Nutrition fun facts: Asparagus is loaded with anti-inflammatory nutrients and antioxidants that are some of the best risk reducers for common chronic health problems such as diabetes, heart disease, even cancer! (1)
Storage tips: Trim the ends of your asparagus and store it upright in an inch of water in the fridge. Asparagus looses nutrients at a faster rate than other vegetables and should be consumed within 48 hours of harvesting for maximum nutrition. (1)
Preparation: Fresh thin asparagus requires little preparation. Larger stalks may need the tough ends trimmed off and outer layer of stringy skin peeled. Asparagus can be eaten raw, chopped up on salads, sautéed with olive oil or butter, baked, or even grilled. (1)
Recipe: Healthy Asparagus Sautee
Heat 5 TBS of broth (vegetable or chicken) in a large skillet. Once bubbles begin to form, add whole asparagus, cover, and sauté for 5 minutes. Transfer to a bowl and toss with your favorite dressing. (1
Storage tips: Trim the ends of your asparagus and store it upright in an inch of water in the fridge. Asparagus looses nutrients at a faster rate than other vegetables and should be consumed within 48 hours of harvesting for maximum nutrition. (1)
Preparation: Fresh thin asparagus requires little preparation. Larger stalks may need the tough ends trimmed off and outer layer of stringy skin peeled. Asparagus can be eaten raw, chopped up on salads, sautéed with olive oil or butter, baked, or even grilled. (1)
Recipe: Healthy Asparagus Sautee
Heat 5 TBS of broth (vegetable or chicken) in a large skillet. Once bubbles begin to form, add whole asparagus, cover, and sauté for 5 minutes. Transfer to a bowl and toss with your favorite dressing. (1
| Recipe: Marinated Pasta and Asparagus Salad 1 pound pasta (penne, bowties, spirals or shape of your choosing) 2 cups sliced asparagus ½ cup green onions, sliced diagonally 1 green or red pepper, cut in slivers 1/3 cup black olives (optional) 6 tablespoons olive oil* 4 tablespoons herb vinegar or balsamic vinegar* 1 teaspoon each of dried basil and oregano (or two tablespoons fresh herbs) ½ teaspoon salt several generous grinds of black peppers *10 tablespoons low-fat Italian dressing can be substituted for the oil and vinegar | Directions: Boil pasta until cooked but still firm. Rinse under cool running water, drain well, and set aside. Cook asparagus until just tender-crisp and still bright green. Rinse under cool running water, set aside. Mix asparagus, green onions, green or red pepper, and black olives with cooled pasta and toss lightly with oil, vinegar, and herbs. Season with salt and pepper. Cover and chill thoroughly. Serves 8 Nutrition information: per serving, 8 services per recipe: Calories: 183. Protein: 3 g. Total fat: 11.7g (sat. fat: 1.8g). Carbohydrates: 16g. Cholesterol: 0mg; Sodium: 211mg. Vitamin A: 7% DV. Vitamin C: 40%DV. (2) |
1. Mateljan, George. “Asparagus” Worlds Healthiest Foods. http://whfoods.com/genpage.php?tname=foodspice&dbid=1
2. O’Connor, Nancy. 1998. Rolling Prairie Cookbook. Lawrence, KS: Spring Wheat Nutrition Education Services. 67.
2. O’Connor, Nancy. 1998. Rolling Prairie Cookbook. Lawrence, KS: Spring Wheat Nutrition Education Services. 67.
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