Friday, April 17, 2015

Food Focus: Asparagus

Photo: Foodies Feed

It's almost time for fresh asparagus! Unfortunately it's not in season very long, so I wanted to share some asparagus facts with you now so you'll remember to keep an eye out for it in the coming weeks.

Asparagus can be cooked, sautéed with onions and other vegetables, cut up in omelets or raw in a salad. 

Asparagus is delicious raw, fresh from the farmer! I made a fabulous green salad a couple of years ago that has become my favorite in the spring. 

Asparagus doesn't last long once it's been cut, so it's best to eat it within a couple of days of purchase. It will maintain it's freshness better if you wrap the ends in damp paper towel and store it in the refrigerator.

Health Benefits of Asparagus
  • Anti-Inflammatory
  • Anti-Cancer
  • Improved Blood Pressure
  • Blood Sugar Regulation
  • Control of Blood Fat Levels
  • Benefits to the Digestive Tract
  • Lower Risk of Colon Cancer
  • Reduced Risk of Heart Disease
  • Reduced Risk of Diabetes
  • Prevention of Liver Disease
  • Slows the Aging Process
  • Helps Prevent Kidney Stones

Asparagus Nutrition
Asparagus, 1 cup:
  • Calories: 35
  • Fiber: 3.6 g (14%)
  • Protein: 5 g
  • Vitamin K: 180%
  • Folate: 67%
  • Copper: 33%
  • Vitamin A: 29%
  • Vitamin B1: 24%
  • Vitamin B2: 19%
  • Vitamin C: 73%
  • Vitamin E: 18%
  • Manganese: 14%
  • Thiamin: 15%
  • Zinc: 10%
  • Iron: 16%
  • Calcium: 4%
  • Magnesium: 6%
  • Potassium: 400 mg

Ways To Eat Asparagus
  • Add to Brown Rice or Quinoa as a Side Dish for Chicken or Salmon
  • Use Raw on Salads
  • Sauté with other Vegetables
  • Add to Omelets
  • Roasted with Olive Oil and Seasonings
  • Use in Wraps or on Sandwiches

See some recipes I pinned on my Asparagus Pinterest board here: Asparagus

We live in a top-producing state for asparagus (Michigan, as well as California and Washington) so don't miss out on the opportunity for fresh, local asparagus from the farmers market!

Read my previous post: Are You Hollow or Solid