Asparagus has been cultivated for culinary and medicinal purposes for more than 2,000 years according to the University of Nebraska- Lincoln Extension. Versatile and healthy, it can be eaten raw or cooked, and is used fresh, frozen, or canned and is generally available from April through June.
Asparagus can be used in salads, side dishes, entrées or as an appetizer, and can be boiled, steamed, microwaved, roasted, or stir-fried. Check out the following tips and information on buying, storing, and adding asparagus to a healthful eating plan.
Nutrition: Five medium asparagus spears have about 20 calories. All asparagus spears are not the same size, but this can be used as a general estimate. Asparagus has no saturated fat, sodium or cholesterol, is high in folate, and is a good source of vitamin A and C.
Selection and storage: Choose odorless asparagus stalks with dry, tight tips that are similar in size. Avoid purchasing limp or wilted stalks. Refrigerate unwashed asparagus for up to four days by wrapping the end of stalks in a wet paper towel and placing in a plastic bag.
Cleaning and preparing: Rinse asparagus stalks thoroughly in cool water to remove dirt and sand. Bend asparagus so that it snaps at its natural breaking point. This will remove the woody bottom.
To Freeze Asparagus: Select young tender spears. Wash thoroughly and sort into sizes. Trim stalks by removing scales with a sharp knife. Cut into even lengths to fit containers. Water blanch small spears 2 minutes, medium spears 3 minutes and large spears 4 minutes. Cool promptly, drain and package, leaving no headspace. Seal and freeze.
Cooking methods:
Grill/Broil: Place asparagus in a plastic bag, drizzle with olive oil and low-sodium seasoning. Shake until asparagus is coated, then put spears on a preheated (medium-high heat) grill or under a hot broiler. Cook about 5-8 minutes until tender, turning occasionally.
Microwave: Place asparagus in a microwave-safe container with a small amount of water, low-sodium seasoning, and garlic. Cook for 3-4 minutes or until desired tenderness is reached.
Raw: Rinse and dry asparagus and enjoy as is, or in your favorite dip or salad.
Sauté or Stir-fry: Drizzle cooking oil in a heated pan. Add low-sodium seasoning with bite-size or one-inch pieces. Cook asparagus by stirring over high heat until desired tenderness, about 5-8 minutes.
Roast: Place asparagus in a plastic bag, drizzle with olive oil and seasoning. Shake until asparagus is coated, transfer spears onto a baking sheet or pan, then roast in oven at 400° F, about 5-8 minutes. Season. To enhance flavor, season with allspice, basil, dill weed, ginger, marjoram, nutmeg, thyme or lemon juice.
Steam: Place asparagus in a pan with a small amount of water, low-sodium seasoning, and garlic. Cook on medium heat for 8-10 minutes or until desired tenderness.
Great additions to meals and side dishes: Add steamed pieces of asparagus to scrambled eggs or omelets. Spread a soft cheese on whole-wheat crackers and top with a crisp asparagus head for an appetizer or snack.
