This vegetable is sometimes referred to as the aristocrat of
vegetables. Many Greeks and Romans not only appreciate asparagus for its
taste but also believe it possesses medicinal properties from alleviating
toothaches to preventing bee stings. Such things are mythical, but
asparagus does contain a good supply of vitamins and minerals. Asparagus
appears in markets as early as February, but the peak of this crop's
season is in April and May.
Asparagus can be found in green and white varieties. Green asparagus is
the most common in the United States, while the white is more popular in
Europe. White asparagus is grown under the soil. This does not allow the
sun's rays to penetrate the plant, and therefore it does not produce the
chlorophyll necessary to produce the green color. When eaten raw, white
asparagus has a sweet, nutty taste.
Choose firm yet tender stalks. For the green variety, choose stalks
with deep green or purplish tips that are closed and compact. Avoid
excessively sandy spears. Stalks with a narrow diameter are more tender
than thick ones.
Store stalks, with bottoms wrapped in a damp paper towel, in the
crisper section of the refrigerator; if you don't have a crisper, put them
in plastic bags and place them in the coldest part of the refrigerator. It
is best to eat asparagus the day it is purchased, because the flavor
lessens with each passing day.
Wash asparagus in cool running water. Snap off tough ends at their
natural breaking point. Before cooking white asparagus, it first must be
peeled so that no skin remains. This can be done using a potato peeler.
White asparagus needs to be cooked until completely tender, while the
green variety can be stir-fried, lightly steamed or cooked in the
microwave.
| |
|
Cooked Asparagus |
Serving Size
1/2 cup cooked (90g)
| Amount Per Serving
|
%
Daily Value* |
| Calories 20 |
|
| Calories
from Fat 0 |
|
| Total Fat 0g |
0% |
| Sodium 15mg |
1% |
| Total
Carbohydrate 4g |
1% |
|
Dietary Fiber 2g
|
7% |
|
Sugars 1g
|
|
|
Protein 2g |
|
|
|
| Vitamin A |
20% |
| Vitamin C |
10% |
| Calcium |
2% |
| Iron |
4% |
* Percent Daily Values are based on a
2,000 calorie diet.
|
|
| |
|
|
| |
| Raw Asparagus |
Serving Size
1/2 cup raw, sliced (67g)
| Amount Per Serving
|
%
Daily Value* |
| Calories 15 |
|
| Calories
from Fat 0 |
|
| Total Fat 0g |
0% |
| Sodium 0mg |
0% |
| Total
Carbohydrate 3g |
1% |
|
Dietary Fiber 2g
|
7% |
|
Sugars 4g
|
|
|
Protein 1g |
|
|
|
| Vitamin A |
10% |
| Vitamin C |
6% |
| Calcium |
2% |
| Iron |
8% |
* Percent Daily Values are based on a
2,000 calorie diet.
|
|
| |
|
|
Recipes
 Spaghetti
with Spring Vegetables
Makes 6 servings.
Ingredients
5 medium tomatoes
1/4 pound small asparagus
1 medium zucchini
1/4 pound small white mushrooms
1 large red and/or green sweet pepper
5 Tbsp. olive oil
1 medium onion, thinly sliced
salt and pepper to taste
3 Tbsp. chopped parsley
2 cloves garlic, finely chopped
1 pound spaghetti
Peel, seed and dice tomatoes. Wash asparagus and cut tips off stalks.
Wash and dry zucchini and mushrooms, cut into thin slices. Wash pepper and
cut into short thin strips. Heat oil in a large skillet. Add pepper strips
and saute over medium heat 5–6 minutes. Add onion, zucchini, asparagus
tips, and mushrooms. Sautè 4–5 minutes. Add diced tomatoes and salt and
pepper. Cook uncovered over medium heat 10 minutes, stirring frequently.
Stir in parsley and garlic. Taste and adjust for seasoning. Cook
spaghetti; drain and place in a warm deep dish or bowl. Pour sauce over
spaghetti. Serve immediately.
This is an official Fruits & Veggies—More Matters recipe.
Recipe provided by Jeanette Mettler Cappello.
Nutrient analysis per serving: Calories, 450; fat, 13 g; cholesterol, 0
mg; fiber, 5 g; sodium, 16 mg; percent calories from fat, 27%.
Find more in our
recipe database!
|
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