Tuesday, May 15, 2007
It’s spring – time to think fresh asparagus
Spring is finally here! Time to start thinking about the garden and the new plants and flowers sprouting up. It’s also time to think about spring vegetables: rhubarb, lettuce, spinach, and peas. My personal favorite is asparagus.
Years ago I lived where there was a ready-made asparagus bed. I liked nothing better than to raid the bed as the tender sprouts came up. Garden fresh asparagus is nothing like the vegetable that is found grocery stores. This delicacy can actually be eaten raw.
When I was thinking about a vegetable garden of my own, one of my first thoughts was to plant asparagus. Anyone who has ever built an asparagus bed knows the work and effort that goes into it, but I was determined to have these green gems for myself. With effort goes reward, and within three years I was harvesting enough stalks for my family friends.
Asparagus is a member of the lily family. It is an excellent source of folic acid (60% of the daily recommendation). This B vitamin helps prevent neural tube defects in babies, may protect against heart disease and is needed for blood cell formation. Asparagus also supplies 3 grams of fiber in a ½ cup serving, and 400 mg of potassium (a mineral that is important in regulating blood pressure).
Asparagus is very easy to prepare. Tender stalks can be eaten raw. Larger stalks are more tender when the tough ends are trimmed and peeled. To cook asparagus to the crisp, tender stage, microwave in a small amount of water for 4-7 minutes or steam for 5-8 minutes. Above all -- do not cook the poor things until they go limp. Asparagus can also be prepared on the grill. Add asparagus to stir fries and egg dishes. Serve with a light sauce or ranch dressing.
Asparagus can be roasted in the oven at 400 degrees after spraying lightly with olive oil. Serve drizzled with good balsamic vinegar and crumbled goat cheese.
To keep your green spears fresh if not using right away, wrap them in a moist paper towel and use within 2-3 days. It can also be stored upright in an inch or two of water.
Even if you think you do not like asparagus, try it cooked in a different way. If you’ve only had the canned variety, try fresh. If you’ve only had it steamed, try grilled. You may be pleasantly surprised. You have just added a nutritious and delicious food to your diet.
Mary Beth Dahlstrom Green is a dietitian at The William W. Backus Hospital. This column should not replace advice or instruction from your personal physician. E-mail Green and all of the Healthy Living columnists at healthyliving@wwbh.org
Years ago I lived where there was a ready-made asparagus bed. I liked nothing better than to raid the bed as the tender sprouts came up. Garden fresh asparagus is nothing like the vegetable that is found grocery stores. This delicacy can actually be eaten raw.
When I was thinking about a vegetable garden of my own, one of my first thoughts was to plant asparagus. Anyone who has ever built an asparagus bed knows the work and effort that goes into it, but I was determined to have these green gems for myself. With effort goes reward, and within three years I was harvesting enough stalks for my family friends.
Asparagus is a member of the lily family. It is an excellent source of folic acid (60% of the daily recommendation). This B vitamin helps prevent neural tube defects in babies, may protect against heart disease and is needed for blood cell formation. Asparagus also supplies 3 grams of fiber in a ½ cup serving, and 400 mg of potassium (a mineral that is important in regulating blood pressure).
Asparagus is very easy to prepare. Tender stalks can be eaten raw. Larger stalks are more tender when the tough ends are trimmed and peeled. To cook asparagus to the crisp, tender stage, microwave in a small amount of water for 4-7 minutes or steam for 5-8 minutes. Above all -- do not cook the poor things until they go limp. Asparagus can also be prepared on the grill. Add asparagus to stir fries and egg dishes. Serve with a light sauce or ranch dressing.
Asparagus can be roasted in the oven at 400 degrees after spraying lightly with olive oil. Serve drizzled with good balsamic vinegar and crumbled goat cheese.
To keep your green spears fresh if not using right away, wrap them in a moist paper towel and use within 2-3 days. It can also be stored upright in an inch or two of water.
Even if you think you do not like asparagus, try it cooked in a different way. If you’ve only had the canned variety, try fresh. If you’ve only had it steamed, try grilled. You may be pleasantly surprised. You have just added a nutritious and delicious food to your diet.
Mary Beth Dahlstrom Green is a dietitian at The William W. Backus Hospital. This column should not replace advice or instruction from your personal physician. E-mail Green and all of the Healthy Living columnists at healthyliving@wwbh.org
# posted by ----------------- @ 9:11 AM 
