In California, the first wave of the spring asparagus crop is upon us. If you’ve never cooked your own fresh asparagus, just looking at those aggressive little spears perched in your grocery display you might never be tempted to buy and cook them. But if you know the taste of freshly steamed asparagus, along with the plethora of health benefits it offers, you’ll never pass up a fresh bunch. Asparagus, believed to have originated in the Mideast, is a member of the lily family and is grown today in many parts of the world. Only 20 of its 300 varieties are edible.
Aside from its flavor, asparagus abounds in nutritive value. One cup of asparagus has only 43.2 calories, yet contains 114.8% of the daily value of Vitamin K (91.8 mcg). This vitamin performs a myriad of functions that benefit the coronary system. When you are cut, it is Vitamin K that initiates the healing process as it slows and stops the bleeding. Vitamin K helps the body absorb calcium preventing loss of bone density known as osteoporosis, prevents hardening of the arteries preventing heart disease and heart failure. Recent human trials suggest that it may be a preventive and treatment for many kinds of cancer. Asparagus contains folate which is also vital for healthy heart function and for DNA synthesis (thus preventing birth defects), and inulin, a carbohydrate which feeds the good bacteria in your colon. Other nutrients contained in asparagus include Vitamin A, C, many B vitamins (B1, B2, B3, and B6), manganese, copper, phosphorous, potassium and protein. Asparagus does contain purines, so if you have gout or a tendency to form kidney stones from uric acid, you may want to limit or avoid asparagus.
How To Prepare
Store asparagus in the dark back corner of the refrigerator with the bottom wrapped in wet paper towels. Eat asparagus within one or two days of purchase. Snip off a bit of the woody base before cooking. My favorite way to prepare asparagus is steamed, served with a lemon vinaigrette (See recipe below.), but you can also sauté it or roast it (alone, or with other vegetables such as garlic, summer squash, Portobello mushrooms, beets, etc.) If you’re in a hurry, and have no time to make a vinaigrette, just squeeze lemon juice over the asparagus, towards the end of steaming. It makes a great addition to a pasta dish tossed with olive oil, and your favorite Italian spices, or served beside protein cutlets such as soy, seitan or bean cutlets. Asparagus can be eaten hot or cold.
RECIPE FOR LEMON VINAIGRETTE
1/3 cup olive oil
¼ cup fresh lemon juice
3 cloves of garlic, pressed
1 tsp each oregano, basil, and thyme
½ tsp salt
Freshly ground pepper
Wisk ingredients together, zigzag over steamed asparagus. Store leftover cold.
