March 19, 2024

Be healthy in May — National Asparagus Month

Asparagus has been cultivated for culinary and medicinal purposes for more than 2,000 years.

Versatile and healthy, it can be eaten raw or cooked and is used fresh, frozen or canned. Asparagus 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.

Selection, storage

and preparation tips

Five medium asparagus spears contain approximately 20 calories. It has no saturated fat, sodium or cholesterol; It is high in folate and is a good source of vitamin A and C.

Selection and storage

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 or standing up in an inch of water.

Cleaning and preparing

Rinse asparagus stalks thoroughly in cool water to remove dirt. Bend asparagus so that it snaps at its natural breaking point. This will remove the woody bottom.

Cooking methods

A good method when using asparagus in salads and cold dishes is blanching. Place asparagus in boiling water for about three minutes. Remove and immediately place in an ice bath.

When roasting, cover a rimmed baking sheet with aluminum foil and then place asparagus in a single layer on the sheet. Coat with olive oil and sprinkle with salt and pepper. Rub to coat all spears with oil. Bake in an oven at 450 degrees for 10 to 15 minutes.

Choose thick spears for grilling. Place asparagus spears on a medium-high heat grill coated with olive oil spray and cook for a five to eight minutes, until tender, turning occasionally.

Tips

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. Place fresh or frozen asparagus in a microwave-safe container or in a sauté pan with a small amount of water, low-sodium seasonings and garlic for a side dish or snack.

Asparagus is a long-lived perennial vegetable crop that grows well in Iowa. It can be productive for several years if given proper care.

For more information about planting and caring for asparagus check out bit.ly/1FukJ6E.