Everything You Need to Know About Asparagus

Green vegetables have a reputation as a healthy choice, and asparagus is no exception.  Related to the lily plant, including onions, leeks, and garlic, this vegetable is a great option to add to your diet year-round.

Nutritional Benefits

Asparagus is a non-starchy vegetable that is low in calories and carbohydrates while being high in fiber.  It’s naturally very low in sodium and contains no fat or cholesterol.  Asparagus is high in folate, a vitamin that supports a healthy pregnancy, in addition to potassium, thiamin, and Vitamin B6.

The standard serving size for non-starchy vegetables is ½ cup cooked or 1 cup raw.  For asparagus, this translates into about six spears for one standard serving.  Each spear contains about 4 calories.

If you suffer from edema and swelling, asparagus may be a vegetable that can help due to its asparagine content which acts as a natural diuretic.   While asparagus makes your urine have a distinct smell, it’s perfectly normal due to the breakdown of amino acids that occur during digestion.

How to Select 

Asparagus comes in three different colors: 

• Green: A mild, grassy flavor containing the highest fiber content of the varieties.
• White: It’s a bit more bitter in flavor and requires slightly more prep work, as you’ll want to peel it before cooking. 
• Purple: A nuttier, sweeter flavor that packs anthocyanins, a type of blue-purple antioxidants found in blueberries and purple cabbage. 

Regardless of which color you go with, here are some general things to look for when buying asparagus: 

• Firm, straight spears – no limping or softness
• Vibrant green, white, or purple, especially at the tops
• Tightly closed tips – not spread out

 

 

How to Store

Once you have your asparagus home, you’ll want to store it properly.  Michigan Asparagus recommends keeping asparagus clean, cold, and covered.  Cut 1/4th off the ends of your asparagus and rinse well with warm water.  Then place the spears in a jar with about 1 inch of water.  You can wrap the top with plastic wrap or a damp paper towel.  It’s recommended to use it within 2-3 days for the freshest results.

More Ways to Enjoy

Asparagus works well roasted, stir-fried, steamed, blanched, or cooked into quiches or casseroles. Fun tip – a pinch of baking soda in the water helps to keep the green color even more vibrant.

Here are some healthy recipes featuring asparagus:

• • Chicken and Asparagus Lemon Stir Fry 
  • Lightened Up Spring Shrimp and Asparagus Risotto 
  • Asparagus and Mushroom Egg Cups 
  • Asparagus Salad 

Simple Roasted Asparagus

 

 

Ingredients

• 1 lb asparagus, washed
• 1 teaspoon avocado or canola oil 
• Juice of ½ a lemon
• Salt and pepper, to taste

Instructions

1. Preheat oven to 425 F and cover a baking sheet with parchment paper. 
2. Remove the ends of the asparagus by gently bending each spear until the end breaks off. Place spears on the prepared baking sheet and drizzle with oil and lemon juice. Add a sprinkle of salt and pepper, then toss asparagus to coat each in oil and seasonings.
3. Place the baking sheet in the oven and roast for 8-10 minutes for thin asparagus spears and 15-20 minutes for thicker asparagus. You’ll know it’s ready when the ends are just soft enough to easily pierce with a fork. Remove from the oven and enjoy immediately.

Nutrition 

Servings 4 |  36 Calories per Serving

4 g protein; 0 mg cholesterol; 1 g fat; 0 g saturated fat; 4 g carbohydrate; 4 g fiber; 4 g sugar; 149 mg sodium

Nutrition stats based on ¼ teaspoon of salt and no parmesan cheese. 

Notes: garlic, ginger, red pepper flakes, or parmesan cheese add a nice flavor to this dish.

Written by: Kelli McGrane, RD

Updated by: Anna Smith, RDN