Feature Articles: Food, Fitness and Cooking and Produce
Asparagus
Asparagus is one of those vegetables that people either love or hate. “If you haven’t tried asparagus in a while, you may want to reconsider, because asparagus is loaded with healthy nutrients,” shares Susan Mills-Gray, Nutrition/Health Education Specialist with University of Missouri Extension.
Asparagus is a good source of folate (folic acid) which is a
powerful nutrient that helps to prevent birth defects and
heart disease. Asparagus also contains vitamins A, B and C,
as well as iron. It is also known as a natural remedy: it
can help relieve indigestion and act as a mild laxative and
sedative. The only caution for this vegetable is that if you
are prone to kidney stones or gout limit your consumption
because it contains purines. Asparagus can also make your
urine have a strong grassy scent which some may find
aggravating.
When choosing asparagus, look for firm, narrow, green spears
with tight, crisp tips. (Very large stalks tend to come from
older plants and can be tough but are still edible.) Tips
should be deep-green or purple in color. Avoid wilted, flat,
or twisted stalks as they may be tough or stringy. For even
cooking, it is best that the spears be uniform.
How much to prepare? Figure about ½ pound per person. The
best way to store asparagus is to stand the cut end of the
vegetable in one inch of water or wrap the ends in a damp
paper towel and refrigerate. To trim asparagus before
cooking or eating, hold a spear in both hands. Bend the
stalk until it snaps. It breaks at the spot where it
naturally begins to turn woody – trim this woody section
away. If the ends are hard and cracked, cut them away. And
since asparagus is grown in sandy soil, it should be washed
to remove any grit before cooking.
Asparagus is usually boiled or steamed, but can be grilled
or roasted for a different, slightly nutty flavor. There is
a special asparagus pan (useful but not necessary) that
allows the spears to stand upright in boiling water, while
the steam gently cooks the more delicate tips. Or you can
simply submerge them in a large pan of boiling water, cover
and cook anywhere from 3-6 minutes – this will depend on the
size and freshness of the spears. You can also steam them,
provided your steamer is large enough to accommodate the
spears whole. This will take a few minutes longer than
boiling. When done, a sharp knife should glide easily
through the stalks. Drain them carefully so as not to damage
the tips. The spears should have a slight resistance when
eaten, but not too crunchy.
Asparagus comes from the lily family, as do onions, leeks
and garlic. Mills-Gray says, “In the U.S., the most popular
variety of asparagus is green, but in many other parts of
the world people favor the white variety. The only
difference between the two varieties is that the white
asparagus has been kept covered from the sun. Asparagus
needs to be exposed to the sun in order to turn green.”
Enjoy the following recipe and for more information, contact
Susan Mills-Gray, University of Missouri Extension nutrition
and health education specialist, at
mills-grays@missouri.edu or visit your local Extension
office or
http://extension.missouri.edu.
Canyon Ranch Asparagus Guacamole
2 cups (approximately 1 pound) chopped lightly steamed
asparagus*
2 1/4 teaspoons fresh lemon juice
3 tablespoons chopped onion
1 large tomato, chopped
3/4 teaspoon salt, optional
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 garlic, pressed or minced
Dash hot sauce
1/3 cup light sour cream
*If you're using frozen asparagus spears, it is not
necessary to steam them (just thaw them to room
temperature). Combine all the ingredients in a blender and
blend until smooth. Cover tightly and refrigerate several
hours or overnight before serving.
Makes 3 cups.
(Source: Canyon Ranch Cooking: Bringing the Spa Home, by Canyon Ranch and Jones)
Last update: Tuesday, May 05, 2009
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