Asparagus: Three Easy Ways

BY SARAH MASTRACCO

Asparagus is a versatile and nutritious vegetable that can be enjoyed in many ways. Here are three quick and healthy recipes to get the most out of this delicious spring green:

Grilled Asparagus with Lemon and Garlic 

Serves 2
Prep Time: 5 minutes
Cook Time: 8 minutes
Total Time: 13 minutes

Ingredients:

• 1 bunch asparagus, ends trimmed
• 2 tablespoons olive oil
• 1 clove garlic, minced
• Juice of 1 lemon
• Kosher Salt, to taste
• Ground black pepper, to taste
• Lemon zest, for garnish (optional)
• Grated parmesan cheese, for garnish (optional)

Instructions:

1. Preheat the grill or a grill pan to medium high heat. In a large mixing bowl, toss the asparagus with olive oil, minced garlic, lemon juice, salt, and pepper until well coated.
2. Spread the asparagus in a single layer on the grill. Cook for 6-8 minutes, turning occasionally, or until crisp-tender and lightly charred. Serve garnished with lemon zest and grated parmesan for an extra burst of flavor.

Asparagus and Avocado Salad

Serves 2
Prep Time: 10 minutes
Cook Time: 3 minutes
Total Time: 13 minutes

 
Ingredients:

• 1 bunch pencil or medium asparagus, cut into 1 ½-inch pieces
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 2 tablespoons pine nuts, toasted
• 2 tablespoons extra virgin olive oil
• 1 tablespoon white balsamic, champagne or rice wine vinegar
• Kosher Salt, to taste
• Ground black pepper, to taste
• Fresh basil leaves, for garnish

Instructions:

1. Blanch the asparagus in boiling water for 2-3 minutes or until crisp-tender, then plunge into ice water to stop the cooking process. Drain well and pat dry.
2. In a medium bowl, combine the blanched asparagus, diced avocado, cherry tomatoes, and toasted pine nuts. Drizzle with olive oil and vinegar. Season with salt and pepper to taste. Toss gently to mix. Garnish with fresh basil leaves before serving.

Stir-Fried Asparagus with Ginger and Sesame

Serves 2
Prep Time:
Cook Time:
Total Time:

Ingredients:

• 2 teaspoons sesame oil
• 1 teaspoon fresh ginger, minced or grated
• 1 garlic clove, minced
• 1 bunch medium asparagus, trimmed and cut into bite-sized pieces
• 1 tablespoon soy sauce or tamari (gluten-free)
• 1 tablespoon toasted sesame seeds
• Kosher salt, to taste

Instructions:

1. Heat sesame oil in a large skillet over medium-high heat. Add the minced ginger and garlic, sautéing for about 30 seconds until fragrant. Add the asparagus pieces and stir-fry for 5-7 minutes, or until they are tender-crisp.
2. Drizzle soy sauce over the asparagus and sprinkle with sesame seeds. Stir well to combine. Season with salt to taste and serve immediately. 

COOK'S NOTES:

Asparagus is a vegetable known for its slender spears and is rich in vitamins, minerals, and other beneficial compounds. Here are some key nutritional facts about asparagus:

• Low in Calories: Asparagus is very low in calories, making it a great addition to any diet, especially for those looking to lose weight or maintain a healthy weight.
• Rich in Vitamins and Minerals: It is an excellent source of vitamin K, which is essential for blood clotting and bone health. Asparagus also provides good amounts of vitamin A (for eye health), vitamin C (an antioxidant that aids in immune function), and vitamin E (another antioxidant that helps protect cells from damage).
• Contains Folate: Folate (vitamin B9) is present in high amounts in asparagus, which is crucial for cell growth and formation of DNA. This makes asparagus particularly beneficial for pregnant women, as folate is essential for fetal development.
• High in Antioxidants: Asparagus is rich in antioxidants, including vitamin E, vitamin C, and flavonoids, which can help reduce inflammation and protect against chronic disease.
• Source of Dietary Fiber: Asparagus is a good source of fiber, which can help maintain digestive health, lower blood sugar levels, and reduce the risk of heart disease.
• Contains Potassium: It is a good source of potassium, a mineral that is important for fluid balance, nerve signals, and muscle contractions.
• Asparagine: Asparagus contains a particularly high level of the amino acid asparagine, which serves as a natural diuretic. This can help flush excess fluid and salt from the body, potentially benefiting blood pressure.
• Very Hydrating: Asparagus has a high water content, which makes it very hydrating and can help support healthy skin and overall hydration levels in the body.