15 Healthy Asparagus Recipes for Spring (2024)

FAQs

What's the healthiest way to eat asparagus? ›

Try adding shredded, raw asparagus to pasta dishes and salads. Alternatively, enjoy the spears lightly steamed or sautéed in a frittata, or as a stand-alone side dish. Asparagus is a nutritious choice, regardless of whether it's cooked or raw. Try eating a combination of the two for maximum health benefits.

It is not necessary to trim asparagus. On some spears, especially fresh, pencil-thin stalks, the woody ends may tenderize once cooked. But on larger stalks, the ends of the asparagus are often woody and dense—Which makes them difficult to chew, no matter how soft the asparagus is after cooking.

Before cooking canned asparagus, it's essential to drain and rinse it thoroughly. This step removes any excess liquid or brine, resulting in a better taste and texture. Simply open the can, pour the contents into a colander, and rinse the asparagus under cold water.

Asparagus contains potassium, an important nutrient for keeping your heart, bones, kidneys and nerves functioning and healthy. You may be surprised to learn that this stalky vegetable also consists of a compound called asparaptine, which may help improve blood flow, in turn lowering blood pressure.

Asparagus contains glutathione, a well-known antioxidant that promotes detoxification. It is also a good source of fiber, folate, iron, and vitamins A, C, E, and K, as well as being beneficial to those with high blood pressure. Asparagus is also known to promote kidney and bladder function.

There are no life-threatening side effects of eating too much asparagus, but there can be some unpleasant side effects such as: Bloating, and bad-smelling urine. Alternatively, you may also have an asparagus allergy, in which case you should not eat it.

For asparagus, a standard serving size is six medium spears, a 1/2 cup of pieces, or just over three ounces cooked. For only 20 calories, you get a lot of nutrients!

Fine grit can lurk in asparagus tips. To get rid of it, fill a bowl with cold water and soak the asparagus for a few minutes, then rinse off. That should rid the stems of any unpleasant sandiness.

What does baking soda do to asparagus? ›

Add something alkaline, such as baking soda, and the chemical reactions are altered so the chlorophyll turns bright green. Unfortunately, alkalinity also speeds up the breakdown of plant tissues. Cell walls break down, vitamins leak out — it's not a pretty picture.

Frozen asparagus retains both color and flavor better than canned asparagus. Select young, tender stalks with compact tips. Wash thoroughly and sort according to thickness of stalk. Cut off and discard any tough portions of stalks.

These flakes are called rutin and occur naturally in canned asparagus. The asparagus is perfectly safe to eat as long as it was prepared and processed correctly. Why is my brine pink?

However, if given the choice to eat no asparagus or canned asparagus, eating the canned version is still worthwhile. It will have a softer texture than fresh or frozen options. It's still a great source of vitamins, minerals, and fiber too!

Asparagus. A study in the International Journal of Food Science & Technology found that cooking these stalks raised the level of six nutrients, including cancer-fighting antioxidants, by more than 16 percent.

Steamed Asparagus:

One of the best ways to make veggies is in your steam oven. Steam oven cooking promotes better preservation of nutrients.

Cut the asparagus into pieces of two inches, approximately, and sauté them for four to six minutes, seasoning with salt and pepper. All these alternatives are quick and delicious. You should keep in mind, however, that steaming is usually the cooking process that preserves more nutrients of a vegetable.

Asparagus can be enjoyed raw or cooked, and it's often a star ingredient in soups, stews, salads, and other dishes. Asparagus benefits include its low caloric value and its high vitamin, mineral, and antioxidant content.