All about Asparagus + a recipe!

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Hello everybody and welcome back to the blog. This week, I’d like to highlight another food that happens to be in season as I write this in April. This slender green veg boasts loads of health benefits and is quite simple to prepare. 

Now, I know asparagus may not be your first choice of vegetables, but as we are in the thick of springtime, and thus asparagus season, I thought I could lay out some reasons why you might want to load up your plate with it.

But first, a bit of asparagus trivia:

  1. Asparagus is actually a distant cousin of the onion and a member of the lilaceae family [1]. 

  2. There are many different varieties of asparagus though those most commonly seen in supermarkets include: white, green, purple, and wild. Each one is characterized by a different flavor profile, some being more bitter or sweeter than others. 

  3. This garden plant originated in the eastern Mediterranean countries. Archaeologists believe that it was also cultivated in Egypt [1]. 

  4. In ancient Greece, asparagus was considered to be a plant with sacred and aphrodisiac virtues and the Greeks were interested in its biological and pharmaceutical qualities [1]. 

As for the health benefits:

1. Low in calories but high in nutrients. Just half a cup (90g) includes: 2.2g protein, 1.8g fiber, 20 calories, 57% of the RDI of Vitamin K (think blood clotting and bone health) and 34% of the RDI of folate (great for pregnant women) [2]. 

2. Can improve digestive health. As stated above, asparagus is high in fiber, particularly insoluble fiber, which adds bulk to stool and supports regular bowl movements. It also contains a small amount of soluble fiber which feeds the good bacteria of our gut such as Bifidobacteria and Lactobacillus [2]. 

3. Asparagus is a natural diuretic which means that helps flush out the toxins that accumulate within the body.

4. Simple to cook and a versatile addition. While I always suggest buying in season whenever possible, there are other varieties of asparagus, such as frozen or canned, that are easy to add into your diet. You can grill, sauté, steam, roast or boil it and add it to the side of a dish, on top a salad, or chop it into a frittata- so many options! I’ve included a recipe down below so that you all can make use of this veg while it’s in season :)

Garlic Parmesan Roasted Asparagus

Ingredients:

      • 1/2 pound (250g) fresh asparagus

      • 1/2 tsp sea salt

      • 1/2 tsp freshly ground black pepper

      • 3 cloves of minced garlic

      • 2-3 tablespoons parmesan cheese

      • 1 T olive oil 

      • 1/2 lemon, zest and juice

Directions:

1. Preheat the oven to 425 F/ 215 C. Line a baking sheet with aluminum foil and set aside. 

2. Rinse the asparagus and trim off the woody end pieces. Spread out in a thin layer on top of the prepared cookie sheet. 

3. Drizzle over the olive oil and use your fingers to mix. Make sure each spear has a bit of oil on it. Sprinkle over the salt, pepper, garlic, and parmesan cheese. Mix again. Make sure that the asparagus is laid out evenly, there should be no overlap. 

4. Bake in the preheated oven for 8 minutes, or until tender. Remove from the oven and grate the zest of the lemon on top. Serve with a lemon wedge and enjoy!

*Recipe adapted from Ashlyn Edwards [3]

So what are your thoughts on asparagus? What’s your preferred way to prepare it? I’d be really curious to know your thoughts on it so let me know down below or on Instagram :)

See you all here next week for a new blog post!

Xoxo,

Alexandra 

Sources:

1. “The Origins of Asparagus - Asparagus Officinalis.” The Origins of Asparagus - Cultures De Chez Nous, 2012, www.cultures.ca/en-ca/asparagus/origins-asparagus.

2. Coyle, Daisy. “Top 7 Health Benefits of Asparagus.” Healthline, Healthline Media, 4 Apr. 2018, www.healthline.com/nutrition/asparagus-benefits#section7.

3. Edwards, Ashlyn. “Garlic Parmesan Roasted Asparagus.” Belle of the Kitchen, 15 Apr. 2019, belleofthekitchen.com/2016/03/16/garlic-parmesan-roasted-asparagus/.