Asparagus

How to select

Choose asparagus stalks with dry, tight tips. Avoid limp or wilted stalks or with any odor. The thickness of the stalk does not determine its quality. All sizes, from thin to thick, can be tender and flavorful. 

How to prepare

Rinse under cool running water just before using. To remove tough ends: Hold the bottom end of a stalk in one hand and the middle of the stalk in the other hand. Gently bend to snap the woody part of the plant. OR cut off the bottom inch or so of the stalks. Peel tougher base ends if needed.

How to store

Refrigerate asparagus for up to four days by wrapping ends of stalks in a wet paper towel and placing them in a plastic bag. OR stand stalks in a glass or jar with one inch of water like a flower bouquet and cover with a plastic bag.

Peak season

Spring

Ways to use

• Place fresh asparagus on a baking sheet, drizzle with olive oil, and add salt, pepper and other seasonings such as garlic powder, lemon pepper, or paprika. Toss until asparagus is coated, then bake in oven at 400°F until crisp. 
• Add steamed pieces of asparagus to an egg white and low-fat cheese omelet. Finish with diced tomatoes. 
• Place fresh or frozen asparagus in a microwave-safe container or in a sauté pan with a small amount of water, low-sodium seasonings, and garlic.

Fun facts

Asparagus can be green, white, or purple. The asparagus plant can be grown in Minnesota and has roots that can be 20 feet deep! The plant comes back every spring once established and requires very little maintenance.

Nutrition facts and info

Asparagus is an excellent source of folate which is important for a healthy pregnancy. Asparagus contains vitamins A, E, and K which support eye health, fight free radicals, and help blood clot properly. Fiber in asparagus promotes a healthy digestive system.

1 cup asparagus = 27 calories, 3 g protein, 5 g carbs, 3 g fiber, 32 mg calcium, 19 mg magnesium, 70 mg phosphorus, 271 mg potassium, 8 mg vitamin C, 21 mg choline