Asparagus is a treat to eat

Dear readers,

Many people have an understandably intense love for asparagus, which they cook with respect and eat with passion. It is a delicate and beautiful vegetable with a lovely flavour and exquisite taste. Add to this its sterling nutritional virtues and you would rethink on why you don’t buy it more often. Fresh, tender asparagus spears are so delicious they can be eaten just after a rinse. There are also many tempting ways to cook and pair it with imaginative dips. Warm, steamed asparagus glazed with golden, fresh butter is a combination that has attained cult status in the culinary world. So go ahead and give these beautiful spears their deserved place in your diet.

Nutrients: A nutritional powerhouse, asparagus is low in calories and sodium, a good source of iron, magnesium and zinc, and a very good source of dietary fiber, protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), vitamin B6, Vitamin K, thiamin, tiboflavin, niacin, folate, Phosphorus, potassium, copper, manganese and selenium.

Health benefits: It helps prevent certain cancers, reduces the risk of heart disease, has anti-inflammatory properties, aids in the prevention of birth defects and helps pevent osteoporosis and osteoarthritis.

Tips to include in diet: Used asparagus in stews and soups. Add it to stir fried dishes of with chicken, beef. Grill asparagus on its own and lightly smear with butter for a delicious side dish. Stewed, cold asparagus in salds tastes terrific. You can add asparagus to omeletets for a classic flavour, as you can to noodles and pasta. Sauté asparagus with garlic, shiitake mushrooms and tofu or chicken for a complete meal. Tender, fresh asparagus can be eaten dipped in mustard mayo or garlic butter for a terrific treat. Asparagus can also be pickled and stored for several years.

How to choose: Choose odourless asparagus stalks that are firm, blemishless, have a smooth clear colour and dry, tight tips.

Avoid limp, spotted or wilted stalks.

Healthiest cooking methods: Grill, stir fry or roast it. These cooking methods will help to preserve the nutritional properties of asparagus.

Calories

Asparagus, 5 spears(93g) = 20 Kcal

Delicious recipe: Asparagus stir fry

1 bundle fresh asparagus,

1 small carrot, sliced wafer thin

4 spring onions, sliced thin

1 tsp chopped, roasted garlic

2 tsp teriyaki sauce

Canola oil, for stir frying

Method

Heat oil in a large skillet over medium heat. Sauté onions and carrots until tender. Stir in asparagus and garlic and sauté for 3 to 5 minutes, or until slightly cooked and heated through. Drizzle with teriyaki sauce and serve immediately.