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Dani's
Favorite Vegetable of the Month: ASPARAGUS
by Dani Vargas, Produce Manager, from the May 2002 newsletter
Unlike my lack of previous experience with Brussels Sprouts I grew up always
somewhat liking asparagus but never loving it like I do now. Organic asparagus
is so good, and so incredibly good for you. It is one of those spring vegetables
that we will be seeing for the next month or so and I will be seeing on my dinner
plate--possibly also on my breakfast plate.
Asparagus is a member of the Lily family. Asparagus spears grow from a crown that is planted about a foot deep in sandy soils. Under ideal conditions, an asparagus spear can grow 10 inches in a 24-hour period. Each crown will send spears up for about 6-7 weeks during the spring and early summer. An asparagus planting is usually not harvested for the first 3 years after the crowns are planted, allowing the crown to develop a strong fibrous root system. A well-cared-for asparagus planting will generally produce for about 15 years without being replanted.
Asparagus is a nutrient-dense food, high in Folic Acid and a good source of potassium, fiber, vitamins B6, A and C, and thiamin. Asparagus has No Fat, contains No Cholesterol, and is low in Sodium. Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet. Asparagus is the leading supplier among vegetables of folic acid. A 5.3-ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year. The wealth of nutrients and fiber, and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.
Asparagus
is:
Low in calories: only 20 per 5.3 oz. serving (less than 4 calories per
spear).
Fat-free and cholesterol-free.
Very low in sodium.
A good source of potassium.
A source of fiber (3 grams per 5.3 oz. serving).
An excellent source of folacin.
A significant source of thiamin.
A significant source of vitamin B6.
One of the richest sources of rutin, a drug that strengthens capillary walls.
Contains glutathione (GSH).
Here are some questions and answers that hopefully will cover everything you have always wanted to know about Asparagus:
How do I pick the best asparagus?
Look for firm, fresh, spears with closed, compact tips and uniform diameter,
so that all spears will cook in the same amount of time. Larger diameter spears
are more tender.
Can asparagus be peeled?
Asparagus does not have to be peeled but some people prefer it that way. Use
a potato or vegetable peeler to peel the skin from the stalk, especially towards
the base.
Can asparagus be eaten raw?
Although most people prefer asparagus cooked in some way, it is perfectly safe
to eat asparagus raw. Just rinse it well in warm water to remove any sand and
serve cold with a dip.
How long do I boil asparagus?
Trim stem ends slightly and cook fresh asparagus for 5 -8 minutes in boiling
water for a crisp and tender result.
How long should asparagus be stir-fried?
Cut spears diagonally in 1/2-inch pieces, leaving tips whole. Stir-fry pieces
in butter or hot oil, in a skillet or wok at medium high heat. Stir constantly
until tender-crisp, 3 to 5 minutes.
How long should asparagus be microwaved?
Fresh Asparagus: Microwave fresh asparagus by placing one pound in a microwaveable
baking dish or serving bowl. If cooking whole spears, arrange with tips in center.
Add about 1/4 cup water and cover tightly. Microwave at 100% power for 4 to
7 minutes for spears, 3 to 5 minutes for cuts and tips. Stir or turn halfway
through cooking time.
How should asparagus be stored?
Keep fresh asparagus clean, cold and covered. Trim the stem ends about 1/4 inch
and wash in warm water several times. Pat dry and place in moisture-proof wrapping.
Refrigerate and use within 2 or 3 days for best quality. To maintain freshness,
wrap a moist paper towel around the stem ends, or stand upright in two inches
of cold water.
How should asparagus be frozen?
Wash thoroughly. Trim stems end slightly. Leave spears whole or cut in 2"
lengths. Sort according to stalk thickness: small, medium, and large. Blanch
in boiling water for 1 to 2 minutes only. The blanching process may also be
done in the microwave. To do this, place the asparagus in a microwaveable dish.
Add two tablespoons of water per pound. Cook at full power for 1 to 2 minutes
or until bright green and still crisp. After blanching, cool immediately in
ice water. Drain well and pack in plastic freezer bags or containers, leaving
no excess air space. Seal, label, and freeze at 0° F. Use within 8 months
for best quality. Do not defrost before cooking. If asparagus becomes defrosted,
cook immediately. Do not re-freeze.
How do I can asparagus?
Wash and drain asparagus spears. Leave spears whole or cut into pieces. Boil
3 minutes. While hot, place into clean canning jars, leaving 1-inch headspace.
Add 1/2 teaspoon salt to pints, 1 teaspoon salt to quarts, if desired. Cover
with boiling water. Adjust caps. Process in steam pressure canner 25 minutes
for pints, 30 minutes for quarts, at 10 pounds of pressure (240° F). Keep
canned asparagus on a shelf in as cool and dry a place as possible. Date jars
as you prepare them and use the oldest jars first. Use within a year.
Where does asparagus grow?
Asparagus grows best in sandy, well-drained soil. The
most asparagus is grown in California and Washington.
How long does asparagus have to grow before it can be harvested?
Three seasons pass before the asparagus plant can be harvested. In its first
season of growth, a crown forms with six inches of root. In the second season,
the crown grows into a fern. Asparagus can be harvested in its third year, and
reaches its prime after 6-8 years, when it can yield as much as one to two tons
per acre when grown commercially.
What is the growing season for asparagus?
In Michigan, asparagus is harvested for a six - seven week period from late
April or early May through mid to late June.
What other vegetables are related to asparagus?
The asparagus plant is a member of the lily family, which also includes onions,
leeks, and garlic.
When was asparagus first cultivated?
Asparagus was first cultivated about 2500 years ago in Greece. The name is a
Greek word meaning stalk, or shoot. The Greeks believed asparagus was a herbal
medicine which, among other things, would cure toothaches and prevent bee stings.
Second century Physician, Galen, described asparagus as "cleansing and
healing". Claims for medicinal benefits of asparagus persist to this day.
The Romans became great lovers of asparagus, and grew it in high-walled courtyards.
In their conquests, they spread it to the Gauls, Germans, Britons and from there,
the rest of the world.
Why does my urine smell funny after I eat asparagus?
Most authorities feel that the compound that causes the odor in urine after
consumption of asparagus is methylmercaptan, a sulfur-containing derivative
of the amino acid, methionine. This is disputed by a few individuals who claim
that the odiferous compound is asparagine-amino-succinic-acid monoamide, which
is derived from the amino acid, asparagine. In either case, the product is formed
as a derivative during the digestion and subsequent breakdown of beneficial
amino acids that occur naturally in asparagus. (Ref: Merck Index, 862; Food
Chemistry, Belitz and Grosch, p. 271.)
Recipes for Asparagus
Pickled Asparagus
10 pounds fresh asparagus
Brine:
3 quarts water
2 quarts white vinegar
10 level Tbsp. salt
1 level Tbsp. pickling spice (omit cloves)
Boil brine for 15 minutes and strain.
Blanch asparagus in boiling water for 1 to 1 1/2 minutes.
Cool in ice-cold water.
Pack asparagus in jars and add 1 clove of garlic in each pint jar.
Cover with liquid, filling to 1/2 inch of top of jar. Seal. Let stand for 2 weeks before using.
Smoked Turkey Bundles
1 pound trimmed, fresh asparagus spears or
1 pound frozen asparagus spears
16 green onion tops, optional
1 package (8 oz.) light cream cheese
1/2 tsp. garlic salt
1/2 tsp. horseradish
2 Tbsp. sliced green onions
1 pound smoked turkey breast, sliced 1/8-inch thick
Yield: 16 Appetizers
Nutrition Facts: 1 serving, 80 calories, 8 g protein, 2 g carbohydrates, 4 g
total fat, 22 mg cholesterol, 383 mg sodium
Asparagus Guacamole
Note: This recipe is Fat Free and Very Low-Calorie
4 cups (1 lb.) cut, trimmed, fresh asparagus or
4 cups (2 10-oz. pkgs.) frozen, cut asparagus
1 small garlic clove, minced
2 tsp. lime juice
1/4 cup canned, chopped green chilies
1/2 tsp. salt
1/2 tsp. cumin
2 Tbsp. finely chopped onion
1/2 cup chopped, seeded tomato
Yield: 2 Cups
Nutrition Facts: 1 serving, 2 Tablespoons, 10 calories, 1 g protein, 2 g carbohydrates, 0 g total fat, 0 mg cholesterol, 100 mg sodium
Chicken-Asparagus
Fajitas
1 pound boneless, skinless chicken breasts
3/4 cup prepared Italian salad dressing
1 Tbsp. vegetable oil
10 ounces fresh, frozen (thawed, drained), or canned (drained) asparagus
1 cup fresh, frozen (thawed, drained) or canned (drained) sweet corn
1/4 cup diced onions
1 cup sliced green, red, or yellow sweet pepper
1/2 tsp. garlic salt
1/4 tsp. salt
1/8 tsp. pepper
2 Tbsp. lemon juice
6 flour tortillas, 7 inches in diameter
Wash chicken and cut into thin strips. Place in heavy plastic bag or container. Pour Italian dressing over chicken and seal bag tightly. Refrigerate for six hours or overnight, turning bag occasionally.
To prepare filling, drain chicken. Heat oil in 12-inch fry pan over medium-high heat. Add chicken and stir-fry about 3 minutes or until chicken turns light in color. Stir in vegetables and continue to stir-fry about 3 minutes longer or until vegetables are heated and crisp-tender. Add seasonings and lemon juice. Warm tortillas according to package directions. Place hot asparagus/chicken mixture in center of tortilla and roll. Serve immediately.
Asparagus with Orange Sauce
1 1/2 pounds fresh asparagus spears (or 2 10-ounce packages frozen asparagus spears)
1/3 cup butter or margarine
2 Tbsp. grated orange peel
1/4 cup orange juice
1/4 tsp. salt
1/4 tsp. pepper
Cook fresh asparagus in boiling water 8 minutes or until crisp/tender. Cook frozen asparagus according to package directions. Drain and arrange on serving platter; keep warm. Combine remaining ingredients in small saucepan. Bring to a boil; simmer 6 minutes or until mixture thickens slightly. Pour sauce over asparagus. Serve hot.
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