Discover great tips to prepare these tasty spears
Best to buy
The peak season for fresh asparagus lasts from February through June.
Cut & clean
Wash thoroughly under cool water to remove dirt or grit. Cut off tough ends.
Grill to perfection
Grilling is an excellent, easy way to cook asparagus. Simply add spears to grill for 3 to 5
minutes for a great addition to your salad or
a simple, healthy side.
Power food
Asparagus is a good source of vitamin C and folic acid.
Super side
Immerse clean stalks in boiling water, reduce heat, and simmer for 5 minutes—until they
are bright green. Toss with olive oil and add
salt and pepper to taste.
Preparation, uses, and tips
Because it’s grown in sandy soil, asparagus should be washed thoroughly to remove any
dirt or grit. Snap any tough ends off and immerse the stalks in boiling salted water. Reduce
heat, simmer, and remove after about five minutes, while still bright green. Toss with olive oil and serve hot. Asparagus is also good
in stir-fry dishes.
Buying and storing tips
The peak season for fresh asparagus lasts from February through June; hothouse asparagus is
available year-round in some regions. Asparagus is also available canned and frozen. When
buying asparagus, choose firm, bright green (or pale ivory) stalks with tight tips. Wider
spears are from older plants, and slender spears from younger ones; both are tender and
flavorful. Store asparagus tightly wrapped in a plastic bag for up to three days in the
refrigerator. It may also be stored standing upright, with the stems immersed in about an inch
of water and the tops covered with plastic.
Varieties
Green asparagus is the most commonly seen type. White asparagus, which is grown underground
to prevent chlorophyll from developing and turning it green, has thicker, smoother spears.
It’s harder to find, but worth the effort. A less frequently seen variety is purple
asparagus, called viola, which actually turns green during cooking.
Nutrition Highlights
Asparagus, 3 medium spears of asparagus
(raw)
Calories: 11
Protein: 1.1g
Carbohydrate: 2.2g
Total Fat: 0.09g
Fiber: 1.0g
*Good source of: Vitamin C (6.3mg), and Folate (61mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.