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Asparagus

Once the warm weather rolls around, you know that many seasonal varieties of vegetables will not be far behind. Asparagus is a great example a vegetable that comes into season around February or March. It is one of the first vegetables to pop out of the ground and it will actually grow as much as one inch/hour if the conditions are just right! Asparagus is packed full of nutrients and is low in calories. A half cup of asparagus (one serving) only contains 15 calories and no fat or cholesterol. But since we also like to judge foods for what nutrients they DO contain - you will be glad to know that, among other nutrients, asparagus contains fiber, potassium, folate, Vit. A, and Vit. C. In addition, according to the National Cancer Institute, asparagus is the highest tested food containing the antioxidant glutathione, one of the body's most potent cancer fighting compounds.

Asparagus is part of the lily family and is related to onions and leeks. There are 3 colours of asparagus, green, white and violet. The green asparagus is grown above ground and the white asparagus is planted deeper and grows below ground. White asparagus is picked just before its tips poke through the earth, thus avoiding exposure to sunlight and preventing photosynthesis and production of green pigments. If the white asparagus is picked a bit to late the tips that poke through the earth begin to turn violet.

Here are a few tips to help you enjoy this wonderful vegetable:

Buying Asparagus: Contrary to popular belief, the thinner stalks are not more tender. Tenderness is related to colour. In fact the greener (or whiter), the better.

  • Choose a bunch with thicker stalks if they are bright in colour - you will find them more tender than those with thinner stalks that may be pale or dull green and even slightly yellow.
  • Choose asparagus with closed compact tips, not soft and splayed or soggy

Storing Asparagus:

  • Store asparagus in the coldest part of the refrigerator. Asparagus will quickly lose its tenderness and sweet flavor if left in the warm for too long.
  • Stand the bunch of asparagus in a glass of water in the fridge or wrap the stem ends in a damp paper towel and store in a plastic bag. Do not seal the plastic bag. Asparagus can be kept in the refrigerator like this for 4 or 5 days.

Preparing asparagus:

  • Wash in cold running water to remove sand or grit.
  • Snap off and discard tough, woody ends.
  • Tie the asparagus in bunches if you want all the asparagus to spears to point the same direction after cooking.

Cooking asparagus:

STEAMING: lay the whole spears in a saucepan, add enough water to cover the asparagus, cover with a lid, and bring to a boil over high heat. Immediately turn heat down to low, and cook until tender (about 3-6 minutes).

BLANCHING: Quickly steam or boil the asparagus and then toss them in a bowl of ice water to stop the cooking process. Serve these asparagus as a cold vegetable on a vegetable plate for dipping or serve them in a flower vase as an attractive appetizer.

STIR-FRYING: angle cut the asparagus and stir fry in a little olive oil and chopped garlic.

ROASTING: toss in a little olive oil, lay the spears out on a baking pan, and roast in the oven for 20 to 25 minutes, turning several times.

BARBEQUING: toss in a little olive oil, put on the grill, turn very frequently. They will cook in about 6 to 12 minutes depending on your preference for a crunchy or soft texture.

RAW: cut asparagus into pieces, put into a bowl, add some thinly sliced onion, and marinate in the refrigerator using apple cider vinegar, canola oil, garlic, salt and pepper.

Watch for the Eating for Energy segment every Tuesday on BCTV's Noon News Hour!

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