Asparagus is good steamed, roasted, stir-fried or cooked in the microwave. It can be used in salads, pasta dishes, stir fries, soups or eaten raw with your favorite dip.
When selecting asparagus you should check the color, feel and smell of the vegetable. Stalks and tips should be a green to purplish color. Avoid limp or wilted stalks, they should be firm and able to break by using your hands to snap the stalk. Make sure the produce is odorless. The tips of the asparagus should be dry, compact and closed. Keep in mind that the thicker the stalk is, the tougher it will be. Choose stalks that are thinner so they are more tender.
Store unwashed asparagus by wrapping the ends of the stalks in a wet paper towel and placing them in a plastic bag. Store in the refrigerator for up to four days. Rinse under cold running water before cooking or eating.
Asparagus is a good source of fiber which can help lower cholesterol levels and may lower risk of heart disease. Fiber is also important for proper bowel function and helps reduce constipation. It also provides a feeling of fullness with fewer calories. Asparagus also has Vitamin A for eye health and Vitamin C for wound healing.
- Make a steamed asparagus omelet with feta cheese and cherry tomatoes.
- Coat asparagus with olive oil and grill for 5-8 minutes.
- Make a quick and tasty snack by spreading soft cheese on a whole grain cracker and top with a crispy piece of asparagus.
- Add asparagus to your soup or pasta dish for more vitamins, minerals.
Download Handouts & Recipe Cards
Check out these handouts and recipe cards. You can download and print these resources to use in your educational programs. The first page of each handout has general information about the produce item. The second page includes different recipe options. Recipe cards print 4 recipes per page. The first page includes the photo of the recipe and the second page includes ingredients and directions.