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Asparagus

Asparagus
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3 bunches of asparagus

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. Most asparagus is green to purplish, but there are variations that are purple and white.

Nutrition and Health Benefits of Asparagus

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.

How to Select Asparagus

Avoid limp or wilted stalks. Choose odorless asparagus with tips that are dry, compact and closed. Choose thinner asparagus if you prefer more tender stalks.

How to Store Asparagus

Store unwashed asparagus by wrapping the cut 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.

How to Prepare Asparagus

  • Make an omelet with asparagus, feta cheese and cherry tomatoes
  • Add asparagus to soup, salad or pasta
  • Make a quick and tasty snack by spreading soft cheese on a whole grain cracker and top with a piece of asparagus
  • Coat asparagus with olive oil and saute, grill, broil, or air fry for 5-8 minutes depending on the thickness of asparagus

Seasonal Availability of Asparagus in Nebraska

JanFebMarAprMayJunJulAugSepOctNovDec
Harvest x x x
Market x x

Featured Recipes

asparagus on a white plate with mustard vinaigrette on top Asparagus with Mustard Vinaigrette

Materials to Print

The Seasonal Produce Handouts page includes a variety of handouts, recipes, and recipe cards that are available as downloadable PDFs. You can use these resources in your educational programs.

View Seasonal Produce Handouts

Source:

  • Seasonal Produce Guide - Asparagus, SNAP-Ed Connection
  • Nebraska Harvest Schedule, Buy Fresh Buy Local Nebraska

Tags:

asparagus nutrition seasonal produce

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