Happy National Asparagus Month

It’s national asparagus month. I spoke briefly about asparagus a few weeks ago but I thought I’d share the nutritional value and a yummy recipe that would make a delicious side dish or meatless meal.

Asparagus is low in calories and provides substantial amounts of vitamins A and C as well as fiber and folate.

GET THE MOST BANG FOR YOUR BUCK:

Roast, grill or stir-fry your asparagus. These quick-cooking, waterless methods will preserve the nutritional content and antioxidant power of asparagus.

Enjoy your asparagus without salt, butter or sauces to get the most out of its diuretic properties, as salt can cause water retention in some people.

Nutrition Facts
(Serving size, 1/2 cup cooked)
Calories 90
Protein 2 grams
Carbohydrates 4 grams
Dietary Fiber 1.5 grams
Potassium 144 mg
Vitamin C 10 mg
Folate 131 mcg
Vitamin A 485 IU

Sautéed Asparagus with Mushrooms
Use your favorite fresh mushroom for this recipe. This dish is also excellent served chilled.

1 pound asparagus, trimmed
1 1/2 tablespoons extra virgin olive oil
1/2 cup fresh mushrooms, sliced
1 teaspoon fresh thyme, chopped or 1/2 teaspoon dried
Freshly ground black pepper to taste

1. In a large skillet, bring 2 inches of water to a boil with a teaspoon salt. Prepare a bowl of ice water and set aside.
2. Add asparagus to the boiling water and cook 4 to 5 minutes or until barely tender but still firm. Using a slotted spoon or tongs, remove the spears to the ice water bath. Leave in ice water 5 minutes or until cool. Drain and set aside. Discard blanching water.
3. Using the same skillet, heat olive oil over medium-high heat. Add mushrooms, asparagus, thyme and salt and pepper to taste.
4. Sauté until mushrooms are wilted and the asparagus is just heated through, about 3 to 4 minutes. Serve warm or chilled. Yields 4 servings.  This would also be good with quinoa cooked in a low sodium vegetable broth, yum!