Food of the Week [Part I]: Amazing Asparagus

Posted March 29, 2008 at 06:00 PM by Jessica Hale

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week

Spring has finally sprung! With April right around the corner, it’s time to stow away the parkas, bust out the umbrellas and watch the snow melt. It’s also the peak time for asparagus, a delicious and healthful sprout perfect for this week’s spring-themed Food of the Week.

Originally enjoyed throughout ancient Egypt, Africa and the Mediterranean, asparagus was made popular in the West by King Louis XIV of France and is now cultivated in many temperate climates. King Louis may not have known that he was introducing the world to an excellent source of folate; one serving of asparagus provides nearly two-thirds of the daily recommended intake. Folate helps keep heart disease at bay by reducing blood levels of homocysteine, a transformed amino acid which weakens blood vessel walls and interferes with the production of collagen. Just 400 micrograms a day of the folate found in foods like asparagus could reduce occurrences of heart attacks in the United States by 10%.

Asparagus is also an excellent source of vitamin K, providing over 100% of the daily recommended intake. While vitamin K deficiency is relatively rare, studies on patients with heart disease suggest that it may be more common than previously assumed. Vitamin K helps prevent heart disease by discouraging calcium from depositing in arterial walls, a symptom seen in many individuals with atherosclerosis. So while you probably don’t need to worry about your vitamin K intake too much, it’s worth including a source like asparagus in your diet regularly.

Asparagus is available year-round but becomes less expensive in mid-spring, when it is in season. Look for firm, bright green bunches. Many grocery stores also carry white asparagus, a more delicately flavoured variety that is grown underground to prevent a green colour from developing. Both white and green asparagus are available canned. To prepare, bend each stalk of asparagus until it breaks and discard the rough, inedible ends. Then steam, sauté, or roast the stalks, or simply enjoy raw with your favourite dip.

The calendar says spring, but it’s still chilly! Here’s a simple recipe for homemade, creamy asparagus soup that makes an elegant side for a company meal or a simple lunch for one when served with fresh bread and a green salad. Recipe Profile

Perfect For: Staying warm in early spring

Servings: 4

Preparation Time: 40-50 minutes

Ingredients:

2 bunches green asparagus, ends discarded, chopped into 1/2 inch pieces 1 large onion, diced 3 tablespoons olive oil 6 cups vegetable broth 4 cloves garlic, minced 2 teaspoons garlic powder 2 teaspoons onion powder salt and pepper, to taste juice of 1/2 a lemon

In a large, heavy pot on medium heat, saute the asparagus and onion for 5 minutes. Add minced garlic and saute for another 3 minutes.

Add vegetable broth and simmer until asparagus is tender (15-20 minutes). Blend with an immersion or regular blender until smooth and return to pot. Add salt, pepper, garlic powder, onion powder and lemon juice and serve.