Healthy Living with Danielle: The Benefits of Asparagus

Asparagus is a perennial and these spring shoots are a culinary delight this time of year. Although it takes three growing seasons to reach full production, once reached, will provide abundant harvests for 15 to 25 years. Most
asparagus grown in the U.S. is green, with some tender and sweet purple
varieties popping up every now and again. 

Asparagus is an excellent source of dietary fiber, potassium, folic acid and a very good source of B vitamins, essential for a healthy cardiovascular system. It is high in nutrients and low in calories with only 43 calories per cup. Asparagus also provides powerful antioxidants that protect cells against the oxidative damage caused by free radicals. 

Whether to buy thick or thin asparagus is a common question. The diameter has more to do with the age of the plant and the particular asparagus variety, but the thin and thick spears are equally as tender and tasty.

Like corn, asparagus begins to lose its sugar content within hours of being picked. The sugar in corn turns into starch. In asparagus, that sugar is converted into tough, indigestible fibers. So it’s best if you can eat asparagus the day it’s picked. When you are buying asparagus, make sure to look for smooth skin, bright in color, compact heads and freshly cut ends. Below is a definite “must try” recipe.

Asian-Style Asparagus and Shiitake Mushrooms

• 2 cloves garlic, minced
• 1/2 pound shiitake mushrooms
• 1 bundle of asparagus, ends trimmed off
• 3 Tbsp soy sauce
• 2 Tbsp sesame oil
• 1 ½ Tbsp rice vinegar
• 1 tsp sugar
• 1 tsp Sesame seeds
• ¼ cup slivered almonds

Blanch asparagus quickly, drain and then cool in ice bath. Cut asparagus into thirds (I also like to cut the asparagus in half length-wise to make them extra thin, but this is optional). Set aside.

Clean mushrooms, discard stems and slice in half or thirds. Saute mushrooms and
garlic in sesame oil for about 1-2 minutes. Add soy, vinegar, sesame seeds and
sugar and cook for a few minutes or until sauce just begins to slightly thicken. Add asparagus to pan just to heat through. Toss with almonds and serve.