2 minute read
Asparagus
White asparagus and green asparagus come from the same plant. Exposure to sunlight turns the stalks green. When dirt is piled on top of the plant, photosynthesis is inhibited and the stalks remain white.
NUTRITION
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Asparagus is a good source of several nutrients, such as:
Vitamin K aids in blood clotting and builds strong bones.
Folate is especially important for pregnant women. It supports cell function and tissue growth.
Copper is a mineral that supports bone, heart, brain and immune health.
WAYS TO EAT AND COOK WITH ASPARAGUS
Fresh asparagus spears create a simple but satisfying side and addition to any meal
Garlic Asparagus: Preheat the oven to 425°F. Grease a large baking dish. Snap off the woody part of 1 pound of asparagus. It will naturally break where the woody part starts and the tender part ends. Spread the asparagus across the baking sheet. Drizzle with 3 Tablespoons of oil and 3 cloves of finely cut garlic (or ½ teaspoon of garlic powder). Rub the oil and garlic over the asparagus to coat. Sprinkle with the ¼ cup grated Parmesan cheese. Season with salt and pepper to taste. Bake for 10-15 minutes. The asparagus is ready when the tips have crisped and the cheese has melted.
Shaved Asparagus Salad: Use 1 pound of asparagus. Do not trim the base of the stem, as you normally would. Use one hand to hold the bottom end of one asparagus spear. Use a vegetable peeler, in the other hand, lightly pulling straight down to the tip. Try to do this gently to create asparagus ribbons. Discard the ends where your hand held the spear. Mix asparagus ribbons with 1 Tablespoon lemon juice, zest from lemon, 2 Tablespoons of oil, and salt and pepper to taste. Toss to coat. Let sit 5- 10 minutes and serve.
Nutrition Facts Serving size 1 cup
Amount per serving Calories 26.8
Total Fat 0.2g 0% Saturated Fat 0.1g 0% Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g 0% Sodium 2.7mg 0% Potassium 271mg 8% Total Carbohydrate 5.3g 2% Dietary Fiber 2.8g 11% Sugar 2.5g Protein 2.9g 6%
Vitamin A 20% Vitamin C 13% Calcium 3% Iron 16% Vitamin D 0% Vitamin B6 6% Magnesium 5% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
