June is the season for asparagus, so let’s take a closer look at this local garden staple.
Asparagus: What Are Its Benefits?
The Latin and Greek name for this bulbous perennial from the lily family is asparagus, which translates to “young shoot.” The tender stalks of this vegetable are edible. Just four spears a day can provide the recommended daily intake of folic acid. This plant is also valued for its amino acid tryptophan, as well as vitamins B, PP, E, C, and A. Young asparagus shoots are rich in zinc, potassium, phosphorus, calcium, magnesium, iron, fiber, and the valuable polysaccharide inulin, which acts as a natural prebiotic.
These elements promote a healthy gut microbiome, stimulate peristalsis, and improve digestion, making it easier for the body to absorb nutrients. Asparagus is recommended for strengthening connective tissue, healing wounds, and improving the health of skin, mucous membranes, hair, and bones. It has the power to protect cells from free radicals and boost your mood. The asparagine found in this vegetable helps normalize blood pressure and reduces strain on blood vessels, making asparagus beneficial for heart health, alleviating premenstrual syndrome symptoms, reducing fatigue, and enhancing immunity.
Asparagus: Freshness and Low Calories
During the harvest season (from April to the end of June), local asparagus has the advantage of being a seasonal crop: garden-fresh produce surpasses greenhouse products in taste and nutritional quality.
Benefits of seasonal vegetables:
– Young shoots grown in open soil and natural light contain the maximum amount of vitamins and trace elements;
– This produce is the safest, as it is free from preservatives;
– Short storage times guarantee high flavor quality of fresh vegetables;
– Asparagus “from the garden” is cheaper than imported vegetables that have been stored in warehouses.
This dietary plant is a staple in healthy eating for weight normalization. The energy value of 100 grams of asparagus spears is only 22 calories.
How to Prepare Green Asparagus?
Asparagus comes in white, green, and purple varieties. Some cooks peel both white and green asparagus completely (from one end to the other), but culinary professionals argue that the tender shoots of white and purple varieties do not require peeling. Due to the tough lower part of the stalk, only green asparagus needs to be peeled: simply cut off the bottom two centimeters. Green and white asparagus should be cooked separately; they should not be combined. The main rule is to avoid overcooking, as softened fibers will cause asparagus to lose its original flavor. Unlike green asparagus, white asparagus should be soft but not mushy after cooking.
A key culinary quality of asparagus is its quick cooking time. The minimum time is up to one minute. Asparagus can even be eaten raw after a brief blanching: place the stalks in boiling salted water for half a minute, then quickly cool them in ice water to stop the cooking process. Lay the stalks on a paper towel to drain, and at this point, the asparagus is ready to eat. Grate hard cheese like Parmesan over it or serve with soft cheese. The dish will taste even better if you sauté the blanched spears in butter for a minute (frozen asparagus should be cooked without thawing). You can even whip up a quick layered cake with fried rings of eggplant, creamy cheese with herbs, and cut-up cooked asparagus.
Green Asparagus: Delicious Recipes
Cooks use asparagus stalks in salads and soups, serving them fresh, boiled, sautéed, fried, and pickled. The complex herbal flavor of asparagus carries hints of broccoli, green beans, nuts, and peas.
You can start your day with simple canapés: spread cream cheese on toasted bread and top with halved asparagus stalks. A delicious combination is asparagus with feta or ricotta cheese, olive oil, lemon juice, and Provençal herbs.
You can also pair asparagus with bacon: wrap blanched spears in a slice of meat and sauté in butter. Serving asparagus with butter, corn oil, or olive oil, cheese, or creamy milk sauce not only enhances its flavor but also aids in the absorption of fat-soluble vitamins. Other great components for asparagus dishes include lemon, olives, garlic, and hot pepper. Asparagus is delicious on its own or as a side dish to meat and fish.
Asparagus with Hot Egg Sauce
Boil water and gently immerse each of the two cracked eggs in a strainer for a few minutes. Remove the eggs with a slotted spoon and place them on a paper towel.
To prepare the sauce, mix three egg yolks with 1 teaspoon of water and 1 tablespoon of lemon juice in a bowl. Place the mixture over a pot of boiling water. Cook the sauce in a double boiler, whisking continuously. When the yolks thicken to a creamy consistency, add 60 grams of melted butter and keep it over the water bath for another minute, stirring constantly. Once you remove the sauce from the heat, season with salt and stir for another minute.
Toast bread in 30 grams of butter until golden brown, place a halved asparagus stalk on each toast, top with an egg, and drizzle with the hot sauce.
Asparagus in Milk Sauce
Blanch and sauté 500 grams of asparagus in 30 grams of oil. Prepare a béchamel sauce using 300 ml of milk, 30 grams of flour, and the same amount of butter.
In a saucepan, melt the butter and, whisking constantly to avoid lumps, add the milk and flour. During the thickening process, you can add more milk to achieve a thinner consistency. At the end of cooking, season the sauce with salt and grated nutmeg. Before serving, drizzle the asparagus with lemon juice and pour over the milk sauce.
Asparagus Dessert with Creamy Ice Cream
Asparagus stalks are suitable for both savory dishes and desserts: this versatile ingredient pairs well with ice cream.
For 250 grams of asparagus, use 200 grams of ice cream, 2 tablespoons of olive oil, and 30 grams of Parmesan or any other hard cheese. Prepare the asparagus as in the previous recipes. Before serving, cut the spears into pieces and place them on the ice cream. Drizzle the dessert with olive oil and sprinkle with grated cheese.
Make sure asparagus is a worthy addition to your healthy diet!