Smart tips for selecting and cooking with asparagus

A member of the lily family, asparagus is a springtime delicacy either lightly boiled or steamed. It is low in calories, high in fibre and contains vitamins C and E. Read on to learn more about selecting and cooking with the healthy vegetable.

Packed into 250 millilitres (one cup) of asparagus:

• Less than 50 calories.
• Thiamine and other B vitamins necessary for energy metabolism.
• More than 25 percent of the daily requirement for vitamin C.
• A phytochemical called glutathione, which is one of the most potent antioxidants for fighting the cell destruction that leads to disease.

• Season: Asparagus appears in Western markets as early as February with the first California crop. In the East and the Midwest, the growing season lasts from May through July. Imported asparagus is sold in the fall and winter.
• What to look for: Asparagus should have firm round spears with tightly closed tips of deep green, purple or white. Purple spears are larger and less fibrous than green ones. It has a nutty flavour when cooked. White asparagus (grown shielded from sunlight) has a very delicate flavour, milder than either green or purple. Try to pick spears of uniform size to ensure even cooking.

• Storing: Asparagus should be eaten as soon as possible after being picked. Stored at room temperature, it can, for example, lose half its vitamin C in two days. If you must keep it overnight, wrap the bottom ends in damp paper towels, cover it with plastic wrap, and put it in the refrigerator.
• Preparation: Wash carefully to get rid of any sand. Snap off and discard the tough ends.
• Trimming asparagus: Feel along the lower stalk for a natural breaking place – a divide between tough and more tender parts. Snap off the end of the stalk. For a thick stem, peel the remaining part with a swivel-bladed peeler.

Asparagus can be cooked many different ways.

• Steaming or boiling: It takes about three to five minutes to cook asparagus either way. Do not overcook or spears will become soggy and limp. Remove from the pan when just crisp-tender; asparagus will continue to cook as it cools.
• Microwaving: Place spears, tips to the centre, in a shallow microwaveable dish. Add 50 millilitres (1⁄4 cup) water, cover tightly and cook at 100 percent power for four to seven minutes.
• Roasting: Preheat the oven to 190°C (375°F). Lay the spears in a single layer in a shallow pan, sprinkle with olive oil and season with salt and pepper. Roast until spears are crisp-tender, about 20 minutes.
• Barbecuing: Brush spears with olive oil, sprinkle with salt and place crosswise on the grill rack over a medium fire. Cook, turning often, until tender, four to six minutes. Sprinkle with pepper and lemon juice just before serving.

• To top it off: Asparagus goes well with lemon or balsamic vinaigrette, mustard-mayonnaise, soy sauce and ginger, or grated Parmesan cheese.
• Party nibbles: Ham or prosciutto slices rolled around short spears of cold cooked asparagus – with or without a dab of mayonnaise.
• Soup plus: Leftover, cooked green asparagus can be puréed in a food processor and then gently heated with a little milk, chopped parsley and tarragon, and salt and pepper to taste to make asparagus soup.

Adding asparagus to your diet has never been easier! Keep these healthy tips in mind and try the delicious vegetable today.

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