Health Focus: Asperagus

Bite for bite, asparagus packs a punch! Did you know asparagus is the leading source among vegetables of folic acid? A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin, which is necessary for blood cell formation, growth, and prevention of liver disease.

Asparagus is also a good source of potassium, fiber, B6, A, C and thiamin. Glutathione has been shown to be one of the most potent anticarcinogens and antioxidant found within the body. Of all foods tested none was higher in glutathione than asparagus. Need more reasons to love asparagus? Asparagus has no fat, no cholesterol and is low in sodium.

To pick the best asparagus when shopping at your local store or farmer’s market, look for bright green, firm spears with closed, compact tips and uniform diameter.

There are many ways to cook asparagus. Here are some suggestions:

In a saucepan or steamer, add asparagus to boiling water and cook until crisp-tender, 5-8 minutes.

To stir-fry, cut spears diagonally into ½ inch pieces leaving tips whole. Stir-fry in Consorzio oil in a skillet or wok at medium high heat. Stir constantly, 3-5 minutes.

To cook asparagus in the microwave, place whole or cut spears in a microwave safe dish, tips pointed in. Cover 1 pound of asparagus with ¼-cup of water and cover tightly. On 100% power, cook spears for 4-7 minutes, or tips and cuts for 3-5 minutes, turning or stirring halfway through the allotted cooking time.

Cooked asparagus is delicious when added to some of your favorite dishes, such as couscous and risotto. Asparagus is also great along side macaroni and cheese.