Asparagus is Here!

Asparagus originated in the eastern Mediterranean regions but is now grown throughout the world. In North America, it signals the start of spring and is at its peak in April and May. While green asparagus is the most commonly seen, white and purple varieties are also grown.

Asparagus is a nutritional powerhouse and is an excellent source of vitamin K, folate, vitamins C and A, and many others. Asparagus has a natural diuretic effect due to its combination of high potassium, low sodium, and the amino acid asparagines and it promotes gut health. One cup of boiled asparagus contributes over 100% of our daily value of vitamin K and almost 70% of folate, 3 grams of our recommended daily fiber and only 43 calories!

Fresh steamed or grilled asparagus is a great side dish for lunch or dinner. It can be tossed with a vinaigrette, stir-fried, or mixed into pasta dishes or omelets. It is delicious in soups and pairs well with all meats and fish.

serves:  2                     prep time:  10  minutes

One reason I like this dish so much is that you can prepare it up to a day before and serve it at room temperature.

10-12 asparagus spears
¼ cup diced red pepper
1 tablespoon chopped walnuts
1 tablespoons olive oil
2 teaspoons balsamic vinegar
salt and pepper to taste
Optional: a tablespoon or so of chopped shallots mixed into the dressing

Snap off the bottoms of the asparagus stalks and cook in a skillet of simmering water about 5 minutes or until just tender. Cooking times will vary depending on the thickness of the stalks but as soon as you take the asparagus off the heat, cool them down immediately in cold water or they will continue to cook and get too soft.  While the asparagus is cooking, mix together the olive oil, balsamic vinegar, red pepper and walnuts in a small bowl. Add the shallots if desired. Season to taste with salt and pepper. Place the cooked asparagus on a platter and spoon the red pepper and walnut mixture over.

If you make this in advance – just store the asparagus and dressing separately. Spoon the red pepper mixture over just before serving.

Calories: 115 per serving

- Kim Fielding