You read a lot about various different super foods and how healthy they are for you. Many of these superfoods tend to come from other countries. But you don't need to go far to find delicious superfoods, many of them are available right here at home.
One of my favorites is asparagus. Although it's native to the west coast of Asia, it is cultivated worldwide. It's a delicious, nutrient dense perennial with edible leaves and stalks. There are a number of varieties of asparagus and it is often used in casseroles, salads, soups, or as a side dish.
Nutrition facts for asparagus
You may be wondering why I consider asparagus a superfood. It's simple, it contains an array of micronutrients all of which are highly supportive for the body.
1.Vitamin A
Important for vision, skin health, bone health, and the immune system
2. Vitamin C
An antioxidant that is supportive for collagen production, hormone production, and helps protect against heart disease
3. Vitamin K
Supportive for bone health (and boost vitamin D uptake) Vitamin K2 is also important for soft tissue structures and cardiac health
4. Folate
Vital for DNA synthesis and repair. This B vitamin also supports cellular and tissue growth
5. Thiamine
Which is the name for Vitamin B1, helps the body turn food into energy. Also important for glucose metabolism, nerve, heart, and muscular function
6. Riboflavin
Responsible for producing energy for the body, riboflavin, also known as Vitamin B2, acts as an antioxidant and fights free radicals. It is also important for red blood cell production
7. Zinc
This essential trace element is highly important for proper immune and digestive system function as well as hair, skin, nails, and eyesight. It is also beneficial for managing stress, energy metabolism, overall system healing, and appetite/taste
In addition to the micronutrients, asparagus is low in calories, provides a good source of fiber, and 1 cup of cooked asparagus contains 4.4 grams of protein.
Best ways to prepare asparagus
- Cleaning – before you can cook asparagus you'll need to clean it properly. Aside from rinsing well, to remove any dirt, you'll also need to remove the woody ends. It's best, and easiest to snap them, rather than cutting them off. This way the stalk will separate right where the woody section ends and the soft, tender section begins.
- Roasting – Lay the asparagus spears on a baking tray, drizzle lightly with olive oil, salt, and pepper, Place in a preheated 400°F oven for 10-12 minutes
- Steaming – Place spears in a steamer basket set over a few inches of water. Turn on the stove and bring the water to a boil. Steam the asparagus for just 1-2 minutes. Do not over steam as the spears will get mushy.
- Blanching – To blanch asparagus you may need to cut the spears to fit the size pot you are using. Place into boiling water and blanch for 1-2 minutes. Do not leave too long in the boiling water as the spears will become mushy.
After cooking asparagus one delicious way to finish them before serving is to add a squeeze of lemon or lime juice plus salt and pepper to taste. Herbs that pair well with asparagus include chives, dill, garlic, and tarragon.
Adding asparagus to your diet
Although it's available year round, for proper nutrient density and full flavor, asparagus is best eaten in season.
As mentioned above, asparagus is a very versatile vegetable and can be used in soups, casseroles, and more. But we don't want to eat just asparagus, we want to have more vegetables in our diet! Asparagus is simply one of many wonderful veggies that should be considered when you're looking to get your 3-5 servings per day.
Some delicious ideas for pairing asparagus with other vegetables include:
Spaghetti squash primavera – snap peas, green peas, asparagus, and onion
Asparagus with cannelli beans and Italian seasoning
Asparagus salad – on a bed of mixed greens add slices of asparagus, sliced cherry tomatoes, chopped walnuts, and freshly shaved parmesan cheese
Sautee asparagus with olives and fresh basil for a delicious side dish
Asparagus makes a fabulous addition to a frittata with tomatoes and bell peppers
However you choose to add asparagus to your diet, this is one delicious, nutritious, and super tasty vegetable. Just right for an unacknowledged superfood.