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  • Hui Hui Lee, RD/LD

All you can eat ASPARAGUS


Hello, my friends! Hope you guys are doing well! Hopefully, the weather did not get in your way to enjoy some fun outdoor activities over the past few weeks. Despite the weather, I adore spring, in general, with the foremost reason being it is the season of fresh fruits and vegetables. Asparagus is one of my favorite spring produce, which peaks from April to June (ONIE, 2023).


What do we know about asparagus? Do not underestimate the little spear-like asparagus, it has a powerful nutritional profile. Asparagus is known for its rich source of vitamin A, C, E, and K, as well as folate. It also contains an excellent source of both insoluble and soluble fiber, which helps prevent constipation, lowers cholesterol and promotes gut health. Besides, it is packed with free radical-eating antioxidants which are known for delaying the aging process, as well as preventing inflammation and cancer (Cleveland clinic, 2023).

I remember when I was younger, my mother always made us her own version of stir-fried asparagus with shrimp to serve with a bowl of warm rice and other sides. When I got older, I learned that asparagus can be prepared in many different ways! It can be used in many dishes, including salads, stir-fries, pasta, grilled or roasted sides. This month, I am thinking of sharing seven scrumptious asparagus recipes!


Scrambled Egg with Asparagus and Leeks: I have had many of my patients tell me it is just not possible to incorporate veggies at the breakfast meal. This scrambled eggs with asparagus and leek recipe is showing us how to have some veggies in the morning. I served it with some roasted rosemary potatoes as well as cherry tomatoes. The recipe is adapted from Feasting at Home.




Asparagus, Tomato, and Feta Salad with Homemade Balsamic Vinaigrette: I never thought of asparagus served as a salad. So I gave this recipe a shot, and it turned out to be better than what I expected! The recipe is adapted from Cooking Classy.

 





Asparagus Tart with Gruyere and Fresh Tarragon: When the temperature gets warmer, we have less motivation to prepare meals at home, this simple flavorful tart is to “die for”! It pairs very well with a garden salad. The recipe is adapted from Feasting at Home.



 

Asparagus Risotto: I was not so sure when I saw this asparagus risotto recipe. But, I told myself to be more “open-minded” to a dish I am not familiar with. So I gave it a shot. Almost every time, those dishes turn out to be way better than what I expected. This creamy asparagus risotto is very delicious and packed with spring flavors! The recipe is inspired by Feasting at Home.

 




Creamy Lemon Basil and Asparagus Ricotta Pasta: Thank you Chef Colby for testing this recipe. It is definitely a keeper pasta recipe! Perfect for springtime, and is a hassle-free dish! To make it a complete meal (according to my friend, Jessica), it will pair perfectly with grilled chicken. The recipe is inspired by Half-baked Harvest.







 


Roasted Lemony Asparagus with Garlic: If you need something delicious but quick to serve as a side, this roasted asparagus dish is the ONE you are looking for. The recipe is adapted from Mediterranean Living.




 

Stir-fried Asparagus with Szechuan Sauce: Are you craving some Asian stir fry? If you are like me and like to add some heat to the stir fry, this is the perfect dish for you. I added shrimp to my stir-fried asparagus for additional flavor. I served it with a bowl of warm rice and some baked tofu. The recipe is adapted from Feasting at Home.





 


Reference

Cleveland clinic (2023). 6 Health benefits of asparagus. Retrieved from https://health.clevelandclinic.org/benefits-of-asparagus

ONIE (2023). Produce spotlight: Asparagus. Retrieved from https://onieproject.org/produce-spotlight-asparagus/

 

*Thank you DRH Health Food and Nutrition Department for sponsoring most of the ingredients.

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