Asparagus
Asparagus officinalis

The asparagus is a member of the lily family, which also includes onions, leeks and garlic.
They have been cultivated for more than 2000 years in South of Europe. The green type is most common but you can also find white asparagus.

Health benefits
Asparagus are poor in calories and loaded with vitamins and minerals. They are a good source of folic acid, vitamin A, B vitamins and vitamin C.
They are also a fair source of calcium and fiber.
100 g of asparagus provide only 24 calories. The same amount provides 146 mg of vitamin B9 that is 1/3 of our recommended daily allowances.
Vitamin B9 is particularly important for pregnant women since not enough of it can cause the birth of a baby with spina bifida.

Asparagus have detoxifying and diuretic effects. Their fibers help us clean out our gastrointestinal tract. They also help the body get rid of the excess water.
Asparagus also contains the phytochemical glutathione, which has antioxidant and anticarcinogenic properties.

There are old beliefs that asparagus could increase feelings of compassion and love, promote fertility, reduce menstrual cramping, and increase milk production in nursing mothers. In some countries they are also used as an aphrodisiac.

Some people notice a strong urine odor after eating asparagus. Asparagus contains a sulfur compound called a mercaptan which when broken down releases a funny scent.
The odor will disappear when the asparagus is completely digested and absorbed.

Careful:
This vegetable is not-recommended to people who suffer of cystitis, gut and arthritis. For this last disease, researchers are not sure if it would aggravate or reduce the pain.

How to eat it?
First of all, asparagus must be washed under running water. The ends might hold dirt. Cut the white end, which is usually dirty and hard.
You can then cook them but be careful, do not overdo them, they would become bitter.
The best way to cook asparagus is to steam them. That way they will keep their flavor and vitamins.
Use a deep and lidded pot or a pressure cooker.
Fill the pot with water and bring to boil. Them place the asparagus tied together upright so the delicate ends will not be heated intensively. Cook for 8 minutes.
If you use a pressure cooker, fill the bottom with water them place the asparagus on the basket. Close and cook on high heat. As soon as the valve turns reduce the heat and let cook for 5 minutes.
To know it an asparagus is cooked, take one delicately with a fork. If the asparagus bends it is cooked.

They are usually served still warm as the main dish. 1 kilogram of raw asparagus will serve 4 people.

They can also be eaten raw, although it is less common. Just rinse it well in warm water to remove any sand and serve cold with a dip.

Some people like them peeled, especially the base. They do not have to be but if you do peel them be careful to not spoil the tender ends.

When it is the asparagus season, people like to eat them in place of the all meal with some white wine. They can also be combined with other foods for a main dish or serve as a soup or an apetizer.

Peak season
The asparagus' season is short. You can find fresh asparagus in markets from April to June. They are usually a bit expensive because they have to be harvested by hand.

Asparagus spears should be straight, firm and green for most of their length. The larger ones are not necessary the better. They might be hard and stringy. Choose those with a diameter of 1 cm.
Their ends should be compact and pointed.
Asparagus are usually sold in bundles. Be sure that they have all the same diameter so you can cook them all together.

Nutritional values for 100 g

Realized by Laurence LIVERNAIS-SAETTEL, dietetian
© Copyright L. Livernais-Saettel 2000
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