Image via WikipediaUse the Asparagus Rolls and Spring Asparagus recipes below to dress up your table
Asparagus is an elegant yet simple vegetable that has a history dating back nearly 2000 years. The wild variety was first cultivated as a food source by the ancient Romans, and Egyptians offered it as a gift to their gods. During the Renaissance, it was considered an aphrodisiac and was banned from the tables of most nunneries. Early Greeks were convinced it could prevent bee stings and stop toothaches, and ancient Chinese herbalists used the roots to treat arthritis and infertility. Early American Indians used dried asparagus as a natural diuretic and as a treatment for kidney and bladder problems.
Today, asparagus is a spring delicacy that’s enjoyed all over the world for its unique flavor. While Europeans tend to favor white asparagus (achieved by growing the stalks under mounds of earth; no sunshine, no chlorophyll production), Americans generally prefer the green or violet-green varieties. But regardless of your color preference, it’s one of the top nutritionally well-balanced vegetables. Just a half-cup of cooked asparagus contains over 80 percent of the Recommended Daily Allowance (RDA) for vitamin C, and about 25 percent of the RDA for folic acid. (Folic acid helps prevent birth defects and is important for the formation of blood cells.) Asparagus also contains vitamin A, vitamin B6 and potassium, and is a good source of fiber and glutathione, a powerful antioxidant. It has no fat or cholesterol, and one serving (about five spears) of green asparagus contains only 20 calories.
Asparagus can be prepared in a number of ways, and it’s just as nutritious whether it’s eaten raw or cooked. The following simple recipe almost seems too easy for a vegetable dish that’s so delicious:
Spring Asparagus
Serves 4-6
- 1 lb. fresh asparagus
- Choice of garnish (melted butter, parmesan cheese, olive oil, lemon juice, or crumbled feta or blue cheese)
1. Trim the fibrous ends (about an inch from the stem end).
2. Place the spears flat in a large sauté pan with about 1-1/2 inches of water.
3. Bring to a boil and cook 3 minutes, until just tender.
4. Drain; then rinse with cold water for a few seconds to stop the cooking process.
5. Serve on a platter with a garnish of your choice.
Don’t think asparagus can only function as a side dish. It can also take center stage as a main ingredient in your dinner entrées. The following recipe is a great way to celebrate the arrival of spring:
Asparagus Rolls
Serves 4
- 1 lb. fresh asparagus
- 4 slices Swiss cheese
- 4 slices thinly sliced deli ham or prosciutto
- 4 T. butter, melted
- 1 C. dried whole wheat or regular bread crumbs
- ½ C. grated Parmesan cheese
1. Preheat oven to 350 degrees F.
2. Bring a large pot of water to a boil. Cook asparagus in boiling water for 1 minute. Remove, and drain.
3. Layer a slice of cheese on top of a slice of ham, then place 3 to 4 asparagus spears on top of the cheese slice.
4. Roll the ham and cheese over the asparagus, and secure with a toothpick. Repeat with remaining ham, cheese and asparagus.
5. Place all the rolls in a casserole dish; then pour melted butter over the entire dish.
6. Sprinkle with bread crumbs and Parmesan cheese.
7. Bake for about 15 minutes, or until the crumb mixture forms a crust.
Healthy recipe tips:
- When buying fresh, look for stems that are firm and fairly straight, with well-formed, tightly closed tips. Contrary to common belief, the width of the stem is not an indication of tenderness — thin or thick stems can be equally delicious. Just be sure the stalks are similar in size so they all cook at the same rate, as it only takes a few minutes for the stalks to become crisp-tender. Don’t overcook or you’ll get mushy asparagus.
- To preserve as many nutrients as possible before eating, wrap fresh asparagus in a damp cloth or waxed paper and store in the refrigerator.
The great taste and nutritional benefits of asparagus give you every reason to add this incredible vegetable to your diet. For additional health information, nutrition tips or advice on lowering cholesterol, do a Web search. You can even investigate known food and drug interactions while you’re at it.
We hope you enjoyed these healthy asparagus recipes. Here’s wishing you good health!
You might also be interested in these other recipes:
- Blueberry Recipes with Antioxidant Power
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- Pasta Recipes to Boost Your Immune System
- Recipes to Control Blood Sugar
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- Recipes to Keep Anemia at Bay
