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UNIVERSITY OF ILLINOIS
URBANA CHAMPAIGN
How to successfully grow asparagus in your garden
Michigan State University
Asparagus all-round: How it improves your health!
University of Arkansa
Why You Should Eat More Asparagus
University of Delaware
March: Asparagus
SOURCES
Enjoy the nutritional benefits of these versatile spring sprouts
in season now at Hy-Vee.
Asparagus takes up to four years to cultivate from seed to harvest. But the buttery-sweet flavor with a touch of earthy bitterness makes it worth the wait. Packed with fiber and vitamins A, C and E, just one cup contains 70% of the recommended dietary allowance of bone-building vitamin K. But perhaps one of asparagus’ biggest benefits is its high level of folate, which studies show may protect against cancer. And this incredibly versatile vegetable also tastes amazing blended into soup, layered in cheese lasagna and even topping a pizza.
Asparagus
101
Asparagus with smooth, rich green stalks is at its prime. Avoid bunches with wrinkled stems or dry, woody ends. Thin stalks are best for sautéing, thick are good for grilling and medium work for almost any cooking method.
BUY
To avoid stalks drying out, wrap asparagus in a damp paper towel and place inside a plastic bag stored in the refrigerator crisper drawer until ready to use. Eat asparagus within three days of purchasing.
STORE
Before use, rinse asparagus and use a knife to remove the woody ends. Thicker stalks have tougher skin that may not soften sufficiently when cooked, so it’s best to remove the skin with a vegetable peeler.
PREP
The high fiber content of asparagus keeps you feeling full—and, at just 30 calories per one-cup serving, it makes a smart side dish.
ways to enjoy
Fill a pot with a few inches of water, and place stalks in a steamer basket above the liquid. Cook on medium-high 3 to 5 minutes, then submerge in ice water.
Steamed
Season thick stalks with olive oil, salt and pepper. Grill 3 to 5 minutes on high heat, flipping once, until they begin to char.
Grilled
Cut stalks into 2-in. pieces. Melt equal parts olive oil and butter in a skillet over medium-high heat and add asparagus. Stir frequently until pieces are tender, about 3½ minutes.
Sautéed
View Recipe
Asparagus
& Prosciutto
Puff Pastry
Quick canapÉs
This “grown up” twist on pigs in a blanket uses thin sheets of frozen puff pastry that expand into delicate layers when cooked for an impressive spring hors d’oeuvre.
To avoid stalks drying out, wrap asparagus in a damp paper towel and place inside a plastic bag stored in the refrigerator crisper drawer until ready to use. Eat asparagus within three days of purchasing.
STORE
Before use, rinse asparagus and use a knife to remove the woody ends. Thicker stalks have tougher skin that may not soften sufficiently when cooked, so it’s best to remove the skin with a vegetable peeler.
PREP
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