Blog

Nov 29, 2023

Asparagus makes tasty side dish that's rich in fiber and vitamin K

Asparagus season is here, and you're likely seeing a lot of it at grocery stores

Asparagus season is here, and you're likely seeing a lot of it at grocery stores and farmers markets. That's because Michigan is the nation's top producer of asparagus.

If you’ve ever tried growing asparagus, you know it takes three years for the plant to produce mature spears. Farmers harvest nearly 500 million spears each year, all by hand.

Asparagus is great for maintaining a healthy diet. There are just 20 calories in a serving of two-thirds of a cup of raw asparagus and about 2 grams of dietary fiber. Fat-free and nearly sodium-free, asparagus provides more than 50% of the daily value of vitamin K to help build bones and clot blood. In addition, asparagus is a good source of vitamin A, folate, iron and thiamin.

Asparagus comes in three colors: green, white and purple. The purple variety may turn green when it's cooked. When choosing asparagus, look for firm, crisp stalks and tightly closed flower tips. Because it's highly perishable, asparagus should be used soon after purchasing. To keep it fresh for up to three days, wrap the ends in a damp cloth and place it in a perforated bag in the refrigerator, or place the spears vertically in a small amount of water. You can also blanch and freeze asparagus to maintain freshness.

When preparing asparagus, just bend the stalk and it will snap off naturally where it should. Then wash the stalks.

This versatile veggie can be a clever addition to any meal. For breakfast, add it to an omelet. For lunch or dinner, toss it into a pasta dish. You also can eat raw asparagus with a low-fat, guacamole-style dip for a snack or appetizer.

The buttery and slightly earthy taste of asparagus goes well with different flavor combinations. Think: garlic, lemon, nutmeg, basil, dill or cilantro. Today, we’re using fresh ginger and sesame oil to sauté our asparagus and make a delicious side dish.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email [email protected].

Serves: 4 / Prep time: 10 minutes / Total time: 20 minutes

1 pound asparagus

2 teaspoons olive oil

2 teaspoons minced fresh ginger

¼ teaspoon pepper

1 teaspoon sesame oil

½ teaspoon sugar

Sauté asparagus in 2 teaspoons hot oil over medium-high heat in a large nonstick skillet for 7 minutes. Add ginger, and sauté 1 minute. Stir in pepper, sesame oil and sugar and cook for 1 minute. Remove from heat and serve.

From Henry Ford LiveWell.

39 calories (51% from fat), 2 grams fat (0 grams sat. fat), 4 grams carbohydrates, 2 grams protein, 1 mg sodium, 0 mg cholesterol, 16 mg calcium, 2 grams fiber. Food exchanges: 1 vegetable, ½ fat.