How Do You Cook Asparagus Fresh From The Garden?

One of the first green vegetables to emerge in the spring is asparagus. When this edible lily shows its green tips above a layer of mulch it brings delight to both gardener and cook.

Asparagus has been heralded for its nutty, distinct flavor since the Romans divided Gaul into three parts and ruled the known world. The Romans also believed that asparagus had aphrodisiac properties, and there is some science to back up that belief. Asparagus stalks are loaded with potassium, an element related to cardiovascular health and efficacy. In other words, asparagus works somewhat like that little blue pill.

Indian and Himalayan cultures also held asparagus in high esteem for its medicinal properties.

There are some far-flung claims of asparagus as a cancer cure, but these have been scientifically disproved. However, asparagus does have many documented health benefits.

First, asparagus is high in fiber and low in calories; one cup of the vegetable only contains 40 calories, but is quite filling. Second, like spinach, asparagus contains foliates (folic acid) and vitamin K. Both of these are blood- and nerve-builders.

Asparagus also contains a higher level of glutathione than any other common food. Glutathione is a protein that binds with toxins in the blood such as heavy metals and allows them to be excreted through the urine. Glutathione is also considered a super-antioxidant and offers cells protection against inflammation, improving the strength of the immune system.

A study of chemotherapy patients documented in the Journal of Ethnopharmacology in 2004 supports this, showing that subjects who regularly ate a measured amount of asparagus experienced increased efficacy of their chemotherapy. Furthermore, they experienced fewer side effects than did the non-asparagus eating subjects.

Finally, glutathione is not broken during digestion and has been shown to feed the beneficial bacteria in the digestive tract. A little asparagus goes a long way toward improved health.

Asparagus is best used fresh; just-picked is ideal. Asparagus stalks are high in natural sugars, and these turn to starch when the vegetable is held in storage for any length of time. Asparagus at its prime has stalks that are crisp and firm.

The tips should be tightly closed and springy. Quality asparagus stalks will present uniform color from tip to the bottom of the stalk – any gray or yellowing at the bottom should be trimmed off. Use fresh asparagus within two to three days of purchase for the best flavor.

Edible stalks can be fat or thin; the thin stalks are best used for stir-fry or sautéing. The fat stalks can be steamed or roasted. Just be sure to use stalks that are uniform in diameter in a given recipe, so that the cooking time for each stalk will be consistent.

The color of asparagus can be either uniformly green, green with purple-tinged tips, or completely purple. The purple types turn green when they are cooked. White asparagus is manufactured by covering any of the common varieties with a blanket of earth and mulch.

This deprives the plant of light so no chlorophyll is produced, effectively blanching the entire plant. White asparagus has a milder flavor than either the green or the purple variety.

Whatever the color, asparagus can be prepared and served in any number of ways. The easiest cooking methods are steaming, stir-frying and grilling or roasting. Each of these requires minimal time (3 to 6 minutes) and little effort. Asparagus can also be baked into a quiche or a casserole. Freshly picked stalks can be eaten raw with a little vegetable dip served on the side.

Following are a few recipes using asparagus that are quick and easy.

2 bunches fresh asparagus, cleaned and trimmed

Olive oil

Coarse salt and freshly ground pepper

Lemon slices

Grated Parmesan cheese or crumbled Feta cheese

Heat oven to 400 degrees F. Place baking sheet into oven for 5 minutes, until surface is hot. Place the asparagus in a large plastic bag. Toss with the olive oil, then sprinkle with salt and pepper. Arrange oiled asparagus spears on the hot baking sheet, and return sheet to oven. Bake for 12 to 20 minutes or until texture is pleasantly crunchy.

Garnish with lemon slices and sprinkle with cheese. Serves four generously.

3 tbsp. melted butter

12 asparagus spears

2 tbsp diced onion

2 tbsp diced celery

2 tbsp grated Parmesan cheese

¼ c. bread crumbs

½ tsp salt

1/8 tsp black pepper

1/8 tsp oregano

Heat oven to 375. Pour melted butter into 8” dish, top with asparagus. Mix together onion, celery, bread crumbs, cheese and seasonings. Spread over asparagus. Cover with foil and bake 15 minutes.

1/2 c. chopped asparagus

1/4 c. chopped green or red pepper

1/4 c. chopped onion

2 tbsp butter or oil

4 eggs

1/2 c. milk

salt and pepper to taste

Heat butter or oil in skillet over medium heat; sauté asparagus, pepper and onion until slightly softened. Reduce heat under skillet to medium-low. Whisk together eggs and milk; add salt and pepper. Pour egg mixture into skillet, surrounding vegetables. Gently fold the uncooked portion of the egg mixture under until completely cooked through. Makes two generous portions.