Byte of Asparagus by Patty "Sassy" Knutson

Byte of Asparagus
By Patty "Sassy" Knutson

ASPARAGUS

Asparagus is one of my favorite veggies. Adding asparagus to any meal just seems to add a touch of elegance. As with most veggies, asparagus has its own very special flavor, which is a result of the combination of specific nutrients it contains. I find it interesting that asparagus comes from the lily family, and is found in many different colors including green, pink, purple and white. Pretty. :O)

While asparagus is highest in Vitamin K and folate, we've already discussed these nutrients in-depth here at VegWeb. So let's turn our attention to another excellent nutrient found in asparagus.

IT'S TIME FOR A NUTRITIONAL QUICKIE! Wink

Asparagus is an excellent source of vitamin C. Usually when we think of sources of vitamin C we turn to fruits such as oranges and strawberries. But veggies are also a wonderful source of this important vitamin! Boiled asparagus can provide over 30% of your body's daily need for vitamin C, and this number only increases with other cooking methods, such as steaming or blanching.

Vitamin C is actually quite abundant in the diets of vegetarians and especially vegans because we tend to eat more fruits and veggies than the average bear. But even so, it may be interesting for you to learn exactly what this vitamin is doing inside your body.

Vitamin C strengthens your immune system and fights infections. This is why you're always told to drink orange juice when you have a cold. It's also a powerful anti-oxidant, which detoxifies pollutants and protects against cancer and heart disease. Not to mention, it actually makes collagen which can be a fabulous addition to your anti-aging arsenal of magic tricks. ;O)

Vitamin C can also help to make anti-stress hormones which seems to become more important with each passing year of our lives due to increased responsibilities at home and on the job.

Vitamin C helps your body to utilize iron. Keep this in mind next time you make an iron-rich food (such as the dark leafies) as they're best when created or served with a food source of vitamin C (such as lemon juice or bell peppers).

Let's take a tiny detour for a second and speak about food sources of nutrients. Some people add vitamin C supplements or iron supplements (or both!) to their diets. But why separate the nutrients out and make them have to work so hard on their own?

Asparagus, for example, contains vitamin C AND iron (among other nutrients), in the perfect amounts needed to work together as a team. As these nutrients are released from the asparagus into your body, you can almost imagine them all working together as a support system, cheering each other on to do their best job. That's the magic of getting your nutrients from a whole food source instead of ingesting large amounts of any particular man-made nutrient.

Vitamin C is easily destroyed by overcooking. For example, boiling asparagus can wash up to 50% of vitamin C right out of the veggie, compared to a loss of 30% when steaming asparagus. Blanching is a nice option since the asparagus is only placed in a pot of boiling water for mere minutes until the veggie turns a bright color.

By the way, asparagus CAN BE eaten raw, and many people prefer it. Others feel the veggie should be cooked slightly to allow the tough cellulose walls to begin the process of breaking down, thereby becoming more available to your body. The choice is yours -- let your tastebuds be your guide. ;O)

(During the Renaissance period, asparagus was banned from the meals of most nuns. Can you guess why? *Answer below.)
ASPARAGUS SERVING IDEAS

ALWAYS REMOVE THE FIBROUS END OF THE ASPARAGUS BEFORE USING.

Chop asparagus into 1-inch pieces and add to your favorite stir-fry.

Toss asparagus spears with a small amount of olive oil and a little salt and pepper. Lay out in an oven-proof dish and roast in a 400F oven until tender when poked with the tip of a sharp knife. Serve with a simple creamy lemon sauce made by blending raw cashews, lemon juice, extra-virgin olive oil, nutritional yeast, a little sweetener, and fresh water.

Blanch asparagus in boiling water just until the colors are bright, then remove and plunge immediately into an ice-water bath. Cut into 1-inch pieces and add to a fresh green salad.

Grill asparagus and serve alongside a grilled portobello mushroom burger.

Remember asparagus when making your next vegan brunch. Add to tofu scrambles and quiches, dishes made with vegan hollandaise sauce, and

Asparagus is a natural partner with all beans and grains, and a very tasty addition to most pasta dishes.

Ready to learn more about preparing asparagus? Follow this link to learn all about Asparagus. You'll also learn how to Clean and Prep your asparagus, cooking techniques, a complete list of Asparagus's "Vegan Flavor Matches" (the foods, herbs, spices and other ingredients that tend to go perfectly with asparagus), Helpful Hints, and even more nutritional information.

Happy cooking!

(Answer: Asparagus is thought to have aphrodisiac qualities and therefore was forbidden in most nunneries.)
About the author:

Sassy is a Vegan Chef and Nutritional Consultant.

Her website VeganCoach.com was created to marry these two loves, along with over a decade of vegan experience, by teaching her fellow vegans the secret to balanced vegan nutrition and easy vegan cooking without recipes.

Pop on in for a visit. Cool

Copyright © 2008 by Patty "Sassy" Knutson
All rights reserved.
No part of this article may be used or reproduced in any manner whatsoever without written permission, except in the case of brief quotations embodied in critical articles or reviews. Thank you.