Asparagus is the epitome of the elegant vegetable – perfect with hollandaise sauce alongside filet mignon or gracing a salad at a ladies’ luncheon. Originally, asparagus's reputation was earned because it was only available for a short time every year. Its appearance was fleeting, and that made it special.
Now we can eat asparagus imported from Mexico or Peru any day of the year, but I challenge you to experience it as it is meant to be eaten - locally grown, and in season. Vegetables picked and eaten at the peak of ripeness, without traveling a long distance to your plate, not only taste better but are better for you. That time is NOW if you live near me (eastern PA/NJ). So run, don't walk, to the farmer's market and pick some up before it's gone.
Asparagus also has a reputation right up there with Brussels sprouts for being a stinky veg - due to another sulfur-containing compound called asparagusic acid. The smell comes out when asparagus is overcooked, and also in the middle of the night when you get up to go to the bathroom.
Fun Fact – due to a genetic variant, some people don’t smell anything after they eat and digest asparagus. This even has an official name - asparagus asnomia.
Asparagus Nutrition
Don't let the smell (or lack of smell) deter you! Like all fruits and vegetables, asparagus contains an abundance of vitamins, minerals, and phytonutrients, which are compounds in plants that confer health benefits. Some of the standouts in a half-cup of asparagus include:
Vitamin A - for healthy vision, reproduction, and your immune system (18% of the Recommended Dietary Allowance)
Vitamin C - for building collagen, absorbing iron, and facilitating wound healing (12% of RDA)
Vitamin K – for blood clotting and healthy teeth and bones (57% of RDA)
Folate – important for heart health; especially important for pregnant women and the development of a healthy fetus (34% of RDA)
Potassium – balances sodium to maintain healthy blood pressure (6% of RDA)
Asparagus tinged with purple, as mine was, contains anthocyanins – the same purple pigment that makes blueberries a Super Food. Anthocyanins have been found to play a protective role in heart health and brain health and may even slow the growth of cancer cells. No wonder they call foods containing them Super Foods!
Prebiotic Fiber Bonus
Asparagus also contains a healthy amount of fiber, including prebiotic soluble fiber.
You have probably heard of probiotics – which are foods or supplements that add to the microbes that live in our digestive tract.
Prebiotics refers to the fiber that those ‘healthy bugs’ love to eat. The microorganisms in our digestive system support proper digestion and have myriad other health benefits, ranging from blood sugar regulation to mental health. You can keep your 'gut bugs' healthy by protecting their environment
(your gut) and eating a wide variety of fiber-containing fruits and vegetables.
Proper digestion is one of the foundational principles of good nutrition. After all, food can't nourish you if you can't absorb it. Gas, bloating, indigestion, constipation, heartburn - I hear about these things all the time in my Nutrition Consulting practice. Working with clients on these issues takes some detective work, following clues to get to the root cause. One of the most gratifying things for me is to recommend dietary and lifestyle changes that bring permanent relief. If you'd like to learn more, schedule a call with me.
Recipe Tips
This is a hacker’s version of made-from-scratch aioli, which is an emulsion of raw egg yolks and olive oil. I had planned to post a true aioli recipe last week, but for whatever reason, I couldn't get my sauce to emulsify. I started down a rabbit hole of research into what might have been the problem (ingredients too cold, blended too fast, whisked too slow . . . ) but then I decided that if a recipe wasn't foolproof, I didn't want it on my blog. My goal is to publish things that are healthy and easy. So this sauce is made from store-bought mayo. To make it the next-best thing to homemade, use the best-quality mayonnaise you can find, preferably made with avocado or olive oil.
To keep asparagus fresh when you bring it home from the store or market, cut off the bottom half-inch and store it upright in about 1 inch of water – similar to how you would store cut flowers.
The very bottom of the asparagus stalk is kind of tough and stringy and should be removed before cooking. A good way to tell where to trim it is to hold the stalk at the very end in one hand and about half-way up the stem in the other. Bend it until the stalk snaps at the point where the tender stem becomes tough.
Asparagus cooking time can vary a lot, depending on how fresh it is and how thick the stalks are. Start with 2 minutes, for very thin asparagus, and test frequently, every minute or so, until the stems are bright green and easily pierced with a sharp knife or the tines of a fork. If your bunch contains different sizes, steam the thicker stems for 1 minute before adding the thinner stems.
This recipe tastes great hot, warm, or at room temperature. The sauce would also be amazing as a dip for steamed artichokes or with raw vegetables.
Asparagus with Creamy Mustard Sauce
Makes 1/2 cup
Ingredients
1/2 cup avocado oil mayonnaise
1 tablespoon mustard (or to taste)
1 teaspoon fresh lemon juice (or to taste)
pinch paprika
pinch white or black pepper
pinch salt
1 pound asparagus
Instructions
Combine mayo, mustard, lemon juice, paprika and pepper in a small bowl. Taste and adjust the seasonings.
Trim the woody ends off of the asparagus stalks.
Fit a large saucepan with a steam insert. Add water just to the bottom of the insert and bring to a boil.
Add the asparagus, cover, and steam for 2-3 minutes. Test for doneness by piercing with a fork or the tip of a knife. It should be firm, but tender, and the spears should be bright green. If it isn't done, continue to test every 30-60 seconds. Do not over cook.
Remove asparagus from steamer to stop the cooking process. If serving at room temperature, you can rinse with cold water.
Drizzle with mustard sauce just before serving. Serve hot, warm, or at room temperature.
Store extra sauce in the refrigerator until asparagus season is over!