ASPARAGUS
Asparagus is a delicate vegetable, with crisp stems and fragile tips. It’s available in 3 different colours – green, white and purple. Green and white asparagus are actually the same variety – white asparagus is harvested while still underground; the green colour develops with exposure to sunlight. Purple asparagus contains more sugar, and has a slightly fruity flavour. Asparagus are available all year round and are great steamed, boiled or barbequed. Add them to salads and risottos or serve on their own.
To Buy
Look for fresh-looking asparagus, with smooth, firm stems. Their heads should be full and tightly formed, and all asparagus should be brightly coloured. Try to select bunches with spears that are all much the same thickness, to allow for even cooking
To Store
Remove rubber bands or tape from bunches then wrap asparagus in a damp towel. Store in a plastic bag in the fridge for 4 to 5 days. Alternatively, stand asparagus spears upright in a container with about 1cm of water. Cover with a plastic bag then store in the fridge for 4 to 5 days.
To Prepare
Wash asparagus, then apply gentle pressure to the bottom of each spear until it breaks. Discard the woody ends. Use a vegetable peeler to peel away the tough outer layer from stems (this isn’t always necessary with green and purple asparagus, but white asparagus will always need to be peeled).
Quick ideas with ASPARAGUS
- For a fresh appetiser, spread thin strips of ham or prosciutto with a little goat’s cheese or ricotta. Wrap around steamed asparagus spears, securing with toothpicks. Serve with drinks.
- For a fresh side dish, toss asparagus in olive oil and season with salt and pepper then barbeque, turning, until brightly coloured and just tender. Serve with barbequed meats or fish.
- For a fresh risotto, cook asparagus in chicken stock until just tender. Remove and set aside. Make risotto, using asparagus-flavoured stock to cook the rice in, then slice asparagus and stir through risotto with parmesan cheese just before serving.
Nutritional Information:
Asparagus is a good source of folate - one of the B vitamins. Folate helps the body’s cells to grow normally. Asparagus are also a good source of vitamin C. Among other benefits, this vitamin works in the body in wound healing and also helps maintain a healthy immune system.
| Quantity per serve (80g) | Quantity per 100g | |
|---|---|---|
| Energy | 55kJ | 70kJ |
| Protein | 2.0g | 2.5g |
| Fat, total | less than 0.1g | 0.1g |
| -saturated | 0.0g | 0.0g |
| Carbohydrates | 1.1g | 1.4g |
| -sugars | 1.1g | 1.4g |
| Dietary fibre, total | 1.2g | 1.5g |
| Sodium | 2mg | 2mg |
| Vitamin E | 1.0mg | 1.2mg |
| Folate | 140mcg | 175mcg |
| Vitamin C | 12mg | 15mg |
| Potassium | 250mg | 320mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
PLEASE NOTE
This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.
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