Asparagus

Asparagus is available for most months of the year, but it is at its best in spring. While most of us are familiar with the more common green asparagus, it also comes in white and purple varieties.

Nutrition notes

Asparagus is low in energy (one spear contains just 3 calories) and is cholesterol free. It’s a good source of folate, which helps your body make new blood cells and also helps prevent birth defects in pregnant women. It also contains fibre, potassium and vitamin C, one serve of asparagus providing a quarter of our daily vitamin C requirements.

Buying

Look for asparagus that is brightly coloured with firm, green stems and full heads.  It’s best to buy bunches with spears of the same thickness so they cook evenly.

Storing

Asparagus can be kept in the crisper section of the fridge, where it should last for about three days. Alternatively, keep the stems moist by standing them in about 1cm of water, cover with a plastic bag and place in the fridge. It’s a good idea to remove any rubber bands or ties from around the stems before storing.

Preparing

Trim the coarse, woody stems. With a peeler or knife, cut away any blemishes and then rinse under running water. You do not need to peel asparagus, but some people do prefer it this way.

Enjoying

• Steam or cook asparagus in boiling water for a few minutes, then drizzle with lemon or lime juice and cracked pepper.
• Pop some asparagus on the barbecue for several minutes, then sprinkle with low-fat fetta or goat’s cheese.
• Why not add a few stems to your usual salad or risotto to give it a new twist and added nutrition?
• Keep it simple and serve raw with the usual carrots, celery and cucumber when offering guests crudités and dips.