Spring is asparagus season, most commonly starting in April and ending in June. I’ve already started to see asparagus in the grocery store at a low price. Native to the Eastern Mediterranean region, asparagus has been cultivated for at least 2,000 years. It is one of the few vegetables that is a perennial, which means that it does not need to be planted each year. The plants live around 15 years or more. 

Asparagus is not only delicious, but also very nutrient-dense. Nutrient density refers to the amount of vitamins, minerals, and fiber as compared to the amount of calories. A cup of asparagus is only about 40 calories, and is an excellent source of many essential nutrients such as vitamin K, folate, vitamin A, vitamin C, and thiamin. It is also a good source of vitamin E, riboflavin, niacin, B6, iron, potassium, copper, manganese, selenium, and fiber. Additionally, asparagus contains a specific fiber called inulin, which has prebiotic properties helping to feed gut microbes. 

Like most vegetables, asparagus is also a great source of phytonutrients, which have a range of benefits. For example, asparagus contain quercetin, which is linked to reduced cardiovascular disease, and saponins, which may positively impact cardiovascular health, immune function, and cancer risk. Glutathione is another phytochemical present in asparagus which is known as the body’s “master antioxidant” and is vital for the immune system and protecting cells from oxidative damage.

Storage:  Asparagus spears grow fast – during peak growing season, they can grow to their full length in just 24 hours! Its fast metabolic rate is one reason why it cannot be stored as long as some vegetables; it is best to eat it as soon as possible after purchase, within 2-5 days. When shopping, look for firm, smooth, straight, and bright green plants, with compact tips. Store wrapped in plastic in the fridge. For best results, you can also place them upright in a jar with a little water, or wrap the bottom ends in a damp paper towel.

Often, the very bottom of the spear is tough, so this can be cut or broken off.  For thick stalks, you may want to cut off the bottom inch, and then use a peeler to peel the rest of the bottom half.  This means less waste, rather than cutting or breaking off a larger portion of the bottom.  Asparagus can be roasted, grilled, boiled, steamed, microwaved, pickled, or even eaten raw. It is often served with ingredients such as lemon, olive oil, butter, egg, hollandaise sauce, and parmesan cheese.

Preparation:  Try one of these ideas, or explore your own!

* Toss asparagus in olive oil, lightly sprinkle with salt and pepper, roast in the oven, and top with finely shredded parmesan cheese

* Sauté in a skillet in a mixture of olive oil and butter till tender, season with salt and freshly ground pepper (top with cheese sauce if you like)

* Chop tender spears of asparagus into small pieces and add to a salad with a vinaigrette dressing.

* Chop finely, sauté, and add to scrambled eggs or an omelet

* Makes a great addition to a stir fry with a variety of spring veggies, soy sauce, and garlic

* Rinse and trim spears and place in a microwave-safe bowl with a lid; add 1/4 cup water and cook on high for about 3-7 minutes; toss with butter and lemon juice

  For more information contact Mary Ellen Fleming at 852-7381, or visit the CSU Extension Office for the San Luis Valley Area at 1899 E. Hwy 160 in Monte Vista.  Please feel free to visit our website at:  http://sanluisvalley.colostate.edu for information about services provided.

Extension programs are available to all without discrimination,  Colorado State University Extension, U.S. Department of Agriculture and Colorado Counties cooperating.