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Feature Article Audacious Asparagus Is Pick of the Month for May

By Ian Rollins

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Asparagus is such an excellent mid-spring crop that May is National Asparagus Month to celebrate!

This veggie can be prepared several ways, from grilling it to roasting it in the oven to steaming it or sautéing it on the stove. Any which way you prepare it, you’re adding a healthy amount of vitamins A and C, as well as folate and potassium to your meal.

Pick up some asparagus today from your local grocery store or farm stand.

What’s so great about asparagus?

  • May is National Asparagus Month
  • Asparagus means spring is here!
  • Low fat, low calorie food
  • Good source of vitamins A, C, folate and potassium

What’s the best way to eat asparagus?

  • Roasted
  • Grilled during the summer
  • Lightly steamed and chopped in a green salad or pasta salad
  • Sautéed in a stir fry

Selection and Preparation

  1. Choose asparagus with tight, compact buds and stalks that are firm and crisp to snap.
  2. Store trimmed stems in one or two inches of water. Cover with a plastic bag and refrigerate until you are ready to eat.
  3. Wash asparagus in cool water and cut off the tough end until you get to the tender part of the stem.
  4. Enjoy raw, steamed, grilled and roasted!

Background image: Pick-of-the-month-lemon-asparagus-308-BGC

Lemon Roasted Asparagus

Recipe created by Athena Nofziger, clinical dietitian with Samaritan Health Services

Ingredients

  • 2 pounds asparagus
  • 1 tablespoon olive oil
  • 1/2 teaspoon black pepper
  • 2 teaspoon minced garlic
  • 2 tablespoon lemon juice

Directions

  1. Preheat oven to 400 degrees. Wash asparagus and snap off ends.
  2. Place all ingredients in a Ziploc bag, seal tightly and shake until asparagus is coated. Empty asparagus onto a baking sheet.
  3. Bake at 400 degrees for approximately 12 minutes until cooked but firm.

Makes 6 servings.

Nutrition information per serving:

  • Calories: 70
  • Fat: 2.5g
  • Carbohydrates: 7g
  • Protein: 3g
  • Fiber: 3g