This vegetable plant is harvested at different stages of maturity depending on whether you want it white, green, or purple. Asparagus has recognized virtualities on health. After having gone through all the benefits of this vegetable, please find out how to consume it.
Table of Contents
What Are The Benefits Of Asparagus?
It Is A Natural Diuretic
Asparagus is a vegetable that has diuretic properties. Thanks to its content of asparagine, an amino acid, it facilitates weight loss by eliminating excess water. But asparagus also promotes the proper functioning of the kidneys, as well as the elimination of extra salt. It is often consumed as part of a detoxifying diet for this reason.
They Have A High Antioxidant Content
Asparagus is considered an anti-cancer food for its high antioxidant content. This is because antioxidants fight free radicals, compounds responsible for premature cell aging that lead to degenerative diseases. The antioxidants in asparagus are:
- Phenolic acids;
- Flavonoids (including rutin);
- Carotenoids (beta-carotene, lutein, capsanthin, zeaxanthin);
- Two kinds of thiols, including glutathione, which removes cholesterol from the arteries and protects against colon cancer;
In addition to its antioxidant content, asparagus contains vitamin B9. This prevents colon and uterine cancer.
The Consumption Of Asparagus Is Recommended For Pregnant Women
This vitamin is recommended for women who are pregnant or wishing to become pregnant, as it is suitable for the development of the fetus. Indeed, folic acid:
- Is helpful in the production of cells and red blood cells;
- Participates in the production of genetic material;
- Contributes to the functioning of the immune system;
- Promotes proper functioning of the nervous system.
But vitamin B9 is not only beneficial for pregnant women. It fights against cardiovascular diseases, reduces the risk of stroke, and protects the arteries.
It Is Rich In Vitamins And Minerals
In addition to vitamin B9, asparagus contains many vitamins and minerals:
- Vitamins A, C, E, K, B1, B2, B3, and B6;
- Copper, iron, phosphorus, manganese, selenium, and zinc.
These nutrients and trace elements participate in the solidity of bones, and teeth, protect against infections and are helpful in the manufacture of DNA, red blood cells, hormones, healing, the functioning of the immune system and the thyroid, etc.
Eating Asparagus Promotes Intestinal Transit
Asparagus is rich in inulin and sugar from the fructan family, which belongs to dietary fiber. Inulin is also prebiotic, which positively affects good gut bacteria. Asparagus thus helps in better absorption of nutrients. But inulin also works to balance blood sugar.
It Is Low In Calories
You can consume asparagus as part of weight loss or dietary rebalancing, as asparagus is low in calories. It contains only 20 kcal/100 g and consists of 92% water.
How To Use Asparagus?
You now know all the benefits of asparagus. This spring vegetable, trendy in salads, can also be eaten in different ways: cold or hot, au gratin, pan-fried, in the form of juice, etc.
You can juice your asparagus with a juice extractor and other vegetables and fruits for a detox juice full of vitamins and minerals.
Asparagus In Vinaigrette
Once steamed or boiled, the cooled asparagus is traditionally eaten in vinaigrette or dipped in mayonnaise. You can also cut them up and add them to mixed salads like pasta salads, tomato, hard-boiled eggs, avocado, etc.
Hot Cooked Asparagus
Asparagus can also be eaten hot in pan-fried vegetables, pasta dishes, gratins, soufflés, cream soups, or risotto. They can also be served as an accompaniment to salmon.
How To Peel Asparagus?
- Lay the asparagus flat in front of you, head first.
- Get a peeler.
- Peel from top to bottom: start below the tip of the asparagus to the heel.
- Cut the bottom of the stem using a knife.
Cooking The Asparagus
Cook The Asparagus In Boiling Water
Also called English cooking, you can cook your peeled asparagus in salted boiling water. The cooking time varies according to the species of asparagus. So, cooking your asparagus in water will take you:
- About 6 minutes for green asparagus;
- Between 15 to 20 minutes for white asparagus;
- 4 to 5 minutes for purple asparagus.
Once peeled and prepared, asparagus can also be steamed. Likewise, their cooking time depends on the variety. Count about ten minutes for white asparagus.
Pan Fry Asparagus
Purple or green asparagus lends itself better to this type of cooking. Prepare the asparagus by peeling and washing them beforehand, then cook them in butter for 10 minutes. They remain slightly crunchy and are eaten hot.
Bake The Asparagus
You can cook your asparagus in the oven in foil. Place them on parchment paper (or baking paper), and season to taste: salt, pepper, lemon juice, or goat cheese for a gourmet side. Bake the papillote in a hot oven until the asparagus is tender
The Different Types Of Asparagus
Appreciated by connoisseurs for its pronounced taste, green asparagus is harvested when it is well out of the ground and measures about 15 cm.
White asparagus is the most widely grown and consumed. Their taste is quite acceptable. They are harvested as soon as they point out of the ground.
Purple asparagus only has purple at the tip. It is harvested when its head is a few centimeters out.
Wild asparagus grows more readily in the South of France and is harvested in the spring. It can also be eaten raw.
Wild Asparagus Or Asparagus
By its other name, Ornithogale des Pyrénées, forest asparagus can be cooked like asparagus, but there is no need to peel them! Their flavor is closer to that of green beans.