Apr 21, 2016

Asparagus is by far my favorite veggie and it is also in season right now!! 

I like to eat asparagus raw with hummus, roasted with a little balsamic vinegar, baked, chopped as a topping on my salad and grilled with a variety of veggies in the summer time. 

There is no right or wrong way to eat asparagus, but if you aren't eating it...you should be!! Here are some reasons why!

--Asparagus is one of the most nutritionally well-balanced vegetables.  It is a great source of folic acid too!

--A  5.3oz serving or about 6 medium to large stalks provides about 60% of the recommended daily allowance for folacin, which is needed for growth, blood cell formation, and prevention of liver disease.

--You probably didn't know that the ancient Greeks recommended asparagus to cure everything from toothaches to heart disease!

--This amazing veggie is not only low in calories, but is also low in sodium and is fat-free!

 Baked Asparagus with Parmesan Cheese

Preparation time: 20 minutes   Serves: 4

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

• 1 pound asparagus, trimmed (cut off the woody ends)
• 1 teaspoon olive oil
• 1 tablespoon Parmesan cheese, freshly grated (you can buy it already shaved or grated)
• 1 ½ tablespoons bread crumbs  

 Preparation:

1. Preheat oven to 450° F.
2. In a medium baking dish, toss asparagus with the oil and arrange in an even layer.
3. Sprinkle with the Parmesan and bread crumbs. 
4. Bake for about 15 minutes, or until asparagus is tender.

Each serving provides: A good source of Vitamin A, Vitamin C & Fiber.  Asparagus also contains calcium, potassium, thiamin and Vitamin K.

Nutrition Facts (per serving):

Calories: 56        Carbohydrates: 7gm         Total Fat: 1.6gm      Cholesterol: 1mg

Fiber: 3gm       Sodium: 38mg            Protein: 3gm    

 

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Melanie Kluzek, Registered Dietitian for County Market

 

 

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