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Asparagus

Asparagus
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Asparagus 

Asparagus is a spring vegetable, a flowering perennial plant species in the genus Asparagus. Asparagus is native to most of Europe, northern Africa and western Asia, and is widely cultivated as a vegetable crop.
 
Asparagus tender part is cut and used to eat and the hard part is used to make soups...

Culinary Uses of Asparagus

Asparagus is a commonly used vegetable in culinary world. Young shoots of this greenish vegetable are quite popular in making various asparagus recipes. As soon as the shoots start growing, the woody smell and strong flavor of the plant makes them unsuitable for consumption. The typical way of making asparagus dishes is to boil them and serve as an appetizer with any kind of dipping or sauce. Vegetarian side dishes also make good use of asparagus. Stir-fried asparagus dishes are very commonly served in Asian cuisine. Some of the other ingredients that compliment the asparagus dishes are chicken, beef as well as shrimps. Even bacon wrapped asparagus dishes are widely served as an appetizer in several Asian restaurants. Asparagus vinaigrette also makes a delicious side dish to various grilled meat and poultry dishes. As a healthy vegetable, asparagus has varied uses in making soups and stews. According to early evidences from the culinary world, asparagus was fondly eaten as a raw vegetable and still the same trend is being followed by adding it as a raw ingredient in several salad dishes. ‘Pickled’ asparagus is also a delicacy in various cuisines and served as a side dish. Due to the presence of dust and sand on the roots of the asparagus, it is strongly recommended to wash it thoroughly before adding it to asparagus dishes.

Methods of Making Asparagus 

Boiled – Asparagus dishes are mostly made while boiling the vegetable.

Steamed – Steamed asparagus is widely eaten as an appetizer with different kind of dips and sauces.

Stir-fried – Stir-fried asparagus recipes are some of the most popular asparagus recipes in Asian cuisine.

Grilled – Grilling makes the asparagus a highly delectable vegetable and it is relatively easy to grill the vegetable on charcoal.

• Baked – Asparagus casserole dishes are made by baked method.

Roasted – Parmesan cheese with Asparagus.

Popular Asparagus Dishes

1. Creamy white asparagus soup – White asparagus is the main ingredient in this popular asparagus dish. Other ingredients that compliment the flavor of the vegetable are onion, garlic and nutmeg.

2. Asparagus with bacon – This deliciously made asparagus dish is made with vinegar and bacon flavor.

3. Asparagus quiche – This is one of the most commonly served asparagus dishes for lunch or brunch. Asparagus can be combined with turkey or mushrooms to make the dish more delectable.

4. Turkey pasta casserole with asparagus and cheese – It is a hearty asparagus dish containing mini pasta with cheddar cheese and turkey.

Health Benefits of  
Asparagus

Asparagus can detoxify our system. It has anti-aging functions and is considered an aphrodisiac, can protect against cancer, reduces pain and inflammation, can prevent osteoporosis and osteoarthritis, reduces the risk of heart disease, can help prevent birth defects.

As a detox - asparagus has 288 milligrams of potassium per cup. Potassium is known for reducing belly fat. It also contains 3 grams of fiber which cleanses the digestive system. It has virtually no natural sodium so no bloating during PMS, has no fat or cholesterol, and one cup has only 40 calories. According to a clinical dietician at UCLA Medical Center, asparagus in the ultimate in detox vegetables.

For anti-aging purposes - asparagus is rich in potassium, vitamin A, and folate. It is also very high in glutathione - an amino acid compound with potent antioxidant properties; a must as an anti-aging deterrent. Glutathione (GSH) is an antioxidant that protects cells from toxins such as free radicals.

Against cancer - asparagus in high in folate which is now known to be an important protection against cancer. Note: Folate is found naturally in leafy green vegetables, and citrus fruits. While folic acid is said to be the same as folate, folic acid is the supplemental form. It is always recommended that you get health benefits from eating healthy whole foods.

Reducing pain and inflammation - it is the folate that helps reduce inflammation.

Preventing osteoporosis and osteoarthritis - asparagus has vitamin K which studies have shown can help prevent osteoporosis and osteoarthritis. Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes. Asparagus has been listed as the number one source of vitamin K.

Reducing the risk of heart disease - it is the folate that has been shown to reduce the risk of heart disease.

Preventing birth defects - getting enough folate (doctors often recommend the folic acid supplement) is especially important for women who are pregnant or plan to become pregnant. Having a folate deficiency has been correlated with increased risk of Spina Bifida (a spinal cord birth defect) and also anencephaly (a neural tube defect). Folate helps to regulate embryonic and fetal nerve cell formation and may also help to prevent premature births.

Additionally, studies have shown that the nutritional benefits of asparagus can help prevent and treat urinary tract infections and kidney stones. Overall, asparagus is rich in potassium, vitamin A, folate, glutathione, and vitamin K. It is high in fiber, has no sodium, is low in calories and has no cholesterol or fat.

Read More at Wikipedia.
Recipes using Asparagus.

Nutrition Data for Asparagus, raw (11011)

Proximates
NutrientNutrient value per 100 gm1 cup1 spear, small (5" long or less)1 spear, medium (5-1/4" to 7" long)1 spear, large (7-1/4" to 8-1/2")1 spear, extra large (8-3/4" to 10" long)1 spear tip (2" long or less)
Water93.22 g124.9148 g11.1864 g14.9152 g18.644 g22.3728 g3.2627 g
Energy20 kcal26.8 kcal2.4 kcal3.2 kcal4 kcal4.8 kcal0.7 kcal
Protein2.2 g2.948 g0.264 g0.352 g0.44 g0.528 g0.077 g
Total lipid (fat)0.12 g0.1608 g0.0144 g0.0192 g0.024 g0.0288 g0.0042 g
Carbohydrate, by difference3.88 g5.1992 g0.4656 g0.6208 g0.776 g0.9312 g0.1358 g
Fiber, total dietary2.1 g2.814 g0.252 g0.336 g0.42 g0.504 g0.0735 g
Sugars, total1.88 g2.5192 g0.2256 g0.3008 g0.376 g0.4512 g0.0658 g
Minerals
NutrientNutrient value per 100 gm1 cup1 spear, small (5" long or less)1 spear, medium (5-1/4" to 7" long)1 spear, large (7-1/4" to 8-1/2")1 spear, extra large (8-3/4" to 10" long)1 spear tip (2" long or less)
Calcium, Ca24 mg32.16 mg2.88 mg3.84 mg4.8 mg5.76 mg0.84 mg
Iron, Fe2.14 mg2.8676 mg0.2568 mg0.3424 mg0.428 mg0.5136 mg0.0749 mg
Magnesium, Mg14 mg18.76 mg1.68 mg2.24 mg2.8 mg3.36 mg0.49 mg
Phosphorus, P52 mg69.68 mg6.24 mg8.32 mg10.4 mg12.48 mg1.82 mg
Potassium, K202 mg270.68 mg24.24 mg32.32 mg40.4 mg48.48 mg7.07 mg
Sodium, Na2 mg2.68 mg0.24 mg0.32 mg0.4 mg0.48 mg0.07 mg
Zinc, Zn0.54 mg0.7236 mg0.0648 mg0.0864 mg0.108 mg0.1296 mg0.0189 mg
Vitamins
NutrientNutrient value per 100 gm1 cup1 spear, small (5" long or less)1 spear, medium (5-1/4" to 7" long)1 spear, large (7-1/4" to 8-1/2")1 spear, extra large (8-3/4" to 10" long)1 spear tip (2" long or less)
Vitamin C, total ascorbic acid5.6 mg7.504 mg0.672 mg0.896 mg1.12 mg1.344 mg0.196 mg
Thiamin0.143 mg0.19162 mg0.01716 mg0.02288 mg0.0286 mg0.03432 mg0.005005 mg
Riboflavin0.141 mg0.18894 mg0.01692 mg0.02256 mg0.0282 mg0.03384 mg0.004935 mg
Niacin0.978 mg1.31052 mg0.11736 mg0.15648 mg0.1956 mg0.23472 mg0.03423 mg
Vitamin B-60.091 mg0.12194 mg0.01092 mg0.01456 mg0.0182 mg0.02184 mg0.003185 mg
Folate, DFE52 µg69.68 µg6.24 µg8.32 µg10.4 µg12.48 µg1.82 µg
Vitamin B-120 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin A, RAE38 µg50.92 µg4.56 µg6.08 µg7.6 µg9.12 µg1.33 µg
Vitamin A, IU756 IU1013.04 IU90.72 IU120.96 IU151.2 IU181.44 IU26.46 IU
Vitamin E (alpha-tocopherol)1.13 mg1.5142 mg0.1356 mg0.1808 mg0.226 mg0.2712 mg0.03955 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU0 IU0 IU0 IU0 IU
Vitamin K (phylloquinone)41.6 µg55.744 µg4.992 µg6.656 µg8.32 µg9.984 µg1.456 µg
Lipids
NutrientNutrient value per 100 gm1 cup1 spear, small (5" long or less)1 spear, medium (5-1/4" to 7" long)1 spear, large (7-1/4" to 8-1/2")1 spear, extra large (8-3/4" to 10" long)1 spear tip (2" long or less)
Fatty acids, total saturated0.04 g0.0536 g0.0048 g0.0064 g0.008 g0.0096 g0.0014 g
Fatty acids, total monounsaturated0 g0 g0 g0 g0 g0 g0 g
Fatty acids, total polyunsaturated0.05 g0.067 g0.006 g0.008 g0.01 g0.012 g0.00175 g
Cholesterol0 mg0 mg0 mg0 mg0 mg0 mg0 mg
Others
NutrientNutrient value per 100 gm1 cup1 spear, small (5" long or less)1 spear, medium (5-1/4" to 7" long)1 spear, large (7-1/4" to 8-1/2")1 spear, extra large (8-3/4" to 10" long)1 spear tip (2" long or less)
Caffeine0 mg0 mg0 mg0 mg0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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that.nai19082015-03-30 21:45 (4 years ago.)

life is be asparagus