As you visit your local Farmers Markets this spring, you’re likely to come across fresh asparagus. Asparagus is a nutritional powerhouse for important vitamins and minerals and 
is naturally low in calories.
Asparagus is a source of Vitamin A and Vitamin C, antioxidants which may help reduce your risk of heart disease, certain cancers, and other health conditions. Vitamin C helps the body absorb iron, so asparagus makes an excellent side dish to your chicken breast, hamburger, or other iron containing foods.
Potassium and fiber are also found in asparagus. Potassium helps to counteract sodium to keep your blood pressure in check while fiber can help lower your cholesterol. Fiber is great for keeping you full longer and may help lower your risk for developing diabetes and heart disease.
Fill up on fruits, veggies and whole grains to get plenty of fiber each day. How much fiber do we need? Most adult American’s need at least 25 grams fiber/day. Sadly, most of us aren’t getting even half of the recommended amount.
Look for crisp, round spears when choosing asparagus. Aim for spears that are relatively the same thickness to make cooking easier. Store in the refrigerator and use within 2-3 days.
Steam, sauté or blanch your asparagus for a quick and healthful side dish. Top with lemon juice or shredded low-fat cheese.
Tired of asparagus as a side dish? Puree and substitute for avocado when making guacamole for a guilt-free option with fewer calories and no fat. Try the recipe below – I promise you won’t even miss the avocado!
Mock-A-Mole
Ingredients:
- 8 oz fresh asparagus spears, trimmed and chopped
- ½ cup fresh salsa
- 1 Tbsp fresh cilantro leaves
- 1 tsp minced garlic cloves
- 1 tsp lime juice
- ¼ tsp salt
Directions:
- In a large pan, combine the asparagus with ½ cup of water and bring to a boil. Reduce heat and simmer until asparagus is tender, but crisp.
- Drain and run under cold water to cool and stop cooking process; pat dry.
- In a food processor, pulse the asparagus, salsa, cilantro, garlic, lime juice, and salt. Pulse until desired consistency. Transfer to serving bowl and refrigerate until chilled.
Makes 1 ¼ cups.
Nutritional Information (per ¼ cup serving): 6 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 94 mg sodium, 1 g carbohydrate, 0 g fiber, 0 g protein.
