History
A member of the lily family (like onions, leeks, garlic) it is a food that has been long treasured by Greeks, Romans, and Kings. The name comes from
the Greek word asparagos which meants “sprout.”
Purple asparagus was originally developed in Italy by farmers in the Albenga region. White and green asparagus are native to most of Europe, northern Africa and western Asia.
Nutrition:
Asparagus are very healthy food and “… a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.” (2) From experience I know asparagus effects urine, “it contains high levels of the amino acid asparagine, making it a natural diuretic. In other words, eating more of the spears can help flush excess fluid and salt from your body, which may help prevent urinary tract infections.” (3) It can assist with weight maintenance as it is low caloric, high fiber, and consists mainly of water.
Nutritional counts (4)
6 green spear (5″-7″ long) = 30c, 3k, 1.5p, 1.5f + 0 sugar + 75mg sodium
6 white spear (5″-7″ long) = 30c, 4k, 1p, 2f and 2 sugar + 15mg sodium
5 purple spear (5″-7″ long) =27c, 5k, 3p, 3f and 3 sugar + 3mg sodium
Diet
[x] Flexitarian + Omnivore
[x] Vegetarian
[x] Pescatarian
[x] Vegan + Raw
[x] Gluten Free
[x] Weight Maint
[O] Keto Diet
[x] Mediterranean Diet
[x] Lectin Avoidance: low in lectins
[O] Oxalate Avoidance: moderate, limit consumption
[O] Purine Avoidance: high in purines
Freshness:
First look at the tips for they will go bad the fastest. Then look for a lively color, firm straight stalks, the heads should be closed. When bent they should snap. For the white versions press the bottom a bit and if you see liquid it is fresh. I prefer the plump and not skinny ones but it is a matter of preference, thinner are sweeter, thicker have more flavor.
Prep:
White needs to always be peeled with a veggie peeler from below the tip down (but do not attempt to peel the tip), then cut off ~1/2″ from the bottom.
Green is just washed, bottom pithy parts removed via knife or snapped at their natural breaking or bending point. Discard the lower parts (actually save them in the fridge for making an asparagus soup), as they are more fibrous and woody. If the asparagus is really thick it might need to be peeled.
Best Cooked:
From my mind I prefer them steamed or blanched as the flavor can come through, but will quickly saute them for omelets or egg dishes. Nothing is worse than mushy asparagus so be gentle and pay attention to cooking times. For a dish featuring all three colors you will have to cook them separately.
Cook Styles: Steamed, braised, roasted, grilled, and sauted. Can be eaten raw or just blanched. Green and purple can be blanched and shaved into salads.
Use not Dispose:
The end pieces can be used to make soups. I have a white Spargelsuppe (Asparagus Soup) recipe that uses the end stalks and peels for the base of the broth. Because these are the bitter and pithy pieces you only use them for making the broth, once the water had taken all the nutrition from the veggies, drain and the well cooked remnants go into compost. But you can use all the colors to make a soup.
Risks:
“Anyone who is taking blood-thinners such as Coumadin, or warfarin, should not suddenly increase or decrease their consumption of foods containing vitamin K.” (4)
Storage:
Keep the bundle together with the elastics, cut off ~1/2″ from bottom, stand up in a cup filled with some water, and cover loosely with a plastic bag. Keeps in the fridge ~5 days.
Variations:
White asparagus is asparagus that has been grown without light. It has less nutritional value than green or purple, is milder, and not often available in the stores. It can be just a bit bitter and fibrous, so must be peeled. In the US it is often found canned or in jars, but skip those and go for fresh. As this is more labor intensive to grow, it costs a bit more. (I have found that US white asparagus does not taste the same as German white asparagus in that I think the soil plays a heavy part if how the food tastes.)
Green asparagus has been grown in sunlight and is most common in the US. It has the strongest, almost grassy flavor. It is also the most nutritious.
Purple asparagu, called Viola, almost tastes fruity as it has the most sugars and lower fiber content. Great raw as it has ~20% more sugars. When cooked this version tends to turn green.
Pink Blush Asparagus: I have not seen this in person, but have seen pictures. It is a variation of the white.
