Asparagus the staff of life?
Asparagus a nutrient dense food deriving its name from the Greek language meaning sprout or shoot is a perennial member of the lily family together with such other kitchen staples as onions, leeks and garlic. Originating in the eastern Mediterranean it has been cultivated for more than 2000 years. Whether green or white (white is grown under mulch so that the sunlight does not impact on the colour), this delectable vegetable is now widely cultivated and is usually available all year around.
The theory that the ancient Greeks and Romans thought that asparagus possessed medicinal qualities, curing a wide variety of ailments from toothaches to rheumatism has long been proven to be incorrect, however asparagus does have significant health benefits. Containing only about 20 calories per 100g, this quantity (approx 5-6 medium spears) contains half your recommended daily requirements for folates and one third of your recommended daily requirements of Vitamin C. The quantity of Vitamin C will quickly reduce by half if the asparagus is not consumed within a few days of picking. Folates or perhaps more commonly referred to as folic acid is the member of the Vitamin B group that is converted into enzymes that our body requires to make DNA and red blood cells. Clinical trials have demonstrated a significant link between folic acid intake and the prevention of neural tube defects that can cause paralysis and death in babies. Asparagus is also one of the richest sources of Rutin - a strengthener of capillary walls. Asparagus also contains good quantities of Vitamin A, fiber and purines although purine consumption can result in an attack of gout, so you are advised to avoid this vegetable if you are prone to this condition. It is very low in sodium, a good source of Potassium and a significant source of Vitamin B6 and Thiamine as well as containing Glutathione, which is one of the strongest anti-carcinogens and antioxidants found in the body, protects cells from damage thereby preventing damage to DNA. .
To ensure freshness when buying asparagus choose crisp spears with tightly closed buds. The thickness is less important than the compact condition of the tip. If you are storing the asparagus, cut a small slice off of the bottom and stand in a container of water, changing water daily and avoid for storing for more than a few days. Asparagus should be kept cool and moist at all times to maintain its condition.
To prepare asparagus for cooking, the tougher ends of the spears must be broken off or peeled. To break the ends off, simply grasp the base end with both hands and bend. The asparagus will snap at the place where the stalk has toughened.
To cook asparagus, just drop into a small amount of boiling water in a saucepan or steamer and cook for 5 – 10 minutes until tender, or for an even healthier option, place spears in a steaming basket over simmering water and cook, covered for 5 - 6 minutes. Asparagus can also be stir-fried quickly and easily. Just heat a small amount of hot oil, or vegetable stock and add the chopped spears, stirring constantly until tender (3 - 5 minutes) or you can even cook them in a microwave oven. Place fresh asparagus in a baking dish with tips in center. Add a little water then cover and cook at full pour for 6-8 minutes for spears and only 5-7 minutes for pieces. All cooking time depends on the thickness of the spears with the so-called pencil asparagus cooking very quickly indeed.