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Asparagus: Know its benefits and learn how to prepare

Asparagus is believed to have been first cultivated in Greece 2500 years ago. The Greeks considered this vegetable useful in the treatment of bee stings and headaches, so it became known to be active in cleaning and healing the body.

Despite not being so popular in the Brazilian fridge, asparagus is wonderfully versatile in the kitchen and has a light and pleasant flavor. This vegetable is mainly known for its low calorie content and high fiber consistency, which make it attractive for weight loss diets.

Good reasons to eat asparagus more often

Colorful vegetables like asparagus are great for our health. Here are some benefits of this food listed by nutrition student Giovana Betiati:

1. Treatment of diseases

Asparagus is rich in asparagine, a protein produced by the body’s healthy cells capable of characterizing foods as natural diuretics. Therefore, asparagus can treat bloating, inflammatory conditions such as arthritis, and water retention during the premenstrual period.

2. Ally during the diet

A serving of 100 grams of asparagus has only 20 calories, which makes this food an important ally in the diet. There are a number of recipes with this vegetable to increase your diet, both for everyday life and for special occasions.

3. Rich in nutrients

Asparagus is rich in nutrients such as calcium, iron and vitamin A, C and K. It also acts as a source of antioxidants, responsible for fighting premature aging, cancer and degenerative diseases. The presence of vitamin A in its composition contributes to better vision and vitamin C, for immunity.

4. Protection of the digestive tract

As it is rich in fiber and contains vitamin A, asparagus has a strong relationship with healthy growth and the protection of the digestive tract. In addition, it has a carbohydrate called inulin, known to aid in digestion and increase lactobacilli in the body.

Who would have thought that such a small food would have so many benefits, right? Including asparagus in meals is a sure bet for a pleasant eating routine!

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how to choose asparagus

The consumption of any vegetable requires knowing how to choose those in the best conditions, whether at the market or at the fair. Knowing this, if you are looking for asparagus, it is important to consider a few things, such as color, texture and odor when buying them.

The first step is to check if the color of the vegetable is bright and strong: faded asparagus indicates that they are spoiling. Then, evaluate the texture, which should be uniform and firm, and also the size of the stalks, which the thinner, the softer.

Next, it is important to observe if the asparagus tips are closed and very dark, with their dry leaves, firm and strongly attached to the stalks. Finally, try to feel if there is any bad odor in the vegetable, which should be light and pleasant in the asparagus in conditions to be consumed.

10 Asparagus Recipes to Try Now

How about preparing asparagus for today’s meal? Thinking about inspiring your kitchen, we’ve separated 10 special recipes for you to try and fall in love with this vegetable.

1. Asparagus with fried eggs: this recipe is so simple you won’t believe it. With just four ingredients, the dish consists of frying an egg with the yolk very soft and serving it with asparagus grilled in olive oil in a very hot skillet. The special detail of the meal is to dip the asparagus in the yolk of the fried egg. It’s too much!

2. Asparagus in Butter: This recipe allows you to use either fresh or frozen asparagus, with a slight difference in cooking time. The vegetables should be soft, firm and slightly crunchy. The seasoning is made with garlic and black pepper added together with the butter in the skillet. This asparagus option can be presented as a starter, side dish or main course if served with protein.

3. Rice with asparagus and mushrooms: this is a single-dish option, super healthy and vegetarian. Its preparation is complicated, not suitable for beginners in the kitchen. The secret of the recipe is to cook the rice with wine and water and, when ready, quickly fry it together with the asparagus and mushrooms, which must be sautéed in olive oil.

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4. Fresh asparagus risotto: this is a vegan, light and tasty risotto to be served as a main course for a dinner with friends or for a family meal. Its preparation begins with the cooking of asparagus stalks followed by arboreal rice, which must be cooked with vegetable broth or boiling water added in stages. When the risotto is almost done, fry the asparagus tips that will serve as a decoration for the recipe. Serve as you like.

5. Asparagus risotto with bacon: a great way to include asparagus in your diet is starting with a bacon risotto, food that will help to harmonize the flavors. This recipe takes 10 asparagus and is an option to serve as a side dish for meats such as filet mignon, fish and chicken.

6. Penne with asparagus: pasta is usually unanimous among palates and accompanied by asparagus could not be different. The preparation of penne with asparagus is easy and takes only four ingredients, in addition to seasonings that vary according to the taste of the cook. To maintain the creaminess, the recommendation is to add a ladle of the pasta cooking water when adding it to the asparagus in the frying pan.

7. Fettuccine with chicken and asparagus: recipe with a childhood taste, fettuccine with chicken and asparagus is ideal for a Sunday lunch with the family. Its preparation is a little laborious as it involves several processes, such as shredding the chicken from the beginning, but the final flavor makes it all worth it.

8. Salmon with Asparagus Cream: A recipe for cooking experts, Salmon with Asparagus Cream is a light dish that suits many occasions. The fish can be served rare or well-done, according to your preferences, and the cream can be served as an accompaniment to other protein options.

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9. Fresh asparagus soup: who doesn’t love a soup in winter? This recipe is tasty and a great choice for a special broth night. The highlight of this soup is the asparagus cooked in the broth of potatoes and onions browned in butter. Serve with a slice of brioche bread and enjoy!

10. Asparagus and gorgonzola cream: filled with striking flavors, the asparagus cream with gorgonzola is ideal for a starter or lighter meal for your day. Its preparation only uses two pans and is full of charm if served on individual platters.

It doesn’t matter if they are fresh, frozen or canned, the truth is that it is always possible to innovate with asparagus at mealtime. Choose your favorite and set off in the kitchen!

Consumption alerts

Asparagus, if consumed in excess, can cause some unwanted effects in the body, such as allergic reactions. Therefore, although it is commonly considered an ally of health, some warnings about consumption are also relevant: due to its diuretic characteristics, which are generally presented as positive points, asparagus can leave you speechless. dry after ingestion and generate a feeling of constant thirst.

This vegetable trait can also cause unwanted weight loss, that is, if you are not on a diet, moderate use of asparagus in food is recommended. . Possible symptoms are constipation, foul-smelling stools, and high levels of flatulence.

In addition, its intake is not indicated for users of diuretic and antihypertensive drugs, since negative effects of these combinations have been observed.

Knowing the positives and negatives of such a versatile food, it is up to you to identify how to include asparagus in your daily life. Consuming it in adequate amounts, it will definitely make a difference in your diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

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