Asparagus
Asparagus is a nutrient-dense vegetable that is low in calories and rich in vitamins and minerals. It is a versatile ingredient that fits well within the DASH diet framework, promoting a balanced intake of essential nutrients.
Nutritional Information
Calories 20 per One cup of raw asparagus (approximately 134g)
Sodium 2mg per One cup of raw asparagus (approximately 134g)
Potassium 202mg per One cup of raw asparagus (approximately 134g)
Fiber 2.1g per One cup of raw asparagus (approximately 134g)
Introduction
Asparagus is a nutrient-dense vegetable that is low in calories and rich in vitamins and minerals. It is a versatile ingredient that fits well within the DASH diet framework, promoting a balanced intake of essential nutrients.
Health Benefits
- Contains potassium
- Naturally low in sodium
- Rich in fiber
- Provides essential vitamins A, C, E, and K
- Includes antioxidants
Preparation & Cooking
Asparagus can be enjoyed raw, steamed, roasted, or grilled. Trim the tough ends before cooking, and consider blanching for a vibrant color and tender texture.
Storage
Store asparagus in the refrigerator, ideally wrapped in a damp paper towel and placed in a plastic bag. It is best consumed within a few days for optimal freshness.
Cooking Tips
- Look for firm, straight stalks with tightly closed tips.
- Avoid any that appear wilted or have a slimy texture.
- Use within a few days for best quality.
- Asparagus pairs well with lemon, garlic, and various herbs.
- Consider blanching before freezing to preserve color and texture.