May 31, 2001

Prairie Fare: The Great Asparagus Hunt

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

When I was young, springtime meant asparagus-hunting season. I’m not sure I even liked asparagus at that point, but finding the tender young shoots was like discovering a hidden treasure. There was one stretch of ditch where a bountiful supply of these stealthy green spears grew hidden among the weeds and grass.

One evening we only found tiny green stumps. Someone had discovered our asparagus treasure trove. We decided to keep a watchful eye on "our" asparagus patch, because we could see some tiny spikes that would be ready for picking within a couple days. We checked the next day, and they were still too small. By the next morning at 7 a.m. the asparagus was gone. Our fellow asparagus hunter was a persistent early riser. We never learned who our competitor was, although we had some hunches. The pursuit of asparagus went on for years. I think we eventually bought cans of asparagus.

Asparagus, like onions and garlic, is a member of the lily family. You don’t have to hunt very far to find it in the grocery store. It’s available fresh, frozen and canned depending on where you live. If you decide to grow your own, patience is a must. It takes at least three seasons before you can harvest it and doesn’t reach its prime until at least six years from planting.

Asparagus is a nutritional "all-star." It’s low in calories with virtually no fat and very little sodium. Asparagus is a good source of vitamin C and folacin, a B vitamin that has been shown to help prevent neural tube birth defects like spina bifida and anencephaly, which can lead to paralysis or death. Birth defects often occur before a woman knows she’s pregnant, and 50 percent of all pregnancies are unplanned. In addition to a healthful diet, it’s a good idea for all women of childbearing age to take a multivitamin supplement containing at least 400 micrograms of folic acid, the synthetic form of folacin, daily.

An eight-spear (5.5 oz) helping of asparagus provides about 60 percent of the daily recommendation for folacin with only 20 calories. Folacin helps in the formation of DNA and in the production of blood cells. Folic acid also may reduce risk of heart disease. Some new research shows some links between low folic acid intake and development of Alzheimer’s Disease.

Asparagus is an excellent source of the cancer-fighting chemical, glutathione. In fact, asparagus contained more glutathione than any other food tested according to research conducted at Johns Hopkins University. This sulfur-containing antioxidant can help prevent damage to DNA and cells.

When selecting fresh asparagus, look for firm, straight stalks with compact tips. If the tips are open, it’s a sign the asparagus is past its prime. Asparagus should be dark green, not yellow-green. Refrigerate fresh asparagus upright with root end in water or wrap the ends in a wet paper towel and place in plastic bag.

Asparagus is tasty as a steamed vegetable, in stir fry, casseroles, soups and salads. Remember, though, if you add lots of high-fat sauces, you’re negating some of its health benefits. Here’s a novel recipe from Asparagus U.S.A. headquartered in Michigan. Serve this tasty dip with baked tortilla chips for a flavorful appetizer that’s good for you, too. A serving (1/8 of the recipe) contains about 15 calories and provides 20 percent of the daily recommendation for vitamin C. Your family will hunt for seconds.

Asparagus Guacamole

Ingredients:
1 10 1/2 ounce package frozen asparagus 
(or 10 1/2 ounces fresh or 1 1/2 cup cut-up asparagus)
1/4 teaspoon garlic powder
2 teaspoons lemon or lime juice
2 tablespoon canned green chilies, drained and chopped
1 tablespoon onion, finely chopped
1/2 medium tomato, chopped
1/8 teaspoon salt
1/4 teaspoon cumin
1/8 teaspoon white pepper

Procedure:
Cook frozen asparagus according to package directions. (To clean and cook fresh asparagus, wash in very warm water, agitating for 3 minutes to relax the heads to loosen soil. Rinse in cold water. Cut into pieces or cook whole. Cook until tender, for about 4 to 7 minutes depending on the size of the pieces.) Drain well and place in blender. Add remaining ingredients and blend until smooth. Refrigerate until serving time. Stir dip periodically during serving time to maintain the consistency.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu