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How to choose and store fresh asparagus

Choosing fresh produce can be tricky since much of it is picked well before it reaches the supermarket shelves. Here’s a guide on how to choose, store, and enjoy fresh asparagus—plus some nutritional benefits and quick recipe ideas!

How to Choose Fresh Asparagus

  • Look for firm, bright green spears with tightly closed tips.

  • The stalks should be moist at the cut ends, not dry or woody.

  • Thinner stalks are often more tender, but thicker ones can be great for grilling.

How to Store Asparagus

To keep asparagus fresh longer:

  1. Trim about 1 inch off the ends.

  2. Stand the stalks upright in a jar with 1 inch of water, then cover loosely with a plastic or produce bag.

  3. Alternatively, use breathable storage bags, such as Vejibag, to help extend freshness.

Nutritional Benefits of Asparagus

  • Rich in fiber → supports digestion and fullness.

  • An excellent source of vitamin K, essential for bone health and blood clotting.

  • High in folate (vitamin B9) → vital for cell growth and especially important during pregnancy.

  • Contains antioxidants (like vitamin C, E, and glutathione) → may help fight inflammation and support healthy aging.

  • Low in calories → only ~20 calories per 1 cup (raw), making it a nutrient-dense option.

Quick & Easy Recipe Ideas

  1. 5-Minute Garlic Sautéed Asparagus

    • Heat olive oil in a pan, add trimmed asparagus, and sauté with garlic, salt, and pepper until just tender.

  2. Asparagus & Egg Breakfast Skillet

    • Sauté asparagus pieces, crack eggs on top, and cook until done. Sprinkle with feta or parmesan.

  3. Spring Asparagus Salad

    • Toss blanched asparagus with cherry tomatoes, lemon juice, olive oil, and fresh herbs like parsley or basil.

  4. Roasted Asparagus with Parmesan

    • Roast spears at 425°F for 10–12 minutes, then sprinkle with parmesan cheese before serving.

  5. Asparagus in Pasta

    • Add lightly sautéed asparagus tips to whole-grain pasta with olive oil, garlic, and a squeeze of lemon.

Let’s Eat More Plants!
Asparagus is not just a springtime favorite but also a nutrient-packed vegetable that can easily fit into everyday meals. Experiment with these quick recipes to enjoy it at its best!

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