Asparagus - Healthy Recipes And More

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Asparagus - Healthy Recipes And More
Asparagus - Healthy Recipes And More

Video: Asparagus - Healthy Recipes And More

Video: Asparagus - Healthy Recipes And More
Video: Garlic Roasted Asparagus | Healthy Recipes 2023, March


Asparagus impresses with its fine aroma and is not only something very special because of the short harvest period. Whether white, green or purple asparagus - is and remains a matter of taste. Incidentally, white and green asparagus are not different varieties; the only differences are in the cultivation method. The amino acid aspartic acid is responsible for the typical asparagus taste. Their breakdown products give the urine the typical smell after eating asparagus…


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  • more on the subject
  • Botany
  • ingredients
  • Use and preparation
  • storage


Asparagus (Asparagus officinalis) belongs to the lily family and is a perennial shrub. Once set, the plant must thrive for three years before it can be harvested for the first time. A plant can supply the delicate stalks for up to ten years. Because of the long lead time and the need to harvest by hand, asparagus tends to be expensive.

White and green asparagus are not different varieties, the only difference is in the cultivation method: While white asparagus grows under small earthen walls in the dark and stays white (pale asparagus), green asparagus thrives above ground under the influence of sunlight. The plant forms the green pigment chlorophyll from the sun. The purple-colored asparagus has only been cultivated in Austria for a few years. Like green asparagus, it grows on the surface of the earth. Austria's largest and best-known asparagus growing area is Marchfeld in Lower Austria.

Domestic asparagus is available from around mid-April to late June.

Note The saying "red cherries, dead asparagus" describes the end of the asparagus harvest.


Due to its high water content, asparagus is one of the particularly low-calorie vegetables with 18 calories per 100 g. However, it is not lacking in valuable ingredients: The high content of minerals and vitamins such as potassium, calcium, magnesium, vitamins B1, B2 and folic acid make it particularly healthy. Aspartic acid is responsible for the typical asparagus taste. The typical smell of urine after asparagus consumption is caused by intermediate products of the breakdown of this amino acid. Aspartic acid stimulates the kidneys, among other things. People with elevated uric acid levels or gout should only consume asparagus in moderation, as it has a relatively high uric acid content.



per 100 g of edible

portion, raw



per 100 g of edible

portion, raw

Energy (kcal) 18th Iron (mg) 0.7
Fat (g) 0.2 Vitamin B1 (mg) 0.11
Protein (g) 1.9 Vitamin B2 (mg) 0.11
Carbohydrates (g) 2 Niacin (mg) 1.0
Dietary fiber (g) 1.3 Vitamin B6 (mg) 0.06
Potassium (mg) 203 Vitamin C (mg) 20th
Calcium (mg) 26th Vitamin E (mg) 2.1
Magnesium (mg) 18th Folic acid (µg) 108

Use and preparation

Asparagus is an all-rounder in the kitchen. You can enjoy it raw, cooked, fried or baked. The classic preparation is probably with hollandaise sauce. But be careful: Fat sauces and high-fat preparation methods destroy the slimming product's low calorie content. Other possible uses are, for example, in salads, soups, casseroles, rice dishes or mixed vegetables.

Before processing, asparagus should be rinsed briefly under running water. Long soaking in water removes valuable ingredients. White asparagus is peeled - to do this, proceed from top to bottom and avoid the tender head. Green asparagus does not have to be peeled. With thicker bars, the lower, possibly slightly woody end can be cut away. Fresh asparagus is suitable for consumption raw. Bitter taste or woody parts indicate poor quality.

Typical asparagus pots are ideal for cooking asparagus. The asparagus bundles are cooked while standing, thereby protecting the tender head tips. Depending on the thickness of the bar, the cooking time takes eight to 15 minutes. Green asparagus cooks faster than white. Add a little salt, sugar and lemon juice to the cooking water.

Note Fresh asparagus also tastes very good raw!


You can determine the freshness of the asparagus when shopping by rubbing the sticks together: if it crunches or squeaks, it is fresh. A juicy interface and firm, closed heads are further freshness features. Asparagus should not be stored for too long as it can lose a lot of vitamins. Fresh, unpeeled asparagus should be stored in a cool, dark and moist place. It can be kept for up to three days in the vegetable drawer. It is best to put it in a damp cloth or in a plastic bag. Green asparagus should be consumed faster than white.

Note Asparagus can lose up to 50 percent of its vitamins on the first day of storage.

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