Asparagus recipes – dish ideas with Fitatu®
Do you love asparagus? Discover delicious recipes that fully utilise the nutritional potential of asparagus in our latest article.
Asparagus season is in full swing. This low-calorie vegetable is eagerly anticipated by many. Originating from the Mediterranean coast and Western Asia, asparagus is now cultivated worldwide.
Nutritional Value of Asparagus
Asparagus is a low-calorie option, providing just 21 kcal per 100g, making it an excellent choice for those on a reduction diet. Composed primarily of water, it also offers 3.7g of carbohydrates, 1.9g of protein, and 0.2g of fat per 100g. As a source of dietary fibre, asparagus has a beneficial effect on metabolism and a sense of fullness after eating. It is rich in vitamins and minerals, including folates and antioxidants like vitamin E and beta-carotene, and is a good source of potassium, making it ideal for those at risk of heart disease.
How to prepare asparagus
Green asparagus
There’s no need to peel the outer fibres of green asparagus as they are edible and easy to consume. However, the woody ends should be removed before further preparation. The easiest way to do this is by snapping off the end, which will break where the fibrous part begins. Asparagus can be boiled, fried, or roasted. Boiling time ranges from 4 to 10 minutes, depending on the thickness. Overboiling can cause asparagus to lose its crunch and nutritional value due to the loss of vitamins and minerals. It can also be grilled or roasted without prior boiling.
White asparagus
White asparagus must be peeled before cooking as the outer fibres are tough and not pleasant to eat. It is best to peel from the tip downwards, then cut off the woody ends. White asparagus usually cooks in about 7 minutes; thicker asparagus may need longer. To prevent bitterness, add a spoonful of erythritol while boiling. Alternatively, you can blanch the spears in boiling water for 2-3 minutes before frying them in hot oil for a few minutes. This method increases the calorie content slightly. White asparagus can also be baked without prior boiling. Just place them in an ovenproof dish or on a baking sheet, lightly coat with olive oil, season with your favourite spices, and bake at 180 degrees Celsius for about 15-17 minutes.
Asparagus recipes taking centre stage – dishes from Fitatu® App
If you’re looking for dishes where asparagus shines, Fitatu® is here to help. Try our recipes and share your thoughts on the dishes in the app.
Pasta with white asparagus, turkey, and dill
Who says recipes with white asparagus have to be dull? Be sure to try this vibrant pasta dish featuring white asparagus.
Bowl of shrimps, poached egg, asparagus and cocktail tomatoes
Looking for a lunch idea for work? This high-protein bowl with shrimps and asparagus is perfect, also making a great post-workout meal.
Chicken breasts on green asparagus puree
This dish is not only delicious but also quick to prepare. Instead of traditional potato purée, we present a creamy asparagus purée, ideal for those on a low glycemic index diet.
Baked low-GI salmon with asparagus and cherry tomatoes
Baking asparagus is healthier than frying it with added fats. This cooking method reduces the fat use, thus lowering the calorie count of the dish. Asparagus also tastes great baked, especially alongside salmon, so definitely give this recipe a try.
Omelette with ham, cheddar cheese and asparagus
Asparagus for breakfast? This dish is perfect for fans of protein and fat-rich breakfasts, as well as those on a ketogenic diet.
Asparagus, strawberry and feta salad
Asparagus makes a great addition to salads. We suggest this light dish with feta and strawberries, ideal for those on a calorie-restricted diet.
Asparagus with spaghetti and prawns
For seafood lovers, we recommend this pasta with prawns. This dish is perfect for a quick lunch or a spring dinner.
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References:
- Tabele składu i wartości odżywczej żywności, Hanna Kunachowicz i in., PZWL, 2020