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Asparagus is a bright green stalk-like vegetable with buds at its end. They are related to onions, leeks and garlic. Asparagus is dense with nutrition and pairs well with other spring vegetables like garlic, potatoes and peas. Asparagus is in season from September to March.

Health Benefits

Asparagus is a great source of vitamins A and C, fibre and chromium, a mineral that enhances blood sugar regulation. Asparagus can also help break down carcinogens and other harmful compounds like free radicals. 100g of asparagus contains the following:

  • Vitamin A – 15% of DV
  • Vitamin C – 9% of DV
  • Iron – 11% of DV
  • Calcium – 2% of DV
  • Vitamin B-6 – 5% of DV
  • Magnesium – 3% of DV
  • Potassium – 5% of DV

Selecting tips

  • Look for bright green asparagus with buds that are tinged violet
  • Make sure the stems are firm
  • Avoid stalks that appear woody
  • It should squeeze when a bunch is squeezed