Asparagus is believed to have been first grown in Greece 2500 years ago. The Greeks considered this vegetable useful in the treatment of bee stings and headaches, so it was known to be active in cleansing and healing the body.
Although not as popular in a Brazilian's refrigerator, asparagus is wonderfully versatile in the kitchen and has a light, pleasant taste. This vegetable is known mainly for its low calorie content and its high fiber consistency, which make it attractive to weight loss diets.
Good reasons to eat asparagus more often
Colorful vegetables, such as asparagus, are great for our health. Here are some benefits of this food listed by nutrition student Giovana Betiati:
1. Treatment of diseases
Asparagus is rich in asparagine, a protein produced by the body's healthy cells that can characterize foods as natural diuretics. Therefore, asparagus can treat swelling, inflammatory diseases such as arthritis, and water retention during the premenstrual period.
2. Ally during the diet
A 100 gram serving of asparagus has only 20 calories, making it an important ally in the diet. There are a number of recipes with this vegetable to increase your diet, both for daily life and for special occasions.
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3. Rich in nutrients
Asparagus is rich in nutrients such as calcium, iron and vitamin A, C and K. It also acts as a source of antioxidants, responsible for combating premature aging, cancer and degenerative diseases. The presence of vitamin A in its composition contributes to better vision and vitamin C to immunity.
4. Protection of the digestive tract
Because it is abundant in fiber and has vitamin A, asparagus has a great relationship with healthy growth and protection of the digestive tract. In addition, it has a carbohydrate called inulin, known to aid in the digestion and increase of lactobacilli in the body.
Who would say that such a small food would have so many benefits, wouldn't it? Including asparagus in meals is a sure bet for a pleasant eating routine!
How to choose asparagus
Consuming any vegetable requires knowing how to choose the best ones, whether at the market or at the fair. Knowing this, if you are looking for asparagus, it is important to consider a few things, such as color, texture and odor when buying them.
The first step is to check if the color of the vegetable is bright and very strong: faded asparagus indicates that it is spoiling. Then evaluate the texture, which should be uniform and firm, and also the size of the stems, which the thinner, the softer.
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Next, it is relevant to note whether the asparagus tips are closed and very dark, with their dry, firm leaves strongly attached to the stalks. Finally, try to find out if there is any bad odor in the vegetable, which should be light and pleasant on the asparagus that can be eaten.
10 Asparagus Recipes For You To Try Now
How about preparing asparagus for today's meal? Thinking about inspiring your kitchen, we have separated 10 special recipes for you to try and fall in love with this vegetable.
1. Asparagus with starry eggs: This recipe is so simple you won't even believe it. With only four ingredients, the dish consists of frying an egg with the egg yolk and serve with grilled asparagus in olive oil in a hot pan. The special detail of the meal is watering the asparagus in the fried egg yolk. It gets too much!
2. Asparagus in Butter: This recipe allows you to use both fresh and frozen asparagus, with a slight difference in cooking time. The point of the vegetables should be soft, firm and slightly crispy. The seasoning is made with garlic and black pepper added with butter in the pan. This asparagus option can be presented as a starter, side dish or main course if served with protein.
3. Rice with asparagus and mushrooms: This is a unique, super healthy and vegetarian option. Its preparation is complicated, not suitable for beginners in the kitchen. The secret of the recipe is to cook the rice with wine and water and, when done, to fry it quickly with the asparagus and mushrooms, which should be sauteed in olive oil.
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4. Fresh Asparagus Risotto: This is a light and tasty vegan risotto to serve as a main course for a dinner with friends or for a family meal.Its preparation begins with cooking asparagus stalks followed by arboreal rice, which should be cooked with vegetable broth or boiling water added in stages. When the risotto is almost done, fry the asparagus ends that will serve as decoration for the recipe. Serve as you prefer.
5. Bacon Asparagus Risotto: A great way to include asparagus in your diet is to start with a bacon risotto, a food that will help harmonize the flavors. This recipe takes 10 asparagus and is an option to serve as a side dish for meats such as filet mignon, fish and chicken.
6. Penne with Asparagus: Noodles are usually unanimous among the palates and accompanied by asparagus could not be different. The preparation of penne with asparagus is easy and takes only four ingredients, plus seasonings that vary according to the taste of the cook. In order to maintain creaminess, it is advisable to add a ladle of pasta cooking water when it is added to the asparagus in the pan.
7. Fettuccine with Chicken and Asparagus: Recipe with childhood taste, fettuccine with chicken and asparagus is ideal for a family Sunday lunch. Its preparation is a little laborious because it involves several processes, such as shredding the chicken from the start, but the final taste makes it all worth it.
8. Salmon with Asparagus Cream: Recipe for the seasoned cook, salmon with asparagus cream is a light dish that goes with many occasions. Fish can be served undercooked or undercooked, according to your preferences, and the cream can be presented as an accompaniment to other protein options.
9. Fresh Asparagus Soup: who doesn't love a soup in winter? This recipe is tasty and a great choice for a special broth night. The highlight of this soup is the asparagus cooked in the broth of potatoes and golden onions in butter. Serve with a slice of brioche bread and enjoy!
10. Asparagus and gorgonzola cream: packed with striking flavors, the asparagus cream with gorgonzola is ideal for a lighter meal or meal for your day. It only stains two pans and is full of charm if served on individual platters.
Whether fresh, frozen or pickled, it is always possible to innovate with asparagus at meal time. Choose your favorite and set off kitchen!
Consumption Alerts
Asparagus, if consumed in excess, can cause some unwanted effects on the body, such as allergic reactions. Therefore, although it is commonly considered as an ally of health, some warnings about consumption are also relevant: due to its diuretic characteristics, which are generally presented as positive points, asparagus may leave your mouth. dries after ingestion and generates a constant feeling of thirst.
This trace of the vegetable can also cause unwanted weight loss, so if you are not on a diet, moderate use of asparagus in the diet is recommended. Its large amount of fiber can negatively alter the functioning of your digestive system. . Possible symptoms are constipation, bad stool smell and high levels of flatulence.
In addition, their intake is not indicated for diuretic and antihypertensive drug users, as negative effects of these combinations have been found.
Knowing the strengths and weaknesses of such a versatile food, it is up to you to identify how to include asparagus in your daily life. Consuming it in adequate amounts, it will surely be a differential in your diet.
How to Cook Asparagus in a Pan (April 2024)
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