04 avril 2023
Present on the stalls from April to June, asparagus is resolutely a spring vegetable. In this season of renewal, whether they are white, purple or green, do not deprive yourself of them because they are full of multiple nutrients beneficial to your health… and your taste buds.
From April, you can enjoy asparagus without moderation. Indeed, not only are these sprouts low in calories – only 25 kcal per 100g – but they are rich in nutrients. In particular, they provide inulin, which is very effective in stimulating and regulating intestinal transit, and vitamin C, which promotes the formation of collagen and the absorption of iron. Colored asparagus also has antioxidants (flavonoids for violets and greens, carotenoids for whites) fighting once morest inflammation and cellular aging.
Asparagus is also particularly generous in vitamin B9, recommended for pregnant women because this element helps prevent spina-bifida. Note also that the vitamin B9 content of canned asparagus is similar to that of fresh asparagus following cooking. Nevertheless, in high season, prefer fresh shoots.
How to choose and prepare them?
Opt for sprouts « very straight, with a well closed bud, a slightly shiny heel and an undamaged and brittle upper », describes the Ministry of Agriculture. You will then keep them raw for a maximum of 3 days, “wrapped in newspaper or a damp cloth, in the vegetable drawer of the refrigerator”. Note that“Once cooked, they do not keep”.
When it comes to preparation, it depends on the color of the asparagus. If the green does not need to be peeled, you will need to remove the skin from the others, up to 3 centimeters below the tip. Once washed, here are the best practices for cooking them to perfection. Always with the tips facing up, cook:
– 20 minutes for the white or purple asparagus, tied in a bunch in a pot of boiling water;
– 10 minutes in the pressure cooker, once more for the white or purple asparagus;
– 5 minutes for all types of cooking for green asparagus. Once cooked, immerse them in a bath of ice water to preserve their color.
Very tender, you can eat them plain, “warm or hot with vinaigrette or hollandaise sauce, mousseline sauce or simple mayonnaise”, recommends the Ministry of Agriculture. Dip it into boiled eggs, it’s delicious. As for the white asparagus, it is also appreciated in velouté or cream, with a soft-boiled or perfect egg this time.
To note : If your urine smells like asparagus following eating it, it’s due to the elimination of methyl-mercaptan, a sulfur product produced when a specific digestive enzyme breaks down asparagus.
-
Source : mangerbouger.fr – Public Health France – Ministry of Agriculture – Bonduelle Foundation
-
Written by : Dominique Salomon – Edited by: Vincent Roche
