Amazing Asparagus!

Lean, Green and Nutritionally Mean!!

Nothing quite captures the essence of spring like fresh asparagus! Asparagus is now one of the most popular of all vegetables, but it is also an extraordinary source of nourishment, especially for pregnant women.

Asparagus contains generous amounts of vitamin K, which assists with blood clotting and helps prevent cell damage; vitamin C which helps improve iron absorption and reduce cancer risk; and carotenoids, which are antioxidants that are converted to vitamin A, a natural antiviral.
But it’s the B-vitamin folate that’s the big star here, and the reason why asparagus is an indispensable part of a pregnant women’s diet. Folate has been shown to be essential for proper cellular division in the fetus; low levels of folate during pregnancy have been clearly linked to a multitude of birth defects. And folate is vital for a healthy cardiovascular system—it converts homocysteine to cysteine, thereby strengthening blood vessel walls and decreasing the risk of heart disease. It also helps prevent liver disease and ward off cervical cancer. And it doesn’t take much to provide these benefits—only one serving of asparagus provides 20 percent of your daily recommended intake of 800 mcg of folic acid.

Shop, Steam, Serve

When buying asparagus, choose stalks that are round, firm, and thin, with closed tips; of course, organic is always best. Occasionally you’ll find purple asparagus, it has the additional benefit of cancer-fighting anthocyanins.

When you get your asparagus home, rinse well, and trim off the woody bottom portion. If not using immediately, wrap a wet paper towel around the bottoms, seal in a plastic bag, and store in the back of the fridge—exposure to air, light, and heat destroys folate. Use within a day or two at the most.

Asparagus spears are wonderful steamed and served as a side dish. Slip them in pot pie, stir-fry them with lots of other colorful veggies, and heap them over organic brown rice. Or try this recipe to take advantage of the delicious, protective qualities of this tiny green nutritional plant.


Penne with Asparagus
and Sweet Onion
8 oz. organic penne pasta
3 Tbs. extra virgin olive oil
1 bunch asparagus, cut into 1-inch diagonal pieces
½ large sweet onion, sliced thin
¼ cup shredded farmers cheese
1 Tbs. balsamic vinegar
½ tsp. red pepper flakes (optional)

Cook pasta according to the package directions, drain, and place in large bowl. Meanwhile, heat oil in a wok or large skillet. Stir-frying asparagus and onion until just crisp, about 5 minutes. Toss pasta with asparagus - onion mix, cheese, vinegar, and red pepper flakes.