Hero Image

Fresh Picks of the Month


Asparagus is a tasty addition to hot and cold meals alike and is an excellent source of disease-fighting vitamins.

Nutrition Benefits

  • Asparagus is an excellent source of folic acid, vitamin c, carotenoids, Thiamin, Vitamin B6, and potassium
  • Asparagus is the highest tested food containing Glutathione, one of the body’s most potent cancer fighters
  • Asparagus is low in calories and sodium


Serving Tips

  • Place them in a covered saucepan and boil until tender
  • Strain through a sieve or food mill, forcing some of the pulp through, or process in a food processor or blender. Use as puree or mix with cooking water for soups, stews, creamed dishes, or sauces
  • For easy, fun, grilling, skew several spears with bamboo skewers to make a unique “raft”


Handling and Storage

  • Keep fresh asparagus moist until use
  • Keep frozen asparagus in the freezer until use
  • Do not defrost before cooking/Cook immediately if asparagus defrosts
  • Do not refreeze
  • Keep canned asparagus in a cool, dry place
  • Cook asparagus within eight months



  • Boil:  Place whole trimmed asparagus in a large skillet with 1 ¼ to 1 ½ inches of water. Boil and start timing; reduce heat and briskly simmer, uncovered.
  • Steam:  Place asparagus on a steamer rack in a large saucepot over rapidly boiling water, cover saucepot
  • Microwave:  Arrange asparagus in a glass baking dish with tips overlapping in the center. Cover dish with plastic wrap, turning back one corner to vent steam. Microwave on high, let stand for 3 to 5 minutes
  • Stir-fry:  Cut asparagus spears into ¼ inch diagonal slices, keeping tips whole. In a large skillet heat 1 to 2 tablespoons vegetable oil, add asparagus and stir-fry


Try These Recipe Ideas

Asparagus in a Blanket

Low-fat Mayonnaise or low-fat cream cheese
Whole wheat tortilla
Thin slice of ham
2 cooked asparagus spears
Your favorite low-fat grated cheese

1. Spread mayonnaise or cream cheese over tortilla
2. Place meat over mayonnaise or cream cheese
3. Add asparagus spears and top with cheese

Sesame Asparagus Salad

2 lbs asparagus cut into ½-1” pieces
4 teaspoons low-sodium soy sauce
2 teaspoon honey
2 teaspoons sesame oil
2 tablespoons toasted sesame seeds

1. Boil asparagus in salted water until tender
2. Rinse immediately in cold water; pat dry
3. Mix ingredients; chill 30 minutes