I know what you’re thinking – “Isn’t asparagus that vegetable that makes people’s pee smell?” – and yes, it does affect a certain percentage of the population that way, but asparagus is so much more than that. Hailing from Eurasia, asparagus was brought to America in the 1600s and 1700s from France. However, it wasn’t cultivated commercially until the 1860s. Because the cultivation of asparagus was more complicated and labor-intensive than other vegetables, it was considered a delicacy, and typically only grown and eaten by the rich. As the Industrial Revolution began and agricultural advancements were made, asparagus began to make its way onto the plates of people from all backgrounds. As dietary habits shifted to an appreciation for healthy eating, asparagus became a dinnertime staple, largely due to the versatility and nutrient density of the stalks. Though asparagus is no longer limited to the aristocracy, including it in your cooking will elevate your meals and make you feel like royalty, inside and out!

Yes, asparagus is nutritious – but just how healthy is it? Asparagus is low in calories, ringing in at just 20-25 calories per 100 grams. It also contains high amounts of protein and fiber, around 2-3 grams each per 100-gram serving. Not only that, asparagus is packed with vitamins and minerals, providing you with large amounts of Vitamins K, C, and A, as well as folate, potassium, and iron. These nutrients are excellent for promoting bone health, DNA synthesis and cell growth, immune and vision support, collagen health, and regulating blood pressure. They are also known for their high antioxidant content, which may help reduce inflammation and lower the risk of chronic diseases.

All in all, there’s no reason to say no to asparagus. Pick up a bunch at the Chico Certified Farmer’s Market, and try one of our recipes below!

 

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Bacon Wrapped Asparagus

Ingredients:

• 1 bunch of fresh asparagus spears (about 1 pound)
• 8-10 slices of bacon
• Olive oil (optional)
• Salt and pepper to taste
• Optional: grated Parmesan cheese, balsamic glaze for serving

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil or parchment paper for easy cleanup.
2. Wash the asparagus spears and trim off the tough ends. If the spears are thick, you can peel the lower portion for a more tender texture.
3. Divide the asparagus spears into bundles of 3-4 spears each, depending on the size of your bacon slices.
4. Take a slice of bacon and wrap it tightly around each bundle of asparagus, starting from the bottom and spiraling upwards. You can secure the bacon with toothpicks if needed.
5. Place the bacon-wrapped asparagus bundles on the prepared baking sheet. If desired, drizzle lightly with olive oil and sprinkle with salt and pepper to taste.
6. Bake in the preheated oven for 20-25 minutes, or until the bacon is crispy and the asparagus is tender. If the bacon isn’t crispy enough, you can broil the asparagus for an additional 1-2 minutes.
7. Once cooked, remove the bacon-wrapped asparagus from the oven and let them cool slightly before serving.
8. Optional: Serve the bacon-wrapped asparagus with a sprinkle of grated Parmesan cheese and a drizzle of balsamic glaze for added flavor.
9. Enjoy your delicious bacon-wrapped asparagus as a side dish or appetizer!

 

Grilled Asparagus

 

Ingredients:

• 1 bunch of fresh asparagus spears (about 1 pound)
• 2 tablespoons olive oil
• 2 cloves garlic, minced (optional)
• Salt and pepper to taste
• Lemon wedges for serving (optional)

Instructions:

1. Preheat your grill to medium-high heat (about 400°F or 200°C). If using a charcoal grill, wait until the coals are hot and glowing.
2. Wash the asparagus spears and trim off the tough ends.
3. In a small bowl, mix together the olive oil and minced garlic, if using. This step is optional but adds extra flavor to the grilled asparagus.
4. Place the asparagus spears in a shallow dish or on a baking sheet. Drizzle the olive oil mixture over the asparagus, then toss to coat evenly. Alternatively, you can brush the olive oil mixture onto the asparagus using a pastry brush.
5. Season the asparagus with salt and pepper to taste, ensuring that each spear is evenly seasoned.
6. Once the grill is hot, place the asparagus spears directly onto the grill grates in a single layer. Be sure to place them perpendicular to the grates to prevent them from falling through.
7. Grill the asparagus for 5-7 minutes, turning occasionally with tongs, until they are tender and slightly charred. The cooking time may vary depending on the thickness of the asparagus spears and the heat of your grill.
8. Once the asparagus is cooked to your desired doneness, remove them from the grill and transfer to a serving platter.
9. Squeeze fresh lemon juice over the grilled asparagus for a bright and citrusy flavor, if desired.
10. Serve the grilled asparagus hot as a side dish or appetizer, and enjoy!

Steamed Asparagus

Ingredients:

• 1 bunch of fresh asparagus spears (about 1 pound)
• Salt
• Lemon wedges (optional, for serving)

Instructions:

1. Wash the asparagus spears under cold running water to remove any dirt or debris. Trim off the tough ends of the asparagus spears, usually about 1-2 inches from the bottom.
2. Fill a large pot with a few inches of water and bring it to a boil over medium-high heat. Place a steamer basket into the pot, ensuring that the water does not touch the bottom of the basket.
3. Once the water is boiling, add a pinch of salt to the water. This helps to season the asparagus as it steams.
4. Arrange the trimmed asparagus spears in a single layer in the steamer basket. You can stack them slightly but try to avoid overcrowding to ensure even cooking.
5. Cover the pot with a lid and steam the asparagus for 5-7 minutes, or until the spears are bright green and tender. The cooking time may vary depending on the thickness of the asparagus spears, so check for doneness with a fork or knife.
6. Once the asparagus is cooked to your desired doneness, remove the steamer basket from the pot and transfer the asparagus to a serving platter.
7. Serve the steamed asparagus hot, with optional lemon wedges on the side for squeezing over the spears before eating. The bright acidity of the lemon adds a refreshing contrast to the sweetness of the asparagus.

Creamed Asparagus

Ingredients:

• 1 bunch of fresh asparagus spears (about 1 pound), trimmed and cut into 1-inch pieces
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 1 cup milk
• 1/4 cup heavy cream
• Salt and pepper to taste
• Pinch of nutmeg (optional)
• Grated Parmesan cheese for garnish (optional)

Instructions:

1. Steam the asparagus pieces until they are tender, about 4-5 minutes. You can do this by placing the asparagus in a steamer basket over boiling water or by microwaving them with a little water in a covered dish. Once cooked, set aside.
2. In a large skillet or saucepan, melt the butter over medium heat. Once melted, sprinkle the flour over the butter and whisk continuously to form a smooth paste (roux). Cook the roux for 1-2 minutes, stirring constantly, until it turns a light golden brown color.
3. Slowly pour the milk into the skillet, whisking constantly to prevent lumps from forming. Cook the mixture, stirring frequently, until it thickens and begins to simmer.
4. Once the mixture has thickened, reduce the heat to low and stir in the heavy cream. Continue cooking for another minute or two, until the sauce is smooth and creamy.
5. Season the sauce with salt, pepper, and a pinch of nutmeg, if using. Taste and adjust the seasoning as needed.
6. Add the steamed asparagus to the creamy sauce in the skillet and gently stir to coat the asparagus with the sauce. Cook for an additional 1-2 minutes, just until the asparagus is heated through.
7. Remove the creamed asparagus from the heat and transfer it to a serving dish. Garnish with grated Parmesan cheese, if desired.
8. Serve the creamed asparagus hot as a side dish or over toast for a light meal. Enjoy!

 

Creamy Asparagus Risotto

 

Ingredients:

• 1 bunch of fresh asparagus spears (about 1 pound), trimmed and cut into 1-inch pieces
• 1 cup Arborio rice
• 4 cups vegetable or chicken broth
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/2 cup dry white wine (optional)
• 1/4 cup grated Parmesan cheese
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh chopped parsley for garnish (optional)

Instructions:

1. In a medium saucepan, bring the vegetable or chicken broth to a simmer over medium heat. Once simmering, reduce the heat to low to keep the broth warm.
2. In a large skillet or Dutch oven, heat the olive oil and 1 tablespoon of butter over medium heat. Add the chopped onion and cook for 5 minutes or until softened. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
3. Add the Arborio rice to the skillet and cook, stirring constantly, for 1-2 minutes until the rice is coated in the oil and starts to become translucent around the edges.
4. If using, pour in the white wine and cook, stirring constantly, until the liquid is absorbed by the rice.
5. Begin adding the warm broth to the skillet, one ladleful at a time, stirring frequently and allowing each addition of broth to be absorbed by the rice before adding more. This process will take about 18-20 minutes. Continue until the rice is creamy and tender but still slightly firm to the bite (al dente).
6. While the risotto is cooking, steam the asparagus pieces until they are tender, about 4-5 minutes. You can do this by placing the asparagus in a steamer basket over boiling water or by microwaving them with a little water in a covered dish. Once cooked, set aside.
7. When the risotto is cooked to your desired consistency, stir in the steamed asparagus pieces, grated Parmesan cheese, and remaining tablespoon of butter. Season with salt and pepper to taste.
8. Remove the risotto from the heat and let it rest for a minute or two. Serve the creamy asparagus risotto hot, garnished with fresh chopped parsley if desired.