The benefits of asparagus
"Rich in folate, asparagus is great if you’re pregnant or planning a pregnancy. It
also contains vitamin K, which builds strong bones and helps wounds and bruises heal. It’s packed with a fibre called inulin, which boosts friendly gut bacteria – these fibres are reduced during cooking, so try raw in a salad. Look out for the purple variety which contains protective compounds called anthocyanins."
How to prepare asparagus (before cooking)
If
your asparagus is young and the spears are slim you just need to give it a good wash before cooking and trim the very ends. Thicker and older asparagus can get tougher at the end of the stems. You can break these off (there is a natural break point if you bend the stems) and use for soup or a less wasteful method is just to use a peeler to shave the bottom few centimetres to reveal the tender inner
How to cook asparagus
Asparagus is really good griddled or roasted from raw as it intensifies the natural flavour.
How to grill
asparagus: To griddle toss in olive oil and seasoning then add in a single layer to a hot griddle pan. Keep turning and cooking until the spears are grill marked and the spears are tender.
How to roast
asparagus: To roast, heat the oven to 190C/fan 170C/gas 5. Put the asparagus in a large baking tray or baking dish and add a little oil and seasoning (you can also add aromatics when roasting like garlic cloves, woody herbs or spices). Toss the roast for 10-15 minutes until tender.
How to boil asparagus:
The easiest way to blanch or boil asparagus is to use a deep, wide frying pan. Bring salted water to a rolling boil then drop in the asparagus. Blanch for 1 minute then drop into iced water to stop cooking. To cook fully boil for 3-4 minutes depending on thickness then drain.
How to cook asparagus on the
BBQ: Asparagus is also great on the BBQ in the summer. Choose thicker stems as they will stand up to higher heat. Brush with oil and seasoning then lay directly on the BBQ. Cook for 2-3 minutes turning until grill marked. Alternatively you can make foil parcels with spears, olive oil, garlic and cherry tomatoes and roast for 5-7 minutes over indirect heat. The asparagus will steam and cook inside the parcels and merge with the flavourings.
