For at least 2000 years, asparagus has been a welcome addition to meals during the spring and summer. Originally a type of lily native to the eastern Mediterrean area of the world, its delicate flavor and texture have been highly prized since the time of the ancient Egyptians, Greeks, and Romans.

By the 1500s, its popularity had spread to France (where asparagus became known as "the food of kings" because Louis XIV loved it so much) and on to England. From there, the colonists brought asparagus to North America, where it has become a major crop from the east coast to Michigan and Wisconsin, and beyond to the west coast. Today, asparagus is enjoyed throughout Europe, Asia, and North America.

Healthy benefits

At one time asparagus had a reputation as both an aphrodisiac and a cure for toothaches, but today it is recognized for other healthy benefits. Asparagus is an excellent source for:

• Glutathione (gloo-tuh-THIGH-own), a powerful cancer fighter
• Rutin (ROO-ten), a blood strengthener
• Dietary fiber, a valuable aid for better digestion, lower cholesterol, and reduced risks for cancer
• Vitamins B6 and C, thiamin, and potassium, a set of vitamins and minerals, each contributing to your health
• Folate (folic acid), an additional, important B vitamin that assists healthy cells with growing and duplicating, repairing the body, and reproducing blood cells in the bone marrow

Folate also can help to reduce homocysteine (ho-mo-SIS-tuh-een) in your blood. Homocysteine is an amino acid that may increase the risk of cardiovascular disease, strokes, and memory problems.

In a recent study, researchers evaluated a group of 2200 men and women age 65 and older. They discovered that a higher level of folate and a lower level of homocysteine were associated with better memory functions.

Simply by eating one-half cup of asparagus, you can add an abundance of nutritional benefits to your diet, including 190 micrograms of memory-supporting folate (700 micrograms daily are ideal). Now that's a delicious "no-brainer"!

Preparation

Typically asparagus is sold in 1-pound bunches. A pound of asparagus is approximately 16 to 20 spears, depending on their thickness.

The easiest way to remove the tough, woody part of the asparagus is to hold the spear with one hand and bend it with the other hand. (The asparagus spear will snap easily at its freshest point.) Then, discard the woody part and rinse the asparagus spears. To retain the highest nutritional value, cook fresh asparagus as briefly as necessary.

Recipes

Mediterranean-Style Asparagus

1 bunch (approximately 1 pound) fresh asparagus
3 Tbls. extra-virgin olive oil
salt and freshly ground pepper to taste
2 to 3 Tbls. balsamic vinegar
2 to 3 Tbls. fresh Parmesan or Romano cheese, grated
12 grape tomatoes
2 hard-boiled eggs, chopped

Snap the ends off the fresh asparagus spears, and discard the woody parts. Toss the asparagus spears with olive oil, salt and pepper. Broil the asparagus on your barbeque grill (or in a broiler pan, under your oven's broiler) for about 3 minutes. Turn the spears and broil another 3 minutes, or until the asparagus is fork-tender.

Place the asparagus spears on a serving plate, and drizzle balsamic vinegar over them. Sprinkle the grated cheese, grape tomatoes, and chopped boiled eggs over the top, and serve immediately.

Asparagus, Spinach and Ham Salad

1 bunch (approximately 1 pound) fresh asparagus
1 bag (6 oz.) pre-washed, fresh baby spinach leaves
1 sweet bell pepper (any color), sliced into thin strips
1/2 pound thinly sliced, smoked ham (such as deli-style, Black Forest ham)
1/4 cup extra-virgin olive oil
2 Tbls. white or red wine vinegar
2 Tbls. lemon juice
1/2 tsp. Dijon mustard
1/2 tsp. sugar

Snap the ends off the fresh asparagus spears, and discard the woody parts. In a tall saucepan, bring a small amount of water to boil. Stand the asparagus spears upright in the saucepan, cover, and boil about 3 minutes. (Do not overcook.) Drain, then plunge the asparagus into a bowl of ice water to stop cooking. Drain again and allow to cool. Cut the asparagus spears into 2- or 3-inch pieces.

Put the spinach leaves and sweet pepper strips into a large bowl. Slice the ham into thin strips, then add the ham and asparagus pieces.

Put the remaining ingredients into a small jar. Close the lid tightly, then shake to mix well. Pour the dressing over the salad and toss lightly. Cover and chill until serving.

Note: The wilted texture of the spinach is intentional, to absorb the flavors. If you prefer a leafy texture, assemble the spinach, sweet pepper strips, ham strips, and asparagus pieces in a large bowl and chill as directed, but do not add the dressing until ready to serve.

Asian-Style Asparagus and Beef

1 pound sirloin beef, sliced on the diagonal into thin strips
1/2 cup prepared teriyaki sauce
2 to 3 Tbls. cooking oil
1/2 cup onion, sliced into thin strips
2 cloves garlic, minced
1 (1-inch) piece of fresh ginger, peeled and minced (optional)
1 bunch (approximately 1 pound) fresh asparagus, sliced diagonally
1/2 cup prepared teriyaki sauce
Asian hot pepper sauce to taste (optional)

Marinate the beef strips in 1/2 cup teriyaki sauce for at least 1 hour, then drain. Meanwhile, snap the ends off the fresh asparagus spears, and discard the woody parts. Cut the asparagus spears diagonally into 1-1/2 inch pieces, and set aside.

Heat the cooking oil in a large, heavy skillet or wok over high heat. Reduce heat slightly. Add the onion and stir-fry until fragrant, about 1 minute. Add the garlic (and ginger, if desired) and stir-fry until fragrant (do not brown), about 30 seconds. Add the beef and stir-fry until browned, about 3 minutes. Add the asparagus and stir fry until tender-crisp, about 2 minutes.

Reduce heat to medium. Add remaining teriyaki sauce and stir to coat the beef and vegetables. Cook approximately 3 minutes more to heat through. Serve with Asian hot pepper sauce if desired.

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