Asparagus: the in-season veg we love

We spy spears – it’s asparagus season! It’s packed with goodness and cooked in minutes – we like. Our resident food guru, Kim Morphew, gives us her tips on how to incorporate it into your summer dishes, and a delicious recipe to get you started.

Choose the best: The tips should be tightly furled and perky; the stems firm and straight.

How to prepare: Fine spears need only a simple rinse. Larger, thicker spears need the woody ends trimmed.

How to cook it: Steam for 4-5 mins, or boil in a little water for 3-4 minutes.

How to eat it: Drizzle cooked asparagus spears with a little extra virgin olive oil, a squeeze of lemon juice and a few Parmesan shavings. Chop up blanched spears and stir through cooked pasta with spinach, peas and basil pesto. Add to a basic quiche Lorraine or better still simply wrap blanched spears with Parma ham and serve with a soft-boiled soft egg – delicious.

Why we love it: Asparagus is a great source of fibre, folate, and vitamins A, C, E and K. A herbaceous plant, it is particularly rich in glutathione, a detoxifying compound.

Asparagus & Pea Frittata
Serves 4

2 tbsp olive oil
300 g cooked new potatoes, sliced
300g pack asparagus spears
4 eggs
4 spring onions, finely sliced
1 bunch dill, roughly chopped
50g frozen peas, defrosted or fresh podded peas
25g cheddar grated

1. In a small 20cm non-stick frying pan, heat oil over a medium heat. Add potatoes, then fry until beginning to crisp, about 8 mins. Remove.

2. Meanwhile blanch the asparagus in a pan of boiling water for 2 minutes. Drain. In a bowl, whisk together eggs, spring onions, dill and some seasoning.

3. Mix the potatoes, peas and asparagus into the egg mixture. Then tip into frying pan, lower the heat, and then sprinkle over cheese. Preheat the grill to hot.

4. After about 8 mins, once the top has almost set, pop under the grill for 2-3 mins or until firm and golden. Slide out of the pan and serve hot or cold.

Summary

Article Name

Asparagus: the in-season veg we love

Description

Simple, delicious and oh-so-good for you, it's asparagus season and time to add it into your meals. Here are ways to cook asparagus including a recipe.

Author

Chantelle Pattemore

Publisher Name

Healthy Magazine

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