March -- Asparagus

Asparagus is a Greek word, meaning stalk or shoot.  It was first cultivated in Greece about 2,500 years ago.  Asparagus is a member of the lily family, which also includes onions, leeks and garlic.  Asparagus is a spring vegetable. The shoots break through the soil and reach their 6-8 inch harvest length.  In ideal conditions, an asparagus spear can grow 10 inches in 24 hours.  The asparagus planting is not usually harvested for the first three years which allows the crown to develop a strong fibrous root system.  The top asparagus-producing states are California, Washington and Michigan.  The fleshy, green spears are succulent and tender with a unique savory taste.

Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.  It has anti-inflammatory and antioxidant benefits and is very low in calories and fat.  It is classified as one of the world’s healthiest foods!

Asparagus can be eaten raw, steamed, grilled, roasted or sauteed.

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Oven Roasted Asparagus  (adapted from allrecipes.com)

​Ingredients:

• 1 bunch thin asparagus spears, trimmed
• 3 Tbsp olive oil
• 1 ½ Tbsp grated Parmesan cheese (optional)
• 1 clove garlic, minced (optional)
• 1 tsp sea salt
• ½ tsp ground black pepper
• 1 Tbsp lemon juice (optional)

Directions:

1. Preheat oven to 425 degrees F
2. Place the asparagus into a mixing bowl, and drizzle with the olive oil.  Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt and pepper.  Arrange the asparagus onto a baking sheet in a single layer.
3. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness.  Sprinkle with lemon juice just before serving.
4. Aluminum foil can be used to keep food moist, cook it evenly and make cleanup easier.

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Vegan Cheesy Potato and Asparagus Soup   (adapted from Ilovevegan.com)

Ingredients:

• 1 Tbsp olive oil
• ½ cup red onion, chopped
• 1 cup celery, chopped
• 1 cup carrot, peeled and chopped
• 3 cloves garlic, minced
• 3 cups chopped asparagus
• 3 cups chopped potatoes
• 1 tsp salt
• 1 Tbsp flour
• 3 cups vegetable broth
• ⅓ cup vegan cheese (optional)
• 2 Tbsp nutritional yeast
• 1 cup unsweetened almond or soy milk

Directions:

1. Heat oil over medium heat.  Add onion, celery, carrot, garlic, asparagus, potatoes, and salt.  Saute, stirring often, for about 5 minutes.
2. Sprinkle flour over the vegetables, stir, and cook for 1 minute.
3. Add vegetable broth and turn heat up to medium-high.  Simmer for about 20 minutes, stirring occasionally, until potatoes are tender when poked with a fork.
4. Use an immersion blender or regular blender, to puree the soup.  Add the vegan cheese and nutritional yeast.  Turn the heat down to medium-low and simmer, stirring often, until the cheese is melted.
5. Stir in the unsweetened almond or soy milk.
6. To serve, top with a drizzle of coconut milk, avocado (or olive) oil, and cracked pepper. Serve with crusty bread.

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Creamy Feta and Asparagus Casserole with Orzo  (adapted from thewimpyvegetarian.com)

Ingredients:

• 1 cup uncooked orzo
• 2 tsps olive oil, plus more for the pan
• 2 large leeks, white and light green parts only, thinly sliced rounds
• 3 cups asparagus pieces (1”pieces)
• 3 large garlic cloves, minced
• 1 small onion, chopped
• 1 ½ tsp salt
• 1 tsp ground pepper
• 1 tsp dried thyme
• 2 cups coarsely chopped Swiss chard (spinach or kale can be substituted)
• ½ cup crumbled feta
• 1 Tbsp capers
• 3 large eggs
• 1 cup plain Greek yogurt
• 2 tsp lemon zest

Directions:

1. Preheat the oven to 350 degrees F, and butter a 2 quart baking dish
2. Fill a medium pot with salted water and bring to a boil.  Cook the orzo until al dente, about 5-7 minutes.  Drain and set aside.
3. In a large skillet over medium high heat, heat up the olive oil, and add the sliced leeks, onion and asparagus.  Saute until softened, about 15 minutes  Stir in the garlic, salt, pepper and thyme, cook for an additional 2 minutes.  Turn off the heat and fold in the hot, cooked orzo, Swiss chard, feta and capers.
4. Meanwhile, in a large mixing bowl, whisk together the eggs, yogurt and zest.  Gradually fold the orzo mixture into the mixture, stir to combine with a spatula, and pour into the prepared baking dish.  Bake for about 40 minutes or until the top is slightly browned along the edges and the center is set completely.  Let cool for 10 minutes before serving.

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Asparagus, Tomato Salad with Balsamic Vinaigrette   (adapted from cookingclassy.com)

Vinaigrette Ingredients:

• 6 Tbsp balsamic vinegar
• ¼ cup olive oil
• 2 tsp dijon mustard
• 2 tsp honey
• 2 clove garlic, minced
• Salt and freshly ground black pepper

Salad Ingredients:

• 2 1lbs fresh asparagus, (preferable medium thickness), tough ends trimmed, remaining diced into 2 inch pieces.
• 1 (10.5oz) pkg grape tomatoes, halved
• 1 cup chopped walnuts, toasted
• 1 cup feta cheese crumbled (optional)
• 1 red pepper, chopped (optional)

Directions:
Bring a large pot of water to boil.  Meanwhile prepare vinaigrette-add vinegar to a small saucepan, bring to a boil over medium heat and allow to boil until reduced by half, about 3 minutes  Pour into a jar or bowl, add olive oil, dijon mustard, honey, garlic and whisk to blend while seasoning with salt and pepper to taste.  Set aside.

Add asparagus to boiling water and allow to boil until tender crisp, about 4-5 minutes  Meanwhile, fill a medium mixing bowl with ice and cold water.  Drain and immediately transfer asparagus to ice water, let rest about 10 seconds then drain asparagus well.  Transfer to a fowl with tomatoes (peppers) and toasted walnuts.  Drizzle vinaigrette over top and toss lightly.  Sprinkle with feta cheese, if desired.

Servings: 7  

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