It is the perfect time to enjoy fresh asparagus! I just ordered a side dish of grilled asparagus last week, at a restaurant, and it was wonderful. These bright green spears are not only delicious but also provide important nutrients that can be part of a healthy eating pattern. Whether roasted, steamed, grilled, or added to your favorite recipe, asparagus is a versatile vegetable that can easily add variety, flavor, color, and nutrition to your meals.
What Is Asparagus?
Asparagus is a perennial vegetable. The edible portion is the young stem, or spear. Although green asparagus is the most familiar variety, purple and white asparagus are also available and tasty. https://sfyl.ifas.ufl.edu/agriculture/asparagus/
Asparagus has a slightly sweet, earthy flavor and can be enjoyed cooked or, when very young and tender, sliced thin and added raw to salads.
Packed with Nutrients
Asparagus is naturally low in calories and provides several important vitamins and minerals. Asparagus provides vitamin C, potassium, folate, and other components, as well as fiber. https://fdc.nal.usda.gov/food-details/2710823/nutrients
The fiber in asparagus can help support digestive health, while its naturally occurring plant compounds provide antioxidant benefits. Adding a variety of vegetables, including asparagus, to your meals is a simple way to increase the nutritional value of your diet. https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/
Selecting and Storing Asparagus
When selecting fresh asparagus, look for firm, straight stalks with compact, closed tips. The spears should have a fresh appearance and should not be limp, wilted, or overly dry.
For the best quality, refrigerate asparagus as soon as possible after purchasing. Trim the ends and place the spears upright in a container with a small amount of water. Loosely cover the tops with a plastic bag and use them within several days. https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/asparagus
Easy Ways to Prepare Asparagus
One of the easiest ways to prepare asparagus is to roast it. Simply toss the spears with a small amount of olive oil and your favorite herbs and/or seasonings. Roast until tender and lightly browned. A squeeze of fresh lemon juice can add a bright burst of flavor. https://snapedny.org/recipes/parmesan-roasted-asparagus/ https://publications.mgcafe.uky.edu/sites/publications.ca.uky.edu/files/FSHE17.pdf
Asparagus can also be:
- Steamed and served as a simple side dish
- Grilled for a smoky flavor
- Sautéed with garlic and onions
- Added to omelets, pasta, soups, and casseroles
- Chopped and added to salads
Remember to rinse and wash fresh asparagus under cool running water before preparing it. Food safety is important. https://blogs.ifas.ufl.edu/browardco/2022/02/08/engaging-in-food-safety-behaviors-does-matter/
Extension Tip from Broward Family and Consumer Sciences
Looking for an easy way to eat more vegetables? Keep fresh or frozen vegetables such as asparagus on hand for quick meals. Add it to your grocery list. Try a new vegetable, cooking method, or seasoning each week. Small changes can help make healthy eating more interesting and enjoyable!
Enjoy the fresh taste of this flavorsome vegetable by adding asparagus to your next meal!
Want to read and learn more with Broward Family and Consumer Sciences?
Pulses: Small foods with a big health benefit – https://blogs.ifas.ufl.edu/browardco/2026/09/09/pulses-small-foods-with-big-health-benefits/
Chickpeas: A Healthy Legume – https://blogs.ifas.ufl.edu/browardco/2026/07/27/chickpeas-a-healthy-legume/
Papaya: A Nutritional Powerhouse – https://blogs.ifas.ufl.edu/browardco/2026/06/03/papaya-a-tropical-nutrition-powerhouse/
Green Beans: Love the flavor- https://blogs.ifas.ufl.edu/browardco/2025/09/15/green-beans-love-the-flavor/
Brighten Your Plate with Blueberries – https://blogs.ifas.ufl.edu/browardco/2025/07/07/brighten-your-plate-with-blueberries/
Pineapple- A tropical treat full of flavor and fun – https://blogs.ifas.ufl.edu/browardco/2025/07/03/pineapple-a-tropical-treat-full-of-flavor-and-fun/
Terrific tomatoes-Flavor, nutrition and versatility – https://blogs.ifas.ufl.edu/browardco/2025/05/27/terrific-tomatoes-flavor-nutrition-and-versatility/
Beets: Delicious Beets – https://blogs.ifas.ufl.edu/browardco/2025/05/20/beets-delicious-beets/
An Apple a Day – https://blogs.ifas.ufl.edu/browardco/2024/12/13/does-an-apple-a-day-really-keep-the-doctor-away/
Eggs Are a Good Source of Protein – https://blogs.ifas.ufl.edu/browardco/2024/09/13/eggs-are-a-good-source-of-protein/
Onions – https://blogs.ifas.ufl.edu/browardco/2024/06/27/onions-onions-onions/
Avocados – https://blogs.ifas.ufl.edu/browardco/2024/05/01/delicious-avocados/
Bananas – https://blogs.ifas.ufl.edu/browardco/2024/04/17/go-bananas-on-national-banana-day/
Dietary Fiber – https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/
Watermelon – https://blogs.ifas.ufl.edu/browardco/2023/07/05/sweet-and-tasty-watermelon/
Strawberries – https://blogs.ifas.ufl.edu/browardco/2023/03/27/enjoy-seasonal-strawberries/
Pumpkin – https://blogs.ifas.ufl.edu/browardco/2022/10/26/celebrate-national-pumpkin-day/
Orange Juice is one good source of vitamin C – https://blogs.ifas.ufl.edu/browardco/2022/05/04/orange-juice-is-one-good-source-of-vitamin-c/
Follow a rainbow for good health – https://blogs.ifas.ufl.edu/browardco/2022/03/01/follow-the-rainbow-for-good-health-during-nutrition-month/
Star fruit: A good source of vitamin C – https://blogs.ifas.ufl.edu/browardco/2020/01/21/star-fruit-a-source-of-vitamin-c/
Pumpkins – Decoration or food? – https://blogs.ifas.ufl.edu/browardco/2018/10/22/pumpkins-decoration-or-food/
Mango Season – https://blogs.ifas.ufl.edu/browardco/2018/08/10/its-mango-season-in-south-florida/
Brenda Marty Jimenez, MHM, RDN, LDN, FAND is a Registered and Licensed Dietitian with a Master of Science in Human Resource Management. Her professional areas include disease prevention, nutrition, wellness promotion, and food safety. She is a UF/IFAS Extension Agent IV in Broward County, Florida.
The mission of the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS) is to develop knowledge relevant to agricultural, human and natural resources and to make that knowledge available to sustain and enhance the quality of human life. With more than a dozen research facilities, 67 county Extension offices, and award-winning students and faculty in the UF College of Agricultural and Life Sciences, UF/IFAS brings science-based solutions to the state’s agricultural and natural resources industries, and all Florida residents.
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