Finally asparagus time again, because the asparagus tastes fresh the best. Asparagus is a real slimming product because it contains only 17 calories per 100 grams, 1.4 grams of fiber and 2 grams of protein.
Thus, the slender rod is a perfect diet vegetables, but only without plenty of butter and hollandaise sauce! In addition to the low energy density of the asparagus but has other benefits: asparagus provides the body with the vitamins B1, B2 and folic acid. The three B vitamins are important for strong nerves and a beautiful skin. In addition, the asparagus has a high vitamin C content and thus strengthens our defenses. A pound of asparagus covers the daily requirement of vitamin C. Also minerals are abundant in asparagus: phosphorus, potassium, calcium, sodium and iron.
The sulfuric essential oils contained in the asparagus (Merkapthan) provide the typical asparagus flavor - and for the very own urine smell after the asparagus enjoyment. Spargel stimulates the metabolism, which can be recognized by an increased urinary excretion. So asparagus is a natural detoxification or neo-German "Detox" vegetables.
Green or white asparagus?
That's a matter of taste. In Germany, most swear by white asparagus - also called asparagus asparagus, in England and the US, the green asparagus is more popular. Especially as an ingredient in green salad or as grilled vegetables. The green asparagus is firmer, crisper in texture, nuttier in taste and stays fresh for a bit longer than the white asparagus.
In my experience, green asparagus is also less woody. But it is even more colorful: Meanwhile, there are also violet and green-purple asparagus. So how about a colorful asparagus mixture? This brings variety to the eye and the taste buds.
How do I buy asparagus?
Just do the freshness test: rub two asparagus spears together. If it squeaks, the asparagus is fresh. Look at the interfaces too: they should be smooth, bright and as juicy as possible, not dried or shrunken.
To keep the asparagus fresh, wrap it in a damp dishcloth and store it in the fridge. So he can still store fresh for a few days.
Incidentally, asparagus can also be frozen, for those who want to create a stock at the end of the asparagus season: cut off the lower ends of the asparagus spears, peel the asparagus and place them next to each other in plastic bags and freeze them. To eat, add the frozen asparagus to boiling salted water (with some milk to preserve the color) and cook.
How do I prepare asparagus?
First, cut off the lower asparagus ends and peel the asparagus. The less fresh the asparagus is, the more generous cut and peel. You would not have to throw away the ends and bowls: you can boil them out and use the broth as the base for a delicious asparagus soup.
Bring to a boil, either in a special high asparagus pot or a wide, normal saucepan. Add a strong pinch of salt, a small piece of butter and a dash of milk to the cooking water and then cook the asparagus stalks for about 15 to 20 minutes. To make sure that the asparagus has the right consistency, you balance an asparagus spear on a fork: If the bar flexes easily, your asparagus is cooked to perfection.
Low-calorie diet recipes with asparagus:
Butter and sauce hollandaise over the asparagus taste delicious, after all, fat is a flavor carrier. Unfortunately, both have an incredible amount of calories and is not ideal for anyone who considers dieting. But it works differently too!
- 200 g of cooked asparagus
- 100 g strawberries
- 50 g of natural yoghurt
- lemon juice
- Salt pepper
Cut the asparagus into pieces, wash and halve the strawberries in parallel. Season the natural yoghurt with pepper and lemon and fold in the asparagus and strawberries.
Ideal as a snack or as a dinner with a slice of wholemeal bread combined with cottage cheese. Personally, I prefer the salad with green asparagus.
Approx. 93 kcal per serving with 6 grams of protein.
- 250 g white asparagus
- 2 teaspoon rape seed oil
- 1/2 tsp sugar
- 125 g salmon fillet
- Salt pepper
- 2 tbsp low-fat yoghurt
- Fresh herbs: parsley, dill, cress
- 1 lemon
Peel the asparagus, cut the ends generously into a pot of boiling water, put in some sugar and salt. Cook for about 15 to 20 minutes. Rinse the salmon fillet cold, dab dry, pepper and salt and fry in the hot rapeseed oil on both sides for about 4-5 minutes.
Mix a cold sauce with yoghurt, fresh chopped herbs, salt, pepper and lemon juice. Arrange the asparagus with the salmon on a plate and add the yoghurt sauce.
In advance, an asparagus soup or a small salad can be eaten. Instead of the fresh salmon filet, you can also eat smoked salmon or marinated salmon. With this asparagus recipe, the fish delivers the high-quality protein and healthy omega-3 fats.
Per serving about 380 kcal.
- 6 eggs
- 750 g white asparagus
- Grated 75 g, old Gouda
- 1 pinch of sugar
- Salt pepper
- 5 tablespoons vinegar
- 1 bunch of smooth chopped parsley
- 50 g of butter
Peel the white asparagus completely, the green only at the lower third. Cut off the woody ends. Cook white asparagus in boiling salted water with a pinch of sugar for 12-15 minutes. Add the green asparagus after 8-10 minutes. Bring the vinegar to a boil with 1 liter of water.
Beat the eggs in a cup and let the boiling vinegar water slide. Let the eggs soak in for about five minutes and lift them out with a skimmer. Arrange the asparagus and the eggs on plates. Sprinkle with Gouda and parsley, sprinkle sparingly with hot, brown butter. If you like, you can add a splash of red to the plate with small cherry and tomato halves.
Per serving about 433 kcal.