Did you know Asparagus can make you happy?


It’s the season for asparagus, and if you’re in the mood for a mood boost, keep on reading.


This humble vegie packs a surprisingly powerful punch - it is incredibly versatile to cook with, and boasts an impressive nutrient profile.  


Just half a cup (90 grams) of cooked asparagus contains*:

  • Calories: 20 (only!)
  • Protein: 2.2 grams
  • Fat: 0.2 grams
  • Fiber: 1.8 grams
  • Vitamin C: 12% of the RDI
  • Vitamin A: 18% of the RDI
  • Vitamin K: 57% of the RDI
  • Folate: 34% of the RDI
  • Potassium: 6% of the RDI
  • Phosphorous: 5% of the RDI
  • Vitamin E: 7% of the RDI

Not only does asparagus provide a dietary source of important vitamins and minerals, it is also a source of tryptophan. Tryptophan is an essential ingredient for our bodies to produce serotonin, one of the primary mood-regulating neurotransmitters of the brain. 

This mighty little vegie also has incredible versatility in the kitchen. It can be prepared and eaten:

  • Raw
  • Barbequed
  • Grilled
  • Oven-Roasted
  • Steamed
  • Blanched
  • Pan-fried
  • Pickled

Add a dash of olive oil, a pinch of sea salt, and...delicious! It’s so easy to use across salads, stir-frys, pastas, breakfasts, soups, and more. 

What’s your favourite way to prepare asparagus? Do you have one that’s not on the list? Let us know and share your recipe here.

Keep reading for a simple, delicious wholefood recipe featuring our mood-warrior, asparagus.

Picking a Good Spear:

  • Look for firm, bright smooth spears of uniform size with closed, compact tips.
  • When you snap freshly harvested asparagus, it should be crisp and juicy.

Storing Your Asparagus:

Freshly harvested asparagus is similar to cut flowers, needing to be kept in cool, humid conditions.

  • Try standing the fresh spears upright in a container with 1cm cold water, cover and store in the refrigerator.

Delicious Recipe: 

Oven-Roasted Asparagus with Lemon Tahini Sauce 

*Recipe by Shane Martin of https://shaneandsimple.com 

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Total Time: 25 Minutes

Yield: 4 Servings

Ingredients: 

Asparagus

  • 450g fresh asparagus
  • 2 Tbsp low-sodium vegetable broth
  • 2 tsp tamari
  • 1/2 tsp. garlic powder
  • 1/2 lemon to sprinkle after roasting (optional)

Tahini Sauce

  • 1/4 cup tahini
  • 1/4 cup warm water
  • 2 tsp. apple cider vinegar
  • 1 tsp. lemon juice
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • Salt to taste

Instructions:

TO MAKE THE ASPARAGUS

Preheat oven to 200 degrees and line a baking sheet with parchment paper.

While the oven preheats prep the asparagus by breaking off the ends. Simply bend at the bottom and the stalk will break where it needs to. You don’t want to eat this part. It’s very tough and unpleasant. 

Rinse the asparagus and place it in a large mixing bowl. Add the tamari, vegetable broth, and garlic powder and toss until all of the asparagus is covered. Then, evenly layout the asparagus on the baking sheet, sprinkle with salt and pepper if desired, and bake for 20 minutes.

Remove from the oven, sprinkle with lemon, and serve with tahini sauce. You can drizzle the tahini sauce over the asparagus and serve as an appetizer or snack.

TO MAKE THE LEMON TAHINI SAUCE

Combine all the tahini sauce ingredients in a glass jar or bowl and mix until everything is creamy and smooth. Serve as dipping sauce or drizzle over the asparagus.


Where to find?

Okay, so now that all our mouths are watering for asparagus, where can you find it? We have fresh, local Asparagus available now via our Online Store.

Resources:

*https://www.healthline.com/nutrition/asparagus-benefits#TOC_TITLE_HDR_4 

https://shaneandsimple.com/oven-roasted-asparagus-with-lemon-tahini-sauce/