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Spear Your Way to Good Health

Allison Benson, RD, LRD, Program Assistant

Asparagus is available year-round, but spring is the best time to purchase this vegetable. By the end of this month, asparagus is at the end of its season for most areas. When produce is “in season” it is higher in quality and is usually priced lower at grocery stores. Choose asparagus that is rich green or slightly purple in color.

This vegetable boasts many nutrients including vitamins A, C, E, and K, and folate. Three spears of asparagus add up to less than 10 calories and also give you about 1 gram of fiber. Low calorie and high fiber is a win!

To prepare, wash the asparagus, then trim off the woody ends (opposite of the spear). If left on, these will be difficult to chew.

There are many ways to bring asparagus to your table. You can roast it and season with garlic and parmesan; cut it up and add to a lemon risotto; make ravioli with sautéed asparagus; add to a quiche for more flavor and texture; use in a stir-fry or enjoy raw on a salad.


Get the following recipes from the NDSU Extension Service website: Type the name of the recipe in the search bar to bring you to the corresponding web page.

  • Grilled Asparagus
  • Impossible Brunch Pie
  • Creamy Asparagus Soup
  • Asparagus Enchiladas
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Sponsored in part by the Sanford Health Foundation.

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