5 Delicious and Healthful Ways to Celebrate National Asparagus Month

It's National Asparagus Month and Mediterranean Diet Month! Asparagus is native to the Mediterranean and grows best in a warm to slightly cool climate. In the kitchen, it can be transformed into healthful soup, pasta, rice, omelet, and salad recipes.  

Considered one of the world's healthiest foods, the nutritional benefits of eating asparagus are many. The herbaceous plant is a great detoxifier, and is also a good source of vitamins A, B12, C, E, and K, along with chromium, fiber, and folate. Asparagus is believed to help fight and prevent certain forms of cancer, and its antioxidant content is said to help slow the aging process. Its B12 content may help reduce cognitive impairment. Asparagine, a natural diuretic found in asparagus, is believed to help with high blood pressure, edema, and other heart-related diseases.

Here are my top 5 recipes for enjoying this delicious ingredient:

 Asparagus and Artichoke Orzo with Lemon from The Mediterranean Diabetes Cookbook

 

 Asparagus Soup from The Ultimate Mediterranean Diet Cookbook

Asparagus - Citrus, and Fennel Salad - Watch the Video Here

Char-grilled Asparagus with Balsamic and Parmesan/Asparagi grigliati con balsamico e parmigiano

From The Italian Diabetes Cookbook

Doling out freshly grilled asparagus with sweet balsamic vinegar and shards of freshly shaved parmigiano-reggiano cheese makes for a simple yet dramatic side dish.

Serves: 4

Serving Size: 6 asparagus spears, 1 tablespoon sauce, and 1/2 tablespoon cheese

Prep Time: 5 minutes

Cooking Time: 5 minutes

24 asparagus spears, trimmed

2 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar (preferably Aceto Balsamico di Modena)

2 tablespoons grated or shaved parmigiano-reggiano cheese

1.     Preheat a grill or griddle to high heat (you should be able to hold your hand above the grates for just 1–2 seconds).

2.     On a large platter or baking sheet, brush asparagus with olive oil to coat easily. Place on grill, cover, and cook for 4 minutes. Lift lid, turn, and continue to cook until al dente, approximately 4–5 more minutes, turning often.

3.      Remove from grill, drizzle with balsamic vinegar, and sprinkle with parmigiano-reggiano cheese to serve.

Italian Living Tradition:

You can peel away the tough outer layers of asparagus by grasping the base of the asparagus in one hand and, using a vegetable peeler in the other hand, carefully peeling toward (but stopping short of) your hand, and rotating the asparagus as you peel. You'll end up with a short piece of unpeeled stalk, which can easily be snapped off at the point where the peeling stops.

* From The Al Tiramisu Restaurant Cookbook by Luigi Diotaiuti:

 Penne con asparagi, mozzarella, e pomodori cilegieni/Penne with Asparagus, Smoked Mozzarella, and Cherry Tomatoes

We seldom use packaged pasta at Al Tiramisu—our pasta is nearly all freshly made—but this dish is one of the few exceptions. The sturdiness of the asparagus and cherry tomatoes simply calls for firm pasta, such as penne. This dish gets rave reviews whenever I offer it as a special at Al Tiramisu. In fact, I don’t remember ever serving it and not receiving a comment, always favorable.

The key is to use a good quality smoked mozzarella, which adds great depth to this and other dishes. For that reason, you may want to keep plenty of smoked mozzarella in your fridge. It stays fresh for quite a while and can be used liberally to liven up sandwiches, soups, and pasta. Smoked mozzarella has gained popularity in recent years and can generally be found at markets like Whole Foods and Italian gourmet shops.

Serves 4

Ingredients

1/8 cup extra virgin olive oil

2 cloves garlic, minced

2 cups cherry tomatoes, quartered

16 asparagus stalks, steamed for 1 minute, sliced diagonally

1 tablespoon salt

1 pound box penne rigate

8 ounces smoked mozzarella, cubed

8 fresh basil leaves

Preparation

In a large wide skillet, heat half of the olive oil over medium heat. Add garlic and cook until it releases its aroma and begins to golden.

Add cherry tomatoes and asparagus. Stir to coat. Cook for about 5 minutes. Remove from heat.

Bring a large pot of water to a boil over high heat. Salt generously once water boils. Add penne, stir.

Reduce heat to medium and cook until al dente, about 10 minutes. Drain penne, reserving some of the pasta water.

Add a tablespoon or so of the pasta water to the vegetable mixture, if needed. Add smoked mozzarella cubes and toss well to combine and melt the mozzarella. Add basil and stir well.

Drizzle the remaining olive oil over the pasta to add shine and extra flavor. Plate immediately and serve hot.

Italian Cooking Primer

When cooking asparagus as a side dish, be careful not to overcook it. As they say in Rome, “As quick as cooking asparagus.” The traditional dressing for asparagus is a simple dash of salt and a drizzle of high-quality olive oil.

Sommelier's Pick

Gewurztraminer