Asparagus is packed with healthy nutrients. It contains high levels of
vitamin A, folic acid and dietary fibre which may help prevent the onset of
cancer and heart disease.
Asparagus is a mild diuretic and is believed to help detoxify the body,
helping it to get rid of excess water and help combat cystitis.
Asparagus contains prebiotics, which stimulate the growth of friendly
bacteria in the gut, soothing the stomach and aiding digestion.
So an all round great vegetable!
Barbecued Asparagus with Parmesan and a Lemon & Mint butter
Calories Per Serving: 192.1cals
Fat Per Serving: 17.4g
2 tbsp. olive or rapeseed oil
Diet/low fat margarine
Juice of 1
2 tbsp. mint leaves, finely chopped
50g parmesan shavings
Trim the asparagus as necessary. Place in a bowl and toss with
the oil, making sure all the asparagus is fully coated. Season with salt and
pepper. Put the asparagus on the grill rack of the barbecue and cook for
approximately 2 minutes each side, until it is lightly charred. Remove from
the barbecue and divide between 4 serving plates.
Melt the butter on a low
heat. Add the lemon juice and chopped mint leaves. Pour over the asparagus,
season with salt and pepper again and sprinkle on the Parmesan shavings.
Asparagus & Pea Spring Minestrone Soup
Calories Per Serving: 199.5cals
Fat Per Serving: 8.3g
250g asparagus tips
150g frozen petit pois peas
6 spring onions
3 small carrots
100g fresh or frozen podded broad
1 medium-sized fennel bulb trimmed and thinly sliced
5 tbsp. chopped
2 tbsp. extra virgin olive oil
150ml dry white wine
510ml vegetable stock
100ml single cream
Freshly grated or shaved Parmesan to
Squeeze of a lemon Salt & Pepper
Melt the oil and butter in a large pan. Add the fennel and carrots
and stir over a gentle heat for about 5-6 minutes being careful not to burn.
Add the spring onion and cook until softened.
Pour in the white wine and
reduce by half.
Add the vegetable stock and cook for a further 5 minutes on
a low to moderate heat.
Add the asparagus, broad beans and peas and cook for
a further 5 minutes until tender.
Stir in the herbs and cream and season
well with a squeeze of lemon juice, sea salt and freshly ground black pepper.
Serve at once with the Parmesan and warm bread.
Penne with Asparagus & Parma Ham
Calories Per Serving: 325.8cals
Fat Per Serving: 6.3g
16/240g spears asparagus
A knob of butter
slices/30g Parma ham roughly cut into strips
3 tbs crème fraiche
Grated Parmesan cheese
Cook your penne according to the instructions
on the packet.
Meanwhile, steam the asparagus, cut each spear into three and
toss in a little butter.
When the pasta is cooked, drain it and return to
Add the asparagus, parma ham, crème fraiche and black pepper to the
pan and toss well.
Serve in warm bowls with a sprinkling of Parmesan on top
of each serving.