Spring is the perfect time to enjoy Australian asparagus. We reveal why you should add asparagus to your shopping list.
Asparagus might not always come to mind as a food your kids will eat – after all it is green – but this long and lean vegetable is extremely versatile and each spear packs a nutritional punch. Here we share four reasons why you and your kids should eat asparagus and share a tasty recipe, courtesy of the Australian Asparagus Council, that your kids will love.
- It tastes great. With its delicious flavour, asparagus is a fantastic addition to a range of dishes. You can enjoy asparagus in tasty stir-fries, pastas, risottos and frittatas, or add them to your next BBQ to add a fresh and flavoursome side. Asparagus also makes a great addition to an antipasto plate.
- It’s nutrient-rich: Each spear contains a unique bundle of nutrients including B vitamins including folate, vitamin C and potassium. Asparagus also contains antioxidants such as rutin, carotenoids, flavonoids, saponins and glutathione.
- It’s good for your gut: Asparagus is contains fibre and inulin, a prebiotic. Prebiotics are non-digestible compounds that pass through the gastrointestinal tract undigested and stimulate the growth of ‘good’ bacteria in the large intestine. This is turns helps to maintain gut barrier function and therefore reduce the likelihood of illness or infection. In other words, prebiotics act as food for healthy good bacteria that work to keep you healthy on the inside.
- It’s extremely versatile: Asparagus can be enjoyed in a range of ways. Try asparagus blanched, microwaved, steamed, roasted, stir-fried, roasted, stir-fried, char-grilled or barbecued. While most enjoy asparagus cooked, you can also enjoy it raw.
J+L Lifestyle Tip: For tasty asparagus, select firm, bright and smooth spears with closed, combat tips. Keep the spears fresh by wrapping in a damp towel and storing in the crisper or stand them upright in a container of water and keep in the fridge. Before cooking or serving your spears, snap off the woody ends using your forefinger and thumb.
Asparagus and Salmon Frittata
This frittata is delicious hot or cold so make plenty to enjoy leftovers for lunch the next day.
Cooking time: 35-40 minutes
2 tablespoons olive oil
300g salmon fillet
8 free range eggs
1 cup plain Greek yoghurt
1 tablespoon lemon thyme, finely chopped
Salt and pepper
1 red capsicum, chopped
2 bunches asparagus, woody ends removed, sliced
Greek yoghurt to serve (optional)
- Preheat oven to 180˚C.
- Heat an ovenproof frying pan over high heat. Add 1 tablespoon of the olive oil and cook salmon fillet skin side down for 2 minutes to seal. Turn salmon over to lightly brown other side. Remove from pan, place on a plate and set aside in refrigerator to cool. Reserve pan to use later.
- Crack eggs into a mixing bowl. Add yoghurt, thyme, salt and pepper and whisk until all ingredients are well combined.
- Take cooled salmon from refrigerator, remove skin and break up flesh into small bite-size pieces. Combine capsicum and asparagus with egg mix. Carefully stir in chunks of salmon.
- Heat the pan the salmon was cooked in and add the remaining tablespoon of olive oil. Pour frittata mixture into pan. Bake in preheated oven for 30-35 minutes or until cooked through.
- Remove from oven and allow frittata to cool slightly before cutting. Serve accompanied with thick yoghurt.
- Delicious served with a simple green salad with a lemon olive oil dressing.
- For a vegetarian version replace salmon with 125g feta broken into pieces or 125g grated cheese.
Recipe provided by the Australian Asparagus Council.