Give Your Family More of the Good Stuff!

Asparagus Basics $ and $ n excellent sourc hop ave is a e of V gus ita < Look for stalks that are firm ra ps build stro m a hel ng bo in with tightly closed tips. Color sp ich ne K A wh s. , can be bright green, creamy white or even purple. < Stalks with the same thickness will cook in the same amount of time. < Fresh asparagus may be best Types of quality and lowest price when harvested locally, usually April Asparagus and May. Generally, thinner spears are < Asparagus is also available more delicate and tender; canned and frozen. thicker spears have stronger flavor and hearty texture. Asparagus Math: Thicker spears can be sliced on the diagonal into smaller One pound = 12 to 15 spears, pieces to cook more quickly. 9 to 10 inches long and 1/2 < Green – the most common to 3/4 inches thick type. = 3 cups trimmed < White – covered with soil as it grows to keep green 1 = 2 /2 cups cooked pigments from developing. Considered a delicacy and may cost more than green. tore Well < Purple – has more sugar and S less fiber than green. The skin aste Less is burgundy or purple but the W flesh is pale green to creamy I Refrigerate fresh asparagus for up white. Cooking may cause I to 5 days. Wash under cool running water more green to show. Less • Stand stalks in 1 inch of water just before using. Remove tough ends: commonly available and may like a flower bouquet and cover • Hold an end of the stalk in each cost more than green. with a plastic bag. hand and gently bend. OR OR • Wrap cut ends in a damp paper • Less waste: cut off and discard towel and cover the towel with the bottom inch of the stalks, then plastic. peel tougher base ends.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. SNAP can help you buy nutritious foods for a better diet. To find out more, contact Oregon SafeNet at 211. USDA is an equal opportunity provider and employer. 2017 Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, genetic information, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer. Cooking with Asparagus

Fix Asparagus Asparagus Mushroom Many Ways Melt Asparagus cooks quickly. Cook it until just Ingredients: barely tender. Thicker stalks take longer to English muffins cook. Overcooked or reheated cooked 4 onion asparagus may become bitter and stringy ¼ cup , finely minced mushrooms or mushy. 1 cup , chopped < Boil 1½ teaspoons oil or blanch in enough water to asparagus cover the stalks. ½ pound , trimmed and sliced Try chilled crosswise into ½ inch rounds < Steam over boiling water. asparagus (raw thyme oregano or leftover ¾ teaspoon ground or < Sauté or stir-fry in a small amount of or basil oil or fat. cooked) in salads 1½ teaspoons vinegar < Roast or grill until lightly browned. Dash of salt and pepper 3 ounces (¾ cup) mozzarella cheese, shredded Directions: 1. Toast muffin halves and place on a baking sheet in a single layer. Roasted Asparagus 2. In a large skillet over medium-high Ingredients: heat, sauté onions and mushrooms in oil, 1 pound asparagus, trimmed stirring often, until just beginning to 1 teaspoon oil brown. Dash of salt and pepper 3. Add asparagus, seasoning and vinegar. Directions: Sauté, stirring often, until asparagus is barely tender. Season lightly with salt 1. Preheat oven to 400 degrees. and pepper. 2. Leave stalks whole or cut into shorter 4. Divide the vegetable mixture equally lengths. onto the muffin halves. Top each muffin 3. Toss asparagus with oil, salt and with shredded cheese. pepper. Place in a single layer on large 5. Broil muffins until the cheese melts. baking sheet. Watch carefully to avoid burning. 4. Roast for 12 to 15 minutes or until the 6. Refrigerate leftovers within 2 hours. pieces are lightly browned. 5. Refrigerate leftovers within 2 hours. Makes 8 muffin halves Prep time: 15 minutes Makes ½ 2 cups Cook time: about 15 minutes Prep time: 10 minutes Cook time: 15 minutes

When kids help make healthy food, they are more likely to try it. Show kids how to: < snap off the woody end of stalks. < wash vegetables under cool running water. < toast English muffins.