Asparagus, the messenger of spring, appears in the market whenever this season comes. This is not just a vegetable that symbolizes spring, asparagus is a treasure trove of nutrients. You might not think that asparagus contains five times as much calcium as cow's milk. It is also rich in vitamin K, B vitamins and minerals, all of which are essential for maintaining our health.
Asparagus is especially important for middle-aged and elderly people. It not only strengthens bones and prevents osteoporosis, but also promotes blood circulation, strengthens muscle function, and makes the body more flexible. Moreover, asparagus can be cooked in a variety of ways, simple and easy, whether it is a salad, soup or main course, you can easily add asparagus to bring spring freshness and vitality to your table.
Next, I'm going to introduce four dishes that contain asparagus, which are not only nutritious, but also easy to use, even for novice kitchen owners.
Recommended recipe 1: Stir-fried shrimp with asparagus and mushrooms
Asparagus is a low-calorie, high-nutrient option rich in vitamin K, vitamin A, and iron, which helps with blood clotting, vision protection, and boosting metabolism. Mushrooms and shrimp are also sources of high-quality protein, which can effectively enhance the body's ability to fight diseases.
Main ingredients: asparagus, mushrooms, shrimp, garlic, olive oil
Here's how:
Remove the asparagus from the hard bottom and cut into sections, slice the mushrooms, and clean the shrimps.
Heat the pan with olive oil, garlic slices and sauté until fragrant.
Stir-fry the mushroom slices until the water comes out, then add the asparagus and stir-fry until it changes color.
Finally, add the shrimp, stir-fry until the shrimp change color, add salt and black pepper to taste, stir-fry well and then remove from the pan.
Recommended recipe 2: Asparagus cream pasta
Dietary fiber-rich asparagus with whole-wheat pasta not only provides a rich source of B vitamins, but also helps maintain gut health. The carbohydrates in the pasta provide long-lasting energy, and the combination of cream and asparagus adds a feeling of satiety.
Main ingredients: asparagus, whole wheat pasta, cream, parmesan cheese
Here's how:
芦笋洗净，去底部硬梗，切段。
Pasta cooked and set aside.
Heat a pan with a small amount of cream and add the asparagus and stir-fry quickly.
Add the cooked pasta and more cream to the pan and stir-fry well to coat the noodles with cream.
Sprinkle with Parmesan cheese and a pinch of black pepper and serve.
Recommended recipe 3: Pan-fried asparagus steak
The iron in asparagus is a perfect match for the high-quality protein of steak, which helps muscle growth and improves the ability to carry oxygen in the blood, making it suitable for people who need a lot of physical energy.
Main ingredients: asparagus, steak, olive oil, sea salt, black pepper
Here's how:
Wash the asparagus and remove the hard stems from the bottom.
Once the steak is warm at room temperature, sprinkle with sea salt and black pepper on both sides.
Heat the pan with olive oil, fry the steak on both sides until golden brown, remove and rest for a while.
Add the asparagus to the same pot, stir-fry quickly, and season with a pinch of salt.
Slice the steak and serve with asparagus and drizzle with lemon juice to taste.
Recommended recipe 4: Steamed asparagus
Steamed asparagus retains most of the vitamins and minerals and is a healthy way to steam. It is suitable for people with a low-fat diet, which can effectively assist in weight loss and provide essential nutrients.
Main ingredients: asparagus, olive oil, lemon slices, salt
Here's how:
Wash the asparagus and remove the hard stems from the bottom.
Bring the water to a boil and steam the asparagus for about 5 minutes.
Remove the asparagus, drizzle with olive oil and sprinkle with a pinch of salt.
Serve with lemon slices for flavor and serve.
Each of the four asparagus recipes introduced above highlights the nutritional value and unique flavor of asparagus, while taking into account both deliciousness and health. Try these simple and nutritious dishes and make asparagus the star of your table!