As a kid and later as a college student I spent a lot of time in the Western Mass area and loved it. While it was only about fifty miles from where I grew up the Amherst-Northampton college area felt like it was an exciting, distant universe full of new experiences.
At that time Massachusetts was one of the most prolific asparagus producers in the country. Hadley, wedged between Amherst and Northampton, announced itself the “Asparagus Capitol of the World” on a Route 9 billboard. The price at the roadside stand was low- $0.25 per pound or “5 pounds for a buck”. Usually asparagus was the only product on offer and often the “stand” was the just the tailgate of the farmer’s station wagon. The season was very short in the spring and picking occurred daily and by hand, if it wasn’t raining hard. College students would get up early for the 5am bus out to the farm to pick for a few hours before heading back to the campus.
Pay was $0.50 an hour, and one cup of coffee plus the one donut you received on the way to the farm. The nickname “Hadley Grass” was said to originate as a contraction of the name “sparrow grass” and not for other activities made famous in the Happy Valley in the sixties. After declining rapidly in the seventies to a crop disease I’m happy to hear that it has made a resurgence and Hadley is attempting to regain its title.¹
Spoiler Alert: Enjoying asparagus may not be appropriate for those dealing with SIBO or avoiding foods high in oxalic acid.
QUALITIES:
antioxidants: Vit C and Vit E
glutathione: potent detoxifying agent
anti-clotting: due to its Vit K2 content
high potassium: relaxes blood vessel walls and helps excrete excess sodium via urine
high folate or Vit B9: healthy red blood cells, healthy pregnancy; necessary for healthy methylation process
quercetin: strong anti-oxidant and anti-inflammatory
fiber: feeds the friendly bacteria & provides bulk
low Glycemic Index: rated a 15 where 20 - 49 is considered LOW & that’s excellent for managing your blood glucose and insulin levels
nutritional Values: 1/2 cup= 4g/fiber, 2g/protein, 0.2g/fat, 4g/carbs all at 20 calories
purchasing: buy either organic or not. The Environmental Working Group has listed this veg as #8 on its “Clean 15” list of safe non-organic vegetables in its 2021 Clean Fifteen and Dirty Dozen Revised List. ²
BENEFIT: PREBIOTIC ACTION
Asparagus has a Super Power because it is considered a PREbiotic. While PRObiotic foods have organisms that add to the living strains of good bacteria in your gut, this PREbiotic food contains soluble fiber called inulin that supports the microbiome by actually feeding the beneficial bacteria, like a fertilizer, making your gut a healthier place. By supporting the friendly bacteria with PREbiotic foods like asparagus you create a more beneficial ratio of healthy to unhealthy bacteria.
RECIPES
SOUP TWO WAYS:
CHICKEN STOCK OR DAIRY BASED
1 or 2 pounds of asparagus
an equal volume of chicken broth or chicken bone broth
1 diced onion
1 slivered garlic clove
1 or 2 T olive oil or butter salt & pepper
optional: adding some cauliflower florets can give you a milder soup
1/2 cup cashews, soaked 4 hours then cooked in the broth
coconut milk
substitute heavy cream for half of your broth
garnish: the reserved tips, snipped chives or scallions
Asparagus prep is the same for both recipes. Wash spears and cut off the bottom one inch or more if woody. Hint: you can find the place on the stalk where it transitions from tender and succulent to woody and fibrous by snapping the bottom of the stalk; the woody dirt-end will snap off crisply and cleanly, leaving you with the tenderest part of the plant.
Cut off some of the tips and reserve for a topping. Chop the spears into one inch pieces to facilitate using the blender or speed stick.
Plan your total volume by using a 1:1 ratio of stock to asparagus, ex need 6 cups of soup? Use 3 cups of chicken broth + 3 cups of asparagus. Use either chicken broth or wait, wait for it…chicken bone broth!
Start by sautéing the diced onion and/or garlic in the oil until translucent but not browned. Add the broth and bring up to a simmer. Add and cook asparagus for about 5 to 7 minutes. Using an immersion or stick blender can be an efficient way to blend if available.
If you prefer a dairy base, substitute half of your broth for your cream or other dairy product. Wait until after the blending is done to add and stir in the dairy.
COLD/BLANCHED:
Spring Antipasto Platter style
This is an example of an “composed” salad where you “arrange” your salad items on a platter, family style, alternating colors and textures. In this recipe, in addition to asparagus spears, we use snap peas, prosciutto, mozzarella/ricotta, marinated or roasted artichoke hearts, Castelvetrano olives and roasted spring onions or scallions.
Blanch asparagus spears, including tips for two minutes in boiling water. Space on a tea towel to cool.
Once the asparagus spears are cooled, arrange them and the rest of your ingredients in a pleasing arrangement, alternating colors, forms and textures.
Dress with Extra Virgin Olive Oil (EVOO), salt & pepper.
Garnish w/ grated lemon peel/zest, basil and/or parsley.
You can replace prosciutto w/smoked or poached salmon
SKILLET ROASTED:
This can be done in the oven or on grill and is a good use of the thicker, less tender stalks of asparagus. Using the thicker spears to roast allows them to retain their shape and they’re less likely to overcook or burn while roasting.
Leave the tips on but cut off the bottom inch or so, rinse and then pat dry. Select enough spears to cover the skillet bottom without crowding. Drizzle it with EVOO, add garlic slivers and salt & pepper. Optional add-ons: pancetta or bacon, chopped into small pieces.
If roasting in the oven, place, uncovered, into a preheated oven set to 425F. Roast 12-15 minutes or until spears are easily pierced with a fork or knife. Remove from the oven and enjoy. You can also add grated asiago or parmesan cheese &/or sprinkle with red pepper flakes before serving.
If roasting in a skillet on the grill, you may want to add a 1/4 cup of water (or less) to help prevent the spears from drying out or overcooking. Depending on the heat of your grill, they may cook up quicker, so keep a close eye. Any water you added should be completely cooked off by the time the spears are fork-tender.
¹ Saveur Magazine, Hadley Grass by David Nussbaum, April 18, 2007
² EatingWell.com, 5 Powerful Benefits of Asparagus You Probably Didn’t Know by Cheryl Forberg, R.D., March 01, 2019