HomeHealthcareAsparagus Recipes Health Benefits

Asparagus Recipes Health Benefits

The green vegetable, Asparagus has many health benefits. Asparagus will help to fight against cancer, is nice for your brain and may assist you to lose weight. Read a lot of regarding asparagus nutrition and also the advantages of eating asparagus. Asparagus is a rich source of glutathione, which helps break down carcinogens and free radicals. Asparagus could be a spring vegetable that is filled with nutrition. The asparagus recipes are really healthy and tasty which makes you feel full for the whole day.

When you get asparagus, either fresh from the farmers’ market or grocery store, it’s best to eat it right away. Asparagus pairs nicely with a lot of different spring vegetables and flavors—think peas, garlic or new potatoes.

asparagus and sweet pepper
asparagus and sweet pepper

1 cup of grilled asparagus has forty calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. Potassium is nice for pressure and asparagus additionally contains a compound known as asparagine, which helps improve blood flow and in turn, helps lower blood pressure.

Following are some benefits of Asparagus :

1. It’s Loaded with Nutrients and Nutrition Benefits

Asparagus is a nutrient-packed vegetable. It is a really good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

2. It Can Help Fight Cancer

This no woody plant—along with avocado, kale and Brussels sprouts—is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals.

This is why eating asparagus could facilitate protect against and fight sure types of cancer, such as bone, breast, colon, larynx and lung cancers.

3. Asparagus Is Packed with Antioxidants

It’s one amongst the highest ranked fruits and vegetables for its ability to neutralize cell-damaging free radicals. This may help slow the aging process and reduce inflammation. Get more anti-aging foods here.

4. Asparagus Is a Brain Booster

Another anti-aging property of this delicious spring vegetable asparagus is that it’s going to facilitate our brains to fight cognitive decline. Like leafy greens, asparagus delivers vitamin B complex, that works with vitamin B12—found in fish, poultry, meat, and dairy—to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of vitamin B complex and B12 performed higher on a test of response speed and mental flexibility.

5. It’s a Natural Diuretic

The asparagus contains high levels of the amino acid asparagine, which is a natural diuretic drug, and raised urination not solely releases fluid, however, it helps free the body of excess salts.

The vegetable asparagus is particularly useful for people who suffer from edema (an accumulation of fluids within the body’s tissues) and people who have high blood pressure or different heart-related diseases. And finally, get concerning why eating asparagus causes a robust urinary odor: asparagus contains a unique compound that, when metabolized, gives off a distinctive smell in the urine.

6. It can help you meet your weight-loss goals

Not solely is asparagus low in fat and calories (one cup sets you back a mere thirty-two calories), but it also contains lots of soluble and insoluble fiber, making it a good choice if you’re trying to lose weight.

These fibers digest slowly in your body because of which it keeps you feeling full of the stomach in between meals.


Grilled salmon fish with asparagus and tomato.
Asparagus and tomato

1. Honey Turmeric Chicken with Asparagus recipe:

This Honey Turmeric Chicken direction is prepared in only half-hour and uses easy ingredients for a simple, healthy meal!

You’ll start by heating the garlic up in an oven-proof skillet with some extra virgin olive oil. Then, you’ll add the chicken and half the turmeric and honey.

You’ll cook the chicken within the pan on either side before baking it within the oven with the asparagus. The kind of chicken and also the quantity of asparagus you utilize can depend upon how many people you would like this asparagus recipe to serve.

If you want it to serve two people, use 4 chicken tenders rather than chicken breasts (breasts are larger, so they serve more people), and about a bundle of asparagus.

Remember that asparagus will shrink up a small amount once it’s grilled.

So, though all the asparagus doesn’t quite slot in the pan, it’ll take in the oil and honey marinade, eventually shrinking up to fit into the skillet. Never forget to sprinkle black paper over the asparagus, it will be the cherry on the top for this recipe.

Ingredients :

•              2-3 T olive oil

•              ⅓ cup coconut flour

•              ½ t ground turmeric

•              2 garlic cloves, minced

•              3 chicken thighs or breasts

•              ¼ cup honey

•              1 lb of asparagus

•              Salt and pepper, to taste

Instructions :

  • Preheat oven to 375°F.
  • Heat olive oil over stovetop in an oven-safe skillet.
  • On the other hand, mix flour and turmeric in a bowl and wrap chicken breasts in flour on both sides.
  • Place chicken in skillet and pan-fry for 3 minutes on each side until lightly browned.
  • Then add the all ingredients one by one such as honey, garlic, and asparagus to the pan and place it in the oven.
  • Cook chicken for about twenty minutes, turning it over, along with the asparagus, after 10 minutes.
  • Sprinkle asparagus with salt and pepper. Enjoy!

2. Easy raw Asparagus Salad

Green vegetarian bowl salad with quinoa, spinach, avocado, asparagus, cucumber, edamame
Asparagus Salad

Potato salads could be trendy at this point of the year, but what about using asparagus instead. This super simple, healthy salad is an alternative way of using this season’s asparagus. Shaved raw, it is crisp and delicate. This is an easy to make yummy asparagus recipe.

Dressed merely with lemon peel, olive oil, and toasted pine nuts; it’s a great accompaniment to fish or as part of a barbecue feast. This is an excellent easy, healthy salad and an alternative way of using this season’s asparagus.

Shaved raw, it is crisp and delicate. Dressed merely with lemon peel, oil, and cooked pine nuts; it is a nice accompaniment to fish or as a part of a barbecue feast.

Here’s how you can prepare a super simple, healthy asparagus salad :

Ingredients :

  • 250g asparagus
  • 1 lemon
  • 40g pine nuts
  • 1 tablespoon olive oil

Suitable for :

  • Vegetarians
  • Gluten-free

Instruction :

  • Preheat the oven to 180°C.
  • Put the pine nuts onto a baking tray, into the oven and roast for 5-10 minutes, till gently golden brown.
  • Careful that they don’t catch.
  • Ribbon the asparagus with a potato peeler.
  • Grate the lemon peel and add the vegetable oil with salt and pepper.
  • Sprinkle half of the pinenuts and stir.
  • Serve with the remainder of the pine nuts scattered on high.

3. Tasty Balsamic Parmesan Roasted Asparagus And Tomatoes

Vegan warm salad of roasted asparagus and tomatoes.
Vegan warm salad of roasted asparagus and tomatoes.

Balsamic Parmesan roast Asparagus and Tomatoes – roasting enhances the natural sweetness of the asparagus and tomatoes, add some grated Parmesan and a balsamic reduction for an amazing side dish. This asparagus recipe is a really delicious and mouth-watering recipe that also keeps some healthy nutritional values.

So, let’s just focus on this roasted asparagus and tomatoes because it’s so incredibly simple to make, and it’s just packed with flavor.

I’ve recently discovered my passion for asparagus. This is coming from someone who never used to buy asparagus to cook before, but I’d have it at restaurants here and there. So here is my favorite way to cook asparagus along with tomatoes.

I love roast tomatoes with Parmesan and balsamic reduction, so adding some asparagus to this was a no brainer. Together they’re amazing and such a delicious and healthy side dish.

I’ve also just realized that Easter is just around the corner, where has the time gone? Wasn’t it just Christmas? I guess time does fly when you’re having fun and I have been having loads of fun. Fun cooking that is. Sometimes I get in the mood to cook all day. And sometimes I do cook all day. So when I made this side dish, I made a million other dishes along with it. But for now let’s just focus on this roasted asparagus and tomatoes because it’s so incredibly simple to make, and it’s just packed with flavor.

I trimmed the ends off the asparagus and simply laid them in a baking dish at one end and at the other end, I put the tomatoes cut in half. I did spray the baking dish with cooking spray, or you could use some olive oil as well if preferred. Then all you have to do is generously season the asparagus and tomatoes with salt and pepper and sprinkle some Parmesan cheese over them.

You just need to bake them at 400 F degrees for about 15 minutes, not too long because you still want a bit of crunch in that asparagus. Balsamic reduction is really easy to make, you just need balsamic vinegar and cook it for about 15 to 20 minutes or until you see the sauce reduce and thicken. It’s so good over roasted veggies, just yummy.

Ingredients :

•              1 lb asparagus

•              2 cups cherry tomatoes cut in half

•              1/4 cup Parmesan cheese

•              salt and pepper to taste

•              1/2 cup Balsamic vinegar

Instructions :

  • Preheat oven to 400 F degrees. Spray a baking dish, I used a 9×13 inch, with cooking spray and set aside.
  • Snap the end pieces off the asparagus and place them in the baking dish. Add tomato halves too. I placed the asparagus at one end and tomatoes at the other end. Season generously with salt and pepper and sprinkle the Parmesan cheese over asparagus and tomatoes. Place in oven and bake for about 15 minutes or until asparagus softens a bit and begins to get brown.
  • In the meantime add the balsamic vinegar to a small saucepan and cook over medium heat for about 15 to 20 minutes or until it reduces and starts to thicken.
  • Spray some of the balsamic cuttings over the roasted asparagus and tomatoes and serve warm.

4. Asparagus Sweet Potato Chicken Skillet

Portion cups and spoons of healthy ingredients on wooden table
Portion cups and spoons of healthy ingredients on wooden table

This Asparagus Sweet Potato Chicken cooking pan recipe may be a delicious, healthy, and easy-to-make meal that will get on your board in less than half-hour. This is gluten-free, whole30, paleo, and perfect for a busy weeknight dinner.

You’ll love this Asparagus Sweet Potato Chicken Skillet recipe because it’s delicious, and you only need three ingredients to make it: chicken, sweet potato, and asparagus. Of course, you’ll add some seasonings such as garlic, salt, pepper, and red chili flakes, but technically, they don’t count as ingredients, right?

Another good point about this Asparagus Sweet Potato Chicken Skillet recipe is that it’ll be ready and on your dinner table in less than 30 minutes. So, grab your skillet, cutting board, and your chef knife, and chop all the ingredients. This is the only hard work you will have. Awesome! It is easy as pie. Believe me!

Now, let’s talk about today’s recipe, which is so delicious, easy-to-make, gluten-free, and also paleo-friendly. This combination of asparagus and sweet potato with chicken is perfect for a quick, flavourful, and healthy weeknight dinner.

No, you can make this recipe with any kind of skillet you have in your kitchen. BUT, I really recommend a cast-iron skillet for so many reasons. This skillet is great for cooking on high heat. It’s also tough and durable, and on top of that, it gets better with use. Another reason why I love cast iron skillet is that you only need a thin layer of oil to cook the food evenly without burning it. This is great because you can cut down on cooking oil. It’s also an awesome skillet for roasting, sautéing, grilling, broiling, and shallow frying in a small quantity of oil, which means you can make almost everything in it.

And as iron is an essential mineral for our bodies, there is no problem if some amount of this metal leaches into your food while you’re cooking with a cast-iron skillet/pan. It’s actually a good thing. I have three cast iron pan, and I have to say that I can’t live without them. You can find a variety of pans on Amazon (I really love this one) for very good prices or at stores like Walmart and Target.

Ingredients :

•              1 pound free-range organic boneless chicken breasts

•              1 tablespoon extra virgin olive oil

•              Salt and ground fresh black pepper

•              3 garlic cloves — minced

•              1 Sweet potato of medium size should be peeled and diced

•              ½ cup of chicken broth or water

•              250grams of fresh Asparagus should be cut in a diagonal in 1 and 2-inch pieces.

•              ½ teaspoon fine sea salt

•              ½ teaspoon freshly ground black pepper

•              ½ teaspoon  crushed red pepper

Instructions :

  • On a cutting board, cut the chicken into small pieces, and season with salt and pepper.
  • In a pan over medium heat, add the olive oil, garlic, and chicken.
  • Sauté the chicken for about 7-10 minutes or until it is cooked through. Don’t forget to stir well. Set the chicken mixture aside.
  • In the same pan, add the sweet potatoes and chicken broth.
  • Cook for about 7-10minutes or until the sweet potatoes is cooked.
  • Add the asparagus, and cook for about 4-5 minutes until tender.
  • Return the chicken to the pan, and stir to combine thoroughly.
  • Temper with salt, pepper, and crushed red pepper.

Harsha Amrish Bhoi
Harsha Amrish Bhoi
She has completed Masters in Information technology and having 5yrs IT experience. 5yrs experience in content writing and technical writing. 3+ yrs experience in teaching as well as subject matter expertise for IT subjects. She loves to write motivational and informative contents on current situations. Loved to write articles specially on India.


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