Can be steamed, boiled, grilled, roasted or added to casseroles and salads. Thick or thin stems are both acceptable, similar sizes cook more evenly.

Transcription

1 A S PA R A G U S Choose firm, closed stalks with green to purplish tips. Add to salads, pasta dishes, and stir fry or eat cold with a dip. Stems should be smooth and even in color. Avoid dry stem ends and wilted spears. Key to perfect asparagus is cook it briefly. Can be steamed, boiled, grilled, roasted or added to casseroles and salads. Thick or thin stems are both acceptable, similar sizes cook more evenly. Cook as soon as possible to avoid flavor and moisture decline. Trim stems and stand stalks in a glass of 1-2 inches of water. Stems can be peeled or tough ends can also be broken off by holding each end and bending until the spear breaks in two pieces. Cover with a plastic bag and use within 2-3 days. Tougher bottoms can be saved for soup or stock. Green Most asparagus is green variety, green asparagus also grows wild Ranges from pencil-thin to very thick White Sunlight-deprived stalks are a little milder and more delicate Mostly available canned in jars Violet or Purple Very thick and substantial stalk Not common Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adheres t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication:

2 Nutrition Notes Iron is a mineral that our bodies need for many functions. The body needs iron to make the proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. They help carry and store oxygen in the body. Iron is also part of many other proteins and enzymes in the body. Few vegetables are high in iron. Plant sources of iron are best paired in the same meal with a meat source of iron or some Vitamin C for best absorption. Find recipes & videos at igrow.org Sautéed Asparagus with Mushrooms The flavor of asparagus matches well with olive oil, lemon juice, salt and pepper, fresh chives, savory, thyme, and tarragon. Ingredients 1 pound asparagus, trimmed 1/2 cup fresh mushrooms, sliced 1 teaspoon salt 1 1/2 tablespoons extra virgin olive oil Directions 1. In a large skillet, bring 2 inches of water to a boil with a teaspoon salt. Prepare a bowl of ice water and set aside. 2. Add asparagus to the boiling water and cook 4 to 5 minutes or until barely tender but still firm. Using a slotted spoon or tongs, remove the spears to the ice water bath. Leave 5 minutes or until cool. Drain and set aside. 3. Using the same skillet, heat olive oil over medium-high heat. Add mushrooms, asparagus, thyme and salt and pepper to taste. 4. Cook until mushrooms are wilted and the asparagus is just heated through, about 3 to 4 minutes. Serve warm or chilled. Yields 4 servings. Nutrition Facts per Serving: Calories 70, Fat 5g, Cholesterol 0mg, Sodium 0mg, Carbohydrates 5g, Fiber 2g, Sugar 2g, Protein 3g Sources: 1 teaspoon fresh thyme, chopped or 1/2 teaspoon dried Freshly ground black pepper to taste

3 ASPARAGUS Choose firm, closed stalks with green to purplish tips. Avoid dry stem ends and wilted spears. Thick or thin stems are acceptable, similar sizes cook more evenly. Trim stems and stand stalks in a glass of 1-2 inches of water. Cover with a plastic bag and use within 2-3 days. Add to salads, pasta, casseroles and stir fry or eat cold with a dip. Key to perfect asparagus is cook it briefly. Peel stems, steam, boil, grill, roast. Tough ends can also be broken off by holding each end and bending until the spear breaks in two pieces. Find recipes & videos at igrow.org South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. Publication: This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

4 Sautéed Asparagus with Mushrooms The flavor of asparagus matches well with olive oil, lemon juice, salt and pepper, fresh chives, savory, thyme, and tarragon. Ingredients: 1 pound asparagus, trimmed 1 teaspoon salt 1 ½ tablespoons extra virgin olive oil Directions: 1. In a large skillet, bring 2 inches of water to a boil with a teaspoon salt. Prepare a bowl of ice water and set aside. 2. Add asparagus to the boiling water and cook 4 to 5 minutes or until barely tender but still firm. Using a slotted spoon or tongs, remove the spears to the ice water bath. Leave 5 minutes or until cool. Drain and set aside. 3. Using the same skillet, heat olive oil over medium-high heat. Add mushrooms, asparagus, thyme and salt and pepper to taste. 4. Cook until mushrooms are wilted and the asparagus is just heated through, about 3 to 4 minutes. Serve warm or chilled. Yields 4 servings. ½ cup fresh mushrooms, sliced 1 teaspoon fresh thyme, chopped or ½ teaspoon dried Freshly ground black pepper to taste Nutrition Facts per Serving: Calories 70, Fat 5g, Cholesterol 0mg, Sodium 0mg, Carbohydrates 5g, Fiber 2g, Sugar 2g, Protein 3g Sources:

5 Asparagus South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

6 Asparagus South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

7 Sautéed Asparagus and Mushrooms ASPARAGUS Ingredients 24 samples 32 samples 48 samples Samples: 2 Tablespoon serving Asparagus, cut into 3/4 inch lengths Salt Extra virgin olive oil Fresh mushrooms, sliced (or canned) Fresh thyme, chopped, (or dried) Black pepper 1 1/4 pound (about 2 ½ cups) 1 1/4 teaspoon 5 teaspoons 2/3 cup 1 1/4 teaspoon (2/3 teaspoon dried) To taste 1 ½ pound (about 3 cups) 1 ½ teaspoons 3 Tablespoons ¾ cup 1 ½ teaspoon (3/4 teaspoon dried) To taste 2 ½ pounds (about 5 cups) 2 ½ teaspoons ¼ cup 1 ½ cup 2 ½ teaspoons fresh (1 teaspoon dried) To taste Directions: 1. In a large skillet, bring 2 inches of water to a boil with a teaspoon salt. Prepare a bowl of ice water. Set aside. 2. Add asparagus to the boiling water and cook 3 to 4 minutes or until barely tender but still firm. Using a slotted spoon or tongs, remove the spears to the ice water bath. Leave in ice water 5 minutes or until cool. Drain and set aside. Discard cooking water. Cut the asparagus into ¾ inch lengths for ease of sampling. 3. Using the same skillet, heat olive oil over medium-high heat. Add mushrooms, asparagus, thyme and salt and pepper to taste. Cook until mushrooms are wilted and the asparagus is just heated through, about 3 to 4 minutes. 4. Transport in a cooler over ice. Serve chilled. Try to provide a bit of asparagus and a bit of mushroom in each sample. Materials needed: Sampling Display Instructions Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks or spoons Spoon, fork, spatula for serving Recipe video (optional) org/m/article/pick-it-try-it-like-it/ Pick it! Try it! Like it! produce sign as table tent Pick it! Try it! Like it! flyer or recipe card Food allergy sign on table Notes: Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on small paper plates. Ask parent s permission before children may sample. Prepare Sautéed Asparagus and Mushrooms and transport in a cooler. Do not overcook. Remind samplers that this can also be served warm. Ask them if they use asparagus often in their meals. Ask them if they could use this recipe. Suggest that freezing asparagus when in season while it is less expensive can help you have it all winter. South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP). Publication: