Asparagus: Spring Spear Loaded with Vitamin K, Folate & Prebiotic Fiber

Asparagus (*Asparagus officinalis*) is a perennial spear harvested in early spring. Its tender tips deliver grassy-sweet flavour and a snap that signals the season’s change.

- **Green**: sun-grown; highest chlorophyll. - **White**: grown under soil mounds; milder, less bitter. - **Purple**: sweet, richer in anthocyanins. Season peaks **March → June** in temperate zones.

|Calories|Protein|Fat|Carbs|Fiber|Vit K|Folate|Vit C|Potassium| |---|---|---|---|---|---|---|---|---| |22 kcal|2.4 g|0.2 g|4.1 g|2.1 g|60 % DV|15 % DV|12 % DV|6 % DV|

- **Vitamin K1** supports bone mineralisation & blood clotting. - **Folate (B9)** key for DNA synthesis—important in pregnancy. - Contains **inulin** & resistant starch → prebiotic fuel. - Rich in **glutathione & rutin** for antioxidant defense.

- Sulfur compounds create classic **“asparagus pee”**—harmless. - High vitamin K may interact with warfarin; monitor intake. - Woody ends can be stringy—trim or peel 5 cm from base.

- Snap where spear naturally breaks → toughest part. - Peel thick stalks (white/purple) with veggie peeler. - Blanch 2 min in salted water to set colour before grilling or sautéing.

- **Roast** 12 min @ 220 °C with olive oil & lemon zest. - **Steam** 4 min then dress with miso-tahini. - **Grill** spears 2 min a side for smoky char. - Stir-fry sliced stalks with garlic & chili for 90 seconds.

- Classic with **eggs**: poached egg + spears. - Wrap with **prosciutto** or smoked tofu strips. - Toss into **risotto** at last 3 min. - Blend into chilled **asparagus-pea soup**.

- Choose tight, closed tips; avoid limp stalks. - Stand upright in 2 cm water, loosely covered, fridge → **5 days**. - Freeze blanched pieces 8 months for soups.