This month, enjoy the benefits of asparagus ? the ?aristocrat of vegetables?

May marks National Asparagus Month; here are ideas to help you enjoy the ?aristocrat of vegetables.?

Selecting and storing asparagus:

? Select bright green asparagus with closed, compact and firm tips. Also look for cut ends that are not dry.

? Keep fresh asparagus clean, cold and covered. Trim the stem end about 1/4 inch and wash in warm water several times. To maintain freshness, wrap a moist paper towel around the stem ends, or stand upright in two inches of cold water. Refrigerate and use within two or three days for best quality.

? If storing in the freezer, blanch in boiling water for 1-2 minutes and then cool in ice water immediately. Drain well and pack in plastic freezer bags or containers leaving no excess air space. Use within eight months for best quality.

Source: www.asparagus.org.

Health benefits of asparagus:

Folic acid: Asparagus is a good source of folic acid, providing up to 33 percent of your daily needs in a half-cup serving.

Folic acid is one of the B vitamins that helps the body produce and maintain new cells. In particular, red blood cell formation is dependent on adequate levels of this vitamin.

It may also help cells resist changes in their DNA associated with the development of cancer. Folic acid plays a very important role in pregnancy by significantly reducing the incidence of birth defects known as neural tube defects (malformations of the spine and brain).

Digestion: Asparagus is rich in fiber, containing about three grams per cup. It also contains a noteworthy amount of protein (about four to five grams per cup). Both protein and fiber help stabilize our digestion and keep food moving through us at a desirable rate.

Asparagus also contains significant amounts of the nutrient inulin, which is referred to as a ?prebiotic.? Inulin bypasses the first segments of digestion and arrives at the large intestine undigested. Because of this, it is an ideal food source for certain kinds of ?good? bacteria in our intestine that are associated with better nutrient absorption.

A few quick serving ideas:

1. Add chopped asparagus to salads, omelets, rice, quinoa and pasta dishes.

2. Coat asparagus with olive oil and season with kosher salt and fresh ground black pepper. Roast in a 400-degree oven for 25 minutes. (You can also season with any additional spices you prefer, or try coating in grated parmesan cheese for a real treat.)

3. Fire up the grill. Marinate asparagus in olive oil, coarsely-ground pepper, kosher salt, minced garlic and a bit of balsamic vinegar for about two hours. Thread six to seven asparagus stalks into a row, onto two bamboo skewers, piercing the asparagus toward the top and bottom of the stalk. Barbecue at a medium-heat setting for a total of 5-6 minutes.

Grilled asparagus and quinoa salad with goat cheese and black olive vinaigrette - 4 servings

All you need:

12 spears asparagus, trimmed

Olive oil

Salt and pepper, to taste

8 cups water, salted

2 cups quinoa

1 Tbsp. red wine vinegar

2 Tbsp. olive oil

1/4 cup chopped parsley leaves

8 ounces aged goat cheese, shaved

1 roma tomato, sliced

All you do:

1. Brush asparagus with olive oil and season with salt and pepper, to taste.

2. Grill on both sides, about two minutes on each side. Remove from grill and cut in half.

3. Bring 8 cups of salted water to a boil. Add quinoa and cook until soft. Drain and rinse with cold water and drain again.

4. Place the quinoa in a medium bowl and add red wine vinegar, 2 Tbsp. olive oil, chopped parsley and 1/4 cup of black olive vinaigrette (recipe below). Stir to combine.

5. Place on plate and top with goat cheese, asparagus and sliced tomato.

Black olive vinaigrette:

All you need:

1/4 cup aged sherry vinegar

1 Tbsp. Dijon mustard

1/4 tsp. cayenne pepper (powder)

1/2 cup pitted Niçoise olives

1/2 cup olive oil

All you do:

1. Combine vinegar, mustard, cayenne pepper, olives and olive oil in a blender and blend until smooth.

Recipe source: www.foodnetwork.com.

This information is not intended as medical advice. Please consult a medical professional for individual advice.