Photo attribution: 

Flickr: Benson Kua


Photo attribution: 

Flickr: Liz West (Muffet)


Photo attribution: 

Flickr: Sheri Wetherell

Foods Included

Green asparagus, White asparagus, Purple asparagus


The most common asparagus in the United States is green, but other varieties include white and purple. They are spear-shaped and can vary in thickness.

Buy It

  • Look for asparagus spears that are the same size.
  • The tips should be firm and tight, not dried out.

Store It

  • Eat within 1-3 days after purchasing.
  • Store asparagus upright in the fridge with its base in water for 2-3 days.

Cook It

  • Grab asparagus at each end and snap in half. They will naturally break in the tender spot. Discard the tough end. You can steam the spears in a pan with a little water for about 5 minutes or cut them into pieces and sautee them with other vegetables in a little oil.
  • You can also cook them in the microwave in a glass dish with a little water for about 5 minutes.

Why It's Great

  • Fiber helps with healthy digestion and keeps us feeling full.  Eating enough fiber has been shown to keep our hearts healthy too.
  • Folate, or folic acid, helps our tissues grow and our cells work.  Especially important for pregnant women.
  • Vitamin A keeps our eyes working, our immune system strong, and our cells growing.
  • Vitamin C keeps our immune system strong and helps our bodies heal quickly.
  • Vitamin K helps our bodies heal quickly.
  • Iron is essential for red blood cells and muscles.
  • Chromium is important for blood sugar regulation and using energy from the foods we eat.
  • Antioxidants help protect our cells from damage due to normal body functions and environmental factors.  



Featured Recipe

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