A to Z of Vegetables: A is for Asparagus

A is Asparagus in the A to Z of Vegetables. Do you like it? Do you eat it? How often? It occasionally makes its way into our house – primarily on my breakfast plate. I am the only fan of asparagus in this household – but it is such a powerhouse, that I chose this for my first A to Z of Vegetables candidate. Join me as I explore the alphabet of vegetables. 

The Empowered Cook shares the A to Z of Vegetables: first up: A is for Asparagus - including health benefits, recipe ideas and a personal loved recipe for Asparagus.

Health-wise asparagus is packed with vitamin A (think eyes, skin and immune system), C and K (think bones). It also contains folic acid – great for pregnant mummas. Asparagus is also a natural diaretic – and as a result is nature’s way to rid the body of unwanted toxins through an increased urine output.

According to BBC Good Food, 5 spears of asparagus will count as one portion of your 5-a-day. In Chinese Medicine, asparagus “helps to cleanse the arteries of cholesterol and is useful in vascular problems such as hypertension and arteriosclerosis”. (Healing with Whole Foods, pg. 536*).

David Wolfe references the fibre in asparagus, and also the thiamine which acts as a natural energy boost. He has 10 great health benefits over here, if you need more reasons to give asparagus a try.

Looking for some ideas? You could try this Creamy Chicken Asparagus Braise – a delicious and hearty option for asparagus lovers. 

The recipe that I will share with you today is one that is close to my heart. It is a simple recipe, but it has served a purpose in my life. When I was caring for my Mama, there wasn’t much that she liked to eat. Chemotherapy made everything taste metallic and the nausea was sometimes just too much. There were a few things that I made, and those few things were on repeat for weeks. Chicken Soup, Savoury Mince and these Boiled Eggs with Soldiers and Asparagus. I’m not quite sure why these worked – you would think the runny egg would turn anyone off – but Mum devoured them. I think it was the nostalgia – everyone loves a toast solider. It was bitter sweet for me – as I buttered the toast, I remembered how she would make me a boiled egg and toast soldiers when I was little and unwell. She taught me how to do this – to care for another. And here I was, caring for her. I do recall the smile as she pretty much licked her plate clean at the end. That made my day.

A simple boiled egg can be somewhat tricky – so read the recipe below for my (or should I say, Mum’s) tried and tested method.

Also, I stir-fry the asparagus on the stove top – but you could just as easily steam it or grill it, or even pop it in the oven. Whatever you like – just as long as they are fresh and still have a little give – so you can dip them in the runny egg.

A Simple Recipe - Boiled Egg, Soldier Toast and Asparagus
  • 1 piece bread (preferably dark rye)
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 5 spears asparagus
  • salt and pepper, to taste
  1. Begin by preparing your egg. You want a boiled egg with a 'runny' yolk so that you can dip your toast and asparagus. To do this - start by placing a small pot on the stove filled with cold water. Add your egg to the water and place on a medium-high heat. 

  2. Carefully watch your pot - and when it comes to a rolling boil (i.e. a lot of bubbles), remove from the heat. Put a lid on and wait 6 minutes. Once 6 minutes have passed, remove the egg and place in your ice water bath for about a minute. Remove and pop your egg in your egg cup - ready to serve. 

  3. Now, heat a small fry pan over a medium heat and add the olive oil.

  4. Add the asparagus to the pan and stir-fry for a few minutes until al-dente. Tender but still with a little bite to it. 

  5. Toast the bread and lavish it with butter. Slice into toast soldiers. 

  6. Assemble the egg, asparagus and toast soldiers on a plate. (You can also add other things at this point, some grilled mushrooms, bacon, mashed pumpkin). Enjoy. 



* Affiliate Link. I highly recommend Book Depository – and that is why I have chosen to partner with them as an affiliate. I will receive payment if you choose to shop with Book Depository via this affiliate link.




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