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...it is a very good source of fiber, folate, vitamins A, C, E, and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. It's also full of antioxidants, and it's diuretic function is well known.

But it isn't just a vege to eat for good health, it's also tasty and coming into season!

Our new season asparagus is coming in 200g bunches from Maurice Caffra in Koo Wee Rup in Victoria!

Koo Wee Rup is Australia's largest asparagus growing district.

If you want to keep all the benefits of asparagus while cooking, we recommend roasting, grilling or stir frying. These cooking methods are quick and waterless, so they will preserve the nutritional benefits.
In our recipes section we have a few great ways to serve asparagus that you can try. These recipes are quick and tasty - Great for the warmer weather coming.

Want to know more about Asparagus ? Check out one of our previous blog posts about the history of asparagus, and why it's good for you. 


Fresh Asparagus, Chicken, Cherry Tomato and Fetta Salad

ENJOY -   this is a nice light dish for a casual Sunday lunch!!

Serves 4

Ingredients
• 1 bun Asparagus spears
• 1 punnet Cherry tomato
• 1 jar Gourmet Fetta
• 1 Butter lettuce
• 1 pkt Chicken breast
• Drizzle Olive Oil
• Drizzle Balsamic Vinegar
• 1 Lebanese Cucumber
• 1 jar Kalamata Olive

Method
• Cut chicken breast into strips and fry in a fry pan until golden in colour and cooked through.
• In pot boil water and quickly blanch asparagus for 15 seconds then refresh under cold water immediately.
• Cut asparagus into inch long pieces and place in bowl.
• Halve cherry tomatoes.  Crumble 1/3 jar of fetta into bowl and slice Lebanese cucumber into bit size pieces.
• Wash and drain butter lettuce. Place in centre of plate and mix all other ingredient together. Place on top of lettuce and dress salad with olive oil and balsamic vinegar.
• Place a few olives around plate – or lots if you love olives like I do!

©Peta Stambolis 2004


Steamed Asparagus with Toasted Pine Nuts & Caramelised Balsamic

Serves 4

what you need:
• 2 bunch asparagus
• ¼ cup (50g) Pine nuts
• juice of half a lemon
• 1 tsp Caramelised Balsamic
• 1 Tsp Extra Virgin Olive oil
• Parmesan cheese shavings to garnish

what you do:
• Trim the ends of asparagus as required
• Put 500ml of water in a large fry pan or saucepan with a lid & steamer basket or double saucepan steamer
• bring water to boil on high heat on stove
• once water is boiling, place asparagus into steamer with lid on to steam for approx 5 minutes - remove asparagus from steamer when tender
• Put a small fry pan on to a low heat &  toast the pine nuts until golden brown
• Serve asparagus on a platter, sprinkle with toasted pine nuts
• Finish with drizzles of lemon juice, caramelised balsamic & extra virgin olive oil
• Parmesan shavings & cracked pepper as desired.

©Jane Grover 2010  janeCooks Spring Flavours Cooking Class 2010