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Paleo Foods: Asparagus

Asparagus

You know you’re edging out of spring and into summer when huge bunches of asparagus start showing up at the market like alien flower bouquets. Take a look at the nutritional benefits and get some cooking inspiration below.

Nutrition Details

Nutrient1 cup raw asparagus, absolute amount1 cup raw asparagus, %DV
Vitamin A1013 IU20%
Vitamin C7.5mg13%
Vitamin E1.5mg8%
Vitamin K55.7mcg7%
Thiamin (Vitamin B1)0.2mg13%
Riboflavin (Vitamin B3)0.2mg11%
Niacin (Vitamin B5)1.3mg7%
Vitamin B60.1mg6%
Folate (Vitamin B9)69.7mcg17%
Iron2.9mg16%
Magnesium18.8mg5%
Phosphorus69.7mg7%
Potassium271mg8%
Zinc0.7mg5%
Copper0.3mg13%
Manganese0.2mg11%

 

Macronutrients Macros in Context

Here’s how 1 cup of asparagus stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how asparagus fits into the typical nutrient profile of a Paleo meal.

Macros in Context - asparagus

Buying it Buy It

Look for fresh-looking stalks and avoid stalks with dry or rough ends.

Cooking with it Cook It

STOVETOP

Throw into boiling water and cook just until spears change color. Sprinkle with salt and balsamic vinegar and eat hot

OVEN

Roast at 400 degrees 15-20 minutes or until nicely browned

GRILL

Cook whole stalks on the grill or chopped stalks in a grill basket

SKILLET

Pan-fry with your choice of healthy fat

 

Recipe ideas Recipe Ideas

Balsamic Chicken Thighs with Asparagus

Balsamic Chicken Thighs with Asparagus

Sea Scallops and Asparagus

Sea Scallops and Asparagus

Baked Eggs With Asparagus and Leeks

Baked Eggs With Asparagus and Leeks

Asparagus Ribbons With Lemon Dressing

Asparagus Ribbons With Lemon Dressing