O2 Fitness Food of the Week: Asparagus

Jun 07, 2014

Asparagus is very low in calories and packed with vitamins, minerals and phytonutrients. It is an excellent source of vitamin K, folate, vitamin B2, vitamin C and vitamin E. These tender green spears are also a very good source of fiber, potassium, vitamin A, zinc, iron, protein and vitamin B6.  Look for spears that are bright green, perfectly straight, and are firm and brittle.  Asparagus can be found in green, white and occasionally purple varieties.

Chilled Asparagus SaladFresh raw asparagus on a wooden kitchen work surface

Makes 4 servings


  • 6 quarts water
  • Kosher salt
  • 2 tablespoons granulated sugar
  • 32 stalks small to medium-size green asparagus, washed and ends trimmed
  • 2 lemons, juiced
  • 2 tablespoons white wine vinegar
  • 1 teaspoon honey
  • 2 tablespoons smooth Dijon mustard
  • 4 tablespoons olive oil


  • Use kitchen scissors to cut only the very bottom from the stalk; breaking it off causes more of the bottom to go to waste, which is otherwise perfectly edible. With the smaller, thinner "pencil" asparagus, the stalks are too thin to peel and you need that protective layer so the asparagus keep their shape during cooking. For larger asparagus, where the skin is tougher, peel the stalk but leave the tip and an inch or so below the tip, unpeeled. The top is tender enough that it can be cooked as is.
  • Cook asparagus al dente, slightly crunchy. Bring the water to a boil in a large pot over medium heat. Add salt until it tastes like mild seawater. How will you know? Take a little water with a spoon and taste it, then add the sugar.
  • Prepare an ice bath by filling a bowl, large enough to hold the asparagus, with cold water. Add some ice cubes. Plunge the asparagus into the ice bath before cooking. This will help to bring any limp stalks back to life. Remove from the ice bath, plunge them into the boiling water and allow them to cook, 2 to 3 minutes. Use a slotted spoon to remove them from the water, transferring them immediately to the same ice bath. Allow them to sit in the ice bath for a few minutes, swirling them gently in the water to assure they are all cooling quickly in the cold water.
  • The most important step for this dish? Drying the stalks once they are removed from the ice bath. Taking care that no water gets into the final salad is the best way to assure that the maximum flavor will be enjoyed! Transfer the asparagus to a large plate or platter lined with a kitchen towel and refrigerate.
  • In a medium bowl, combine the lemon juice, white wine vinegar, honey and mustard. Stir to blend. Whisk in the olive oil in an even, steady stream. When all of the oil has been integrated, taste and adjust the seasoning, if needed.
  • When ready to serve, remove the kitchen towel from the asparagus and simply toss the asparagus in the dressing to coat them completely. Arrange the stalks on plates and serve.

Leave A Comment