Roasted Asparagus

Let’s talk asparagus… It is one seriously nutritious health kick packed into a thin green stalk of yummyness. It is an anti inflammatory and has anti oxidant benefits, supports your digestive track, shown to reduce heart disease and type 2 diabetes,  and has anti cancer benefits. All that from a thin green stalk?  This is one veggie that I crave all the time.

This pic is from http://drjustyna.com/
This pic is from http://drjustyna.com/

The people over at The World’s Healthiest Foods, have the best chart to show you everything (nutrition wise) that asparagus packs into those thin green stalks.

Asparagus
1.00 cup raw
134.00 grams
26.80 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin K 55.74 mcg 69.7 46.8 excellent
vitamin A 1013.04 IU 20.3 13.6 excellent
folate 69.68 mcg 17.4 11.7 excellent
iron 2.87 mg 15.9 10.7 excellent
vitamin B1 0.19 mg 12.7 8.5 excellent
vitamin C 7.50 mg 12.5 8.4 excellent
copper 0.25 mg 12.5 8.4 excellent
tryptophan 0.04 g 12.5 8.4 excellent
vitamin B2 0.19 mg 11.2 7.5 very good
fiber 2.74 g 11.0 7.4 very good
manganese 0.21 mg 10.5 7.1 very good
molybdenum 6.70 mcg 8.9 6.0 very good
potassium 270.68 mg 7.7 5.2 very good
vitamin E 1.51 mg (ATE) 7.5 5.1 very good
phosphorus 69.68 mg 7.0 4.7 very good
vitamin B3 1.31 mg 6.5 4.4 very good
vitamin B6 0.12 mg 6.0 4.0 very good
protein 2.95 g 5.9 4.0 very good
choline 21.44 mg 5.0 3.4 very good
zinc 0.72 mg 4.8 3.2 good
magnesium 18.76 mg 4.7 3.2 good
selenium 3.08 mcg 4.4 3.0 good
vitamin B5 0.37 mg 3.7 2.5 good
calcium 32.16 mg 3.2 2.2 good
World’s Healthiest
Foods Rating
Rule
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

Until last year, we could not stand asparagus. It was one of the few veggies that we just could not get into. I kept hoping we would finally find a recipe that would help us to like this veggie that is so awesome nutritionally. I would try it when ever anyone made it or when we went out to eat. I would buy it and try recipes that family and friends would suggest, only to throw it out frustrated because no one liked it. I was about to give up, when I finally said screw it and bought a HUGE bag of fresh and a couple bags of frozen asparagus and just did my own thing. I spent an entire day devoted to cooking asparagus all kinds of ways and with all kinds of different ingredients. I finally came up with the most simple recipe ever! The best part is that we actually LOVE asparagus now and eat it constantly!

Supply List:

Asparagus ( fresh with the bottoms trimmed off)

Butter (about tsp)

Salt

Pepper

Garlic

Parmesan cheese (enough to put a thin layer on top of the asparagus)

Cookie sheet

Instructions:  

Put the asparagus on a cookie sheet in a thin layer.

Asparagus patiently waiting...
Asparagus patiently waiting…

Place small pats of butter staggered here and there on the asparagus.

Small pats of butter...
Small pats of butter…My 9 yr old did the butter this time and used a little bit more then I usually do…

Season with salt, pepper, garlic, to taste and top with Parmesan cheese.

Cheese topping...
Cheese topping…

Bake at 425 until tender about 15-20 minutes.

Fresh out of the oven...
Fresh out of the oven…

 If you want more info on asparagus check out their link….  “http://www.whfoods.com/genpage.php?

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