Asparagus - Nutrition, Health Benefits And A Tasty Recipe

Asparagus – Nutrition, Health Benefits And A Tasty Recipe

by Diane Clark

Tender and sweet asparagus is a true marker of the triumphant arrival of spring and early summer.

Asparagus with an easy no-panic Hollandaise Sauce and Poached Eggs

  • Serves: 4
  • Preparation Time: 20 minutes


  • 600g Fresh asparagus
  • 4 poached eggs

For the Hollandaise:-

  • 3 rounded tablespoons of fraiche
  • 1 teaspoon cornflour
  • 2 egg yolks
  • ¾ tablespoon white wine vinegar
  • ½ tablespoon lemon juice
  • 2 tablespoons (50g) soften butter


  1. Snap off ends of each stalk.
  2. Place in a large frying pan or fan steamer. Add boiling water and a little salt, cover and simmer for 4-6 minutes. Test with a sharp knife to make sure they are tender.
  3. Spoon the crème fraiche into a small saucepan, then add the rest of the ingredients except for the butter. Whisk them all together, then over a medium heat, bring to a simmering point, whisking continuously, until the sauce is thickened.
  4. Remove from heat, taste and add seasoning, more vinegar or lemon juice if you thinks it’s needed, then whisk in the butter.
  5. Serve the asparagus on hot plates with the poached egg on top and the sauce poured over. (Don’t forget the crusty bread to mop up the juices.)


  1. Can relieve indigestion. Rivals drug treatment of this condition. It is similar in effectiveness, without side effects.
  2. Has diuretic effect. Asparagus also helps ailments associated with sluggish digestion, such as rheumatism and arthritis.
  3. Reputed to have a sedative action, counters colic and heart palpitations.
  4. Note: Gout sufferers should avoid this vegetable as it is high in purines that can raise uric acid levels.


Kilocalories 13, Kjoules 53, Carotenes 225, Folate 74, Potassium 110, Vitamin C 5, Vitamin E 0.56 – (per 100g cooked asparagus)

It is good to have reasons to eat this delicious vegetable more often. Asparagus may seem too expensive to eat frequently, but as an ultrasimple and elegant first course, its price compares well with many other foods.