Green asparagus – basics and 3 fitness recipes

It’s asparagus season again! There are many asparagus recipes, but hollandaise sauce and other high-calorie side dishes turn the actually healthy vegetables into real fatteners. We’ll show you how delicious it is healthy goes!

Green or white asparagus

Green or white asparagus: which variety is healthier?

Basically, the following applies to asparagus: the more coloring and chlorophyll the asparagus contains, the more intense its taste. White asparagus is pale and therefore doesn’t have as much flavor as green asparagus.

While white asparagus grows underground and is pricked immediately as soon as the asparagus head can be seen above the heap of earth, the green asparagus is allowed to grow in the air and in the sun. The sun produces chlorophyll in green asparagus.

Note: Green asparagus is healthier than white asparagus because it contains more vitamins and minerals. Both varieties are low in calories, low carb, and fat-free.

How do I check how fresh the asparagus is?

You can easily check whether asparagus is still fresh with the “squeak test”. To do this, rub two sticks together – it’s only fresh if it squeaks. The heads should also be closed and the pole tight. If the sticks are dry and woody, it’s better to keep your hands off them.

Tip: Consume asparagus as soon as possible after purchase. Until then, it is best to wrap it in a damp cloth and store it in the fridge.

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How do I peel asparagus correctly?

Before you peel the asparagus, you have to wash it thoroughly first, as the earth and sand tend to get stuck in the heads. Then you can peel it with a normal vegetable peeler.

At white asparagus applies: peel completely. It is also advisable to cut off 1-2 cm from the bottom, as this is often woody and inedible.

For green asparagus feel free to eat a large part of the peel as it is much thinner. But you should also cut off 1-2 cm from the bottom end and remove the skin in the lower third.

Cooking asparagus properly – how does that work?

When your asparagus cooks, are they just mushy on the plate? We can help! Cooking asparagus is not that difficult.

Boil the asparagus in the pot

Put about 2 teaspoons of salt and ½ teaspoon of sugar in a large saucepan of water and bring to a boil. As soon as it boils, add the asparagus. Bring everything to a boil again and then reduce the heat. If you cook the asparagus too hot, the delicious heads will crumble into mush.

How long the asparagus needs to cook depends on the type and thickness of the spears. But here is a rough overview:

  • Green asparagus: 6-8 minutes
  • Thin green asparagus: 5 minutes
  • Thick white asparagus: 10-15 minutes
  • Medium-thick white asparagus: 8-10 minutes

Prepare asparagus in the oven

You can not only cook asparagus but also put them in aluminum foil with a little butter, salt, and a pinch of sugar in the oven at 190 degrees top and bottom heat for 25-30 minutes.

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Fry the asparagus in a pan

You don’t necessarily have to cook or bake green asparagus. You can also fry it peeled in a pan.

green asparagus omelette healthy recipe

3 healthy asparagus recipes

Spring Omelette

Ingredients for 1 serving

  • 200g green asparagus
  • 30g peas
  • 1 tsp olive oil
  • 2 medium eggs
  • 1 tbsp milk
  • 1 dash of water
  • 1 tsp butter
  • 2 medium spring onions
  • 1 pinch of salt and pepper


  1. Wash and dry the asparagus and cut off the ends. Clean spring onions and cut them into rings.
  2. Boil peas in salted water for a few minutes and drain.
  3. Heat the olive oil in a pan and fry the asparagus on all sides over medium heat, season with salt and pepper. If you like your asparagus less crunchy, you can also cook it with the peas for a few minutes.
  4. Meanwhile, whisk the eggs with milk and mineral water and season with salt and pepper.
  5. Heat butter in a pan. Just before the butter starts to brown, reduce the heat and add the egg mixture. Swirl the pan back and forth to distribute the egg evenly. Carefully push the egg mixture into the middle and let the mixture set.
  6. Place the asparagus and peas on one side of the omelet and loosen on all sides. Finally, top everything with the spring onions.

green asparagus risotto healthy recipe

Green asparagus risotto

Ingredients for 4 servings

  • 500g green asparagus
  • 2 tbsp olive oil
  • 2 medium onions
  • 1 clove garlic
  • 1 tbsp canola oil
  • 320g risotto rice
  • 125ml white wine
  • 750ml vegetable broth
  • 2 sprigs of parsley
  • 50g Parmesan
  • 1 pinch of salt and pepper


  1. Peel the green asparagus from the middle to the end and cut off the woody ends. Wash asparagus and cut it into small pieces. Prepare vegetable broth with warm water.
  2. Peel and finely dice the onion and garlic cloves. Heat the oil in a saucepan, and sauté the onions and garlic in it. Add the risotto rice and sauté briefly, stirring constantly, until the rice grains are shiny and translucent.
  3. Deglaze with wine and a ladle of stock, and turn the heat down. Simmer rice over low heat, stirring, until liquid is absorbed. Whenever the liquid is almost gone, add another ladleful of vegetable broth.
  4. Fry the asparagus pieces in a pan for 2-3 minutes. Then fold in shortly before the end of the cooking time of the risotto.
  5. Season the rice with salt and pepper and parsley. Grate half of the parmesan and fold in. Garnish the risotto with the remaining parmesan.

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green asparagus with salmon healthy recipe

Lemony salmon with asparagus

Ingredients for 1 serving

  • 1 fillet of salmon
  • 1 clove garlic
  • 1 tbsp olive oil
  • ½ tsp honey
  • ½ tsp Dijon mustard
  • 1 splash of lemon juice
  • ½ lemon
  • 250g green asparagus
  • 1 tsp parsley
  • 1 pinch of salt and pepper


  1. Preheat the oven to 200 degrees.
  2. Press the garlic and make a paste with olive oil, honey, lemon juice, and mustard.
  3. Place the asparagus in a small casserole dish. Lay the salmon on or next to the vegetables and spread the paste on top and season with salt and pepper. Place 1-2 lemon slices on top of the salmon.
  4. Bake in the hot oven for 15-20 minutes. Finally, garnish with chopped parsley.

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