May 2025 Can you a-spare-a-guess at what May’s Seasonal Vegetable is? It’s Asparagus!
By Lauren Piles
History and Cultivation of Asparagus
For more than 2000 years asparagus has been growing worldwide, and its domestication can be traced back to the Roman empire! It grows wild in the U.S., Asia, North Africa, and Europe on riverbanks and shorelines. In ancient times, asparagus was used medicinally to treat bee stings and heart problems.
Colorado’s weather is perfect for asparagus growth because of the chilly winter and 300 plus days of sunshine. It likes well-drained sandy soil, so it does not mind Colorado’s dry climate either. Asparagus is in season from April to mid-June in Colorado.
Even though asparagus has a short growing season, it takes about three years before a plant is ready to make spears for eating. Once an asparagus plant gets going, it can keep making spears for 15 to 20 years if it’s taken care of. When picking asparagus, look for fresh shoots that are 12-15 inches long. Watch out for rabbits and deer – they like to eat asparagus too!
Try to buy asparagus grown nearby and when it’s in season. If not, asparagus has to be flown in by airplane because it doesn’t stay fresh for long.
What Makes Asparagus Nutritious?
Asparagus contains a diverse profile of nutrients that includes fiber, vitamins, and antioxidants. If you thought only foods like citrus contain vitamin C, you might be shocked to find that asparagus is a wonderful food source of this as well! When we examine all the pieces and parts of what asparagus contains, it becomes a great reminder how intricate and amazing food is in supporting the needs of our body. To learn more, check out this breakdown of asparagus’ nutrition facts:
- Fiber- essential for regular digestion and bowel movements, consistent intake may also lower cholesterol levels and help regulate blood sugar levels
- Vitamin A- supports skin and eye health
- Vitamin C- can help reduce inflammation, support a strong immune system, and maintain gum health
- Antioxidants- protect cells from damage, may help lower levels of chronic inflammation
- Folate- a necessary vitamin that supports your body making new, healthy cells
- Vitamin K- necessary for building and maintaining strong bones
Try white and purple asparagus too for something different! White asparagus is green asparagus that has been grown in the dark; the lack of sunlight keeps it from turning green. However, purple asparagus is a different variety that contains a special plant pigment called anthocyanin. This is what creates the unique, purple hue, and provides an increased dose of antioxidants.
Fun Fact: After eating asparagus, your urine might smell different. Only 4 out of 10 people can smell this change!
How to Cook Asparagus
When you cook asparagus, break off the hard, woody ends and only eat the tender parts. Asparagus cooks quickly, making it perfect for fast meals.
Fun Fact: Asparagus cooks so quickly, that ancient Romans even developed a saying about it. If they wanted a task completed quickly, they would say “Velocius Quam asparagi conquantur,” which translates to “faster than cooking asparagus.”
- On the Stove: Cook asparagus in a pan with a little oil or butter on medium heat. Thin stalks take 3-5 minutes, thicker ones take 7-8 minutes.
- In the Oven: Put asparagus in a baking dish at 400 degrees F for 5-10 minutes. Check if it’s tender to know when it’s done.
- On the Grill: Cook on medium-high heat for 6-8 minutes. If your grill has wide spaces, put foil or a mesh rack down first so the asparagus does not fall through.
Asparagus is done when it is bright green and bends slightly. You can also eat it raw, steamed, or pickled! Asparagus has a light, earthy taste that goes well with lemon and herbs, or with rich foods like bacon and seafood. Do not use too much oil or spice, or you might not taste the asparagus.
Recipe Ideas
Asparagus can make a delicious stand-alone side dish for any meal. Try it grilled, sauteed, or roasted with your favorite seasonings like Parmesan cheese and lemon zest.
If you need more ideas on how to incorporate asparagus into recipes, check out these below:
- Add asparagus to quiche for a vegetable packed breakfast
- Make a warm creamy asparagus soup
- Combine raw or cooked asparagus with your favorite salad ingredients- such as in our Spring Asparagus and Potato Salad!
- Wrap asparagus spears with prosciutto for an appetizer
- Use asparagus to make a pesto for a pasta dish
- Pickle asparagus in vinegar with your favorite spices like garlic and red pepper flakes
Final Thoughts
This seasonal vegetable has existed for millennia, and is a great local find as it grows well in Colorado’s sunny weather. Asparagus is not just tasty but full of nutrients that support heart, skin, bone, eye, and even gum health! Even though it doesn’t grow for long each year, it’s worth adding to your spring meals. Grab a bundle of this delicious vegetable May 24th to celebrate National Asparagus Day, and see for yourself why people across the globe have long loved this vibrant veggie.
About the Author
Piles is from Houston, Texas, but has lived in Fort Collins since 2019. She is a third-year master’s student in the Department of Food Science and Human Nutrition. Piles is currently working on her research project with CSU Housing & Dining Services to investigate if text messaging is an effective way to communicate and engage with first-year students regarding nutrition and health.
She is excited about this research because this audience is adjacent to her long-term career plans. Piles wants to work in K-12 school nutrition as a district director, then ultimately move the state level to help school districts statewide provide nutritious breakfast and lunch to school aged children. This is part of her overarching goal to make a difference in how kids learn, talk, and think about their health.
“I like that at the KRNC we get hands-on experience seeing, hearing, and even practicing what registered dieticians do out in the private/public practice space,” Piles shared. “It’s a safe, encouraging space to ask questions to understand how to support clients through their own journey with food and health.”
More Information
For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!