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Editor’s note
The following abstract describes a publication that is available for purchase or as a downloadable PDF.
Susan Mills-Gray
Easy-to-prepare recipes and tips for using asparagus are displayed in this eight-page flier. Additional seasonal recipes, ingredients, tips, and safety measures are also included.
Topics
- Asparagus
- SNAP
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Asparagus and Orange Salad
- Spinach Pasta Salad
- Spinach and Black Bean Enchiladas
- Pasta Primavera
- Spring Green Salad
- Brazilian-Style Collards
- Air Fryer Asparagus Fritters
- Stir-Fried Green Rice, Eggs, and Turkey Ham
- Collard Potato Salad with Mustard Dressing
Pages
- 8
Asparagus Tips
- Choose bright green stalks with tightly closed tips. The most tender stalks are apple green in color with purple-tinged tips. Avoid limp or wilted stalks. Thicker stalks have a stronger flavor while thin stems are more tender and sweeter.
- Fresh asparagus will keep 1-2 weeks in the refrigerator. Refrigerate upright with cut ends in water or with cut ends wrapped in wet paper towels in a plastic bag. Trim just the pale ends of the stalks, where the color turns from white to green, to remove the tough, woody part. One pound of asparagus will yield 4 one-half cup servings, about 6 spears per serving.
- Asparagus is a good source of vitamin A and folate, and excellent source of fiber and vitamin K One-half cup of fresh, steamed asparagus has 22 calories, 2 grams of protein, and 4 grams of carbohydrate.
Asparagus and Orange Salad
Yield: 6 Servings
Time: 10 Minutes
Ingredients
Dressing:
- 2 tablespoons olive oil
- 2 tablespoons rice vinegar
- 2 tablespoons sugar
- 1 tablespoon orange juice concentrate
- 1 tablespoon lime juice
- 1 tablespoon dark sesame oil
Salad:
- 2 cups cut-up fresh or frozen asparagus
- 1 (6 oz.) bag lettuce mix
- 1 (11 oz.) can mandarin oranges drained
- 1/3 cup thinly sliced red onion
- 1/4 cup roasted cashews
Instructions
- Combine dressing ingredients.
- Steam, grill or microwave asparagus until tender-crisp. Drain and let cool.
- Combine cooked asparagus, lettuce, oranges, onion and cashews.
- Pour dressing over all.
- Toss evenly to coat and serve immediately.
Source:
https://michiganasparagus.org/recipes/asparagus-orange-salad/
Spinach Pasta Salad
This fun and delicious pasta salad recipe combines fresh veggies, crunchy seeds, tangy fruit, and tender pasta with a savory teriyaki dressing.
Yield: 5 Servings
Time: 15 Minutes
Ingredients
Dressing:
- 2 tablespoons teriyaki sauce
- 2 tablespoons vinegar (white, rice or cider)
- ¼ teaspoon garlic powder
- ? teaspoon each salt and pepper
- 1½ teaspoons sugar
- 1 tablespoon vegetable oil
Salad:
- 2 cups cooked pasta
- 4 cups fresh spinach
- ¼ cup dried cranberries
- 2 tablespoons sunflower seed kernels
- 1 can (15 ounces) mandarin oranges, drained
- 2 tablespoons chopped cilantro or parsley
Instructions
- Wash hands with soap and water.
- In a large bowl, mix together the dressing ingredients.
- Add the salad ingredients. Mix well. Cover and chill until ready to serve.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/spinach-pasta-salad/
Spinach and Black Bean Enchiladas
A tasty combination of black beans and veggies wrapped in tender tortillas, covered in a flavorful tomato sauce, and topped with creamy mozzarella cheese.
Yield: 8 Servings
Time: 35 Minutes
Ingredients
- 1 10 ounce package frozen spinach, thawed OR 1 pound fresh spinach, cooked
- 1 15 ounce can black beans, drained and rinsed
- 1½ cups corn, fresh, frozen or canned, drained and rinsed
- 3 green onions, thinly sliced
- ⅓ cup chopped cilantro
- 2 cups shredded mozzarella cheese, divided
- 3 cups or 1 28 ounce can enchilada sauce
- 8 whole-wheat flour tortillas (7 to 8-inch)
Instructions
- Wash hands with soap and water.
- Preheat oven to 375 degrees F.
- Drain extra water from spinach and chop.
- In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1½ cups of cheese.
- Lightly grease a 9x13-inch baking dish. Add a small amount enchilada sauce and spread to cover the bottom.
- Fill tortillas with spinach mixture. Roll up tightly and place seam side down in the baking dish.
- Pour remaining sauce over enchiladas and sprinkle remaining ½ cup of cheese on top.
- Bake 20 minutes, or until heated through and cheese is bubbly. Serve warm.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/spinach-and-black-bean-enchiladas
Spring Green Salad
A colorful and tasty salad with crisp spinach, tangy citrus, sweet strawberries, and crunchy walnuts.
Yield: 5 Servings
Time: 15 Minutes
Ingredients
Salad:
- 6 ounces fresh spinach (about 7 cups)
- 3 oranges (any type)
- 1½ cups halved strawberries
- 1 cup walnut pieces (toasted, if desired)
Dressing:
- 1 teaspoon sugar
- ¼ teaspoon paprika
- 2 tablespoons orange juice
- 1 tablespoon lemon juice
- 1½ teaspoons vinegar (any type)
- 1 teaspoon finely chopped onion
- 2 tablespoons vegetable oil
Instructions
- Wash and dry spinach, tear into pieces, chill.
- To prepare orange: Cut off peel and membrane of outer part of the sections. Using a paring knife, gently cut out sections from membrane edges. This will make orange sections with no outer membrane.
- In a small bowl or a jar with a tight fitting lid, add all dressing ingredients. Mix or shake well and set aside.
- Right before serving, toss orange sections and strawberries with walnuts and spinach. Add dressing to coat. Serve immediately.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/spring-green-salad
Pasta Primavera
A flavorful spring recipe that you and your family will savor. Use your favorite spring vegetables from your garden or local farmers market: kohlrabi, sugar snap peas, carrots, and asparagus are all delicious options.
Yield: 3 Servings
Time: 15 Minutes
Ingredients
- 1 cup noodles, uncooked
- 1 tablespoon vegetable oil
- 2 cups mixed vegetables (chopped)
- 1 cup tomatoes (chopped)
- 1 tablespoon margarine
- 1/4 teaspoon garlic powder
- 1/8 teaspoon black pepper
- 3 tablespoons Parmesan cheese
Instructions
- Wash hands with soap and water.
- Cook noodles according to package directions.
- While noodles are cooking, heat oil in a skillet.
- Add vegetables and sauté until tender; stir constantly.
- Add tomato and sauté 2 more minutes.
- Toss vegetables with noodles and margarine.
- Add seasonings; sprinkle with Parmesan cheese.
Source:
https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/pasta-primavera
Brazilian-Style Collards
Yield: 5 Servings
Time: 15 Minutes
Ingredients
- 11/2 pounds collards, washed and very well dried
- 3 tablespoons olive oil or peanut oil
- 1 tablespoon minced garlic
- Salt and black pepper to taste
- 1/4 to 1/3 cup freshly squeezed lemon juice OR red/white wine vinegar
Instructions
- Chop the greens into fairly small pieces; no dimension should be more than 2 inches.
- Meanwhile, heat a 12-inch skillet or wok over high heat until smoking. Add the oil to the skillet, let sit for a few seconds, then toss in the greens and the garlic.
- Cook over high heat, stirring almost constantly, until the greens wilt and begin to brown, 3 to 8 minutes.
- Season with salt and pepper and add a little lemon juice or vinegar. Taste, adjust seasoning, and serve immediately.
Air Fryer Asparagus Fritters
Yield: 6 Servings
Time: 25 Minutes
Ingredients
Lemon Dill Aioli:
- 1/4 cup plain Greek yogurt
- 3 tablespoons mayonnaise
- 1 juice of a medium lemon
- 2 tablespoons fresh dill, chopped
- 1 clove garlic, peeled and minced
- 1/2 teaspoon onion powder
- 1/2 teaspoon granulated sugar
- 1/4 teaspoon coarse salt
- 1/4 teaspoon ground black pepper
Asparagus Fritters:
- 1/2 lb fresh asparagus spears, trimmed, sliced
- 1/2 cup all-purpose flour or Panko breadcrumbs
- 1/3 cup milk or plain Greek yogurt
- 1/4 cup flat-leaf parsley leaves, chopped
- 2 tablespoons fresh chives, chopped
- 2 large eggs, beaten
- 1 zest of a medium lemon
- 1 teaspoon coarse salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon dried oregano leaves
- 1/4 teaspoon cayenne pepper
Instructions
- In a small bowl, whisk together the aioli ingredients until combined. Cover and refrigerate until ready to serve.
- Preheat the air fryer to 375°F.
- Bring a large pot of water to a boil. Add the asparagus and cook 2-3 minutes or until fork tender. Use a slotted spoon to transfer the asparagus to a bowl filled with ice water. Once the ice has melted, use the slotted spoon to transfer the asparagus to a paper towel-lined plate. Pat dry.
- In a large mixing bowl, stir together the asparagus, flour or breadcrumbs, milk or Greek yogurt, parsley, chives, eggs, lemon zest, salt, black pepper, oregano and cayenne until thoroughly combined.
- Coat the air fryer basket with cooking spray. Working in batches, use a cookie scoop to drop dollops of the fritter batter into the air fryer basket 1-inch apart. Cook 8-12 minutes or until fritters are set. Repeat with the remaining batter.
- Serve asparagus fritters with lemon dill aioli.
Source:
https://michiganasparagus.org/recipes/air-fryer-asparagus-fritters/
Stir-Fried Green Rice, Eggs, and Turkey Ham
Yield: 6 Servings
Time: 80 Minutes
Ingredients
- 1¾ cups brown rice, long-grain, regular, dry
- ⅓ teaspoon salt
- ¾ cup frozen chopped spinach, thawed, drained
- 6 large whole eggs, beaten
- 1 tablespoon vegetable oil
- ½ cup extra-lean turkey ham, diced ¼”
- ¼ cup fresh green onions, diced
- 1 teaspoon sesame or vegetable oil
- 1 teaspoon low-sodium soy sauce
Instructions
- Combine brown rice and 4½ cups water in a large pot and bring to a boil. Turn heat down to low. Cover and cook 30-40 minutes, until water is absorbed. Fluff with a fork. Add salt to rice. Mix well. Set aside.
- Drain water from spinach by squeezing thawed spinach with hands. Set aside.
- Whisk together eggs and 1 tablespoon of water. Cook half of the eggs in a large nonstick skillet coated with nonstick cooking spray. Remove eggs from skillet to cool. Chop cooled eggs and set aside. Reserve the remaining eggs for step 5.
- Heat vegetable oil in a wok or a large nonstick skillet over high heat. Add ham and cook 2 minutes or until ham begins to brown.
- Reduce heat to medium. Add brown rice and toss to mix. Add remaining eggs. Stir for 5 minutes or until egg is fully cooked. Add green onions, spinach, chopped egg, sesame oil, and soy sauce. Stir well. Cook until thoroughly heated. Serve hot.
Source:
https://snaped.fns.usda.gov/sites/default/files/documents/familymeals_makehalfyourgrainswhole.pdf
Collard Potato Salad with Mustard Dressing
Yield: 6 Servings
Time: 40 Minutes
Ingredients
- 2 pounds small red potatoes, scrubbed
- 1 pound collards, coarse stems discarded and leaves washed and cut into 1-inch pieces
- 2 tablespoons Dijon-style mustard
- 2 tablespoons red-wine vinegar
- 1/3 cup olive oil 6 slices of lean bacon, cooked until crisp, drained, and crumbled
- 3 tablespoons thinly sliced scallion (or spring onion)
Instructions
- In a large pot add potatoes and cover them by 2 inches of water. Bring to a boil, and simmer 15 to 20 minutes, or until tender.
- Transfer potatoes with a slotted spoon to a colander, reserving the cooking liquid
- In the reserved cooking liquid boil the collards, stirring occasionally, for 10 minutes.
- Drain the collards in a sieve, refresh them under cold water, and squeeze them dry in a kitchen towel.
- In a bowl whisk together the mustard, the vinegar, and salt and pepper to taste, add the oil in a stream, whisking, and whisk the dressing until it emulsified.
- Quarter the potatoes and add them to the dressing. Add the collards, pulling them apart to separate the leaves. Add the bacon, and scallion and toss well.