Vegetable: Asparagus

Recipes:
Asparagus
Asparagus with melted butter
Asparagus with hollandaise sauce

Type: Edible asparagus is a member of the lily family. The plant has virtually no leaves while the stem is photosynthetic branch. In the UK we tend to prefer the fully-flavoured green variety of asparagus, while the rest of Europe favour white asparagus which is produced by keeping the growing shoots hidden from light under soil.

Vitamin and mineral content: A great source of folic acid, vitamin A and dietary fibre. Also rich in potassium, low in fat and sodium.

Reputedly good for: A right royal super food, so get it while you can because the season is teasingly short (in this country from just May to June). It is thought to prevent cancer by protecting body cells from damage caused by free radicals. Rich is a substance called rutin, asparagus helps bolster the immune system and has for centuries been thought of as an aphrodisiac. It's also a mind diuretic, so can help with water retention and relieving the symptoms of cystitis.

Availability: English asparagus is available from late April/early May until the middle of June. White asparagus, more common across the rest of Europe, has a longer season and is cultivated in the dark.

Storage: Choose asparagus spears that are firm and green with tight, crisp tips. About 6-8 spears per person make a generous vegetable portion. They'll keep in the fridge for a week or so.

Preparation: Snap off the ends (if they're good and fresh they'll make a satisfying 'pop') and throw away the tough fibrous stalky bit and give them a quick rinse. If you have an asparagus pan, then obviously use that to cook them in (for about three to five minutes). If you don't you basically want the stalks to get more cooking than the spears. Prop them up in a pan of boiling water (maybe wedging in something like a metal sieve to keep them upright). If they're too tall for the pan (ie the spears don't get much of a steam), after three minutes or so, take the prop out and let the cook in the water for a further minute or two - no more or they'll loose their crunch.