The asparagus has long been regarded as a superfood for its health giving qualities and abundance of nutrients.
It is delightfully low in calories, fat, carbohydrate and sodium, but wonderfully rich in folic acid, Vitamin C and vitamin B1. It is also completely free of cholesterol. In fact, as little as seven spears, or 80g, of asparagus can provide you with one of the recommended five a day serving of fruit and vegetables, as well as twenty percent of your daily vitamin C requirement. Asparagus is one of the richest sources of Rutin, which alongside vitamin C helps to protect the body from infections.
Apart from all the healthy aspects it is also one of the tastiest seasonal 
vegetables around. Asparagus, or to give its Latin name Liliaceae-Asparagacease is a member of the lily family and a distant relative of the onion and leek.
The British asparagus season is sadly very short, traditionally beginning on May 1st and lasting for between seven and eight weeks until the end of June. Growing asparagus greatly depends on the weather so a warm Spring means that you could see asparagus in the shops as early as the end of April. Luckily asparagus is readily available all year round but the first sighting of British asparagus in the shops happily indicates that summer is on its way.
Because of its versatility and unique taste, asparagus is a wonderful ingredient. Either on its own, dipped into a Hollandaise sauce or as an accompaniment to fish or poultry. The possibilities really are endless. Below are two mouth-watering recipes to whet your appetite.
Asparagus, Pea and Mint Risotto - A very quick and easy recipe to make, resulting in a deliciously light, Spring dish.
Preparation time: ten minutes.
Cooking time: approximately 20-30 minutes.
Ingredients
300g risotto rice (long grain or basmati rice will work equally well)
1 chopped medium red onion
50g butter or olive oil spread
Pinch of salt and pepper
Handful of fresh mint, finely chopped
50g frozen peas
2000ml vegetable stock
Bunch of fresh asparagus
Method
Melt the butter or olive oil spread in a saucepan. Add the chopped onion and gently cook until softened. Add the risotto rice and stir until all the rice is coated in the butter. Gradually add the stock and keep stirring. After about 15 minutes the rice should be soft but with a slight bite left in it. Chop the asparagus spears into 2-inch lengths and add to the rice, then add the peas and mint. Stir for another five minutes. The texture of the risotto should be thick and creamy, extra stock can be added if necessary.
At this point you can sprinkle some freshly grated Parmesan into the rice (optional). Remove from the heat and serve immediately.
Crispy Cod and Asparagus Pie - A tasty and healthy seasonal dish.
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients
500g cod fillets or loins cut into bite size pieces Knob of butter or olive oil spread Large bunch of asparagus, cut into bite size pieces 50g baby spinach 100ml low fat crème fraiche Handful of prawns 50g fresh breadcrumbs Tsp paprika
Method
Grill the cut fish and prawns until cooked through. Put the spinach and asparagus in a bowl and cover with boiling water. Leave for 2-3 minutes and then drain.
Scatter the vegetables and prawns over the fish and spoon on the crème fraîche, sprinkle with paprika and season to taste. Spread the breadcrumbs over the top and dot with the remaining butter. Place under a medium grill for 5 minutes more until the topping is crisp. Serve with boiled, minted new potatoes or a green salad.
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