Five healthy asparagus recipes without schnitzel and hollandaise sauce

Asparagus is an extremely nutrient-rich vegetable. It is extremely low in calories while being an excellent source of vitamins, minerals, fiber, antioxidants and other health-promoting bioactive compounds that can help promote digestion, reduce inflammation and improve immune function.

There are much healthier ways to enjoy asparagus than with schnitzel and hollandaise sauce. Try asparagus with poached eggs and mushrooms for breakfast, a vegan asparagus cream soup or a hearty asparagus quiche for lunch, an exotic pasta and asparagus salad as a side dish and a light asparagus risotto in the evening.

Why is asparagus so healthy?

The nutrients in asparagus make it an excellent part of a healthy diet. Because asparagus contains, among other things:

• Fiber: Promotes intestinal health, supports digestion and can help regulate blood sugar levels.
• Vitamin C: Strengthens the immune system, supports skin health by promoting collagen production and acts as an antioxidant protecting cells from free radicals.
• Folic acid (vitamin B9): Essential for cell division and the formation of DNA, particularly important during pregnancy to prevent neural tube defects in newborns.
• Vitamin K: Important for blood clotting and bone health, supports the storage of calcium in the bones.
• Vitamin E: Acts as an antioxidant, protects cells from oxidative stress and supports skin health.
• Vitamin B1 (Thiamine) and Vitamin B2 (Riboflavin): Support energy metabolism and help convert food into energy.
• Potassium: Essential for maintaining normal blood pressure, supports heart health and regulates fluid balance in the body.
• Rutin: A flavonoid that strengthens blood vessels and may help reduce the risk of cardiovascular disease.
• Inulin: A prebiotic that supports the growth of healthy bacteria in the gut, which in turn promotes gut health and the immune system.
• Aspartic acid: Involved in metabolism and can help remove excess salt in the body, which helps maintain healthy blood pressure levels.
• Antioxidants such as glutathione: Protect cells from damage caused by free radicals, promote general health and can reduce the risk of chronic diseases.

Why asparagus is healthier without schnitzel and hollandaise sauce

Schnitzel and hollandaise sauce are popular accompaniments to asparagus, especially in traditional German cuisine. While this combination is certainly tasty, there are good reasons why it is considered less healthy from a nutritional perspective.

Both breaded schnitzel and hollandaise sauce have a high fat content, are high in calories and have a very poor nutritional density compared to asparagus. Regular consumption of foods high in saturated fats and calories can lead to various long-term health problems including

• heart disease,
• Typ-2-Diabetes,
• certain types of cancer,
• Obesity.

5 particularly healthy asparagus recipes

The following five asparagus recipes are good examples of how asparagus can also be enjoyed healthily. The selected compositions optimize the health benefits of asparagus and supplement them with other important nutrients for a complete diet.

Asparagus quiche with tomatoes and mushrooms

An excellent choice for a nutritious meal is the asparagus quiche with tomatoes and mushrooms. Designed by nutrition experts, this recipe harnesses the aromatic diversity of asparagus and offers a delicious blend of healthy ingredients that are not only filling but also rich in essential nutrients.

Asparagus, tomatoes and mushrooms, together with a whole grain base, ensure an optimal supply of fiber, proteins, vitamins, minerals and antioxidants. This combination not only supports overall health, but also contributes to heart health and strengthens the immune system.

• for the recipe: Asparagus quiche with tomatoes and mushrooms

Asparagus risotto with chicken

Asparagus Risotto with Chicken combines fresh seasonal ingredients with the elegance of classic Italian cooking, creating an ideal dish for a nutritious dinner.

The dish highlights the delicate texture and delicate taste of fresh asparagus and also offers an impressive nutritional density. With simple adjustments you can easily make a vegan version of this dish.

• for the recipe: Asparagus risotto with chicken

Pasta and asparagus salad with snow peas and avocado

The asparagus season brings with it new culinary delights every year. A special highlight is the vegan pasta and asparagus salad with snow peas and avocado. This dish, inspired by Asian cuisine, brings an exotic flair to seasonal cuisine and combines health benefits with exceptional taste.

The salad not only offers a refreshing change, but also impresses with its nutritional balance: with 400 calories, 12 grams of protein and 13 grams of fiber per serving, this asparagus dish is an excellent choice that not only tastes delicious, but also saturates for a long time and revitalizes the body .

• for the recipe: Pasta and asparagus salad with snow peas and avocado

Vegan asparagus cream soup without cream and butter

Cream of asparagus soup is a classic soup – popular for its unique and delicate taste. While traditional versions of the soup often get their creamy consistency through the use of high-calorie ingredients such as butter and cream, this low-calorie version offers a healthy alternative that is free of animal products.

This makes it not only ideal for vegans, but also for people with diabetes. The usual creamy texture is achieved using flour, soy milk or oat milk as well as vegan butter substitutes, without resorting to saturated fats.

• to the recipe: Vegan cream of asparagus soup without cream and butter

Asparagus with eggs and mushrooms – a nutritious breakfast experience

Eggs are a traditional part of many breakfast menus, and when combined with asparagus and mushrooms, the result is not only a delicious dish, but also a low-calorie meal that is rich in valuable nutrients

This combination provides the body with long-lasting energy and provides important vitamins and minerals. Asparagus, eggs and mushrooms are also rich in antioxidants and proteins, which are essential in protecting against disease and promoting overall health.

The combination of these ingredients creates an exceptional taste experience that is not only rich in nutrients but also low in calories, making it an ideal choice for a healthy and filling breakfast.

• to the recipe: Asparagus breakfast with poached eggs and mushrooms

All recipes were developed by nutrition experts

The recipes presented here were developed by renowned nutrition experts and recommended as part of a healthy diet by established institutions such as the Cleveland Clinic in Ohio (USA) or the British diabetes association Diabetes UK. (vb)