1252 Indian RD, Creston BC • 1-250-428-2734

Asparagus Farming

Water makes up 93% of Asparagus's composition. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, calcium, magnesium and zinc, and a very good source of dietary fibre, protein, beta-carotene, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. The amino acid asparagine gets its name from asparagus, as the asparagus plant is relatively rich in this compound.


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  • Oven-Roasted Asparagus

    Oven-Roasted Asparagus

    1 lb bunch asparagus spears

    3 tbsp olive oil

    1 1/2 tbsp grated Parmesan cheese (optional)

    1 clove garlic, minced (optional)

    1 tsp sea salt

    1/2 tsp ground black pepper

    1 tsp lemon juice (optional)




    1. Preheat an oven to 425 degrees F (220 degrees C).


    2. Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer.


    3. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with lemon juice just before serving.

  • Asparagus and Gouda Bread Pudding

    Asparagus and Gouda Bread Pudding

    1 tbsp butter

    1 lb bunch asparagus, cut in 1-inch (2.5 cm) pieces

    3 shallots, thinly sliced

    10 cups (2.4 L) cubed day-old bread

    2 cups shredded Canadian Gouda cheese

    1/4 cup chopped fresh parsley

    10 eggs

    4 cups milk

    1 tbsp Dijon mustard

    1/4 tsp salt

    1/4 tsp pepper


    In skillet, melt butter over medium heat; cook asparagus and shallots, stirring occasionally, until asparagus is tender-crisp, about 6 minutes.


    In lightly greased 13- x 9-inch (3 L) baking dish, toss together asparagus mixture, bread, half of the cheese and the parsley.


    Whisk together eggs, milk, mustard, salt and pepper; pour over bread mixture, pressing to submerge. Sprinkle with remaining cheese. Cover with plastic wrap and refrigerate for 1 hour. (Make-ahead: Refrigerate for up to 24 hours.)


    Uncover and bake in 350ºF (180ºC) oven until puffed, golden and set enough that center does not jiggle when gently shaken, about 1 hour. Let cool for 10 minutes before cutting into squares.

  • Pork Tenderloin With Roasted Asparagus & Citrus Sauce

    Pork Tenderloin With Roasted Asparagus

    & Warm Citrus Sauce

    1/4 cup natural almonds, chopped

    2 tbsp chopped fresh parsley

    2 tsp lemon juice

    400g pork tenderloin, trimmed if necessary

    1/4 tsp each salt and pepper

    1 tbsp olive oil

    2 bunches asparagus, trimmed

    1 tbsp grated fresh ginger

    2 cloves garlic, minced

    3/4 cup sodium-reduced chicken broth

    1/2 cup orange juice

    1 tsp Dijon mustard

    1/2 tsp grated orange zest

    3/4 cup basmati rice


    Stir together almonds, parsley and lemon juice; set aside.


    Sprinkle pork with half each of the salt and pepper. In nonstick skillet, heat half of the oil over medium-high heat; brown pork all over, about 6 minutes. Transfer pork and asparagus to foil-lined rimmed baking sheet. Sprinkle asparagus with remaining salt and pepper. Bake in 400 F (200 C) oven until just a hint of pink remains inside pork or instant-read thermometer inserted into thickest part reads 160 F (71 C), about 15 minutes. Transfer pork to cutting board; tent with foil. Let rest for 5 minutes before slicing.


    Add remaining oil to skillet; heat over medium heat. Cook ginger and garlic, stirring, for 2 minutes. Stir in broth and orange juice; bring to boil. Stirring often, reduce sauce to 1/2 cup, 5 to 7 minutes.


    Stir in mustard and orange zest. Cook rice according to package directions; serve with pork, asparagus and sauce. Sprinkle with almond mixture.

  • Asparagus Lasagna

    Asparagus Lasagna

    • 4 lb (2 kg) asparagus

    • 1/3 cup(75 mL) butter

    • 1/2 cup (125 mL)  all-purpose flour

    • 5 cups (1.25 L)  milk

    • 8 oz (227 g) creamy goat cheese, (chevre) or I substitute 8 oz of cream cheese

    • 1 tsp(5 mL)  grated lemon rind

    • 1 tbsp (15 mL) lemon juice

    • 1-1/2 tsp (7 mL) salt

    • 1/2 tsp  (2 mL) pepper

    • 1/4 tsp (1 mL) nutmeg

    • 15, (about 12 oz/375 g)

    • 2 cups (500 mL) shredded mozzarella cheese

    • 1/3 cup (75 mL) freshly grated Parmesan cheese


    Trim asparagus. Cut stalks into 1-inch (2.5 cm) pieces. In large pot of boiling water, cook asparagus for 3 minutes. Drain and refresh under cold water. Drain again. Remove 1-1/2 cups (375 mL) asparagus tips. Set aside

    In saucepan, melt butter over medium heat. Whisk in flour and cook, whisking, for 1 minute. Gradually whisk in milk. Bring to boil.

    Reduce heat to medium-low. Cook, stirring, for 10 minutes or until thickened. Remove from heat. Stir in goat cheese, lemon rind and juice, salt, pepper and nutmeg until cheese has melted.

    Meanwhile, in large pot of boiling salted water, cook noodles for 6 to 8 minutes or until almost tender. Drain and cool in cold water. Remove and arrange in single layer on damp tea towel.

    Arrange 3 noodles in single layer in greased 13- x 9-inch (3 L) glass baking dish. Spread with 1 cup (250 mL) of the sauce, then one-quarter of the asparagus then one-quarter of the mozzarella. Repeat layers 3 more times. Top with final layer of noodles and sauce. Sprinkle Parmesan over top.

    Bake in 375°F (190°C) oven for 35 to 40 minutes or until light golden and bubbly. Sprinkle reserved asparagus tips over top.

    Bake for 5 minutes or until asparagus is heated through. Let stand for 10 minutes before serving.


  • Canadian Parmesan Strudel With Asparagus & Mushroom

    Canadian Parmesan Strudel With

    Asparagus & Mushroom

    6 oz (175 g) mushrooms

    1 sweet red pepper

    Half onion, sliced

    2 tbsp (25 mL) extra-virgin olive oil

    1/2 tsp (2 mL) each salt and dried thyme

    1/4 tsp (1 mL) pepper

    1-1/2 lb (750 g) asparagus, cut into1-inch (2.5 cm) pieces

    2 cloves garlic, minced

    1/2 cup (125 mL) grated Canadian Parmesan cheese

    8 sheets phyllo pastry

    1/3 cup (75 mL) butter, melted


    Cut each mushroom into 4 slices. Halve, core and seed red pepper; cut in half crosswise and slice.


    In bowl, toss together mushrooms, red pepper, onion and half each of the oil, salt, thyme and pepper. Roast on large baking sheet in 425°F (220°C) oven for 10 minutes.


    Meanwhile, toss together asparagus, garlic and remaining oil, salt, thyme and pepper. Add to baking sheet and roast until vegetables are tender, about 15 minutes. Transfer to bowl; let cool. Stir in Parmesan cheese.


    Place 1 sheet of the phyllo on work surface with 1 long edge closest to you, covering remainder with damp cloth. Brush sheet lightly with some of the butter. Repeat layering with 3 more sheets, brushing each with butter. Spoon half of the asparagus mixture in 2-inch (5 cm) wide strip about 1 inch (2.5 cm) from closest edge and leaving 2-inch (5 cm) border at each end. Fold 1-inch (2.5 cm) border over filling; fold in ends and roll up from long edge. Place, seam side down, on parchment paper-lined baking sheet; brush with butter. Repeat to make second strudel.


    Bake in 400°F (200°C) oven until golden, about 25 minutes. Using serrated knife, slice each strudel diagonally into 6 pieces.

  • Cream of Asparagus Soup

    Cream of Asparagus Soup

    • 1-1/2 lb (680 g) asparagus

    • 2 tbsp  (30 mL) butter

    • 1 chopped leek, (white part only)

    • 1 tbsp (15 ml)chopped fresh parsley

    • 1 tsp (5 mL) grated lemon rind

    • 2 tsp (10 mL) lemon juice

    • 1/4 tsp  (1 mL) pepper

    • 4 cups (1 L) vegetable broth or chicken broth

    • 1/3 cup  (75 mL) 10% cream

    • chopped fresh chives


    Snap off woody ends of asparagus; cut stalks into 1-1/2-inch (4 cm) lengths. Set aside.


    In large heavy saucepan, melt butter over medium heat; cook leek, stirring occasionally, until very soft, 10 minutes.


    Add asparagus, parsley, lemon rind, lemon juice and pepper. Pour in broth and bring to boil; reduce heat and simmer until asparagus is tender, about 5 minutes. Using tongs, remove 1 cup (250 mL) of the asparagus tips; chop coarsely and set aside.


    In batches in blender or food processor, puree soup; press through sieve over saucepan to remove any fiber. Pour in cream; heat until steaming. Serve garnished with reserved chopped asparagus and sprinkling of chives.

  • Asparagus & Smoked Salmon Quiche

    Asparagus & Smoked Salmon Quiche

    • 4 oz (113 g) (113 g) asparagus

    • 1 tbsp (15 mL) (15 mL) vegetable oil

    • 3 oz (85 g) thinly sliced smoked salmon, chopped

    • 2 green onions, thinly sliced

    • 3 tbsp (45 mL) goat cheese

    • 3 eggs

    • 1/2 cup (125 mL) milk

    • 1 pinch salt

    • 1 pinch pepper


    Sour Cream Pastry:

    • 1-1/4 cups  (300 mL) all-purpose flour

    • 1/4 tsp  (1 mL) salt

    • 1/4 cup (60 mL) cold butter, cubed

    • 1/4 cup (60 mL) cold lard, cubed

    • 2 tbsp (30 mL) ice water

    • 2 tbsp  (30 mL) sour cream


    Sour Cream Pastry: In bowl, whisk flour with salt. Using pastry blender, cut in butter and lard until mixture resembles fine crumbs with a few larger pieces.


    In small bowl, whisk water with sour cream; drizzle over dry ingredients, stirring briskly with fork until ragged dough forms. Press into disc. Wrap in plastic wrap; refrigerate until chilled, about 30 minutes. (Make-ahead: Refrigerate for up to 3 days.)


    On lightly floured surface, roll out pastry to generous 1/8-inch (3 mm) thickness; fit into 9-inch (23 cm) round tart pan with removable bottom. Trim to leave 1-inch (2.5 cm) overhang; fold inside rim. Prick all over with fork. Refrigerate for 30 minutes.


    Line with foil; fill with pie weights or dried beans. Bake in bottom third of 400°F (200°C) oven for about 20 minutes or until light golden. Remove foil and weights; let cool on rack.


    Snap off woody ends of asparagus; trim stalks to 4 inches (10 cm). In large skillet, heat oil over medium heat; fry asparagus until tender-crisp, about 5 minutes.


    Sprinkle pastry shell with salmon and green onions; crumble goat cheese over top. Whisk together eggs, milk, salt and pepper; pour over salmon mixture. Lay asparagus like spokes of wheel on top, pressing lightly into egg mixture.


    Bake in center of 375°F (190°C) oven for 35 minutes or until knife inserted in center comes out clean. Let cool on rack for 5 minutes.


Nutritional Information

Nutritional value per 100 g (3.5 oz)





Dietary fibre







Vitamin A equiv.


   lutein zeaxanthin

Thiamine (B1)

Riboflavin (B2)

Niacin (B3)

Pantothenic acid (B5)

Vitamin B6

Folate (B9)


Vitamin C

Vitamin E

Vitamin K


Trace metals









85 kJ (20 kcal)


3.88 g

1.88 g

2.1 g


0.12 g


2.2 g



(5%) 38 μg

(4%) 449 μg

710 μg

(12%) 0.143 mg

(12%) 0.141mg

(7%) 0.978 mg

(5%) 0.274 mg

(7%) 0.091 mg

(13%) 52 μg

(3%) 16 mg

(7%) 5.6 mg

(7%) 1.1 mg

(40%) 41.6 μg



(2%) 24 mg

(16%) 2.14 mg

(4%) 14 mg

(8%) 0.158 mg

(7%) 52 mg

(4%) 202 mg

(0%) 2 mg

(6%) 0.54 mg

1252 Indian RD, Creston BC  •  1-250-428-2734

Sutcliffe Farms ©