Low-histamine diet: Asparagus at a glance
In this article, we take a closer look at asparagus from a histamine perspective. Is asparagus suitable for a low-histamine diet, or is it one of the foods with a higher histamine content?
Asparagus at a glance:
Today, asparagus is widespread throughout Europe, North Africa, and the northern United States. The spears are harvested from March to the end of June, when they have reached a length of 15 to 20 cm, are tender and fleshy, and have small, firm tips. There are more than 300 varieties of asparagus, but only about 20 of these are edible.
The different main groups:
Asparagus is divided into three main groups: white, green, and purple asparagus.
- White asparagus grows entirely in the dark and is intentionally covered with soil to prevent it from turning green. Its flavor is somewhat more delicate than green asparagus, but it is also more expensive due to the increased labor involved in its cultivation.
- Green asparagus is the second most common variety after white asparagus. The spears are harvested at a length of approximately 20 cm.
- Purple asparagus is harvested when it reaches a length of 5 to 7 cm and has a fruity taste.
Asparagus season and storage:
Asparagus is harvested seasonally from March to the end of June. It doesn't keep for long; the fresher it is, the better it tastes. To make it last a little longer, wrap it in a damp cloth and store it in the vegetable drawer of your refrigerator. However, if you peel the asparagus and freeze it in a suitable bag or container, you can keep it for up to 8 months.
Nutrients in asparagus: Why it's a healthy choice
Asparagus is 90% water and therefore very low in calories. It also provides many vitamins, such as vitamins C, E, and several B vitamins, which are important for the function of the nervous system. Thanks to its abundant aspartic acid and high potassium content, asparagus is well-suited to stimulating metabolism, purifying the blood, and flushing toxins from the body. Furthermore, it supports the function of the liver, lungs, and kidneys. It's no wonder that asparagus was once called the "policeman of the kidneys."
Asparagus – a low-histamine vegetable?
Fortunately, asparagus is excellent for a low-histamine diet and can therefore be perfectly used in everyday cooking. In most cases, green asparagus is even better tolerated than white asparagus on a low-histamine diet.
Asparagus is suitable for:
- low-histamine diet
- lactose-free diet
- low-fructose diet
- low-sorbitol diet
- gluten-free diet
- low-salicylate diet
Asparagus is rather unsuitable for a:
- low-nickel diet
Asparagus in a low-histamine diet: Shopping tips and preparation
The asparagus should be as fresh as possible. The spears should be crisp and firm, with beautifully colored tips free of brown spots. Ideally, the spears should be roughly the same size to ensure even cooking. When you squeeze the ends of fresh asparagus, the juice should not taste sour.
Low-histamine processing of asparagus
Asparagus is incredibly versatile; it can be served classically with potatoes and hollandaise sauce, but it also tastes fantastic grilled, roasted, in a mixed salad, or as a delicious cream of asparagus soup. For a salad dressing, verjus or acerola juice is recommended, as both are often well-tolerated on a low-histamine diet.
First, cut off the woody ends, which can be cooked and pureed to make a delicious soup. Then, peel the asparagus spears from top to bottom using a vegetable peeler.
Before cooking, it is recommended to tie the asparagus spears together so that they can be removed from the pot more easily afterwards.
Low-histamine asparagus recipes: Delicious ideas for the kitchen
Asparagus is incredibly versatile; you can fry, grill, boil, or serve it as a delicious salad or flavorful soup. Below you'll find a few low-histamine asparagus recipes to try.
This creamy pasta with asparagus is absolutely delicious. The recipe is suitable for a low-histamine diet and is also vegetarian. You will need spelt pasta, white asparagus, onions (1), young Gouda cheese, heavy cream, butter, parsley, tarragon, capers in brine (1), and salt.
Our tip: For a gluten-free version, you can replace the spelt pasta with rice or sweet potatoes, for example.
Springtime potato and asparagus salad:
This low-histamine, spring-like potato and asparagus salad is perfect for a barbecue or as meal prep!
Our tip: For an even more unique taste, you can add a tablespoon of ourHistaFood vegetable spread to your salad.
Potato and asparagus cream soup:
You don't need many ingredients for this soup. It's quick to prepare and simply delicious. You'll need potatoes, white asparagus, green asparagus, acerola juice, oat cream (1), salt, water, and cress.
Our tip: Instead of oat cream, you can also use oat milk.
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Sources:
https://eatsmarter.de/lexikon/warenkunde/gemuese/spargel
The Great Encyclopedia of Food, Südwest Verlag GmbH Munich (1998)