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These crisp, golden, and delicious Parmesan asparagus fries are a tasty way to eat your veggies! Bake them in the oven or make them in the air fryer!

Parmesan Asparagus Fries

Someone suggested making asparagus fries to me, and I thought it was such a great idea. To make the crumbs stick better, I dredged the asparagus spears in an egg-flour batter and then coated with Parmesan and panko crumbs. This takes roasted asparagus to a whole new level! Once baked or air fried, they are crispy perfection! If you're gluten-free or dairy-free, not to worry! I also tested them with gluten-free crumbs, gluten-free flour, and dairy-free Parmesan, and they were just as good. For more veggie fry recipes, try these Zucchini Sticks, Eggplant Sticks, and Avocado Fries.

Move over french fries, these asparagus fries are addicting and delicious!

Ingredients

Asparagus: Look for thicker spears, and snap the ends off of a pound of asparagus.

Panko: Buy seasoned panko for extra flavor. If you only have regular, add extra seasonings, like onion powder, garlic powder, salt, and dried herbs.

Parmesan Cheese: Combine shredded parmesan with panko in a large shallow bowl.

Flour and Eggs: Whisk two eggs and two tablespoons of all-purpose flour in another bowl.

How to Air Fry Asparagus

Dip the asparagus in the egg mixture and then the panko-parmesan. Spray each one generously with olive oil.

Place the spears in an even layer in the basket, and air fry the asparagus at 380°F for six to seven minutes, flipping them halfway.

How to Bake Asparagus Fries

If you don't have an air fryer, you can bake the asparagus instead. First, preheat the oven to 425°F, spray a sheet pan with oil, and place the breaded asparagus on the sheet pan.

Spray the spears with oil and bake them for 12 to 14 minutes, turning halfway.

What to Serve with Asparagus Fries

These crispy asparagus fries would go great with shrimp, air fryer steaks, baked salmon, or roasted chicken. If you want to add another side, try them with smashed sweet potatoes or roasted butternut squash. You could also serve them with ranch or garlic aioli if you want a dipping sauce.

How to Store

Refrigerate for up two days in an airtight container. Reheat them in the air fryer or oven until warm.

Variations

If you're gluten-free or dairy-free, not to worry! I also tested them with gluten-free crumbs, gluten-free flour, and dairy-free Parmesan, and they were just as good.

More Asparagus Recipes You'll Love

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These crisp, golden, and delicious Parmesan asparagus fries are a tasty way to eat your veggies! Bake them in the oven or make them in the air fryer!

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Cheesy Garlic Roasted Asparagus with mozzarella cheese is the best side dish to any meal! Low Carb, Keto AND the perfect way to get your veggies in!

Even non-asparagus fans LOVE this recipe! Cheesy Garlic Roasted Asparagus tastes absolutely amazing...the whole family gets behind this one.

ROASTED ASPARAGUS

The easiest way to get asparagus into your diet is roasting them. Throw them on a baking sheet or tray and letting the oven work it's thing. It doesn't get any easier. But not everyone's a fan of these green stalks! Coming up with ways for everyone to enjoy them can be a nightmare! That's where this asparagus recipe comes in! You're only four main ingredients away from having the best roasted asparagus of your life!

HOW TO ROAST ASPARAGUS

Snap off the woody dry ends of the asparagus. A quicker way when cooking a large bunch like this is to snap the end off one first, then line them all up on your chopping board and slice through the rest at the same length.

Drizzle with a delicious olive oil/garlic mixture.

Roast asparagus for only 10 minutes first to avoid over cooking them. Just make sure your oven is preheated!

Top with mozzarella cheese and broil (or grill)! You could use whatever cheese you have on hand here, preferably a nice mild melting cheese.

All done in less than 15 minutes!

MORE SIDE DISHES?

Creamy Garlic Parmesan Brussels Sprouts & Bacon
Creamy Broccoli
Cheesy Sweet Potatoes

WATCH HOW WE MAKE Cheesy Garlic Roasted Asparagus RIGHT HERE!

Preheat oven to 425°F (220°C). Lightly grease a baking sheet with nonstick cooking oil spray.

Arrange asparagus on baking sheet. Set aside.

In a small bowl mix together olive oil, garlic, salt and pepper. Drizzle the oil mixture over the asparagus and toss to evenly coat.

Bake for 10-15 minutes until vibrant and just beginning to get tender.

Remove from oven and top with the mozzarella cheese. Return to oven and broil (or grill) until the cheese melts and becomes golden (about 4-5 minutes).

Adjust salt and pepper, if needed. Serve immediately.

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Cheesy Garlic Roasted Asparagus with mozzarella cheese is the best side dish to any meal! Low Carb, Keto AND perfect to get your veggies in!

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Here's how to blanch asparagus perfectly to enjoy in salads, pasta, or all by itself. It's an easy technique to learn whether you want to meal prep, make a veggie tray, or freeze asparagus for later.

When it comes to cooking vegetables, blanching may be the easiest method of all. It's as simple as boiling water, and the asparagus will be done in just a couple of minutes.

After a trip to the ice bath (you can skip this step, if you want it warm), your asparagus is ready to enjoy in so many ways. Sauté it a stir fry, add it to scrambled eggs, drizzle it with Hollandaise, or dip in ranch.

Or maybe just snack on it plain. Blanched asparagus can do no wrong.

Tutorial notes

Trimming: To trim the tough, fibrous portion of each spear, you can cut it with a knife or bend it until it snaps. The asparagus will break precisely where the tender part ends and the tough part begins.

Buying: Look for straight, sturdy spears that are bright green with a purple hue at the tip. If the tips of the spears start to open, darken or appear slimy, skip it. Check the bottom of the bunch to see if the stalks are wrinkled, completely dried out, or too woody. Last, consider your recipe with regard to spear-size. For example, thin spears are great in asparagus salad while thicker spears are great for asparagus wrapped in prosciutto.

Storing: Trim off the ends with a sharp knife and place the bunch upright in an inch or so of cold water inside the refrigerator until you need it. A square-bottomed mug or ramekin works great for this.

Step-by-step instructions

Bring a stockpot or Dutch oven filled with an inch or two of salted water to a boil. Add the asparagus and cook until bright green and crisp-tender, about 3 to 4 minutes, depending on the size of your asparagus.

Remove from the boiling water and immediately plunge them into the ice bath to halt cooking. Once completely cool, drain completely and pat dry.

Recipe tips and variations

Yield: This recipe makes 4 servings (1 cup blanched asparagus each). 1 pound asparagus yields about 2 cups chopped asparagus.

Storage: Store leftovers covered in the refrigerator for up to 4 days.

Freezer: Arrange drained asparagus in a single layer on a sheet pan lined with parchment or waxed paper and put it in the freezer. Once the asparagus is frozen, transfer it to a zipper-top bag and freeze up to 9 months. Remove and reheat any portion size, or thaw the whole bag overnight in the refrigerator before reheating.
Peeling: If the skin seems thick and tough, use a vegetable peeler or paring knife to peel the stalk to within about 2 inches of the tip.

Sauce it up: Blanched asparagus is delicious with a drizzle of hollandaise or teriyaki sauce.

Expired: Asparagus tips are the most tender part of the vegetable and always the first to go bad. If the tips start to change to a very dark green color and fall apart easily between your fingers, it's time to toss.

Leftovers: Use leftover blanched asparagus in an omelet or scrambled eggs, in pasta (such as Pasta with Peas and Prosciutto, below), or on a vegetable platter.

Pasta with Peas and Prosciutto is the perfect spring meal. Fresh asparagus, mushrooms, a splash of crisp white wine, salty Parmesan shavings, and a few slices of savory prosciutto complete the 30-minute meal.

View Recipe

Amazing asparagus recipes

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How to Blanch Asparagus

Here's how to blanch asparagus perfectly to enjoy in salads, pasta, or all by itself. It's an easy technique to learn whether you want to meal prep, make a veggie tray, or freeze asparagus for later.

To blanch the asparagus:

Fill a large bowl with water and ice. In a large saucepan or stockpot, bring 1 inch water and 1 teaspoon salt to boil. Add asparagus, cover, and boil until bright green and crisp-tender, about 3 to 4 minutes.

Immediately remove from boiling water and plunge into ice bath to stop the cooking. When completely cool, drain well and pat dry.

1. Trimming: To trim the tough, fibrous portion of each spear, you can cut it with a knife or bend it until it snaps. The asparagus will break precisely where the tender part ends and the tough part begins.

2. Buying: Look for straight, sturdy spears that are bright green with a purple hue at the tip. If the tips of the spears start to open, darken or appear slimy, skip it. Check the bottom of the bunch to see if the stalks are wrinkled, completely dried out, or too woody. Last, consider your recipe with regard to spear-size. For example, thin spears are great in asparagus salad while thicker spears are great for asparagus wrapped in prosciutto.

3. Storing: Trim off the ends with a sharp knife and place the bunch upright in an inch or so of cold water inside the refrigerator until you need it. A square-bottomed mug or ramekin works great for this.

4. Yield: This recipe makes 4 servings (1 cup blanched asparagus each). 1 pound asparagus yields about 2 cups chopped asparagus.

5. Storage: Store leftovers covered in the refrigerator for up to 4 days.

6. Freezer: Arrange drained asparagus in a single layer on a sheet pan lined with parchment or waxed paper and put it in the freezer. Once the asparagus is frozen, transfer it to a zipper-top bag and freeze up to 9 months. Remove and reheat any portion size, or thaw the whole bag overnight in the refrigerator before reheating.

Meggan Hill is a classically-trained chef and professional writer. Her meticulously-tested recipes and detailed tutorials bring confidence and success to home cooks everywhere. Meggan has been featured on NPR, HuffPost, FoxNews, LA Times, and more.

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Here's How to Blanch Asparagus perfectly to enjoy in salads, pasta, or all by itself. It's an easy technique to learn!

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Asparagus is known for making pee smell funny, but it has many health benefits. This cruciferous vegetable is good for you and can help with weight loss, prevent urinary tract infections (UTIs), promote reproductive health, and be a mood booster. Asparagus packs nutrients-including vitamins A, C, E, K, and B6, folate, iron, potassium, copper, calcium, and protein-and is a rich source of antioxidants.

This article discusses the many health benefits of asparagus. It also includes several tips for how you can cook asparagus as part of a healthy meal.

1. Can Help With Weight Loss

Not only is asparagus low in fat and calories (one cup is 27 calories), but it also contains 2.8 grams (g) of fiber. According to a review published in 2020, asparagus is a good choice if you are trying to lose weight.

Your body digests fiber slowly, keeping you feeling full between meals. Research has found that fiber can help you feel for long periods after consuming it and promotes weight loss. Fiber can also ease constipation and help lower cholesterol.

Pair asparagus with a hard-boiled egg to maximize the vegetable's low-calorie content. The combination of fiber-rich asparagus with the egg's protein will leave you feeling satisfied.

2. Helps Prevent UTIs

The 2020 review notes that asparagus is a natural diuretic, meaning it helps flush excess fluid and salt from your body. The review reports that asparagus is used in traditional medicine to help treat UTIs and other urinary problems.

It's possible a diet rich in asparagus could prevent these painful infections from developing. Going to the bathroom more frequently can move harmful bacteria out of the urinary tract.

3. Is Full of Antioxidants

Asparagus-purple asparagus, in particular-contains anthocyanins. These pigments give fruits and veggies red, blue, and purple hues. Anthocyanins also have antioxidant effects that could help your body fight cell-damaging free radicals.

Overcooking asparagus, as with all vegetables, might cause the vitamins to leach out. It's best to roast or boil asparagus for just four minutes.

4. Contains Vitamin E

Asparagus is a source of vitamin E, another important antioxidant. This vitamin helps strengthen your immune system and protects cells from the harmful effects of free radicals. Research is still trying to determine whether vitamin E can prevent cancer, heart disease, dementia, liver disease, and stroke.

5. Promotes Reproductive Health

Green asparagus contains a high level of saponin protodioscin. This plant chemical gives asparagus its bitter taste.

A review published in 2021 explains that protodioscin supports ovarian health, enhances libido post-menopause, and can even fight ovarian cancer cells. Protodioscin also helps increase testosterone production, restore erectile function, and boost libido when taken in supplement form.

Whether you can benefit from these effects simply by eating asparagus, however, needs more research. It certainly would not hurt to try.

6. Is Great for Gut Health

A study published in 2018 noted how inulin, a prebiotic in asparagus, benefits gut health. Inulin promotes a healthy balance of "good" gut bacteria, or probiotics, which reduces gas and helps you digest food easily.

Inulin is a soluble fiber, meaning it draws water into your gut to soften your stools and make them easier to pass. Eating more asparagus can keep your bowel movements regular and prevent constipation.

7. Is Rich in Folic Acid

Four asparagus spears contain 22% of your recommended daily allowance of folic acid, which supports pregnancy. Everyone needs folic acid, which helps your body make new cells.

Getting enough folic acid during pregnancy, however, can prevent major birth defects in the fetus's brain or spine. A review published in 2019 reported that people who took folic acid supplements prior to becoming pregnant were less likely to have a premature birth than those who did not.

The Food and Drug Administration (FDA) minimally regulates folic acid supplements, which may or may not be suitable for you. The effects of folic acid supplements vary from person to person and depend on the dosage, frequency of use, and interactions with other medications. Talk to a healthcare provider or pharmacist before starting any supplements.

8. Is Full of Vitamin K

One cup of asparagus, along with other green, leafy vegetables, is an excellent source of vitamin K. This vitamin is crucial for bone health and coagulation, which helps your body stop bleeding after a cut.

Research is still trying to determine if the vitamin plays a role in protecting against bone fractures. Some evidence suggests that vitamin K is essential for bone health, helps produce some bone-related proteins, and regulates bone resorption. This process protects bone density and mass by breaking down tissues that cause bone loss.

9. Brightens Your Mood

Asparagus is full of folate, a B vitamin that may lift your spirits and help ward off irritability. Research has found a connection between low levels of folate and vitamin B12 in people with depression. This finding leads some healthcare providers to prescribe daily doses of both vitamins to people with depression.

Nutrition of Asparagus

One cup of raw asparagus provides the following nutrients:

Risks of Asparagus

It's generally safe to consume asparagus. After eating asparagus, you might notice your urine has a strange color and smell, but that's not dangerous. Asparagus contains asparagusic acid, a sulfur-containing compound that gives off a pungent smell when your body breaks it down.

You may need to consume asparagus in moderation if you take warfarin, an anticoagulant (blood thinner). Asparagus is rich in vitamin K, which can interact with warfarin and make it less effective.

Tips for Consuming Asparagus

Asparagus is available year-round, though spring is its peak season. Look for firm stalks with a bright green color. Make sure to wash the stalks and trim the ends off before cooking.

There are several ways to enjoy asparagus, including:

Add asparagus heads to the tops of whole-wheat crackers and cheese for a snack.

Broil, grill, or roast asparagus with extra virgin olive oil, salt, and pepper to enjoy as a side dish.

Cut cooked asparagus into small pieces to add to pasta, salads, or stir-fries.

Enjoy the stalks with a dipping sauce made with non-fat Greek yogurt, lemon juice, minced garlic, and roasted red bell pepper.

Purée the vegetable with leeks, onions, russet potatoes, chicken broth, lemon juice, and sour cream to make asparagus soup.

A Quick Review

Asparagus is an often overlooked food that packs several nutrients and may offer many health benefits. Try making this low-fat, low-calorie vegetable a staple in your diet to help promote gut health, mood, and weight loss.

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Asparagus Might Help Prevent UTIs-And 8 Other Surprising Benefits

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Asparagus has plenty of health and nutritional benefits. Here are all of the benefits and side effects of eating asparagus.

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Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.

No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. [1] Their low glycemic loads prevent blood sugar spikes that can increase hunger.

At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.

Vegetables, fruits, and disease

Cardiovascular disease

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

A meta-analysis of cohort studies following 469,551 participants found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease, with an average reduction in risk of 4% for each additional serving per day of fruit and vegetables. [2]

The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.

The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. [3]

Although all fruits and vegetables likely contributed to this benefit, green leafy vegetables, such as lettuce, spinach, Swiss chard, and mustard greens, were most strongly associated with decreased risk of cardiovascular disease. Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) also made important contributions. [3]

When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per day had roughly a 20% lower risk of coronary heart disease [4] and stroke, [5] compared with individuals who ate less than 3 servings per day.

Blood pressure

The Dietary Approaches to Stop Hypertension (DASH) study[6] examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg-as much as medications can achieve.

A randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. [7]

In 2014 a meta-analysis of clinical trials and observational studies found that consumption of a vegetarian diet was associated with lower blood pressure. [8]

Cancer

Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. Unlike case-control studies, cohort studies, which follow large groups of initially healthy individuals for years, generally provide more reliable information than case-control studies because they don't rely on information from the past. And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer.

For example, over a 14-year period in the Nurses' Health Study and the Health Professionals Follow-up Study, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5). [3]

A meta-analysis of cohort studies found that a higher fruit and vegetable intake did not decrease the risk of deaths from cancer. [2]

A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.

A study by Farvid and colleagues followed a Nurses' Health Study II cohort of 90,476 premenopausal women for 22 years and found that those who ate the most fruit during adolescence (about 3 servings a day) compared with those who ate the lowest intakes (0.5 servings a day) had a 25% lower risk of developing breast cancer. There was a significant reduction in breast cancer in women who had eaten higher intakes of apples, bananas, grapes, and corn during adolescence, and oranges and kale during early adulthood. No protection was found from drinking fruit juices at younger ages. [9]

Farvid and colleagues followed 90, 534 premenopausal women from the Nurses' Health Study II over 20 years and found that higher fiber intakes during adolescence and early adulthood were associated with a reduced risk of breast cancer later in life. When comparing the highest and lowest fiber intakes from fruits and vegetables, women with the highest fruit fiber intake had a 12% reduced risk of breast cancer; those with the highest vegetable fiber intake had an 11% reduced risk. [10]

After following 182,145 women in the Nurses' Health Study I and II for 30 years, Farvid's team also found that women who ate more than 5.5 servings of fruits and vegetables each day (especially cruciferous and yellow/orange vegetables) had an 11% lower risk of breast cancer than those who ate 2.5 or fewer servings. Vegetable intake was strongly associated with a 15% lower risk of estrogen-receptor-negative tumors for every two additional servings of vegetables eaten daily. A higher intake of fruits and vegetables was associated with a lower risk of other aggressive tumors including HER2-enriched and basal-like tumors. [11]

A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables-such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like-and fruits "probably" protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach. Fruit probably also protects against lung cancer. [12]

Specific components of fruits and vegetables may also be protective against cancer. For example:

A line of research stemming from a finding from the Health Professionals Follow-up Study suggests that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. [12] One of the pigments that give tomatoes their red hue-lycopene-could be involved in this protective effect. Although several studies other than the Health Professionals Study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection. [14]

Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other lycopene-containing foods may reduce the occurrence of prostate cancer. [12] Lycopene is one of several carotenoids (compounds that the body can turn into vitamin A) found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer. [12] But more research is needed to understand the exact relationship between fruits and vegetables, carotenoids, and cancer.

Diabetes

Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there isn't an abundance of research into this area yet, preliminary results are compelling.

A study of over 66,000 women in the Nurses' Health Study, 85,104 women from the Nurses' Health Study II, and 36,173 men from the Health Professionals Follow-up Study-who were free of major chronic diseases-found that greater consumption of whole fruits-especially blueberries, grapes, and apples-was associated with a lower risk of type 2 diabetes. Another important finding was that greater consumption of fruit juice was associated with a higher risk of type 2 diabetes. [15]

Additionally a study of over 70,000 female nurses aged 38-63 years, who were free of cardiovascular disease, cancer, and diabetes, showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that consumption of fruit juices may be associated with an increased risk among women. (16)

A study of over 2,300 Finnish men showed that vegetables and fruits, especially berries, may reduce the risk of type 2 diabetes. [17]

Weight

Data from the Nurses' Health Studies and the Health Professional's Follow-up Study show that women and men who increased their intakes of fruits and vegetables over a 24-year period were more likely to have lost weight than those who ate the same amount or those who decreased their intake. Berries, apples, pears, soy, and cauliflower were associated with weight loss while starchier vegetables like potatoes, corn, and peas were linked with weight gain. [1] However, keep in mind that adding more produce into the diet won't necessarily help with weight loss unless it replaces another food, such as refined carbohydrates of white bread and crackers.

Gastrointestinal health

Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. [18] The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis. [19]

Vision

Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases-cataracts and macular degeneration-which afflict millions of Americans over age 65. [20-23] Lutein and zeaxanthin, in particular, seem to reduce risk of cataracts. [24]

References

1. Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. PLoS medicine. 2015 Sep 22;12(9):e1001878.

2. Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu FB. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. . 2014 Jul 29;349:g4490.

3. Hung HC, Joshipura KJ, Jiang R, Hu FB, Hunter D, Smith-Warner SA, Colditz GA, Rosner B, Spiegelman D, Willett WC. Fruit and vegetable intake and risk of major chronic disease. Journal of the National Cancer Institute. 2004 Nov 3;96(21):1577-84.

4. He FJ, Nowson CA, Lucas M, MacGregor GA. Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: meta-analysis of cohort studies. Journal of human hypertension. 2007 Sep;21(9):717.

5. He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. . 2006 Jan 28;367(9507):320-6.

6. Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH. A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine. 1997 Apr 17;336(16):1117-24.

7. Appel LJ, Sacks FM, Carey VJ, Obarzanek E, Swain JF, Miller ER, Conlin PR, Erlinger TP, Rosner BA, Laranjo NM, Charleston J. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. . 2005 Nov 16;294(19):2455-64.

8. Yokoyama Y, Nishimura K, Barnard ND, Takegami M, Watanabe M, Sekikawa A, Okamura T, Miyamoto Y. Vegetarian diets and blood pressure: a meta-analysis. JAMA internal medicine. 2014 Apr 1;174(4):577-87.

9. Farvid MS, Chen WY, Michels KB, Cho E, Willett WC, Eliassen AH. Fruit and vegetable consumption in adolescence and early adulthood and risk of breast cancer: population based cohort study. . 2016 May 11;353:i2343.

10. Farvid MS, Eliassen AH, Cho E, Liao X, Chen WY, Willett WC. Dietary fiber intake in young adults and breast cancer risk. Pediatrics. 2016 Mar 1;137(3):e20151226.

11. Farvid MS, Chen WY, Rosner BA, Tamimi RM, Willett WC, Eliassen AH. Fruit and vegetable consumption and breast cancer incidence: Repeated measures over 30 years of follow‐up. International journal of cancer. 2018 Jul 6.

12. Wiseman M. The Second World Cancer Research Fund/American Institute for Cancer Research Expert Report. Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective: Nutrition Society and BAPEN Medical Symposium on 'Nutrition support in cancer therapy'. Proceedings of the Nutrition Society. 2008 Aug;67(3):253-6.

13. Giovannucci E, Liu Y, Platz EA, Stampfer MJ, Willett WC. Risk factors for prostate cancer incidence and progression in the health professionals follow‐up study. International journal of cancer. 2007 Oct 1;121(7):1571-8.

14. Kavanaugh CJ, Trumbo PR, Ellwood KC. The US Food and Drug Administration's evidence-based review for qualified health claims: tomatoes, lycopene, and cancer. Journal of the National Cancer Institute. 2007 Jul 18;99(14):1074-85.

15. Muraki I, Imamura F, Manson JE, Hu FB, Willett WC, van Dam RM, Sun Q. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. . 2013 Aug 29;347:f5001.

16. Bazzano LA, Li TY, Joshipura KJ, Hu FB. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care. 2008 Apr 3.

17. Mursu J, Virtanen JK, Tuomainen TP, Nurmi T, Voutilainen S. Intake of fruit, berries, and vegetables and risk of type 2 diabetes in Finnish men: the Kuopio Ischaemic Heart Disease Risk Factor Study-. The American journal of clinical nutrition. 2013 Nov 20;99(2):328-33.

18. Lembo A, Camilleri M. Chronic constipation. New England Journal of Medicine. 2003 Oct 2;349(14):1360-8.

19. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett AW. A prospective study of dietary fiber types and symptomatic diverticular disease in men. The Journal of nutrition. 1998 Oct 1;128(4):714-9.

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Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.

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(Original) How to Prepare Asparagus and How to Mince Garlic 

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(Original) How to Prepare Asparagus and How to Mince Garlic 

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How to prepare your asparagus and mince your garlic

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How to make delicious Parmesan Asparagus Fries!!