Spring starts with Asparagus

Asparagus season is here, it’s one of my favourite markers that spring has truly arrived. There’s something really energising about seeing those vibrant green spears appearing at the farmers' market again — it feels like nature is gently nudging us toward lighter, fresher ways of eating. I’m a big fan of this cleansing vegetable, not just for its flavour and versatility, but for the incredible range of health benefits it offers.

It’s also a great reminder of the seasonal abundance that’s just beginning. As the days get longer and the air warms up, our bodies often start to crave foods that feel fresh, energising, and gently detoxifying — and asparagus fits that bill beautifully.

Varieties you might come across

There are a few different types of asparagus, and if you’re lucky enough to get hold of more than one kind, it’s worth playing around with them in different recipes.

Green asparagus is the one we’re all most familiar with. It’s grassy, slightly sweet, and gets its colour from growing above ground where it absorbs lots of sunlight.

White asparagus is grown underground or under mulch to block out light, which makes it more delicate in flavour — it’s less bitter and has a softer, subtler taste. It’s especially popular in places like Germany, where it’s celebrated during springtime festivals.

Then there’s purple asparagus. It’s naturally sweeter thanks to a higher sugar content, and it tends to be a little more tender. Interestingly, it loses that gorgeous colour when cooked and turns green, but it’s works perfectly raw in salads.

Why Asparagus is such a powerhouse

Asparagus is one of those vegetables that really earns its place on your plate. Nutritionally, it’s packed with goodness — high in vitamins A, C, E, K, and B6, and full of minerals like folate, iron, and calcium. It’s also a great source of fibre and plant-based protein, all while being low in calories.

It supports digestion in a big way too, especially thanks to inulin — a prebiotic fibre that helps feed the beneficial bacteria in your gut. That can help keep things moving, reduce bloating, and support overall gut health.

As a natural diuretic, asparagus can also help your body release excess water and salt, which is really useful if you’re feeling a bit puffy or retaining fluid. At the same time, it supports the kidneys and urinary tract and may even reduce the risk of kidney stones.

There are some impressive heart and brain health benefits too. The folate in asparagus helps regulate homocysteine, which is linked to cardiovascular health. Combined with potassium, it can support healthy blood pressure. Folate also works with B12 to support brain function and mood, while antioxidants like glutathione help reduce inflammation and oxidative stress throughout the body.

A Gentle, Natural Cleanse

I often think of asparagus as one of nature’s gentle detoxifiers. It’s not about extreme cleanses or cutting things out — it’s more about bringing in the right foods that help support the body’s natural detox systems.

Asparagus supports liver function, helps balance body pH (shifting us toward a more alkaline environment), and encourages regular elimination. It's simple, unassuming, and does a lot behind the scenes — a perfect example of how food can nourish and heal in quiet, effective ways.

If you want to make the most of its nutrients, keep the cooking light. Steaming, roasting, or quickly sautéing asparagus helps retain its natural goodness. Adding lemon or garlic not only enhances the flavour, but also gives it a little extra cleansing boost.

Lemon-Garlic Asparagus Salad

This is one of my go-to salads in spring — it’s light, full of texture, and makes the most of fresh asparagus.

Ingredients:

• 1 bunch fresh asparagus, trimmed

• 150g cherry tomatoes, halved

• 1 small red onion, thinly sliced

• 60g feta cheese (optional)

• 30g toasted almonds or pine nuts (optional)

• 2 tbsp olive oil

• 1 tbsp fresh lemon juice (plus zest if you like)

• 1 tsp Dijon mustard

• 1 clove garlic, minced

• Salt & pepper to taste

• Fresh herbs like parsley or basil (optional)

Instructions:

1. Blanch the asparagus for 2–3 minutes in boiling salted water, then cool it quickly in ice water to keep it bright and crisp. Cut into bite-sized pieces.

2. Whisk together the olive oil, lemon juice, mustard, garlic, salt, and pepper to make the dressing.

3. Toss the asparagus, tomatoes, and onion with the dressing, then top with feta, nuts, and herbs if you’re using them.

4. Chill slightly or serve fresh.

Spiced Roasted Salmon with Garlic-Lemon Asparagus

This is a simple but flavour-packed dinner that comes together quickly. The harissa pesto gives it a gorgeous depth and warmth.

Ingredients:

For the salmon:

• 2 salmon fillets

• 1 tbsp olive oil

• 1 tbsp harissa pesto

• 1 clove garlic, minced

• Juice of ½ lemon

• Salt & pepper

• Fresh mint or parsley to garnish (optional)

For the asparagus:

• 1 bunch asparagus

• 1 tbsp olive oil

• 1 garlic clove, minced

• Zest of 1 lemon

• Salt & pepper

• Optional: chilli flakes or crumbled feta

Instructions:

1. Preheat the oven to 200°C / 400°F and line a baking tray with parchment.

2. Toss the asparagus with oil, garlic, lemon zest, salt, and pepper. Spread it out on one side of the tray.

3. Mix together the oil, lemon juice, garlic, and harissa pesto. Place the salmon fillets on the tray and spoon the mixture on top.

4. Roast for 18-20 minutes, until the salmon flakes easily and the asparagus is tender.

5. Serve everything together with a sprinkle of herbs or an extra dollop of harissa pesto.

Asparagus is such a great example of how seasonal, simple food can support our health in meaningful ways. Whether you're adding it to a salad, roasting it alongside some salmon, or just enjoying it on its own with a bit of lemon and olive oil, it’s one of those vegetables that always feels good to eat — especially this time of year.