May Nutrition Highlight: Asparagus

Spring is here and there are lots of options for seasonal produce! This month's nutritional highlight is Asparagus. I chose asparagus because the harvest season in New York is relatively short and most active in May - click here for a great resource on what's in season!

Asparagus is a good source of antioxidants (including vitamins C and E) and a good source of fiber, promoting digestive health.

Asparagus Bunch

Half a cup of cooked asparagus contains:

  • Calories: 20
  • Protein: 2.2 grams
  • Fat: 0.2 grams
  • Fiber: 1.8 grams
  • Vitamin C: 12% of the RDI
  • Vitamin A: 18% of the RDI
  • Vitamin K: 57% of the RDI
  • Folate: 34% of the RDI
  • Potassium: 6% of the RDI
  • Phosphorous: 5% of the RDI
  • Vitamin E: 7% of the RDI

Click here for the source

Asparagus Pasta

Spring Pasta with Asparagus, Peas, and Lemon

I often roast lots of asparagus and use leftovers in a salad or frittata. But my favorite way to use it is in this spring pasta dish! 


  • 1 lb of pasta (any kind you like)
  • 2 tablespoons of olive oil 
  • 2 shallots, chopped
  • 1 lb asparagus (as thin as you can find), ends snapped off, cut into ¾” slices
  • 2 garlic cloves, minced
  • 1 cup of shelled fresh or frozen peas
  • Zest from 1 lemon
  • Salt and pepper to taste 
  • Pecorino Romano cheese, grated (optional)

Step 1 - Prepare your veggies. Bring a large pot of salted water to a boil. Cook pasta as directed. 

Step 2 - While pasta water is boiling, heat olive oil in a large pan. Once oil is shimmering, add shallots, season with salt and pepper and cook until golden (5 minutes).

Step 3 - Add asparagus and garlic to the pan. Cook for about 3 minutes until asparagus is bright green. Stir in peas and cook until peas are bright green (about 2 minutes). 

Step 4 - Add drained pasta to the pan (reserving some of the pasta water). Toss to coat. Add cheese and a little bit of the pasta water if necessary. 

Step 5 - Stir in lemon zest and finish with fresh ground pepper to taste.


Let us know how you liked this pasta dish! Also, if you're interested in an exercise program to compliment to complete your wellness routine, reach out to us here!

Meet the Author

Kristen Latteri

NASM Certified Personal Trainer

PROnatal Certified


Kristen is a National Academy of Sports Medicine certified personal trainer who also holds a master's degree in social work from Fordham University. Her strong interest in the interconnectedness between physical health and mental well-being led her to pursue a career in personal training. Kristen works to promote healthy and happy lifestyles by coaching her clients through safe and fun workouts designed to help them achieve their personal goals.

Growing up as a competitive figure skater and ice hockey player, movement and physical fitness have always played a central role in Kristen's life. She is an avid snowboarder and enjoys spending time outdoors hiking and biking with her family.

“I love helping my clients reach their wellness goals by designing fitness programs that can be incorporated into a balanced lifestyle. My goal is to make working out a fun part of your routine!”

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