Asparagus, fleshy spears topped with bud-like heads, is often thought of as a spring vegetable, with the peak season for fresh asparagus lasting from February through June. Green, white and purple varieties of asparagus exist, though green is the most common form and readily available during peak season.

When shopping for asparagus, look for firm stalks with dry, tight tips. Fresh asparagus should snap when bent. Wider spears are from older plants, and slender spears from younger ones; both are tender and flavorful. Because it’s grown in sandy soil, asparagus should be washed thoroughly to remove any dirt or grit. Though best eaten the day purchased, asparagus can be refrigerated for up to four days by wrapping the ends of the stalks in a wet paper towel and placing the vegetable in a plastic bag.

Asparagus is a nutritionally well-balanced vegetable. With only 4 calories per medium spear, it is a nutrition powerhouse, providing a wide array of nutrients needed for a healthy diet. Expecting moms-to-be can benefit from a daily serving of asparagus as it is a leading supplier of folic acid, providing 65% of your daily needs in a one-cup serving. According to the National Cancer Institute, asparagus is a also a good source of glutathione, a potent cancer fighter. An excellent source of vitamin K can also be found in this fleshy vegetable.

Top ways to enjoy asparagus:

Toss it in. Add 1-inch pieces of asparagus spears to a pot of quinoa or rice pilaf about 5 to 7 minutes before it’s done cooking. The asparagus will gently steam while the grains finish cooking.

Simple, yet tasty. There’s almost nothing simpler than grilled or roasted asparagus! Toss with a little extra-virgin olive oil, sea salt and black pepper and spread on the grill or roast in a 450F oven on a baking sheet for 10-15 minutes, turning often for even browning. Flavor with chopped fresh parsley, freshly grated lemon zest and/or grated Parmesan or Romano cheese.

Wrap it up. Use smoked turkey to wrap up a few spears of asparagus. Sprinkle with grated lemon or orange zest and the freshly squeezed juice, along with a drizzle of olive oil. Grill or broil for 10 minutes, turning halfway through cooking time.

Green Eggs. Add diced asparagus to your omelet or scrambled eggs in the morning, along with some shredded Gruyere or Swiss cheese.

Grill it. Grill asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.

Pizza Pie.Add asparagus, diced tomatoes and roasted red peppers to the top of your pizza for a real veggie kick.