Back to School the Healthy Way… Asparagus Roll-Ups

The third installment of Back to School the Healthy Way is a simple and quick snack that doubles as an appetizer for adults.

Asparagus are what my son calls a “super food”, he adores them! Asparagus are a nutrient dense vegetable, and contain a unique combination of anti-inflammatory phytonutrients called saponins. This perennial plant which is a member of the lily family provides a variety of antioxidant nutrients, including vitamin C, beta-carotene, and the minerals zinc, manganese, selenium as well as high levels of glutathione. Asparagus are also a good source of vitamin K, folates, vitamin A, vitamin B1, B2, B3, B6, phosphorus, potassium, iron, magnesium and calcium. To save time, prepare asparagus for dinner and make extra to have at the ready for this snack. You can’t go wrong adding this “super food” to your diet.


Clean and trim asparagus. (If the stalk is thick use a vegetable peeler to scrape the bottom portion as you would a stalk of celery).

Place cleaned asparagus in water that covers the asparagus and bring to a boil. (I frequently add a few slices of organic lemon or a drizzle of lemon infused olive oil to the water).

Reduce the heat and cook asparagus making sure they are still firm. You want the asparagus to be a bit crunchy.

Remove from water and cool. If you believe you overcooked the asparagus you can place them in a sink with cold water and ice cubes to quickly stop the cooking process. Make sure the asparagus are dry prior to wrapping with meat.

Wrap meat (we typically use nitrite and nitrate free prosciutto, or brescola) around the cooled asparagus spear and store in the refrigerator in an airtight container.

These “Asparagus Roll-Ups” make a great afterschool snack when the kids come home ravenous! The protein from the meat should stave off their hunger until dinner is ready to be served. If your children are a bit resistant to trying this snack, serve it with their favorite dip.

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