I get it. Asparagus can be polarizing…if not cooked properly it can be mushy and stringy and let's call a spade, a spade, it makes your pee smell. So, is it worth it? To add it to your grocery list? To learn how to prep and cook it? IMHO, as a health coach, indeed it is. Keep reading and hear me out.

Let's start with step one: buying and preparing it. Choose a bunch with firm stems, and have the flowery parts closed. No floppies! Then, before you cook it, remove the grisly end but hold the knife! Every stalk of asparagus has what's called a natural breaking point; if you hold the two ends of the stalk and bend it, it'll naturally break at the right spot to get rid of all the fibrous parts, leaving you with all the good stuff! Mind blown? You're welcome.

Now for cooking it. Asparagus is incredibly easy to overcook. This makes it mushy! Depending on the thickness of the stalks, you'll only need to cook it for about 5–10 minutes. I recommend you set a timer for 5–7 minutes then check it by tasting one and seeing how much longer they need. If you have super skinny stalks, maybe check it after 3–4 minutes. Personally, I like asparagus best on the grill or roasted in the oven. Other people prefer steaming. If you're going to boil or steam them, I recommend the blanching method of throwing them into ice cold water right after you pull them from the heat to stop the cooking process. This will stop the asparagus from becoming too mushy. And you don't have to only have them on their own as a side dish. Chop 'em up and add to a salad, egg dishes, stir fry, or mixed into any sort of grain dish to add more veggies to your life!

One more hack if you're still not sold on trying asparagus again: try a different kind! There are many varieties of asparagus. If you've only had the green variety, which some people find the taste a little too grassy, consider trying the milder white or the sweeter but a little muddier purple asparagus! You can also add any seasoning you want to spice them up a bit. I recently roasted some asparagus in the oven with a little lemon zest and olive oil and threw some parmesan cheese on top. Yummy! Also, I highly recommend a sprinkle of truffle salt after cooking.

Now why am I recommending you add asparagus to your repertoire? Practically speaking, they're pretty inexpensive. Yay for economic health! On the health front, a ½ cup serving of asparagus gives you 20 calories, 2.2g of protein, 0.2g of fat, 1.8g of fiber, lots of vitamin K, a good amount of folate, a fair amount of vitamins A and C, some Vitamin E, potassium, and phosphorous; and a little bit of iron, zinc, and riboflavin. On the macronutrient front, we're definitely getting fiber, which is great for digestive health, heart health, balanced blood sugar support, and more. Asparagus is mostly insoluble fiber, which helps bulk up stool for easier elimination, and it also has some soluble fiber for feeding the friendly gut bugs.

On the micronutrient (vitamins and minerals) front, asparagus is a great source of folate (vitamin B9). We know that it's important we get all our B vitamins, but vitamin B9 is particularly interesting for those who are pregnant. Folate helps form red blood cells, grow cells, and form DNA. Some research shows that adequate folate from vegetables like asparagus may protect against neural tube defects, including spina bifida. We also get quite a bit of vitamin K, which is involved in blood clotting and bone health. The potassium can support healthy blood pressure. Asparagus also offers antioxidants such as vitamin E, C, glutathione, and quercetin, which help us fight oxidative stress that can cause inflammation, aging, and many illnesses and diseases. Fun fact: purple asparagus gives us anthocyanins, which are super powerful antioxidants for heart health!

And now to answer your most pressing question: why does it make your pee smell? Asparagus and smelly pee is somewhat similar to the cilantro phenomenon in that it's genetic! However, the genetic factor isn't whether it makes your pee smell, but rather if you can smell it! When the body digests asparagus, asparagusic acid is broken down into sulfur-containing byproducts, which then evaporate almost immediately when they leave the body through our urine, thus creating that…odor. Now you have something to wow your friends at your next trivia night!

So that's the scoop! Next time you're grocery shopping add to your mix this economical vegetable that packs a punch with fiber, vitamins, minerals, and antioxidants! It may sound cliche, but variety truly is the spice of life, and your body does well with variety!