Today, asparagus is appreciated not only for its delicious taste, but also for its nutritional benefits. About one-half cup of cooked asparagus contains about 20 calories, is a very good source of Vitamin A, and has 26 milligrams of vitamin C and fair amounts of riboflavin, thiamin and niacin (B vitamins).

As asparagus is grown in Illinois, spring is the time to enjoy this locally grown vegetable. Asparagus can deteriorate rapidly after picking; it should be refrigerated, processed, or eaten as soon as possible.

When preparing asparagus, be careful not to overcook. Many will steam it for 5 to 20 minutes, depending on the amount to be cooked. It should be just tender, not "mushy." Microwaving asparagus with just a couple tablespoons of water is another way to prepare. Often it is cooked for 3 to 10 minutes, again depending on the amount.

Cooked asparagus is very versatile. It makes tasty appetizers, soups, salads, hot or cold entrees, side vegetable dishes, and sandwiches. It is also scrumptious when used in omelets or casseroles. For variety, try asparagus jellied in aspic salads, marinated, or stir-fried.

Asparagus-Ham Rollups

Asparagus spears, 2 packages, 10 ounces each or about 2 lbs. fresh

2 tablespoons butter or margarine

2 tablespoons flour

1/4 teaspoon salt

1/2 teaspoon dry mustard

1 cup milk

1/2 cup (4 oz.) sharp cheddar cheese, finely shredded

6 slices ham, thinly sliced, about 1 oz. each

Preheat oven to 350^oF. Cook asparagus in small amount of water until just tender. Melt margarine in saucepan; stir in flour, salt, and dry mustard. Gradually stir in milk. Cook, stirring constantly, until thickened. Add cheese, and continue stirring until cheese is melted. Do not overcook. Divide asparagus into six portions. Place asparagus portions on, and parallel to, narrow end of each ham slice, extending ends over edges of ham. Roll as for jellyroll with asparagus in the center of each rollup. Arrange rollups in a baking dish with seam side down. Pour sauce over rollups. Bake until sauce is bubbly, about 20 minutes. Yield: 6 servings

Nutrient Analysis Per Serving (using skim milk and butter): 226 calories, 17 grams protein, 11 grams carbohydrates, 3 grams fiber, 14 grams fat, 0 trans fats, 46 milligrams cholesterol, 208 milligrams calcium, 661 milligrams sodium. Exchanges: 1½ meat, 1 vegetable, 2 fat.

Source: Jananne Finck, University of Illinois Extension nutrition and wellness educator, Springfield Center

Whole grains contain the entire grain kernel. At least half of the grains you eat should be whole grains. Examples of whole grain foods:

• Oatmeal
• Brown rice
• Popcorn
• Whole-wheat bread
• Whole-wheat flour
• Whole-wheat tortillas
• Whole-wheat pasta
• Whole-grain cornbread
• Whole-grain corn tortillas
• Bulgur (cracked wheat)

Whole Grain Smart - Read labels carefully to make sure the products you buy are whole grain. Look at the list of ingredients to see what grains or cereals a food contains. Make sure whole grains appear first on the list of ingredients.

Add Whole Grains to Your Diet

• Make some dishes with whole-grain pasta. (Try seasoning whole-grain pasta with garlic, butter and parmesan cheese.)
• For breakfast, have a bowl of oatmeal or whole-wheat bread with jelly.
• Grab a whole-grain bagel or muffin for breakfast or snack.
• Serve brown rice in place of white rice.
• Snack on whole-grain crackers.