ASPARAGUSASPARAGUS

Presented by: Helen PaikPresented by: Helen Paik

Various Forms to BuyVarious Forms to Buy

Bright green or white stalks, usually Bright green or white stalks, usually 10 to 12 inches in length10 to 12 inches in length

In Season: Spring, SummerIn Season: Spring, Summer Part of Lily familyPart of Lily family Asparagus spears grow from a Asparagus spears grow from a

crown that is planted about a foot crown that is planted about a foot deep in sandy soils. deep in sandy soils.

Each crown will send spears up for Each crown will send spears up for about 6-7 weeks during the spring about 6-7 weeks during the spring and early summer. and early summer.

Grown in the U.S. since the l870's. Grown in the U.S. since the l870's.

All Star Veggie because..All Star Veggie because..

According to the National Cancer Institute: According to the National Cancer Institute: highest tested food containing Glutathione, one of highest tested food containing Glutathione, one of the body's most potent cancer fighters.the body's most potent cancer fighters.

High in Rutin, which is valuable in strengthening High in Rutin, which is valuable in strengthening the blood vessels. the blood vessels.

Good source of Vitamin B6Good source of Vitamin B6 High in Vitamin A, Vitamin C, Vitamin E, FolacinHigh in Vitamin A, Vitamin C, Vitamin E, Folacin Grams of fiber per serving: 2gGrams of fiber per serving: 2g Calories per serving: 22Calories per serving: 22 Phytochemicals: Beta-carotene, Lutein & Phytochemicals: Beta-carotene, Lutein &

Zeaxanthin Zeaxanthin

Interesting Facts!Interesting Facts!

A well cared for asparagus A well cared for asparagus planting will generally produce planting will generally produce for about 15 years without being for about 15 years without being replanted. replanted.

Asparagus was first cultivated Asparagus was first cultivated about 2500 years ago in Greece. about 2500 years ago in Greece.

URINE ODOR??URINE ODOR??

Ways to PrepareWays to Prepare

BoilBoil SteamSteam MicrowaveMicrowave Stir-FryStir-Fry Add to noodle dishes Add to noodle dishes

or casserolesor casseroles Grill those bad boys Grill those bad boys

(inside or outside!)(inside or outside!)

RECIPESRECIPESSteamed Salmon and Asparagus with Walnut VinaigretteAsparagus Tapas with Red Pepper Sauce Asparagus and Citrus Salad Rolled Steak Stuffed with California AsparagusAsparagus Guacamole Asparagus/Chicken OrientalCalifornia Spring Jumbo Asparagus, Papaya, Shrimp 'n' Pasta Salad California fresh Asparagus Casserole Bake Baked Asparagus with Parmesan Cheese California Springtime Asparagus Salad Steamed California fresh Asparagus, with Red Pepper Sauce Springtime Stir-Fry with Scallops & California Jumbo Asparagus Grilled Prime Rib with California Jumbo AsparagusSesame Asparagus Salad Asparagus Polonaise Asparagus Pasta Bella Asparagus Roasted Asparagus Parmesan Asparagus Spears

Asparagus, Papaya, Shrimp 'n' Pasta Salad: IngredientsAsparagus, Papaya, Shrimp 'n' Pasta Salad: Ingredients

1 lb. Calif. Jumbo Asparagus1 lb. Calif. Jumbo Asparagus1 Med. Papaya halved, seeded and 1 Med. Papaya halved, seeded and peeled.peeled.1/3 Cup light sour cream 1/3 Cup light sour cream 1/4 Cup Papaya or Mango nectar1/4 Cup Papaya or Mango nectar1 1/2 tbsp. Bottled mango chutney1 1/2 tbsp. Bottled mango chutneyPeel of 1/2 lemonPeel of 1/2 lemon6 oz. Dry Fusilli, Rotelle or other curly 6 oz. Dry Fusilli, Rotelle or other curly pasta, cooked, rinsed and drained (about pasta, cooked, rinsed and drained (about 3 cups cooked).3 cups cooked).1/3 lb. small shelled and cooked shrimp1/3 lb. small shelled and cooked shrimp1/4 Cup green onions1/4 Cup green onions8 Boston or Bibb lettuce leaves 8 Boston or Bibb lettuce leaves

Asparagus, Papaya, Shrimp 'n' Pasta Salad: RecipeAsparagus, Papaya, Shrimp 'n' Pasta Salad: Recipe Trim or break off Jumbo Asparagus spears at the tender point and Trim or break off Jumbo Asparagus spears at the tender point and

rinse.rinse.In a large skillet, cook Asparagus until crisp-tender, about 3 to 5 In a large skillet, cook Asparagus until crisp-tender, about 3 to 5 minutes. Do not overcook. Drain and rinse under cold water. minutes. Do not overcook. Drain and rinse under cold water.

Chill and set aside 12 spears; cut remaining Asparagus into 1 inch Chill and set aside 12 spears; cut remaining Asparagus into 1 inch pieces. pieces.

Remove seeds and cut half of papaya into eight 12 thin, lengthwise Remove seeds and cut half of papaya into eight 12 thin, lengthwise slices - chill. Cut remaining half into bite-size pieces. slices - chill. Cut remaining half into bite-size pieces.

In large bowl, combine sour cream, nectar, chutney and lemon peel. In large bowl, combine sour cream, nectar, chutney and lemon peel. Add cooled pasta, mix well. Stir in Asparagus and papaya pieces, Add cooled pasta, mix well. Stir in Asparagus and papaya pieces, shrimp and green onions. Chill briefly.shrimp and green onions. Chill briefly.

To serve, spoon pasta mixture on lettuce leaves and arrange papaya To serve, spoon pasta mixture on lettuce leaves and arrange papaya and Asparagus spears. Garnish with lemon twists or wedges and fresh and Asparagus spears. Garnish with lemon twists or wedges and fresh mint, if desired. mint, if desired.

Makes 4 servings Makes 4 servings

ENJOY!ENJOY! Nutrients per serving: Calories 295; Protein 17.3 grams; Fat 3.7 Nutrients per serving: Calories 295; Protein 17.3 grams; Fat 3.7

grams; Calories from Fat 11%; Carbohydrate49.9 grams; grams; Calories from Fat 11%; Carbohydrate49.9 grams; Cholesterol 80 mg; Fiber 5.6 grams; Sodium 193 mg.Cholesterol 80 mg; Fiber 5.6 grams; Sodium 193 mg.

So do we all love So do we all love Asparagus yet?Asparagus yet?

Is high in Folic Acid and is a Is high in Folic Acid and is a good source of potassium, fiber, good source of potassium, fiber, vitamin B6, vitamins A and C, vitamin B6, vitamins A and C, and thiamin. and thiamin.

Has No Fat, contains No Has No Fat, contains No Cholesterol and is low in Cholesterol and is low in Sodium.Sodium.

Nutrient DenseNutrient Dense Easy to prepare and Easy to prepare and

DELICIOUS!DELICIOUS!

REFERENCESREFERENCES

Michigan Asparagus Advisory Board: Michigan Asparagus Advisory Board: http://www.asparagus.org/http://www.asparagus.org/

California Asparagus Commission: California Asparagus Commission: http://www.calasparagus.com/index.htmhttp://www.calasparagus.com/index.htm

National Cancer Institute: http://app1-National Cancer Institute: http://app1-ws1b-2.nci.nih.gov/color/asparagus/prodws1b-2.nci.nih.gov/color/asparagus/produceitem_popupuceitem_popup