13SEPTEMBER/OCTOBER 2014 ı WWW.MAXMUSCLE.COM

FOODFOCUS By Karen Morse, MPH

The name asparagus comes from the Greek word meaning “sprout” or “shoot.” Asparagus has been cultivated for more than 2,000 years, though growing this vegetable is no easy task. A crop takes two or more years to become established, and each stage of the process involves manual labor by workers. Once established, though, this popular vegetable can grow up to seven inches in a single day!

These vitamin-rich stalks boost your health in numerous ways. Check out our tips and tasty recipe for easy ways to enjoy this mighty superfood.

HEALTH BENEFITSAsparagus is a great source of B vitamins, including vitamin B1 (thiamin), B2,

niacin, choline, vitamin B6, folic acid and pantothenic acid. B vitamins help your

body transform the energy you get from food into adenosine triphosphate (ATP),

the kind of energy your cells need to keep everything from your brain cells to

your nerve cells in tip-top shape.

At only about 26 calories per cup, asparagus serves up 67 percent of your

daily recommended amount of vitamin C, vitamin A for eye health, high levels

of vitamin K for strong and healthy bones, as well as a healthy dose of fber and

other necessary nutrients.

BUYING TIPSChoose frm, bright-green stalks with tightly closed tips. Similarly-sized spears will

cook at the same rate, so look for bunches where the stalks appear to be about

the same diameter.

Jumbo spears are just as tender as thinner ones – it is actually the bright green

hue that determines tenderness. The greener the spears, the more tender they

will be.

DID YOU KNOW?

Thicker spears are

actually more succulent, containing

higher levels of

carbohydrates than the thinner spears.

Source: California Asparagus Commission

Mighty

14 WWW.MAXMUSCLE.COM ı SEPTEMBER/OCTOBER 2014

California Asparagus Risotto with Shrimp and Lemon(Serves 6)

Ingredients

• 1½ pounds large California asparagus, trimmed • 4 cups chicken broth, preferably reduced salt• ½ cup chopped shallot• 2 tablespoons olive oil• 1 cup arborio (short grain) rice• 1 teaspoon fnely chopped lemon zest• ½ cup dry white wine• 1 pound rock shrimp• Salt to taste• Freshly ground pepper to taste

Instructions1. Put asparagus into a large skillet of salted, boiling water. Return to a boil; boil until tender-crisp, about 3 minutes. 2. Drain well; spread on paper towel to cool. Cut into 1-inch lengths; reserve. 3. In a small saucepan, bring broth to a simmer; reduce to lowest heat possible to keep warm.4. In a larger saucepan, saute shallot over medium heat in olive oil until soft, about 3 minutes. 5. Stir in rice until well-coated with oil. Cook rice, stirring constantly, another minute or 2 until rice is opaque. Stir in lemon zest. 6. Deglaze with white wine, stirring constantly. Stir in 1/2 cup hot broth, cook over medium heat, stirring constantly, until broth has been absorbed and mixture thickens. Risotto should cook at lively simmer; adjust heat as necessary. 7. Continue process, using half cup hot broth at a time, making sure rice absorbs liquid before adding more. Continue adding broth. When rice is just tender, stir in reserved asparagus and shrimp. Cook, stirring constantly, until shrimp is pink. The risotto should be very creamy not soupy nor gummy. 8. Season to taste with salt and pepper.

Source: Recipe from The California Asparagus Commission

Thicker spears are perfect for throwing

on the grill or roasting in the oven,

while thinner spears are best to cut

and use in dishes such as stir-fries.

HOW TO COOKAsparagus can be enjoyed a number

of ways: steaming, grilling and

roasting to name a few. Cooking times

vary depending on the diameter of

your spears. Here are a few cooking

methods to try!

Microwave (3-5 minutes)Arrange asparagus in a microwave-

safe dish with tips facing towards the

center. Add a very small amount of

water to the bottom of the dish – just

enough so that the spears will steam.

Cover the dish with plastic wrap,

leaving one corner open to allow steam

to escape. Microwave on high for 3-5

minutes. Let stand about three minutes

before serving.

Stir-Fry (3-5 minutes)Cut asparagus spears diagonally into

1-inch pieces, taking care to keep the

tips whole. Heat a tablespoon of your

favorite oil that stands up well to heat

(sesame oil is a good choice). Add

asparagus and stir-fry for 3-5 minutes.

On The Grill (8-10 minutes)Coat extra-large asparagus spears

with olive oil and season with sea salt

and freshly ground black pepper. Place

directly on the grill, turning several

times until spears become tender.

PREP TIP Instead of using a knife to trim

asparagus spears, snap off the bottom

of each spear one by one. The stalk

will break where it naturally begins to

get tough.

WHAT’S THAT SMELL?Depending on which study you read,

between 22 percent and 50 percent

of the population report having foul-

smelling urine after eating asparagus.

The odor is thought to be due to a

sulfur-containing compound called

methanethiol that is produced as

asparagus is digested. For years,

scientists weren’t sure if only some

people produced the smell or if the

odor could only be detected by some

people. Recent studies discovered that

it was in fact a genetic mutation in the

olfactory receptors, allowing some to

identify this distinct smell while others

are not able. MS&F

Green Versus White AsparagusWhite asparagus is grown underground. The spears are covered by mounded dirt so that they’re not exposed to light (a process known as etiolation). Without light, the plant can’t produce chlorophyll and therefore, it is kept from turning green.