Your email address will not be published. According to a 2010 study, asparagus can also act as a natural diuretic by helping to flush excess salt and fluid from the body. When digested this acid breaks down into sulfur containing compounds that have a rather unpleasant odor. These are known to have a positive effect on cell membranes and improve the body’s immunity. This vegetable can also benefit people who have Type 2 Diabetes. Served with steamed asparagus, this delicious salmon dish features a savory lemon-and-butter sauce plus boundless health benefits courtesy of it's Omega-3s. A typical meal might include 5 asparagus spears. Place the asparagus onto a cookie sheet, drizzle with the oil and sprinkle over the salt and pepper. Heat 2 tablespoons olive oil in a medium- size, ovenproof, non-stick skillet over medium heat. Keto-friendly sides and salads (the net carb count is in parentheses): Obviously avoid traditional steakhouse side dishes like baked potatoes, Fries, and sweet potatoes on a keto diet. Add 1 large  leek, washed well, and patted dry, dark green tops discarded,  sliced into ⅛-inch-thick half-moons, and cook, stirring often, until they begin to soften. Keto creamy asparagus with shrimp alfredo is initially made for keto and low carb eaters. Examine the tips and avoid any that show brown bruising or have started to unfurl: Tips that are no longer in a tight head have either been left too long in the ground or have gotten old. It provides rich sources of Vitamin K and Folate (Vitamin B9) and is high in both anti-inflammatory and anti-oxidant nutrients. Even though they may be healthy, they will also kick you out of the state of ketosis – the fat burning basis upon which the ketogenic diet is formed. Directions Step 1 According to a number of studies, including a 2011 study in the British Journal of Nutrition, the ability to enhance insulin secretion and improve beta-cell function will also reduce the risk of Type 2 Diabetes. Vegetables are also a key part of the keto diet. Have a serving alongside kale, green beans, any leafy green vegetable or bell peppers and you will be getting in a perfect keto-friendly meal. Your email address will not be published. Asparagus is the only food that contains asparagusic acid. Bring … … Asparagus also contains saponins in high amounts. Privacy policy. It also has great taste, cab be enjoyed baked, roasted, steamed or raw, is low in calories and carbohydrate grams and can be added to a whole host of recipes. Let’s take a look at the macronutrient profile for asparagus, based on a serving size of five spears: Here are the key minerals contained in a serving of asparagus: And these are the most important vitamins: Yes, asparagus is a keto friendly fruit. Cook, occasionally pulling the edges away from the pan with a silicone spatula, allowing uncooked egg to run underneath, until the edges are set and the  center is just beginning to set (it should still be mostly runny), 8  to 10 minutes. Recent studies also suggest that saponins from asparagus may help to prevent secondary tumor formation. * Percent Daily Values are based on a 2000 calorie diet. Of course, it doesn’t contain much fat, but that is not what you are trying to get from your vegetables. Trim the dry ends off of the asparagus. The lobster tails entree comes with two 5 ounce, steamed cold-water lobster tails and your choice of two sides. Repeat those layers and then pop the whole dish in the oven for 25 minutes. Place asparagus in a steamer basket set over boiling water. If you have especially thick asparagus, you may wish to trim … There's generally no need to peel them since we're using medium-thickness spears, but if some of the spears are very thick or woody, go ahead and peel the bottom. Add the asparagus, cover, and cook to tender-crisp, 4 to5 minutes for spears less than ½ inch in diameter, 5 to 6 minutes for jumbo asparagus. Once in the large intestine, inulin helps to develop the good bacteria that promotes gut health. Saponins contain both fat-soluble and water-soluble compounds. Advertisement Step 2 One reason is that it contains the amino acid Asparagine, from which the vegetable derives its name. I used Gruyere here, but you can use whatever cheese you love! Lobster Tails. Put one cup of cold water in the Instant Pot. Sprinkle ⅓ cup freshly crumbled goat cheese on. Asparagus contains high levels of Vitamin B6, which has been shown to help regulate blood sugar. This is due to its high levels of antioxidants and anti-inflammatories. This tasty vegetable happens to be packed with nutrients that enhance our energy, optimize our urinary tract and negate the build-up of ammonia. Track exercise, weight, ketones, blood glucose, and body measurements. Set the Instant Pot to steam mode for “0” minutes if using thin asparagus and “1” minute for thicker asparagus. If you still donâ t have heavy cream, you can thicken it with flour or heavy cream but do it in a sauce pot first and then pour it into the baking dish with asparagus. Roast in the oven for about 7-9 minutes, until the asparagus is bright green and just starting to soften. Heat water in a pan, a steamer or prepare an instant pot to steam the asparagus. Too much ammonia can make us lethargic and diminish our sexual interest. © Keto Diet Living 2019 | All Rights Reserved. Fit a steamer basket into the saucepan. Add the minced garlic and toss well with your hands to combine. Enjoy for a delicious lunch or dinner as part of the standard SlimFast Plan or if you’re following SlimFast Keto! Green vegetables such as asparagus, green beans and peas will provide the healthy carb nutrition that your body needs to operate optimally. Once the water has boiled, place the asparagus in the steamer basket. Please verify that a recipe fits your needs before using it. If your daily goal is 2000 calories, here is a meal plan to help set you up for success. The ancients didn’t know why asparagus boosted virility, but today we do. Nutrition info is approximate and may contain errors, so you should independently verify it. Roast for 8-10 minutes for thin asparagus and 10-15 minutes for thick asparagus, or until tender. Immediately remove the asparagus from the steamer and transfer to a serving platter. Asparagus contains an important pre-biotic known as inulin, which does not get broken down until it reaches the large intestine. Serve immediately. Refrigerate in an open plastic bag. Please read the disclaimers in our. If the spears are thick, peel them lightly with a vegetable peeler. 4 Servings 5 min Prep Time Asparagus is one of the most balanced vegetables that exist. The combination of folate and Vitamin B12 also help stave off cognitive decline. Add the egg mixture and gently shake the pan to distribute. Bring the water to a boil. The high levels of asparagine contained in asparagus also flushes out salt from the system. The information and content on this website have not been evaluated by the FDA and is not meant to diagnose, manage, prevent, or cure any illness, or disease. With just 3.1 total grams of carbs per five spear serving, of which 1.7 grams is dietary fiber, having a serving of asparagus on your dinner plate makes perfect keto sense. Place half of your asparagus in a baking dish, top it off with a drizzle of oil, a sprinkle of salt, a little minced garlic, some crispy fried bacon, and a handful of cheese. Pan Seared Steak with Garlic, Herb Butter, Asparagus and Mushrooms - easy skillet recipe plus"how to" tips to cook the best tender steak at home. As well as being very low in carbs, it’s also great for heart health and overall well-being. If you are doing Keto, you will love these tasty Keto Side Dishes.We have tons of recipes for easy keto side dishes that will make the Keto lifestyle simple and delicious. Here are some other keto friendly foods you can pair with asparagus for a tasty snack: Artichoke, arugula, butter, cashews, chives,  eggs, farro, fava beans, garlic scapes, goat cheese, green garlic, hazelnuts, leeks, lemon, mint, mushrooms, onion, orange, parmesan, parsley, peas, Pecorino Romano, quinoa, radishes, ramps, scallions, shallots, sorrel, Taleggio, tarragon. Because of its high fiber content, asparagus is excellent for the digestive system. That is because it is packed with vitamins and minerals but very low in calories. Keto Side Dishes. If you really love the taste of asparagus, you can safely have 5 spears with your evening meal each night without any fear of blowing out your carb grams count! Green and purple spears should be brightly colored from tip to end with little or no white and no shriveled, dry ends. Low-Carb Baked Snapper with Asparagus — Recipe — Diet Doctor Access keto meal plans and articles. Steamed lobster tail: 340 calories, 24 grams of fat, 1 gram of carbs, 0 grams of fiber, and 27 grams of protein; What to order: a 12 ounce New York strip steak with grilled asparagus and no potato. Turns out mom knew what she was talking about. Asparagus is one of the most welcome signs of spring. Asparagus represents a great food choice for your brain health. Following a keto diet takes a lot of research, preparation and dedication. For green or purple asparagus, fill a skillet with water to a depth of ¼ inch. Ketogenic diet – the best asparagus recipes for the steamer. Every cup of asparagus provides you with more almost two grams of soluble fiber. Check the cut ends for moisture, which is a sign of recent harvesting. Here is another great Keto asparagus recipe. Add salt and butter, and bring to a boil. Required fields are marked *. 3 If you eat dairy, you can make a cream sauce with heavy cream, cheese, and/or cream cheese. It will help to move your food through your gut and help to bring relief from digestive issues such as belching and flatulence. If the spears seem limp after prolonged storing, try rehydrating them before using: Trim a quarter inch off the ends and stand in cold water in the refrigerator until the  spears become more firm, 30 to 60 minutes (the longer the  better). Fun Fact: There are actually 200+ types of asparagus within its family. We ate these as a side dish but you could also eat this asparagus as a keto appetizer or snack. For centuries it was used as an aphropdisiac. This is especially beneficial for people with edema and high blood pressure. Wash, trim and dry asparagus spears with a knife or snap them off. For white asparagus, place in water to a depth of ½ inch, and steam until tender, 8 to 15 minutes, depending on size; toss gently with Herb Butter. Nurture healthy and lose weight – this is the perfect combination that not only women dream of. In this article we provide the definitive answer to the question whether asparagus belongs on the keto diet. Pour 1 inch of water into a saucepan. Pour 1 inch of water into a saucepan. They are low in calories, taste fantastic and can be served up baked, steamed, roasted or raw. It is low in carbs, which makes it a smart addition to the ketogenic diet. Better yet, sauté or roast them in lard, coconut oil, avocado oil, or ghee. Trim the ends of your asparagus off. Remember when you were a child and your mother told you to eat your vegetables? Keto Grilled Foil Packet Asparagus Directions 1 Preheat oven to 350 degrees or to medium high heat. Asparagus is an especially rich source of glutathione, which has been shown to be an effective carcinogen. That will provide you with just over 3 total grams of carbs and about 1.7 grams of net carbs. If your daily goal is 1500 calories, here is a meal plan to help set you up for success. Use asparagus as soon as possible. We also provide a comprehensive asparagus-keto FAQ, along with one of our favorite recipes! Steam, covered, until easily pierced … The ancients didn’t know why asparagus boosted virility, but today we do. Add 1/2-inch of water to a skillet and … To provide a fabulous website we participate in various affiliate marketing programs, which means Keto Diet Living gets paid commissions on purchases made through our links to retailer sites. From broccoli casserole and lime steamed asparagus to cheesy cauliflower and more, these creative and delicious recipes will make the best side dishes to try while eating low carb. Asparagine has been shown to play a important role in the development and functioning of the brain. Place asparagus in a steamer basket or on the metal rack. Steam the spaghetti squash in the microwave. Fresh Steamed Asparagus (3) LongHorn Mixed Vegetables (5) Fresh Steamed Broccoli (3) As we have seen, asparagus is a very healthy food that doesn’t have any downsides. Visiting a qualified health care professional is important to your health and the content on this site is not intended as medical advice. Vegetables provide a nutritional powerhouse, packed as they are with vitamins, minerals and phyto-chemicals. Too much ammonia can make us lethargic and diminish our sexual interest. You can use keto vegetables as a vehicle for fat by seasoning cooked vegetables with butter. It also contains no fat and is very low in sodium. Reduce the heat to medium low. Special diets such as the ketogenic diet, a diet that dispenses mainly with cereals, potatoes and sugary drinks, help with this. Place the prepared asparagus with the woody ends removed on a baking sheet. Drizzle with olive oil, and add salt and pepper to taste. It has high rates of Vitamin K, which can help to alleviate blood clots. Want the new recipes in your inbox. In fact a serving of five spears of asparagus contains just twenty calories. It is also known to flush toxins from the body and to help prevent kidney stones. These include vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese and selenium. The 7 Best Keto Meal Delivery Services of 2019, Best Keto Friendly and Low Carb Protein Powders. Recommended and linked products are not guaranteed to be gluten-free. Once hot, add the garlic and pork … Chop off about an inch from the bottom of the asparagus. Cover and steam until the asparagus are just barely tender, about 5 minutes. As most of you can guess, these are dark and leafy. For this reason, asparagus often gets added to the diet of people who are suffering with cancer. Asparagus constitutes a very keto-friendly food. Asparagus is good news for your heart. Heat the oil in a skillet or frying pan over medium high heat. I typically publish a new recipe once or twice per week. Asparagus, Leek, and Herb Frittata with Fresh Goat Cheese. This amino acid poses a serious risk for heart disease. My favorite way to eat asparagus is to make steamed asparagus, dressed with a simple sauce of melted butter, lemon juice and garlic. Following a keto diet takes a lot of research, preparation and dedication. The high levels of glutathione in asparagus are good to prevent the signs of aging. It’s also a good source of chromium, which helps insulin to do its job of transporting glucose. This easy to customize recipe is also gluten free, low carb, paleo and keto friendly. By accessing or using this website, you agree to abide by the Terms of Service and Privacy Policy. Keto Diet Living is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to and affiliated sites. However, it should be noted that people who suffer from uric acid kidney stones should not consume asparagus. On this diet, your goal should be to keep your daily carb count to 20 grams or under. Asparagus has the power to help tur… Whisk together 7 large eggs; 1 tablespoon each chopped fresh tarragon leaves, finely chopped fresh chives, and chopped fresh mint leaves; 1 teaspoon freshly grated lemon zest; ½ teaspoon  Dijon mustard; ½ teaspoon fine sea salt; and ⅛ teaspoon freshly  ground black pepper. Most of our recipes are low-carb (or keto) and gluten-free, but some are not. The best type of vegetables for a ketogenic diet are both high in nutrients and low in carbohydrates. Stir in ½ bunch asparagus, cut into 1- inch lengths, and another ¼ teaspoon salt and ⅛ teaspoon pepper, and cook, stirring occasionally, until just tender, 3 to 5 minutes. Drizzle it with melted butter and lemon juice, and sprinkle with kosher salt, black pepper, and garlic powder. Some types are used to decorate homes. Asparagus is one of the most welcome signs of spring. You don’t have to only eat asparagus as a side to your  dinner meal. Place water in the bottom half of a steamer pan set. But you still have several low carb (and healthy) sides to choose from. Vegetables and fat. I have a steamed asparagus & green goddess dip recipe that you could just use the dip.. Also this is a dish I could easily eat for a low carb lunch or as I said a snack. However, the one … How to Make Keto Asparagus with Lemon Sauce Prepare the asparagus by snapping off the ends and washing it. Glutathione also protects the skin from sun damage. For centuries it was used as an aphropdisiac. How to eat as an appetizer or keto snack. This also helps to lower your risk of heart disease.