Bring … These are known to have a positive effect on cell membranes and improve the body’s immunity. 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. 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. 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 we have seen, asparagus is a very healthy food that doesn’t have any downsides. If your daily goal is 2000 calories, here is a meal plan to help set you up for success. Asparagus is the only food that contains asparagusic acid. Access keto meal plans and articles. Directions Step 1 Green vegetables such as asparagus, green beans and peas will provide the healthy carb nutrition that your body needs to operate optimally. The lobster tails entree comes with two 5 ounce, steamed cold-water lobster tails and your choice of two sides. 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. Asparagus has the power to help turn that around. Asparagus, Leek, and Herb Frittata with Fresh Goat Cheese. 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. … Keto Grilled Foil Packet Asparagus Directions 1 Preheat oven to 350 degrees or to medium high heat. That will provide you with just over 3 total grams of carbs and about 1.7 grams of net carbs. The ancients didn’t know why asparagus boosted virility, but today we do. I used Gruyere here, but you can use whatever cheese you love! Some types are used to decorate homes. Roast in the oven for about 7-9 minutes, until the asparagus is bright green and just starting to soften. The combination of folate and Vitamin B12 also help stave off cognitive decline. How to Make Keto Asparagus with Lemon Sauce Prepare the asparagus by snapping off the ends and washing it. One reason is that it contains the amino acid Asparagine, from which the vegetable derives its name. 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. Here is another great Keto asparagus recipe. Glutathione also protects the skin from sun damage. Vegetables provide a nutritional powerhouse, packed as they are with vitamins, minerals and phyto-chemicals. Serve immediately. 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. This is due to its high levels of antioxidants and anti-inflammatories. Nurture healthy and lose weight – this is the perfect combination that not only women dream of. This tasty vegetable happens to be packed with nutrients that enhance our energy, optimize our urinary tract and negate the build-up of ammonia. Place This easy to customize recipe is also gluten free, low carb, paleo and keto friendly. Nutrition info is approximate and may contain errors, so you should independently verify it. Turns out mom knew what she was talking about. Asparagus is one of the most welcome signs of spring. This also helps to lower your risk of heart disease. Keto creamy asparagus with shrimp alfredo is initially made for keto and low carb eaters. Once the water has boiled, place the asparagus in the steamer basket. Add the minced garlic and toss well with your hands to combine. Special diets such as the ketogenic diet, a diet that dispenses mainly with cereals, potatoes and sugary drinks, help with this. In fact a serving of five spears of asparagus contains just twenty calories. Because of its high fiber content, asparagus is excellent for the digestive system. Set the Instant Pot to steam mode for “0” minutes if using thin asparagus and “1” minute for thicker asparagus. Lobster Tails. I typically publish a new recipe once or twice per week. Bring the water to a boil. Asparagus also contains saponins in high amounts. 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. 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. That is why you will find that vegetables form a key part of virtually every diet out there. Asparagus is one of the most welcome signs of spring. Asparagus constitutes a very keto-friendly food. Roast for 8-10 minutes for thin asparagus and 10-15 minutes for thick asparagus, or until tender. Anything that resembles spinach or kale will fall into this category and will be the best vegetable to include into dishes/meals. This veggie is used for more than food. 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. Trim the ends of your asparagus off. Asparagus represents a great food choice for your brain health. Fit a steamer basket into the saucepan. Every cup of asparagus provides you with more almost two grams of soluble fiber. The high levels of glutathione in asparagus are good to prevent the signs of aging. Pour 1 inch of water into a saucepan. Advertisement Step 2 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. This amino acid poses a serious risk for heart disease. Asparagus contains an important pre-biotic known as inulin, which does not get broken down until it reaches the large intestine. Trim the dry ends off of the asparagus. Drizzle with olive oil, and add salt and pepper to taste. Place the asparagus onto a cookie sheet, drizzle with the oil and sprinkle over the salt and pepper. 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. However, it should be noted that people who suffer from uric acid kidney stones should not consume asparagus. The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. The 7 Best Keto Meal Delivery Services of 2019, Best Keto Friendly and Low Carb Protein Powders. 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. These include vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese and selenium. 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. Fresh Steamed Asparagus (3) LongHorn Mixed Vegetables (5) Fresh Steamed Broccoli (3) Fun Fact: There are actually 200+ types of asparagus within its family. Asparagus is one of the most balanced vegetables that exist. Heat the oil in a skillet or frying pan over medium high heat. When digested this acid breaks down into sulfur containing compounds that have a rather unpleasant odor. Check the cut ends for moisture, which is a sign of recent harvesting. Reduce the heat to medium low. It is low in carbs, which makes it a smart addition to the ketogenic diet. Recent studies also suggest that saponins from asparagus may help to prevent secondary tumor formation. Better yet, sauté or roast them in lard, coconut oil, avocado oil, or ghee. Enjoy for a delicious lunch or dinner as part of the standard SlimFast Plan or if you’re following SlimFast Keto! 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. Please read the disclaimers in our. This vegetable can also benefit people who have Type 2 Diabetes. Pour 1 inch of water into a saucepan. According to a 2010 study, asparagus can also act as a natural diuretic by helping to flush excess salt and fluid from the body. 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. Use asparagus as soon as possible. If you have especially thick asparagus, you may wish to trim … Drizzle it with melted butter and lemon juice, and sprinkle with kosher salt, black pepper, and garlic powder. Asparagus is good news for your heart. That is because it is packed with vitamins and minerals but very low in calories. Put one cup of cold water in the Instant Pot. Asparagus has the power to help tur… Required fields are marked *. 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. Sprinkle ⅓ cup freshly crumbled goat cheese on. This is especially beneficial for people with edema and high blood pressure. Then layer the other half of the asparagus and onion. But you still have several low carb (and healthy) sides to choose from. It’s also a good source of chromium, which helps insulin to do its job of transporting glucose. 3 If you eat dairy, you can make a cream sauce with heavy cream, cheese, and/or cream cheese. … Place water in the bottom half of a steamer pan set. 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. It will help to move your food through your gut and help to bring relief from digestive issues such as belching and flatulence. Following a keto diet takes a lot of research, preparation and dedication. Immediately remove the asparagus from the steamer and transfer to a serving platter. 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. Add 1/2-inch of water to a skillet and … © Keto Diet Living 2019 | All Rights Reserved. Wash, trim and dry asparagus spears with a knife or snap them off. As most of you can guess, these are dark and leafy. They are low in calories, taste fantastic and can be served up baked, steamed, roasted or raw. This is backed up with generous levels of Vitamin B, which are able to regulate an amino acid called homocysteine. We also provide a comprehensive asparagus-keto FAQ, along with one of our favorite recipes! If your daily goal is 1500 calories, here is a meal plan to help set you up for success. Privacy policy. Asparagus is considered to be an extremely nutrient dense food. In this article we provide the definitive answer to the question whether asparagus belongs on the keto diet. Of course, it doesn’t contain much fat, but that is not what you are trying to get from your vegetables. It also contains no fat and is very low in sodium. However, those veges that are high in carbohydrates need to be approached with extreme caution. Steam, covered, until easily pierced … It has high rates of Vitamin K, which can help to alleviate blood clots. Refrigerate in an open plastic bag. Vegetables and fat. 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. Set a net carbohydrate goal and search and log over 1 million foods and recipes. Most of our recipes are low-carb (or keto) and gluten-free, but some are not. You don’t have to only eat asparagus as a side to your  dinner meal. Your email address will not be published. Green and purple spears should be brightly colored from tip to end with little or no white and no shriveled, dry ends. If taking to a party, try a flavored aioli dip to dip them in. Remember when you were a child and your mother told you to eat your vegetables? Add salt and butter, and bring to a boil. 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. Cover and steam until the asparagus are just barely tender, about 5 minutes. Track exercise, weight, ketones, blood glucose, and body measurements. Heat water in a pan, a steamer or prepare an instant pot to steam the asparagus. How to eat as an appetizer or keto snack. 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. It is calculated using the recipe calculator and the carb count excludes sugar alcohols. 4 Servings 5 min Prep Time Saponins contain both fat-soluble and water-soluble compounds. Visiting a qualified health care professional is important to your health and the content on this site is not intended as medical advice. However, the one … Too much ammonia can make us lethargic and diminish our sexual interest. For centuries it was used as an aphropdisiac. 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! Want the new recipes in your inbox. Place asparagus in a steamer basket or on the metal rack. Place asparagus in a steamer basket set over boiling water. The ancients didn’t know why asparagus boosted virility, but today we do. Heat 2 tablespoons olive oil in a medium- size, ovenproof, non-stick skillet over medium heat. Following a keto diet takes a lot of research, preparation and dedication. Add the egg mixture and gently shake the pan to distribute. Bake for 15 minutes, or until the asparagus is tender to your liking. Your email address will not be published. A typical meal might include 5 asparagus spears. You can use keto vegetables as a vehicle for fat by seasoning cooked vegetables with butter. As well as being very low in carbs, it’s also great for heart health and overall well-being. Thinner spears will require just 3 minutes of steaming. When we consider how much nutritional goodness is contained in that amount, it represents very good use of your limited carbohydrate resources. Fit a steamer basket into the saucepan. Too much ammonia can make us lethargic and diminish our sexual interest. Repeat those layers and then pop the whole dish in the oven for 25 minutes. Place the prepared asparagus with the woody ends removed on a baking sheet. Low-Carb Baked Snapper with Asparagus — Recipe — Diet Doctor Once hot, add the garlic and pork … Asparagus contains high levels of Vitamin B6, which has been shown to help regulate blood sugar. For this reason, asparagus often gets added to the diet of people who are suffering with cancer. This tasty vegetable happens to be packed with nutrients that enhance our energy, optimize our urinary tract and negate the build-up of ammonia. 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. 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). By accessing or using this website, you agree to abide by the Terms of Service and Privacy Policy. Once in the large intestine, inulin helps to develop the good bacteria that promotes gut health. 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. Asparagus is an especially rich source of glutathione, which has been shown to be an effective carcinogen. Vegetables are also a key part of the keto diet. Free carb counter and keto diet tracker for the low carb and ketogenic diet. Chop off about an inch from the bottom of the asparagus. It is this acid that causes urine to smell. The best type of vegetables for a ketogenic diet are both high in nutrients and low in carbohydrates. 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. If the spears are thick, peel them lightly with a vegetable peeler. Recommended and linked products are not guaranteed to be gluten-free. 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. Asparagine has been shown to play a important role in the development and functioning of the brain. It is also known to flush toxins from the body and to help prevent kidney stones. My favorite way to eat asparagus is to make steamed asparagus, dressed with a simple sauce of melted butter, lemon juice and garlic. 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. The high levels of asparagine contained in asparagus also flushes out salt from the system. * Percent Daily Values are based on a 2000 calorie diet. Please verify that a recipe fits your needs before using it. It provides rich sources of Vitamin K and Folate (Vitamin B9) and is high in both anti-inflammatory and anti-oxidant nutrients. Secure the lid closed and make sure the sealing valve is closed. Ketogenic diet – the best asparagus recipes for the steamer. Keto Side Dishes. Steam the spaghetti squash in the microwave. On this diet, your goal should be to keep your daily carb count to 20 grams or under. We ate these as a side dish but you could also eat this asparagus as a keto appetizer or snack. For green or purple asparagus, fill a skillet with water to a depth of ¼ inch. For centuries it was used as an aphropdisiac.