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 Your email address will not be published.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