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