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 Your email address will not be published.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

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