Asparagus is one of those vegetables I have to be in the mood for, but when I am, I love it! There are ways to tone down its unique, earthy flavor and make it kid-friendly even for those who do not "like it" at baseline.
Asparagus has many health benefits including prebiotic fiber which is a type of soluble fiber. Like all fiber, it passes through the small intestine undigested but unlike some foods with fiber it feeds gut bacteria in the large intestine. Insoluble fiber, on the other hand, is not fermented by gut bacteria but draws water into the intestinal lumen to add to stool bulk and water content.
Asparagus is also a great source of vitamins A, C, K and folate. Folate is necessary for cells to divide during periods of rapid growth like adolescence! Vitamin K not only helps with clotting but also has a positive effect on bone density. Click the link for some asparagus nutrition facts.
Asparagus can be chopped up raw and added to salad or veggie plates, cooked and added to quiche or omelettes, or roasted with salt, pepper and thyme or garlic. I find that asparagus is delicious cooked for 3-4 minutes only, in a pan with half and half European butter (like President butter) and olive oil (this is our favorite) with salt, pepper to taste and garlic.
Here is another asparagus recipe that also incorporates nuts, so you get those extra health benefits as a bonus (antioxidants, minerals and more fiber). It is yummy without the pecans as well. This recipe was adapted from Ruled.me ketogenic diet recipe booklet.
Roasted Pecan Asparagus
Ingredients:
1 bunch asparagus
2 T olive oil
1/4 cup chopped pecans (like these)
2 T parmesan cheese
1/2 lemon's zest
1 t minced garlic
Red pepper flakes if desired
Salt to taste
Instructions:
1. Preheat oven to 400F.
2. Chop/grind pecans.
3. In a large bowl, mix together all ingredients.
4. Spread asparagus on a foiled baking sheet.
5. Roast for 20-25 minutes.
Enjoy!
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