Diet Asparagus? Pretty please! – Dietetics – Articles |

Asparagus in béchamel sauce is the only version in which you eat it, so you don’t know how to combine it with your diet? We will show you some tasty, healthy and light recipes for this exquisite vegetable.

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Nutritional value

Asparagus, with low energy content, is a wealth of nutrients important for the proper functioning of the body. We will find a large amount in them vitamin K, folates, B vitamins and minerals such as copper, selenium, chromium, but also aspargine and glutathione. The first compound supports the functioning of the kidneys, while the second one supports the functioning of the immune system. We wrote about the impact of asparagus on the body in the article ‘Asparagus – an aphrodisiac on a plate’.

There are many scientific reports on the health benefits of asparagus. Starting from the effect on the circulatory system by reducing the concentration of homocysteine, through reducing the risk of type II diabetes, which is influenced by the presence of anti-inflammatory compounds in them, and ending with lowering the risk of cancer. It’s a wealth of goodness in a small amount of calories. So it is a dream product to introduce while losing weight!

Recipes

Baked asparagus

Ingredients:

400 g of asparagus

1 red or yellow pepper

1 tablespoon of olive oil or oil

1 clove of garlic

Salt pepper

Preparation:

  1. Mix the oil with spices and garlic pressed through the press.
  2. Peel the asparagus, wash the peppers and remove the nest.
  3. Put the asparagus in a bag, pour over the oil and mix until it is completely covered with fat.
  4. Spread the asparagus on baking paper and put in an oven preheated to 5 degrees Celsius for 220 minutes.
  5. Cut the peppers into strips. Add to the asparagus and bake together for another 5 minutes.

Asparagus and strawberry salad

Ingredients:

2 cups of chopped and blanched asparagus

2 cups of sliced ​​strawberries

1 tablespoon of olive oil or oil

Half a lemon juice

1 teaspoon of balsamic vinegar

2 teaspoons honey

Salt pepper

Preparation:

  1. Mix the asparagus and strawberries together in a bowl.
  2. In a separate bowl, combine the lemon juice with spices, oil and honey. Pour the sauce over the salad.
Asparagus with sugar peas

Ingredients:

400 g of asparagus

200 g of sugar peas

Salt, pepper, Provencal herbs

Preparation:

  1. Peel the asparagus and peas. Cut the asparagus into smaller pieces.
  2. Steam the vegetables (10-15 minutes).
  3. Season with salt, pepper and herbs.
Baked asparagus with cheese

Ingredients:

400 g of asparagus

1 can of sliced ​​tomatoes

1 onion

2 garlic cloves

1 tablespoon of olive oil or oil

50 g mozzarella evening

Salt, thyme

Preparation:

  1. Peel the asparagus and steam them until they are soft but pliable (about 5 minutes).
  2. Fry the onion and garlic in oil. Add the tomatoes and simmer for about 15 minutes.
  3. Place the asparagus on the bottom of an ovenproof dish. Pour the resulting sauce.
  4. Place thinly sliced ​​mozzarella slices on top.
  5. Bake at 180 degrees Celsius for about 20-30 minutes.

Photos are from: main, 1, 2, 3, 4

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