Good Mood Food #18 – Asparagus

GMFood Asparagus Parmesan

Makes 4 servings

Prep: 5 minutes
Cook: 10 minutes

Shopping List:

  • 15 gr or 1 tablespoon butter
  • 60 ml or ¼ cup olive oil
  • 450 gr or 1 pound fresh asparagus spears, trimmed
  • 60 gr or ¾ cup grated Parmesan cheese
  • salt and freshly ground pepper to taste


  1. Melt butter with olive oil in a large skillet over medium heat.
  2. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness.
  3. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
  4. Serve

Note 1: The butter can be substituted with extra olive oil. I use butter for the flavor.

Note 2: You can add minced garlic and chopped onions (about 2 cloves and ½ an onion).

Note 3: Also a strip or two, three or more of bacon, fried in the oil before you add the asparagus, can give the dish an extra kick.

groene-asperges-largeENJOY !

Amount Per Serving
Calories: 199
Total Fat: 17.5g
Cholesterol: 19mg
Sodium: 248mg
Total Carbohydrates: 4.1g
Dietary Fiber: 1.9g
Protein: 7.8g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat a serving max !

PDF of this recipe: 20150625-GMF-Asparagus-Parmesan

Number 18 of the 20 Healthiest Foods on Earth
Asparagus should make it onto your plate on a pretty regular basis. It makes a great addition to a meal, like a side to salmon or other lean meats. The best way to prepare it seems to be to steam it, which locks in the flavor, makes it easy to chew up, as well as keeps the nutrients intact. Opt for organic if you can, and find it fresh in the produce section, or frozen in the frozen vegetable aisle.

Asparagus is a good detoxifying vegetable, and has a diuretic effect, helping to purge the body of excess water, and flush toxins. Because of all of the vitamins and minerals it packs, it provides anti-aging benefits when eaten on a regular basis. The antioxidants will help lessen free radical damage, which can help you avoid all sorts of diseases and conditions if left unchecked. It can also help you stay sharp, by providing nourishment to the brain.

Vitamin Breakdown per 100g
Vitamin A – 20% – The ever-present Vitamin A makes another appearance on our list.
Protein – 2.4g – a good source of vegetable protein.
Fiber – 2g – may not seem like a lot, but ranks has a high fiber food.

PDF of these 20-Healthiest-Foods-on-Earth