Asparagus is a green veggie known for its slender spears. The bright and somewhat earthy flavor is only one reason to love it. This yummy veggie is packed with good things for your body. It’s low in calories with many essential vitamins, minerals, and antioxidants needed by your body during the diet.
Asparagus is natural weight-loss food. It has tons of soluble and insoluble fiber making it a perfect addition to your meal and may just be your ticket to a few lost pounds. Other than that, asparagus is prized for its nutritional benefits. It has been shown to have potential diuretics and cancer-fighting properties.
3 Reasons Why Asparagus Can Helps you Lose Weight
Asparagus has a number of features that make it an HCG Diet-friendly food. It’s low in calories, rich in fiber, and high in water.
- Asparagus suppresses appetite
Asparagus is low in calories but rich in soluble dietary fiber inulin. Inulin helps promote weight loss. It works as a prebiotic and is neither digested nor absorbed in the small insulin. Inulin has been shown to suppress appetite. 6 grams of inulin could be as filling as 260 calories of foods. Asparagus is also primarily water-based, so filling up on asparagus is unlikely to gain weight.
- It helps you de-bloat
Asparagus is an anti-bloating superfood. It acts as a natural diuretic to help you quickly pass extra water out. The fiber content of asparagus encourages healthy digestions while the prebiotics helps support the growth of good bacteria. The healthier your gut, the less bloating you’ll experience.
- It helps regulate blood sugar
Asparagus can help control diabetes. Regular consumption of asparagus can help lowers blood sugar by boosting the output of insulin, the hormone that helps the body absorb glucose.
Nutrition facts of asparagus
Asparagus is known for being one of the most nutritionally balanced veggies. It contains less than four calories per spears; it’s fat-free, sodium-free, and cholesterol-free. It’s packed with many key nutrients needed during the HCG Diet like:
- Potassium– for proper nerve and muscle function; helps prevent muscle spasm and cramps during the diet; normal functions of vital organs
- Vitamin C– an immune system booster that helps keep you healthy throughout the diet
- Folate– a B-vitamin that your body uses to make DNA; an important energy-boosting vitamin for vitamin B12 to work properly
- Vitamin A– is a regulator of obesity by allowing the visceral fat to partly loss through thermogenic effect; good for bone growth, reproduction, vision, cell function, and immune system
- Vitamin K– is absolutely essential in the prevention of heart diseases, the building of strong bones, and blood clotting
The usual serving size of asparagus is ½ cup. Each serving size offers:
- 13 calories
- 1.4 grams of fiber
- 2.6 grams of carb
- 1.5 grams of protein
- 135 mg of potassium
- 35 micrograms of Folate
- 3.8 mg of vitamin C
- 27.9 mcg of vitamin K
- 0 cholesterol
- 0 saturated fat
Preparation and Serving Tips of Asparagus
To make sure your asparagus is ready for cooking, clean the spears. Rinse it with cool water to remove dirt and grit. Snap the bottom, whitish stem ends. Your asparagus is ready for cooking. You can boil, microwave or steam the asparagus but don’t overcook it. Asparagus spear should be crisp-tender and bright green when cooked correctly. When overcooked, spears turn mushy and drab olive green. When simmering asparagus, simmer it for three to five minutes only. If you are using the microwave, place it in a dish with quarter-cup water and microwave for two to three minutes.
Asparagus Summer Recipe
- 100 grams asparagus
- 2 cloves minced garlic
- ¼ teaspoon oregano
- ½ teaspoon parsley
- 1/8 teaspoon cracked black pepper
- Preheat oven to 400 degrees Fahrenheit.
- Remove the woody stem of asparagus and place it on a non-stick aluminum foil.
- Sprinkle the asparagus with minced garlic, oregano, parsley, and black pepper.
- Wrap the foil tightly and roast for 15-20 minutes.
Asparagus Summer Salad
- 2 lbs. fresh asparagus cut into 2-inch pieces
- 2 tbsp. Dijon mustard
- 2 tbsp. lemon juice
- 3 tbsp. olive oil
- ¼ cup fresh chopped chives
- ¼ cup fresh chopped basil
- ¼ cup fresh chopped cilantro
- ¾ cup toasted nuts
- 1 cup sliced red onion
- ½ cup crumbled feta
- Salt and pepper to taste
- Cook asparagus in a large pot of boiling water for 1 to 2 minutes or until asparagus appears bright green and slightly softened. Avoid cooking it for too long. Drain the asparagus.
- In a large mixing bowl, mix Dijon mustard, lemon juice, olive oil, and fresh basil and cilantro.
- Add cooked asparagus, crumbled feta, salt, pepper, nuts, and onion to the dressing.
- Mix until well combined.
Phase 3 Grilled Asparagus Wrapped in Bacon
- ½ pound bacon
- 1 pound asparagus
- Heat the grill to 400 degrees Fahrenheit.
- Cut-off the woody part of the asparagus.
- Slice bacon into half. Wrap both bacon halves around one asparagus spears. Repeat until all spears are wrapped around with bacon.
- Secure the bacon in place using a toothpick.
- Grill for 25-30 minutes flipping the asparagus spears halfway through.
- If you have no grill, roast the asparagus in an oven for 400 degrees Fahrenheit for 25-30 minutes.
Lemon Ginger Asparagus
- 100 grams of asparagus
- ½ tablespoon of minced ginger
- Lemon zest
- 3 cloves of minced garlic
- 1.2 cup of water
- Salt and black pepper
- Preheat pan over medium heat.
- Remove the woody end of the spears and discard.
- Snap each spear in 2-3 pieces.
- Sautee minced ginger and garlic for 2 to 3 minutes.
- Add asparagus and water into the pan.
- Bring to boil for 5 minutes.
- Seasoned with salt and black pepper.
- Remove asparagus and top with lemon zest.