• Skip to main content
  • Be a HEALTHY HUNTER!
    • Book Brooks to Speak
    • About – Dr. Brooks Tiller
    • The Healthy Hunter Show
    • God’s Man of Action
    • What Tiller’s Do
    • Contact Us
    • Testimonials
  • The Healthy Hunter Show
  • Healthy Hunter TV
  • Keto in the Wild
  • Become a Healthy Hunter

Dr. Brooks Tiller

The HEALTHY HUNTER

  • Be a HEALTHY HUNTER!
    • Book Brooks to Speak
    • About – Dr. Brooks Tiller
    • The Healthy Hunter Show
    • God’s Man of Action
    • What Tiller’s Do
    • Contact Us
    • Testimonials
  • The Healthy Hunter Show
  • Healthy Hunter TV
  • Keto in the Wild
  • Become a Healthy Hunter
You are here: Home / Archives for roasting

roasting

Apr 08 2019

Asparagus

Asparagus is a great beginner foraging vegetable. It is abundant, easily recognizable, and delicious!

Asparagus officinalis is not truly wild but a feral plant. It is the same plant found in the produce aisle. you buy in the store and has been used as a medicinal vegetable for centuries due to its antioxidant and anti-inflammatory properties and benefits to heart, digestion, and bones.

Locating
Asparagus can be found across the United States, Canada, and Mexico. To find where you may find asparagus near you check out this map from the USDA.

Health Benefits
Asparagus is nutrient dense as it is low in calories while containing high levels of vitamins, minerals, and nutrients. Several studies have shown health benefits to include weight loss, improved digestion, lower blood pressure, reducing the effect of cell-damaging free radicals, and even improve healthy pregnancy outcomes.

Asparagus is high in folic acid, potassium, fiber, vitamin B6, vitamin A, vitamin C, and thiamine.

Preparing
Snap the stalks and divide the tops with the crown from the bottom portions. The tops with crowns are the most edible as the bottoms are more fibrous and stringy.

Save the bottoms for vegetable soups, stocks, or the compost pile.

Cooking
The tops are great tossed in a stir fry, grilled, or roasted in the oven.

Roasted

  • Preheat oven to 425 degrees. (Great to cook bacon and then use oven Place asparagus tops with crowns in a pyrex dish or on a baking sheet.
  • Sprinkle salt over asparagus.
  • Cut butter and place generously on top of asparagus.
  • Cook at 425 degrees for 12 minutes.

Stir Fry

  • Chop the asparagus into one-inch pieces.
  • Add to wok or skillet on the stove top with other vegetables.
  • Cook in coconut oil or butter until tender.

Grilled

  • Toss on grill over hot coals.
  • Roll occasionally to prevent burning.
  • Cook until tender.

Asparagus nutrition facts (1 cup)

  • Calories – 20
  • Total Fat – 0 g
  • Total Carbohydrate – 5 g
  • Dietary Fiber – 2.8 g
  • Sugar – 2.5 g
  • Protein – 2 g
  • Folic acid – 60%
  • Vitamin K – 38%
  • Vitamin C – 20%
  • Vitamin B1 – 15%
  • Vitamin B6 – 10%
  • Vitamin A – 8%
  • Vitamin B2 – 6%
  • Vitamin B3 – 5%
  • Calcium – 2%
  • Magnesium – 4%
  • Copper – 4%

Written by drtiller · Categorized: easy keto, family, forage, health, home, keto, Keto in the Wild, ketogenic, kid approved, meal, wild · Tagged: forage, keto in the wild, ketogenic, roasting, stir fry, vegetable, wilderness

  • Be a HEALTHY HUNTER!
  • The Healthy Hunter Show
  • Healthy Hunter TV
  • Keto in the Wild
  • Become a Healthy Hunter

Copyright © 2021 · Altitude Pro on Genesis Framework · WordPress · Log in