Coconut Asparagus Bake
The fall is not the best time of year to buy fresh asparagus, as it can be rather woody (but it’s cheap). So let’s add a unique flavor such as coconut and chives, then instead of grilling or steaming, let’s bake it in the oven. This dish is super easy to make, takes minutes to prepare, then just pop into the oven for around 30 to 40 minutes and you have a beautiful fluffy yet tasty dinner for the whole family.
Why not, at the same time add another tray full of parsnips, broccoli and squash, add a dash of olive oil, a sprinkle of spices and pop that into the oven and you’ve added all the vegetables you need to eat in a day in one meal. Enjoy.
Nutrition Facts:
Below is asparagus nutrition information for one cup of raw asparagus, according to the USDA:
27 calories per cup
3 grams of protein
3 grams fiber
5 grams carbohydrates
55.7 mcg vitamin K (70 percent DV)
1,013 IU vitamin A (20 percent DV)
70 mcg folate (17 percent DV)
2.9 mg iron (16 percent DV)
7.5 mg vitamin C (13 percent DV)
0.2 mg vitamin B1/thiamin (13 percent DV)
0.3 copper (13 percent DV)
0.2 mg vitamin B2/riboflavin (11 percent DV)
271 mg potassium (8 percent DV)
1.3 mcg vitamin B3/niacin (7 percent DV)
0.1 mg vitamin B6 (6 percent DV)
Types of Asparagus:
There are three main varieties of asparagus: American/British, which is green; French, which is purple; and Spanish/Dutch, which is white. The most common type of asparagus is green; the white asparagus is more delicate and is difficult to harvest; the purple asparagus is smaller and fruitier in flavor.
Some of the many types in existence today include Jersey Giant, Jersey King and Mary Washington. Purple asparagus in particular is also a great source of anthocyanins, the same beneficial phytochemicals found in berries and red wine.
White asparagus is actually grown in the absence of sunlight to prevent chlorophyll from developing. Some studies have found the highest antioxidant activity to be in green asparagus and the lowest in white.
Coconut Asparagus Bake
Serves 6
Ingredients:
1lb asparagus spears – snap the woody ends off the asparagus
6 eggs (cage free)
1x 13oz can coconut cream
½ cup Gruyere cheese, grated
2 tablespoons freshly chopped chives
Pre-heat oven to 375’F
How to make:
Place the asparagus tips into an oven proof roasting dish. Place the dish into the oven and bake for 5 to 7 minutes or until the asparagus is tender, then remove the dish from the oven, set to one side.
In a large bowl, whisk together the eggs and coconut cream, then fold in the grated gruyere and chives .
Pour the egg and cheese mixture over the asparagus. Place the dish back into the oven and bake for 35-40 minutes, until risen and golden. Remove from the oven and serve with a green salad or roasted vegetables.