30 Gut Healthy Recipes
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30 Gut Healthy Recipes
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These Gut Healthy Recipes are made in up to 30 minutes and may potentially improve digestion and sleep, aid with weight loss, increase energy, and clear skin. As a bonus, get the list of the best foods for gut health to add to your diet!
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Ingredients
- 2 lbs fresh asparagus no need to peel them
- 1 tablespoon olive oil
- 1 tablespoon garlic powder
- ¼ teaspoon salt or more depending on how salty your Parmesan cheese is
- ¼ cup grated Parmesan cheese plus extra to serve with
- freshly ground black pepper
- ½ lemon or more if desired
- red pepper flakes to taste (OPTIONAL)
Instructions
- Wash under cold water, pat them dry with a paper towel, and trim the tough woody ends of the asparagus spears. Place them onto a baking sheet in a single layer and brush them all over with olive oil.
- Season them with a mixture of garlic powder and salt. Then sprinkle parmesan cheese and the freshly ground pepper on top!
- Spray your air fryer basket with no-stick spray or brush on some olive oil. Line up the seasoned asparagus in a single layer inside your air fryer. If yours is small like mine, you may have to cook them in 2 batches.
- Air fry asparagus at 380° F (190° C) for about 7 minutes or until tender and golden brown. No need to preheat the air fryer in order to prepare crispy asparagus!
- Before serving, squeeze lemon juice on top and serve with lemon wedges and more Parmesan cheese (and red pepper flakes, if desired).
Equipments used:
Notes
- Storage
- How to choose asparagus
- When buying fresh asparagus, make sure to look for the following:
- How to trim asparagus
- FRIDGE: Store leftovers in an airtight container or freezer plastic bag for about 2-3 days. Reheat in the microwave (about 60 seconds) or in a preheated air fryer at 350 degrees F (3-5 minutes) or just until hot.
- FREEZER: This is one of those easy freezer meals that you can freeze for about 1 month and thaw them in the fridge overnight. But be aware they won’t be as firm and have some crunch as when they were cooked.
- TEXTURE/APPEARANCE: Crisp asparagus must be plump and firm, and tips should be tightly closed.
- COLOR: They should be green, purple, or white, depending on the variety. Just make sure the color is not faded!
- ODOR: Make sure they don’t smell spoiled!
- Before cooking these easy air fryer asparagus, rinse them under cool running water and then pat them dry well with a paper towel.
- If you prefer, peel the spears with a vegetable peeler, although it is not necessary!
- Snap off the bottom of one stalk! It will naturally break just about where the woody part ends and the tender part begins. Next, line up that spear close to a pile of other spears, and cut off the tough, woody ends using a sharp chef’s knife.
- Toss the ends and season your spears!
Nutrition Information
Show Details
Calories
114kcal
(6%)
Carbohydrates
12g
(4%)
Protein
8g
(16%)
Fat
6g
(9%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
6mg
(2%)
Sodium
247mg
(10%)
Potassium
508mg
(15%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Vitamin A
1772IU
(35%)
Vitamin C
20mg
(22%)
Calcium
129mg
(13%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 114 kcal
% Daily Value*
| Calories | 114kcal | 6% |
| Carbohydrates | 12g | 4% |
| Protein | 8g | 16% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 6mg | 2% |
| Sodium | 247mg | 10% |
| Potassium | 508mg | 11% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
| Vitamin A | 1772IU | 35% |
| Vitamin C | 20mg | 22% |
| Calcium | 129mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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