LillyPad Low-carb Leek Quiche Frittata

This low-carb frittata or crustless quiche makes a delicious Phase 1 dinner.

Ingredients:

• 1 cup leek, sliced thin
• 1 cup of spinach, stalks removed, coarsely chopped.
• 1/4 cup of fresh basil leaves, shredded
• 1 tsp basil
• 4 eggs
• salt and pepper
• 1 tsp grape seed oil

Directions:

1. Preheat oven to 300C.
2. Heat the oil in a pan. Sauté the leek and spinach for 5 minutes until soft.
3. Whisk eggs in a bowl. Mix in seasoning, basil, leek and spinach. Pour into oven pan and bake for 10 to 15 minutes.
4. Serve immediately.

Garlic

Garlic has been used for thousands of years in both food and medicine. This vegetable is key in many cuisines around the world. It is easily found in grocery stores in varying sizes and varieties.

Garlic bulb and cloves

The cloves are the part used in cooking. The papery skin needs to be removed first and the root ends sliced off. If you are concerned about the pungent nature of garlic, cut the cloves in half, removing any green shoots from the middle and rinsing the garlic in water before preparing it for your dish.

Ways to use garlic:

• Use granulated or powdered garlic for a long lasted easy to use form of garlic. This works well in sauces, soups or in rubs and marinades.
• Add minced or pressed fresh garlic directly to cooking dishes. Great for stir fry, sauces, etc.
• Roast whole garlic.
• Some stores carry oils infused with garlic. Check the labels to make sure the oil is olive or grapeseed oil and no additional sugars or fats are added.

LillyPad's Phase 1 Friendly Onion Soup

This is a flavourful alternative to French onion soup, since cooked onions are not allowed on phase 1. This is also good as a broth with a roast‎ in crock pot.

Ingredients:

• 1 tsp grapeseed oil
• 1 cup leeks 
• 1 tsp soy sauce
• 1/4 tsp sage 
• 1/4 tsp thyme 
• 1 bay leaf 
• 1/2 tsp garlic powder 
• 1/2 tsp onion powder 
• Salt and pepper to taste 
• ‎2 cups beef stock (no sugar, 0 carb)

• Add chives and green onion before serving
• Optional* add 1 cup of celery or mushroom for a fuller soup

Directions:

1. ‎In a small pot, sauté leeks in oil on medium-low for 5 minutes. 
2. Add broth, soy sauce and seasonings, cooking on low for another 10 minutes. 
3. Add fresh chives and thin slices of green onion when serving. 

Leeks

Leeks are a vegetable related to onion and garlic. They are used in many cuisines, having an mild onion like flavour that complements many others seasonings.

Leeks whole and sliced

Cleaning leeks can be tricky, because of the amount of soil that can collect between the layers. See this video How to Select and Clean Leeks to learn more.
We will feature a few leek recipes this month and you'll find leeks in our past recipes as well. They are an excellent substitute for onions when cooking, because they don't carmelize and are thus lower on the glycemic index.

Leeks can be sauteed, roasted or boiled like many other vegetables. They are frequently used in soups as well.

Sauteed
With olive oil and garlic, saute sliced leeks until softened but not browned on medium to low heat. Mushrooms saute well with leeks too.

Roasted
Brushed with olive oil and sprinkled with salt and pepper, leeks can be roasted at 400 for 35 to 45 minutes. You may want to drizzle some water on them from time to time to keep them moist.

Leek Latkes

Traditionally, Latkes are a kind of fried potato pancake. This delicious low-carb version features leeks, zucchini and the Ideal Protein Potato Puree.

Leek Latkes

Ingredients:

• ‎1 tsp olive oil
• 1/2 cup leeks, thinly sliced
• 1/2 cup zucchini, grated
• 1 tsp garlic‎ powder 
• 1  egg white
• 1 package Ideal Protein Potato Puree
• 1 tsp dill
• 1 tsp parsley
• ½ tsp salt
• Freshly ground black pepper to taste

Directions:

1. Pre-heat the oven to 350°F (180°C).
2. Cut the white part of the leek lengthways, and cut thin slices of leek.
3. Heat grapeseed oil in pan. Add leek and grated zucchini to the pan, sautéing for 5 minutes.
4. In a bowl, beat the eggs and add the herbs and seasoning. Add the vegetables (make sure they have cooled slightly so they don’t cook the eggs) and mix. Add the potato puree mix together.
5. Place a piece of parchment paper on a baking tray and spread the mixture on the paper evenly. Bake for 8 minutes.

Herbed Lemon Chicken with Celery and Leek

This savoury chicken main makes for a perfect Phase 1 meal. It's also a great recipe to make in bulk and freeze.

Herbed Lemon Chicken

Ingredients:

• 8 oz boneless skinless chicken breasts, sliced into bite sized pieces
• 1 tsp grapeseed oil
• 1/2 lemon juiced
• 1/4 tsp dried jalapeño 
• 1/2 tsp garlic cloves, minced 
• 1/4 tsp paprika
• 1/4 tsp oregano
• 1/2 tsp thyme
• salt and pepper to taste
• 1 cup leeks (white part), sliced
• 1 cup celery inner soft ribs, sliced

Directions for one serving:

1. Add spices to lemon juice in a small bowl. Set aside. 
2. Heat grapeseed oil in frying pan on med high. 
3. Brown chicken in the pan for 5 minutes. 
4. Lower heat to med low and add leeks, celery, and lemon juice mix. Cover and cook for 10 minutes. Serve immediately.

Directions for more than one serving:

1. Preheat oven to 350.
2. Multiple the ingredients for the number of servings that you want.
3. Assemble everything in an oven safe baking dish. 
4. Bake in oven at 350 for 60 minutes, stirring half way through.
5. Let cool slightly before serving or completely before packing and freezing.

Zesty Tomato Horseradish Celery Salad

Do you love the taste of the celery stalks that come in a bloody mary or a caesar? You don't have to miss out while on program. Try this recipe, which pairs wonderfully with grilled steak.

Ingredients:

• 1 tsp tomato paste
• Juice of 1/2 small lemon
• 1 scant tsp prepared horseradish
• 1/2 tsp worcestershire sauce
• 1 tsp Extra Virgin Olive Oil
• 1 tsp finely dried parsley flakes
• Lots of black pepper
• Tabasco sauce, to taste, (optional)
• 2 cup small stalks celery, thinly sliced on an angle

Directions:

1. Combine all ingredients except celery in a bowl.
2. Add the celery, tossing to coat completely. Let chill for an hour - the longer you leave it the more flavour the celery will absorb.

Soup's On! Recipes

Miss our Soup's On! Workshop? You can find the delicious recipes here and try making them yourself.

Creamy Curry Vegetable (vegetarian)

Spicy Mexican Vegetable (vegetarian)

Chicken Noodle Soup

Low Carb Vietnamese style Pho

Low-carb Vietnamese style Pho

This LillyPad adapted Vietnamese Beef-Noodle Soup is a wonderful warm option to add some variety to your soup choices.

LillyPad Pho

Ingredients:

• 1 cup beef stock
• 2 star anise pods
• 1 tsp ginger
• 1 tsp onion powder
• 1 tsp fish sauce
• 1 Tbsp soy sauce
• 1/2 package Miracle Noodle Angel Hair - rinsed
• 3/4 cup bean sprouts
• 1/2 cup mushrooms, thinly sliced
• 1/2 cup bok choy, thinly sliced
• 1/4 cup green onion for garnish
• (optional) add lime juice, fresh cilantro, hot thai chilies to taste

Directions:

1. Heat the beef broth along with the anise, ginger, and onion powder, to a simmer in a soup pot for 20 minutes.
2. Add the fish sauce, and soy sauce. Simmer for 5 more minutes.
3. Ladle the hot soup into a serving bowl and add noodles, bean sprouts, mushrooms, and bok choy. 
4. Garnish with green onion and serve.

Optional
For additional protein, add thinly sliced beef that has been browned.

Chicken Noodle Soup

There's nothing more comforting when you're sick than Chicken Noodle Soup. This recipe is deliciously low carb and packed with protein thanks to the addition of Ideal Protein Rotini.

Chicken Noodle Soup with Ideal Protein Rotini

Ingredients:

• 1 tsp grapeseed oil
• 1 cup turnip, cubed
• 1 cup celery, sliced
• 2 cup chicken or turkey stock
• 1 package Ideal Protein Rotini
• 1 tsp sage
• 1 tsp thyme
• 1 tsp onion powder
• 1 bay leaf
• salt and pepper to taste

Directions:

1. Sauté turnip and celery in a soup pot for 10 minutes. 
2. Add chicken broth, simmer for 20 minutes.
3. When the vegetables are soft add Ideal Protein Rotini and cook another 5 minutes.
4. Serve and enjoy!

Creamy Curry Vegetable Soup

This creamy soup is savoury and you can vary the spices to your preferred level of flavour.

Creamy Curry Soup garnished with green onion

Ingredients:

• 1 cup celery root, cubed
• 1 cup fennel, sliced
• 2 cup sugar free vegetable stock
• 2 garlic cloves, minced
• 1 tsp grapeseed oil
• 2 tsp curry powder
• 1 tsp cumin
• 1 tsp turmeric
• salt and pepper to taste
• green onion, sliced (optional)

Directions:

1. Heat the grapeseed oil in a soup pot on medium heat.
2. Add celery, fennel and garlic sauté on medium heat for 5 minutes.
3. Add vegetable broth and spices, cover and simmer for 20 minutes or until the celery and fennel are soft.
4. Puree with a hand blender or let cool and puree in blender on liquefy.
5. Garnish with optional green onion and serve.

Optional
For added Protein blend in some silken tofu or Ideal Protein mushroom or leek soup mix.

Spicy Mexican Vegetable Soup

This spicy soup will warm you up in a hurry with its healthy low carb vegetables.

Spicy Mexican Vegetable Soup

Ingredients:

• 1/3 cup okra, sliced
• 1/3 cup celery, sliced
• 1/3 bell peppers, diced
• 1 cup Salsa (sugar free)
• 2 cup vegetable stock (sugar free)
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1 tsp onion powder
• hot sauce to taste
• jalapeño, diced

Directions:

1. Sauté okra, celery and peppers for 5 minutes.
2. Add broth and spices. Bring to a simmer and cook another 20 minutes.

Optional
Add Ideal Protein Chili or rehydrated textured vegetable protein. If you want meat, add cubed chicken or beef that has been browned first.

Soup Stock and Broth - is there a difference?

Stock or broth is used as a base for soup making, but also in many recipes to add flavour.

Soup Stock
Stock is a liquid made from boiling or simmering meat, fish, vegetables or bones in water. Often herbs and spices are also added in the process.

Broth
Broth uses stock and adds to it, making what is basically a light soup. Many products that are stocks are labelled as broth. You'll need to check the ingredients and nutrition label to avoid any with added sugars or extra ingredients.

What kinds of soup stock are available?
The most readily available in stores are vegetable, chicken and beef. You may be able to find, or certainly make, other types of stock as well, like lamb, ham or fish.

How to I read the label for prepared soup stock?
The most important things to look for on a nutrition label for prepared stock are carbs and sugars. Some soup stocks have added sugars. It is also good to be aware of any extra fat or sodium, look for reduced sodium options. You can always add more salt later.

Can I make my own?
Absolutely! If you do, you can control the process entirely. Making stock requires meat and/or bones for simmering, except in the case of vegetable stock where only vegetable are used.

• Chicken Stock 
• Beef Stock 
• Vegetable Stock

What do I do with it, other than make soup?
Stock is often used in place of water in savoury recipes to enhance flavour, like casseroles, sauces, stir fry, and so on. You can experiment with different kinds of stock to see what you like best.

Celery & Jicama Salad

This simple salad is a crunchy crisp accompaniment to many dishes or served on top of a bed of baby spinach with the protein of your choice for a delicious salad main.

Ingredients:

• 1/3 cup celery, thinly sliced (remove strings if possible)
• 1/3 cup jicama, in matchsticks
• 1/3 cup fennel, in matchsticks
• 1 tsp olive oil
• 1 Tbsp fresh lemon juice
• Salt & pepper to taste

Directions:

1. Prepare the vegetables as noted. Using a Mandoline to slice the vegetables will help.
2. Mix ingredients in a bowl, tossing well until evenly coated. Serve.

Crunchy Celery

Celery - crunchy and perfect for filling with dip, cheese or peanut butter right? Don't sell this crisp vegetable short, there's a lot more you can do with it.

Head of Celery

Mostly used for its stalks, celery is also grown for its seeds, which you will find in stores and ground up as part of celery salt. Celery stalks can be eaten raw or cooked and are a staple in soups, especially in French cuisine. It's generally available year round. Celery is also very low on the glycemic index and contains dietary fibre.

celery stalks and slices

What to do with Celery?

Raw, the crunchiness of celery makes it a great addition to salads, either green salads or as part of tune or chicken salad mixes. It can also be combined with other diced vegetables for an alternative salad like our Celery Cucumber Salad or our LillyPad Tabbouleh.

Cooked, celery is excellent for use in soups or making stock, stir fries, casseroles and more. It's usually best to slice or dice celery to reduce cooking time, and some recipes will ask you to peel some of the fibrous strings off.

Look for our recipes this month for new ways to prepare and enjoy celery!

Previous vegetable posts:

• cauliflower
• zucchini
• lettuces
• asparagus
• celeriac or celery root
• turnip

Indian Spiced Celery with Cumin and Lemon

This recipe makes a great side for any grilled or pan-fried protein.

Ingredients:

• 2 cup celery, peeled & sliced as directed
• 1 tsp garlic, minced
• 2 Tbsp lemon juice
• 1 tsp salt
• 1 tsp cumin
• 1/2 tsp cayenne
• 1 tsp grapeseed oil

Directions:

1. Cut celery into 1/3 inch pieces on the extreme diagonal, creating chevrons. In small bowl, combine water through cayenne. In small bowl, add cumin seeds. Have both bowls and wok lid close to stove.
2. Over highest heat. heat wok to smoking, add oil and heat to smoking. Add cumin, followed immediately by celery. Stir well for 3-4 minutes. 
3. Stir in garlic mixture, quickly pouring over the celery, and top immediately with lid. Reduce heat to low and cook 15-20 minutes or until tender, stirring occasionally.

Crab Stuffed Portabella Mushroom

This savoury mushroom dish is packed with flavour and protein, making it a satisfying entree.

Serves 2.

Ingredients:

• 2 large portabella mushrooms
• ¼ cup dill pickle, finely chopped
• 1 Tbsp onion, finely chopped
• ¼ cup celery, finely chopped
• 1 Tbsp Dijon mustard
• 4 ounces crab meat, chopped
• 1 pkg Ideal Protein Potato Puree
• 2 Tbsp egg whites

Directions:

1. Preheat your oven to 350.
2. Remove stem and gills (scrape the brown frills off) from the mushrooms.
3. Place mushrooms scraped side up on a baking sheet and bake for 10 minutes. Remove from the oven and let sit for 5 minutes before using a paper towel to absorb any moisture.
4. In a bowl, mix the rest of the ingredients. Fill the partially cooked mushrooms, splitting it evenly between them.
5. Bake for 10 to 15 minutes (depending on the size of mushrooms).
6. Broil/grill for an additional 5 minute to brown on top. Enjoy. 

Savoury Mushrooms

Not sure what to do with those bags of dehydrated mushrooms you see hanging in the grocery store? Try one of the options below to create delicious mushrooms for combining with ground meat or serving on top of other dishes.

Garlic Soy Rehydrated Mushrooms

Ingredients:

• 2 Tbsp soy sauce
• 1 tsp garlic paste (no added sugar)
• 1 cup rehydrated mushrooms

Directions:
Combine ingredients. Serve or allow to marinate in the refrigerator for an hour.

Rehydrated Mushrooms stewed in Tomato

Ingredients:

• 1 tsp grapeseed oil
• 1 tsp onion powder
• 2 cup dried mushrooms (500mL)
• 1 clove garlic, minced
• 1 Tbsp ketchup (0 carb type like Walden Farms) or tomato paste
• salt and pepper

Directions:

1. Re-hydrate mushrooms according to package.
2. Saute mushrooms with grapeseed oil, onion powder, and garlic for 5 minutes.
3. Add ketchup and continue cooking until heated through.
4. Season with salt and pepper to taste and serve.

Learn more about dehydrated mushrooms here.

Garlic Mushroom Chicken with Sage

This chicken recipe is a wonderfully warm dish for the fall weather. The mushroom broth also keeps it very moist and goes great with cauliflower rice.

Ingredients:

• 1 lbs chicken breast, skin removed
• 8 oz of mushrooms (white or cremini), sliced
• ½ cup chicken broth 
• 8-10 large garlic cloves, peeled 
• ¼ tsp onion powder
•  ¼ tsp ground dried sage
• ⅛ tsp cayenne pepper
• ¼ tsp black pepper
• ¼ tsp salt

Directions:

1. Preheat oven to 375F.
2. Mix the broth and spices in bowl. 
3. Place the chicken breast in a baking dish and pour the broth and spices over top. Add the sliced mushrooms and garlic cloves (spreading evenly around pan).
4. Place the pan in the oven and bake for 30 minutes or until the chicken is no longer pink inside.
5. To make the garlic mushroom sauce: separate the liquid, garlic and half of the mushrooms from the chicken and place it in a blender. Pulse until you get the consistency of gravy.Spoon it over the chicken and enjoy!

Sage

Native to the Mediterranean region, Sage has a long history of medicinal and culinary use.

Bundle of fresh sage

Sage has, for generations, been considered one of the essential herbs, along with parsley, rosemary and thyme. It has a savory, slightly peppery flavor and is used in many European cuisines and Middle Eastern cooking. Locally, it is traditionally served in stuffing and other fall or winter dishes. It can be easily obtained fresh, dried or powdered, or grown in your garden.

Using Sage

Sage is great as a seasoning for meat and combines well with the flavours from onion, garlic, thyme, oregano, parsley, bay leaf and rosemary.

Cooking will mellow its flavour though, so add it towards the end of your cooking for a stronger impact. Using fresh sage will also give a milder flavour than dried.

Marinated Mushrooms - Lemon, Parsley and Sage

These marinated mushrooms make for a great salad topper. You can even use the additional marinade and juices remaining after they soak as a dressing.

If you are on Phase 1, they do not count as part of your 2 cups of vegetables because they are raw mushrooms.

Ingredients

• 6 cups white button mushrooms, sliced ¼ inch thick
• ½ cup white onion, thinly sliced
• ½ cup  parsley, chopped  
• 2 Tbsp sage, chopped
• ¼ cup lemon juice (½ lemon)
• 1 Tbsp Olive oil
• 2 Tbsp apple cider vinegar
• 1 tsp sea salt
• ½  tsp. black pepper

Directions

1. Combine lemon juice, oil, vinegar, salt, and pepper in a bowl. Set aside.
2. Place mushrooms in a large ziploc bag. Add the onion, parsley and sage.
3. Pour the marinade into the ziploc bag, making sure contents are evenly coated. Seal after squeezing out air, laying lat to marinate.
4. Refrigerate mushrooms for 4 hours, turning bag hourly to mix contents.
5. Enjoy!

Low Carb Thanksgiving

It's not easy staying healthy during the holidays when sugary sauces and treats are plentiful. Here are some ideas to help you.

Turkey
Turkey is a great lean source of protein if you stick to white meat and remove the skin.

Mashed Potatoes
Try one of these instead:

• Scalloped NotPotatoes! - a big hit on our Not Potato! Night
• Celery Root Mash - celeriac is a delicious alternative

Turnip and Rutabaga
These are actually good options, white turnip better than rutabaga, just avoid adding butter or sugar. If you need some extra zip, use olive oil and/or one of our sugar-free maple syrups (Ideal Protein or Walden Farms).

Side Vegetables
Choose low Glycemic Index vegetables for your sides like:

• cauliflower 
• broccoli
• cabbage - try cabbage steaks
• asparagus
• leafy greens
• zucchini 
• green beans or brussel spouts in moderation
• avoid peas, carrots, potatoes, and corn

You can season your vegetables with:

• olive oil
• salt
• pepper
• onion powder
• garlic
• ginger
• other herbs (parsley, sage, rosemary, thyme, oregano, cumin, paprika, etc)
• mustards (no sugar added)
• apple cider vinegar 
• hot sauce
• other sugar and fat free condiments

Rolls
Sorry - these are out if you want to keep your carbs down. Definitely a no go if you are on Phase 1. If you absolutely need bread, try this Fluffy Roll recipe.

Gravy
Unfortunately, gravy is often thickened with flour which adds carbs. To avoid this, make your gravy using no thickener, adding only broth or water and then reducing, or use a no carb thickener like Xanthan gum (but only a tiny bit towards the end). If you want your gravy thicker or creamier, try blending in some silken tofu.

Desserts
So much tasty sugar is served up over the holidays. Don't deny yourself a treat, just choose a healthy one.

• Raspberry Meringue Cookies
• Ideal Protein products:
• Pudding - milk or dark chocolate, vanilla, banana, butterscotch
• Wafers - triple chocolate, orange, lemon, strawberry
• Bars - milk chocolate, cookie n cream, caramel nut, cookie dough swirl, lemon poppyseed, chocolate mint, and more...
• Soy Puffs - chocolate, peanut butter, sour cream
• Jelly - raspberry or cherry
• Raspberry Chocolaty Bar
• Double Chocolate Brownie
• Crisps - fine herb, salt & vinegar and BBQ if sweet isn't your preference

Drinks
Alcohol is a big NO if you are on Phase 1. Try one of the options below for sipping:

• tea
• coffee
• water - sparkling or still
• club soda
• one of the above with lemon, lime or a little sugar free sweetener
• TRUE Citrus
• Ideal Protein Mangosteen Enhancer, Mio, Crystal light, etc with no sugar, calories or fat
• Splenda
• avoid milk or cream - if you need something like this, try using a little of the Ideal Protein Vanilla Drink.
• Ideal Protein products like:
• Blueberry Cran-Granata
• Peach and Mango
• Pina Colada
• Pineapple and Banana
• you can mix any of the above with sparkling or still water

Our 2013 Ideal Protein Thanksgiving post has our ideas from last year too.

Mushrooms

Wild or cultivated, there are many varieties of edible mushrooms available in our area. All need to be stored in paper bags, not plastic, and pair deliciously with almost anything.

Oyster, white, brown cremini, enoki (the thin white ones) and shiitake mushrooms, with portabella in the back

The most popular cultivated mushrooms are:

• white
• button
• cremini or brown
• shiitake
• portabella
• oyster
• enoki
• king oyster

Morels

You can find edible wild varieties in local farmers markets (make sure the mushrooms have been properly identified) or dried in stores. These may include:

• chanterelles 
• morels 
• puffball
• porcini
• lobster

Mushrooms Canada has some great information on varieties and more.

How to Prepare Mushrooms

For the most commonly used mushrooms, like white and brown, sautéing in oil or butter and salt is a simple and delicious method. Make sure they aren't too crowded in pan though, or they will steam instead of brown.

LillyPad Low Carb Tabbouleh

A lovely low carb version of this cold salad classic.

Ingredients:

• 1 medium to large head of cauliflower
• 1 cup fresh flat-leaf parsley leaves, chopped
• 1 cup packed fresh mint leaves, chopped
• 3 green onions, thinly sliced
• 1 cup cucumber, peeled and chopped
• 1 cup celery, chopped
• 1 small cloves of garlic, minced
•  ¼ cup fresh lemon juice
• 1 teaspoon apple cider vinegar
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon fine sea salt
•  ¼ teaspoon black pepper
• Optional turmeric or curry 

Directions:

1. Rice (chop finely) the Cauliflower in a Tupperware Power Chef or a food processor
2. Add parsley, mint, green onion and garlic into Tupperware Chop n Prep Chef or food processor to chop more finely, if desired.
3. Place cauliflower rice, parsley, mint, green onion and garlic into a large bowl. Add the remaining ingredients and toss to mix. Taste and add more salt or pepper if necessary.
4. Serve chilled or at room temperature. Store covered in the fridge for up to one week.

Soy Sauce

Soy sauce is a traditional ingredient in many Asian cuisines, and is now often used in Western kitchens too. Most varieties of soy sauce (there are too many to list here) are salty, earthy, brownish liquids intended to season food while cooking or at the table. Japanese soy sauce is probably what people in the West are most familiar with. Tamari is also another type of soy sauce that can often be found in gluten free versions.

How to use Soy Sauce

Frequently used by itself as a sauce or dip, soy sauce can also be incorporated into many sauces, dressings, or marinades to add a burst of flavour.

Kikkoman, a large scale producer of soy sauce, has some great ideas:

• Steaks are delicious and can be easily prepared on the grill but they can be boring to eat over and over again. Vary the flavor by making a low-carb brush-on sauce of oil, vinegar, garlic and onion powders, and Kikkoman Soy Sauce. Slice steak and serve with salad greens for a main dish salad.
• Slow-cook pot roast with shiitake mushrooms and green onions. Season the broth with Kikkoman Soy Sauce. Turn leftover slices of pot roast into hand-held sandwiches by wrapping pot roast slices and cilantro sprigs in lettuce leaves.
• For a Hawaiian-style luau roast, sprinkle pork butt with Kikkoman Soy Sauce and a touch of liquid smoke. Cover meat in foil, put in a pan and roast until meat is tender and falls apart easily. Shred meat and serve with sliced tomatoes and thinly sliced onion.
• For a change of pace from meat, try tofu. Cut firm tofu into 1/2-inch slices and gently press out excess moisture with paper towels. Fry tofu in oil and serve with Kikkoman Lite Soy Sauce, grated ginger and chopped green onion.
• Before grilling or broiling fish or shellfish, brush with Kikkoman Soy Sauce to add flavor. As the Japanese have long known, seafood tastes especially delightful with soy sauce.

The following LillyPad recipes use Soy Sauce:

Apple Cider Vinegar marinades (for steak and chicken)
Napa Cabbage Spring Rolls
Marinated Asian Salad
Raw Vegetable Paella
Apple Cider Vinegar Asian Dressing

Cauliflower

Cauliflower is low in fat and carbs, while being high in nutrients. You might have come across not only the common white variety, but also orange and purple.

Quick ways to prepare Cauliflower

Raw
Cauliflower is often eaten raw, the florets perfect for dipping. It's also a great substitute for many grains when chopped finely and used in cold salads.

Boiled and Steamed
While boiling cauliflower is common, it is probably the worst method for destroying nutrients. A much better option is steaming, which better preserves the nutrition and look of the vegetable. When steaming, try and cut your cauliflower pieces to a similar size and check for softness with a fork after about 10 minutes.

Roasted
This delicious method of preparation is simple in any oven. We'll be posting a recipe soon to show you how roasting works best.

Cauliflower Rice
This is a LillyPad classic and super easy in the microwave. Try the recipe linked above for a great low-carb rice alternative.

Zucchini Butter

Cooking zucchini with your favourite seasonings until it has reduced to half will result in a creamy flavourful spread that you can use like butter. Perfect for adding to cauliflower mash, egg salad and Ideal Protein Rotini.

Ingredients:

• 2 cups grated zucchini, use a paper towel to squeeze out the water
• 1 tsp grapeseed oil
• Favourite seasonings: garlic, onion powder, smoked paprika, cinnamon, etc.

Directions: 

1. Warm the oil in a frying pan on medium high heat.
2. Add grated zucchini and your chosen seasonings, stirring as it reduces – about 20 minutes. 
3. When it becomes thick and creamy remove from heat and serve.

Zucchini

Also known as courgette, zucchini is a summer squash that comes mostly in green. The best size for zucchini is 6 to 8 inches long and 2 inches or less in diameter. A few scratches and mild bruises are fine. Avoid any with a flabby or spongy texture or that have soft and wrinkled ends. Store zucchini in plastic bag, inside the vegetable compartment of your refrigerator, for up to 2-3 days.

Quick Ways To Prepare Zucchini

Raw
Zucchini is great raw in salads, sliced however you like. However, it is especially good sliced into ribbons using a Mandoline, or into noodle like shapes with a spiralizer.

Grill it
Whether cut into ribbons, medallions or quartered into spears, with some olive oil, lemon juice, salt and pepper, grilled zucchini is delicious. Grill over medium heat until softened.

Roast it
Roast quartered zucchini spears, tossed with olive oil and sprinkled with salt, in an oven at 450 degrees until browned. Toss cooked zucchini with your favourite herbs, salt and pepper for a quick side dish.

Savoury Summer Squash Spread

This is a versatile spread or hummus style sauce will add flavour and creaminess to your Ideal Protein rotini noodles or provide a low carb dip for your vegetables.

Ingredients:

• 2 cups zucchini, cubed (2 inch cubes)
• 1 tsp lemon juice
• 1 tsp olive oil

Directions:

1. Place zucchini cubes on a paper towel and lightly salt them, allowing them to sweat out moisture for 10 minutes.
2. Puree ingredients into a smooth consistency.
3. Serve with raw cut vegetables like celery, radish, cucumber or lettuce. 

You can also try adding your favourite seasoning blends or herbs, such as: 

• fresh garlic 
• fresh cilantro, basil, parsley or chives
• jalepeno 
• cumin 
• chipotle 
• dill
• smoked paprika

Wrap It Up! Recipes

Wrap It Up at LillyPad provided a delicious spread of healthy finger food.

The LillyPad Roll and Zucchini Wrapped Egg Salad rolls

Creamy Egg Salad
Our creamy egg salad was made with egg and tofu and served two ways. The first was in leaves of lettuce (romaine, leaf lettuce and boston/bibb lettuce). The second was wrapped in thin ribbons of zucchini with julienne radish and bell pepper.

Ingredients: (combine to make egg salad)

• 2 hard boiled eggs, chopped or mashed
• 1 Tbsp silken tofu
• 1 tsp yellow mustard
• salt and pepper to taste

Dilled Ham
Served up in lettuce wraps, this filling was a wonderfully savoury change from tuna salad.

Ingredients: (combine to make filling)

• 2 cups cooked ham, cubed
• 1/2 cup dill pickle, chopped
• 3 Tbsp dijon mustard, or to taste

The LillyPad Roll 
A first for us, this mock sushi roll was a hit with our clients.

Ingredients:

• 1 cup cauliflower rice, cold
• 4 Tbsp silken tofu
• 1 tsp chinese five spice
• 1 sheet roasted nori
• 1/2 cup vegetables, sliced (cucumber, bell pepper, onion, asparagus, radish, zucchini)
• soy sauce
• wasabi paste

Directions:

1. Mix cauliflower rice with silken tofu and optional chinese five spice.
2. Place one nori sheet, shiny side down
3. Spread the cauliflower rice mix onto the sheet evenly, leaving 2 cm of room at the top edge.
4. Place sliced vegetables in a line from left to right. For example, a line of cucumber, a line of green onion and a line of bell pepper in parallel.
5. Roll the sheet from the bottom as tightly as possible. We did this by hand but you can also use a sushi mat if you have one.
6. Slice the roll into 1 inch rounds.
7. Use soy sauce and wasabi paste to taste to make a dip for your roll. Enjoy!

Low Carb Potato Bread
Using the Ideal Protein Potato Puree and egg whites, you can make potato bread great for wrapping your 2 cups of vegetables to make a Phase 1 compliant meal. Used immediately after cooking, it will be soft, but if you leave it to cool it will set into a more cracker like crunchiness.


Learn more about lettuce in our Lettuces post.

See our Mustard post to learn more about the flavour of the month used in some of our fillings.

If you love wraps, you might also be interested in a previous LillyPad recipe - Napa Cabbage Spring Rolls

Spinach Dip

This spinach dip is a great low carb, low fat and sugar free alternative to heavy cream based or sweetened prepared dips.

Ingredients

• 1 cup frozen spinach, squeezed and drained
• 4 Tbsp silken tofu
• 3 cloves garlic, crushed or minced
• 1 tsp olive oil
• favourite spices to taste if you'd like to spice things up

Directions

1. Blend all ingredients in a blender or using a hand blender.

Spice ideas:

• onion powder
• celery salt
• cumin
• smoked paprika
• if you like lemon, consider adding some lemon juice

Braised Endive and Maple Mustard Salmon

Salmon is permitted in Phase 1 of our program only once a week. The Maple Mustard recipe below, which is paired with deliciously braised Belgian Endive, will make that dinner stand out.

Braised Endive

Ingredients

• 1/3 cup water
• 1 tsp grapeseed oil
• 1/4 tsp salt
• 1 gram packet of stevia
• 1/2 tsp apple cider vinegar
• 1/4 tsp freshly ground black pepper
• 2 cups Belgian Endive (3 small), cut in quarters lengthwise 

Directions 

1. Combine water, grapeseed oil, salt, steva, apple cider vinegar and pepper. Simmer in a large frying pan over medium heat.
2. Add endives  in a single layer and braise, turning occasionally, for 10 minutes or until the cores give way when pierced with a knife.
3. Increase heat to medium high and cook, turning occasionally, until almost all the liquid has evaporated and the endives are golden brown, about 5 to 10 minutes more.

Maple Mustard Salmon

Ingredients

• 8oz salmon fillet, skin on
• 2 Tbsp mustard, dijon or yellow
• 2 Tbsp Ideal Protein Maple Syrup

Directions

1. Preheat over to 350 degrees.
2. Combine the mustard and maple syrup together and brush over the top of the fillet.
3. Line a baking sheet with parchment paper and place the fillet on it, skin side down. Bake until salmon is cooked through, about 20 minutes. Serve immediately.

Marvelous Mustard

Mustard is a well known and versatile plant used in many cuisines. It has a hot, pungent taste and can also have flavour elements of salt and sour when prepared. There are many types of prepared mustard made with powder and seeds that can be directly used in recipes as well.

Mustard as a Seasoning

Dry Mustard - ground seed
You'll find this powder used in spice rubs, sauces and dips. You can also use it to make your own yellow mustard.

Mustard Seed - white/yellow, brown, black
The seed of the mustard plant is often used in pickling and sauces, as well as in a similar manner to dry mustard.


Types of Prepared Mustard commonly found in Canada
When choosing a mustard, always check the nutritional information on the label for added sugars.

Yellow Mustard
The most commonly used mustard in North America, yellow mustard is a relatively mild mustard with little caloric or nutritional content.Prepared with vinegar and turmeric.

Dijon Mustard
Dijon mustard has more bite than yellow and a few more calories, though still fairly negligible. It is prepared with verjuice or white wine instead of vinegar.

Brown or Deli Mustard
A bit spicier that yellow mustard, the seeds are more coarsely ground in making this variety.

Hot Mustard
This is usually a spicier and more pungent version of mustard using brown or black seeds.

Honey Mustard
Most mustard varieties also come as a honey mustard (honey mustard, honey djion, etc). These are essentially the base mustard with added honey or some form of sugar, and so not good options if you want to minimize your calories/carbs. Not allowed on Phase 1.


Recipes
See these recipes for examples of how mustard can be used:

• Asparagus and Jicama Spring Salad
• Scalloped NotPotatoes
• Citrus and Mustard Chicken Marinade

Grilled Radicchio

The combination of the sweet from stevia and dijon mustard adds a delicious contrast to grilled radicchio's bitter edge. This side is perfect served with grilled meat, poultry or fish marinated in Walden Farms BBQ sauce.

Ingredients

• 1 head radicchio
• 2 tsp grapeseed oil
• salt and pepper to taste
• 2 tsp apple cider vinegar
• 1 clove garlic, minced
• 1 tsp dijon mustard
• a pinch of stevia

Directions for Grilled Radicchio

1. Leaving core intact, cut radicchio in half ; thread onto skewers. 
2. Brush with oil; sprinkle with half each of the salt and pepper.
3. Grill, covered, on greased grill over medium-high heat, turning often, until wilted and lightly browned and centres are softened, about 10 minutes. Alternately, broil at 450 degrees in an oven for the same amount of time.
4. Remove from heat and serve.

Directions for Grilled Radicchio Salad

1. Follow instructions for grilled radicchio. 
2. Slice the finished radicchio into thin, noodle-like pieces.
3. In a bowl, mix together the apple cider vinegar, garlic, dijon mustard and stevia.
4. Add radicchio and toss. Serve warm or cold.

Lettuces

Lettuces have been cultivated for thousands of years and with good reason, given their vitamin and fibre content. They are also easy to grow. Lettuces are most commonly seen in salads, but can be used in many ways, so stay tuned for more recipes this month. More on the different lettuces we'll be touching on this month can be found below.

Types of Lettuce

Leaf
Generally seen in red or green and used as a salad lettuce.

Romaine
Most often seen in Caesar salads, this lettuce also works well on sandwiches and as a substitute wrap. 

Crisphead

Also known as Iceberg lettuce, this variety is mostly water and used in salads, but is not as nutritious as its other kin.

Boston
Also known as Butterhead or Bibb lettuce, this type is more tender and flavourful.

Other Lettuce-like vegetables

Belgian endive
Belgian Endive is also known as endive or chicory, its delicate flavour makes it a versatile choice for baking, grilling, boiling or eating raw.

Raddichio
Raddichio is somewhat bitter. While it is sometimes added to salads, grilling or roasting the vegetable mellows its taste.

Spinach
Spinach is a vegetable high in many vitamins and minerals, great for adding to salads, sauteing with other vegetables or pureeing into soups, sauces and beverages. 

Arugula
Arugula is sometimes known as Rocket. Having a strong flavour, it is most often mixed with other greens for salad or used chopped as a garnish.

Tart Rhubarb Chutney

Rhubarb is in season for a short time, and while lettuces are our vegetable of the month, we couldn't resist this fantastic chutney. The tart rhubarb and onion combination is great for pairing with any roasted, pan seared or barbecued meat like pork, lamb, chicken or beef.

Ingredients

• 1 tsp grapeseed oil
• 1/4 cup red onion, chopped
• 1 salt and black pepper
• 1 3/4 cups rhubarb, 1/2 inch slices
• 2 packets or 2 grams stevia
• 1 tsp apple cider vinegar
• 2 Tbsp water

Directions

1. Heat the grape seed oil in a medium saucepan over medium heat. 
2. Add the onion, rhubarb, stevia, ½ teaspoon salt, ¼ and teaspoon pepper and water. Cook, stirring occasionally, until tender 7 to 10 minutes.  
3. Stir in 1 teaspoon of the vinegar and remove from heat.

NotPotato! Night Recipes - Part Two: Scalloped NotPotatoes

NotPotato!

Definitely the hit of the evening, this low carb version of scalloped potatoes is a great addition to any meal. It also serves well at pot lucks.


Ingredients

• 1 kohlarabi - sliced thinly
• 1 white turnip -sliced thinly
• 1 small onion - sliced thinly
• 1 cup silken tofu 
• 2 tsp olive oil 
• 2 tsp garlic powder 
• 1 tsp cayenne 
• 4 tsp yellow mustard 
• salt and pepper to taste 

Directions

1. Pre heat oven to 350 degrees 
2. Blend the tofu, oil and spices to create a sauce.
3. In a glass dish, create the following layers, using a brush to coat vegetables with sauce:
1. kohlarabi 
2. sauce 
3. onion 
4. turnip 
5. sauce 
6. repeat
4. Cover with foil cook for 60 minutes.
5. Remove foil and cook an additional 10 minutes to brown the top.

* use a Mandoline to slice the vegetables thinly, otherwise they will not cook properly

Sauce Note:
You can also use an Ideal Protein soup (chicken, leek or mushroom) to make up the cream sauce

Asparagus Soup

This low carb soup is much healthier than any canned soup you can find. Enjoy the fresh flavours of this recipe, using whatever spices you choose to make it your own.

Ingredients

• 1 1/2 cups fresh asparagus, ends removed, and chopped into 1-2 inch pieces
• 1/2 cup onion, chopped
• 2 cloves garlic, minced
• 3 cups broth, chicken or vegetable
• 1 tsp grapeseed oil
• Salt and pepper to taste
• Optional seasonings to try: Curry, Paprika, etc. 
• 2 Tbsp chopped chives
• Ground black pepper

Directions

1. Heat the grapeseed oil in a pot over medium heat.
2. Add the onion and garlic with a tablespoon of water, with salt and pepper to taste (or spice of choice). Cook until the onion becomes soft and translucent.
3. Add the asparagus to the pot and cover with broth.
4. Cover the pot with a lid and cook on medium heat until the asparagus is soft and tender (approx.10 minutes).
5. Transfer the soup to a food processor, or using an immersion blender, and process until soup is smooth and creamy.
6. Pour into soup bowls and sprinkle with ground pepper and chives.

Not Potato! Night Recipes - Part One

And here they are! Playing the role of potato in these tasty recipes...

• Cauliflower
• Rutabaga (sometimes called swede or turnip)
• Turnip (or white turnip)
• Kohlrabi
• Celeriac or Celery Root
• Radish

Roasted Kohlrabi or Turnip Slices

1. Peel and thinly slice your vegetables with a mandoline.
2. Lay out the slices in a single layer on a foil covered baking sheet.
3. Brush or spray the slices with grapeseed oil and season with salt and/or your preferred spices. We used garlic powder, onion powder, salt and pepper for the turnip and Fire in the Kitchen's Veggie Blaze blend on the Kohlrabi.
4. Bake in oven at 350 for 20 minutes or more, depending on how crisp you like them.

Roasted Radish Wedges

1. Wash and quarter your radishes.
2. Lay out the wedges in a single layer on a foil covered baking sheet.
3. Toss the wedges with grapeseed oil and season with salt and/or your preferred spices. We used garlic powder, onion powder, salt and pepper.
4. Bake in oven at 350 for 20 minutes or more.

Rutabega Fries

1. Peel and cut the rutabega into sticks. They will shrink considerably, so keep that in mind for sizing.
2. Lay out the sticks on a foil covered baking sheet, leaving a little room between.
3. Brush or spray the slices with grapeseed oil and season with salt and/or your preferred spices. We used Fire in the Kitchen's One Rub blend.
4. Bake in oven at 350 for 20 minutes or more, depending on how crisp you like them.

Mashed Celeriac or Rutabega

1. Peel and chop your vegetable into cubes.
2. Place cubes into a pot and fill with water so that the vegetables are just barely covered.
3. Boil until the cubes are fork tender, then strain.
4. Add 2 tsp of olive oil to give it a creamy taste and texture (other oils will not necessarily produce the desired result).
5. Season to your liking with salt, pepper and/or other spices.

Mashed Cauliflower

1. Rice your cauliflower by finely chopping it in a chopper, blender or food processor.
2. Bring a pot of water to boil.
3. Place the cauliflower in a strainer over the boiling water. Cover. Steam for 20 minutes.
4. Place cooked cauliflower in a bowl and blend with a hand blender or mash. 
5. Add 2 tsp olive oil and your favorite seasonings. Mix well.

Our Not Potato! Night Favourite Recipe Scalloped NotPotatoes is getting its own post, so keep an eye out!

Asparagus Guacamole

This guacamole makes a wonderful low carb, low fat substitute for delicious summer dipping. From of Florence Fabricant of the New York Times.

Ingredients:

• 1 pound asparagus, medium thick
• 2 Tbsp fresh lime juice
• 2 Tbsp onion or green onion, finely chopped
• 2 Tbsp sweet red pepper, finely minced
• 1 small canned green chili, seeded and minced (approx. 1 Tbsp) or minced fresh green chili to taste
• 1 Tbsp fresh cilantro, minced
• pinch of salt
• cayenne pepper to taste

Directions:

1. Wash asparagus, snap off the ends and simmer in water until tender, about 20 minutes. Drain and allow to cool. Cut off the tips and reserve them.
2. Cut the spears into half-inch pieces and process to a smooth puree in a blender or food processor.
3. Fold in remaining ingredients. Either fold in the tips or use them to garnish the dip. Serve raw cut vegetables.

Asparagus and Mushroom Frittata

This Phase 1 Asparagus and Mushroom Frittata offers a nice dinner option for egg lovers and vegetarians.

Ingredients:

• 2 tsp grapeseed oil
• 2 cups asparagus, trimmed and cut to 1 inch pieces
• 2 cups mushrooms, sliced
• 8 eggs
• 2 Tbsp dried chives, chopped
• 2 Tbsp fresh parsley, chopped
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
• Adjust or add spices to your taste (onion powder, garlic powder, etc)

Directions:

1. Arrange an oven rack 6 inches from the broiler. Preheat broiler to high.
2. Heat 2 tsp of the grapeseed oil in an 8-inch, ovenproof, nonstick skillet over high heat. Add the mushrooms and cook for 2 minutes, stirring frequently. 
3. Reduce the heat to medium-high and add the asparagus. Cook for 2 minutes more.
4. While the mushrooms are cooking, in a bowl whisk together the eggs, chives, parsley, salt and pepper.
5. Pour the egg mixture over the mushrooms and asparagus and reduce heat to medium-low. Cook for 2 minutes.
6. When the eggs are set, put the pan under the broiler for 2 & 1/2 to 3 minutes or until frittata is golden brown. 

Makes 2 servings (protein + 2 cups vegetables) for Phase 1.

Luscious Lemon and Lime

Luscious Lemon and Lime

Love these flavours and want to learn more? Look no further.




Bottled Juice
You can find bottled Lemon and Lime juice in most grocery stores. While it usually does the job, there are many more options that you may find more flavourful. If you do choose to use it, check to be sure that the juice you’ve chosen does not have added sugars.


Fresh Lemons and Limes
That’s right – fresh! Often seen perched on the rim of a glass, these fruits have much more potential. You can slice and squeeze them to add a burst of flavour to any dish. Thai and other Asian food are accented well with lime, while lemon is often used in Mediterranean cuisine. Many recipes also use the zest of the fruit, which is made from finely grating the peel.


Grilled Lemon
Grilling a lemon warms it nicely for your dish and helps to release its juices. They also look great.

How to grill lemons:

1. Heat a grill to medium-high heat or heat a frying pan over medium-high heat. 
2. Cut the lemons in half crosswise, pop out any visible seeds, and brush the cut sides with grape seed or olive oil. Sprinkle the cut sides with fine sea salt, if you like.
3. Set the lemons cut side-down on the hot grill or in the frying pan. Cook, without moving, until the lemons are heated through and charred on the cut side - about 3 minutes.

Lemon and Lime Crystals
TRUE Lemon and TRUE Lime are crystalized products made from the oils and juices of the fruits. They come in boxes of 32 small packets, each packet equalling one large lemon wedge and containing 0 calories, 0 sugars and 0 fat per serving. They have a long shelf life and make it very easy to add a bit of quick flavour. They are also very portable and easy to have on hand when travelling or eating out.


Top 3 Places to use Lemon and Lime

1. Water: Improve the taste of your water by adding any of the above listed options – a fresh slice in a glass or crystals works best.
2. Dressings: You’ll see these flavours used in dressings in the following posts - Asparagus and Jicama Spring Salad, Mexican Slaw, Raw Turnip “Noodle” Salad. You can also try making a super simple dressing by whisking together the juice and zest from one lemon, the juice and zest from one lime, ¼ cup olive oil, ¼ tsp salt and ¼ tsp ground white pepper.
3. Seasoning and Marinades: Pan Seared Pork Chops and Garlic Roast Chicken both use these flavours. Lemon and Lime are excellent for the acidic portion of a marinade, but do not use a recipe with a lot of citrus if it will be sitting for longer than a couple of hours.

Asparagus and Jicama Spring Salad

This spring slaw is perfect for a pot luck. Impress your friends with this beautiful nutritious and delicious dish. The fresh spring flavours of asparagus, crisp radish, sweet jicama and licorice (from the fennel) blend perfectly with the mustard lime dressing.

Ingredients:

• 1/2 medium jicama - peel brown skin and julienne the white part
• 6-8 radishes - julienne 
• 6-8 spears asparagus - use a potato peeler to peel thin strips off the asparagus
• 1 small fennel bulb - cut in half remove core use potato peeler to peel thin strips
• 1 Tbsp stone ground mustard
• handful of fresh chives
• 2 tsp basil 
• a handful of fennel fronds
• juice of 1/2 lime
• 1/4 c. olive oil
• 1 Tbsp apple cider vinegar
• 1 tsp Cayenne pepper (optional)
• salt and pepper

Note: If you have trouble finding jicama, substitute chayote.

Directions:

1. Cut and prepare the jicama, radishes, asparagus and fennel as noted. Combine in a large bowl.
2. In a separate bowl, blend together the rest of the ingredients to make the dressing. 
3. Pour the dressing over the vegetables and toss until evenly coated. Serve.

All About Asparagus

Asparagus is a spring vegetable coming into season in Ontario.

From the Ontario Asparagus website (http://asparagus.on.ca/consumers/):

[Asparagus] is a member of the Lily family that includes onions, garlic, leeks, turnips and gladioli. There are three different colours of asparagus:

• GREEN asparagus has color because of a process called ‘photosynthesis.’ This is a process where plants use sunlight to produce chlorophyll, which gives them their green colour.
• WHITE asparagus is actually just green asparagus but the farmer mounds soil on top of the spears so they never see sunlight! So it does not perform ‘photosynthesis’ and therefore has no colour!
• PURPLE asparagus is simply a variety of green asparagus that has a gene that makes it purple, even though it still uses photosynthesis (i.e. produces chlorophyll). It is sweeter than green asparagus.

Asparagus has only 4 calories per spear and is very low in sodium. It is a good source of Vitamin B6, Vitamin C, Vitamin E, Vitamin K calcium, magnesium and zinc, and a very good source of dietary fibre, protein, beta-carotene, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium.

Best eaten fresh, asparagus can be refrigerated for two or three days. Wrap stem ends in damp paper towels, then cover the bunch with plastic wrap or stand straight up in a jug of water.

Asparagus can be prepared many different ways. Here are some simple methods for cooking it. We will be posting more delicious recipes throughout the month of May.

How to Steam Asparagus

1. Fill a pot with ¾ inch of water (2.0 cm) and bring it to a boil. 
2. Place an open fan steamer in the bottom of the pot and lay the stalks in it. 
3. Cover and steam for about 5 minutes, checking occasionally as you may need to turn the heat down. 
4. After 5 minutes, check that the spears have been cooked to taste using a fork to test tenderness.

How to Blanch Asparagus

Blanching (scalding vegetables in boiling water or steam for a short time) is needed before freezing vegetables and also before drying them.

1. Rinse the asparagus spears and cut or snap the woody ends off.
2. Have a large bowl of iced water ready.
3. Fill a pot with water- It is important that when the asparagus is immersed in the boiling water it comes back to boil within one minute. So if you are using a large pot you will probably need about 1 litre or 4 cups of water boiling ¼ pound of asparagus (about 6-8 spears).
4. Bring the water to the boil.
5. With the heat still on high, immerse the asparagus in the boiling water so that it comes back to the boil as quickly as possible. Boil for 2- 4 minutes depending on the thickness of the stalks. (2 minutes for thin, 3 for medium, 4 for fat).
6. Remove from the water and dunk straight away in the iced water. You need to stop the cooking process as quickly as possible to preserve the asparagus’ texture.

To freeze: When the blanched asparagus spears are cold dry on kitchen paper and pack in airtight freezer containers or freezer bags. Freeze immediately.

How to Roast Asparagus

1. Rinse and snap or slice off bottom of asparagus spears. 
2. Lay them out on foil or dish, drizzling olive oil and rolling the spears to ensure that they are all covered in a thin layer of oil. Sprinkle the spears with salt and pepper to taste. 
3. Place the dish in a preheated oven at 400F, 200C. 
4. Cook the asparagus in the oven for approximately 8 – 10 minutes; this does depend on how thick the spears are. They should be lightly browned and nicely tender when done. 
5. Check with a fork to ensure that they are cooked to your taste. Remove and serve.

How to Grill Asparagus

1. Roll the spears in a little olive oil so that they are evenly covered and place them at an angle on the metal bars of the grill so that they do not drop down between the bars. Sprinkle on a little salt and pepper to taste.
2. Depending on the heat of your grill and the thickness of the spears, you need to check them after two or three minutes. If they are grilling nicely, then roll them over gently.
3. After another couple of minutes, check that they are cooked to your desired tenderness by using a fork or sharp knife. Remove from the grill and serve with drizzled oil or lemon.
4. Skewering option: soak wooden skewers in water for 20 minutes then thread the asparagus sideways. You should end up with 10-15 spears on 2 skewers (top and bottom) in a rectangular shape. Now you can handle them easily for brushing with olive oil, turning etc. This works best with thicker spears.