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Creamy Asparagus Mash Recipe [Paleo, Keto, AIP]
This is a great side recipe in case you’re bored with sweet potato mash or cauliflower mash and want something a bit lighter and more refreshing.
It’s really easy to make, but you should blanch your asparagus shoots before pureeing it and saute the onions for a sweeter flavor. Blanching the asparagus and adding in the lemon juice will also give you a bright green color and a fresher taste.
This recipe is Paleo as well as low carb/keto-friendly, and AIP (autoimmune-friendly). So it’s great to serve as a side dish when you have family or friends with different diets.
Step-By-Step Instructions for Creamy Asparagus Mash Recipe [Paleo, Keto, AIP]
Step 1:
Dice the onions.
Step 2:
Chop the asparagus up into small pieces so that they will be easy to puree. Place the asparagus pieces into a pot of boiling water for 2 minutes and drain immediately.
Step 3:
Saute the diced onion in some coconut oil or avocado oil. Saute until the onion turns translucent.
Step 4:
Chop the parsley roughly.
Step 5:
Place all the ingredients (make sure to drain the asparagus well) into a blender.
Step 6:
Blend really well until a creamy mash forms.
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Ingredients
- 10 asparagus shoots, chopped and blanched (2 min)
- 1/4 onion, diced and cooked in coconut oil
- 2 Tablespoons coconut cream
- 2 Tablespoons fresh parsley
- 1 teaspoon lemon juice
- 1/2 teaspoon salt (or to taste)
- Dash of pepper (omit for AIP)
Instructions
- Saute the diced onions in coconut oil until they turn translucent.
- Blanch the asparagus pieces in boiling water for 2 minutes and drain immediately.
- Place the sautéed onions, blanched asparagus, coconut cream, parsley, lemon juice, and salt and pepper into a blender.
- Blend really well. Serve warm or cold.
Notes
All nutritional data are estimated and based on per serving amounts.
Nutrition
- Calories: 70
- Sugar: 2 g
- Fat: 6 g
- Carbohydrates: 4 g
- Fiber: 2 g
- Protein: 2 g