Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.
I’ve recently worked with renowned chef Pete Evans to create a specialized cookbook focusing on the ketogenic diet that will greatly complement my latest book, “Fat for Fuel.” The cookbook, scheduled to be released November 14, will feature recipes to help you fully apply the ketogenic diet into your daily routine.
To celebrate the upcoming release, Pete Evans has shared with us a very appealing way to combine vegetables, meat and healthy fat in one recipe. The beef bone marrow provides the vegetables and the eggs with a deep flavor the whole family will enjoy. The dish requires some time and effort to prepare, but I guarantee that the results will be worth it once you’re done cooking.
Delectable Asparagus With Soft-Boiled Eggs, Capers and Bone Marrow Broth
Prep time: 30 minutesCook time: 5 minutes Total time: 35 minutes Serving Size: 4
- 2 pounds of beef marrowbones, cut into 2-inch pieces
- 4 1/4 cups of organic beef stock
- 1 teaspoon of raw apple cider vinegar
- 1 teaspoon of chopped fresh thyme leaves
- 3 bunches of asparagus, trimmed
- 4 organic free-range eggs
- 2 tablespoons of coconut oil, plus extra as needed
- 2 garlic cloves, minced
- 2 tablespoons of baby capers, rinsed
- 1 tablespoon of chopped fresh flat-leaf parsley
- 2 tablespoons of pine nuts, toasted
- Sorrel (preferably red-vein)
- To make the bone marrow broth, remove the marrow from the bones, slice the marrow into one-half inch-thick pieces and set aside.
- Heat the beef stock in a saucepan for 15 to 30 minutes over medium heat and reduce by just over half, or until 1 1/2 cups remain. Add the vinegar, thyme, sea salt and freshly cracked black pepper to taste; set aside and keep warm.
- Cook the asparagus in boiling salted water until tender but still slightly crisp, about one minute, then drain. Plunge in cold water to stop the asparagus from cooking further, and then set aside.
- To prepare the eggs, bring a pot filled with water to a boil over medium heat. Reduce the heat to a simmer, and add the whole eggs with shells to the pot. Cook for five minutes (for soft-boiled), or adjust the cooking time to your liking. Remove with a slotted spoon and then peel off the shells.
- Warm a frying pan over medium heat, gently heat the oil and then add the garlic and cook until it starts to brown, about one minute. Add the asparagus, capers, salt and pepper, then cook, tossing the pan until the asparagus turns slightly golden all over, for about 30 seconds.
- To finish the bone marrow broth: In another frying pan over medium heat, add a little oil and pan-fry the bone marrow for 30 seconds on each side, or until lightly browned. Add the reduced broth to the bone marrow and bring to a boil, then remove from the heat.
To serve, divide the asparagus among four serving plates and spoon over the caper dressing from the pan. Cut the eggs in half and top the asparagus with the egg halves. Garnish with pine nuts and sorrel, spoon over a generous portion of the bone marrow reduction and finish with freshly cracked black pepper to serve.
Coconut Oil and Free-Range Eggs Provide Healthy Fats
The core of the ketogenic diet is healthy fat, and one easy way of adding it to your diet is by using coconut oil during cooking. Research has found that it contains medium-chain triglycerides (MCTs) that may promote a variety of benefits, such as:
- Boosting your energy: Your liver immediately converts MCTs into ketones that provide you with a clean source of energy that is healthier than carb-loaded foods.
- Fighting microbes: The lauric acid in coconut oil can help destroy harmful microbes and control pathogenic microorganisms from spreading in your system.
- Weight management: MCTs help you feel full longer, thereby helping you prevent overeating and gaining excess weight.
Eggs, on the other hand, are a great source of omega-3 fat. Many studies have been published about the health benefits of omega-3, and I can’t stress enough that you need to include it in your diet regularly because your body can’t make it on its own.
Omega-3s have been found to help normalize and regulate your triglyceride levels more efficiently compared to statins, and may even keep your brain functioning properly by helping lower your risk of cognitive dysfunction, memory loss and other neurological conditions. Needless to say, everyone can benefit from this important fat to help keep their mind in top shape.
Asparagus Has Dietary Fiber and Nutrients Your Body Needs
If you’re looking for a vegetable with well-rounded benefits, asparagus should be at the top of your list. It is low in fat, cholesterol and sodium, while being abundant in various vitamins, most notably folate (also known as vitamin B9) that may help promote tissue growth and proper cell function, as well as stimulating the production of digestive acids.1 Furthermore, asparagus may help with the following:2
- Heart health: The vitamin K content in asparagus can help your blood clot better if you have wounds and cuts, while the B vitamins can help regulate homocysteine, an amino acid linked to heart disease when there is an excess of it.
- Skin health: Glutathione found in asparagus may help give you radiant skin by protecting it from sun damage and pollution.
- Digestive health: Asparagus comes with generous amounts of dietary fiber that may help promote regular elimination of bowels. It also contains a unique prebiotic fiber called inulin. When it reaches the large intestine, inulin nurtures your gut probiotics to help improve nutrient absorption from the other foods you eat.
- Lower your risk of Type 2 diabetes: According to a 2012 study published in the British Journal of Nutrition, asparagus has been found to help improve insulin secretion and beta cell function in diabetic mice.3
Beef Bone Marrow Contains Unique Nutrients, Along With a Tasty Flavor
Marrow is the spongy, gelatinous tissue found inside the long bones of animals, and is known for its dense, rich and fatty flavor. It’s not typically cooked in American homes, but it is a popular delicacy in Europe and Asia.4
I recommend you give it a try not only for its very beefy flavor, but also because bone marrow may be healthy for you. According to the University of Michigan Health System, the fat tissue is a potent source of adiponectin, a hormone that may help reduce your risk of heart disease, diabetes and obesity-related cancers.5 Additionally, it may help:6
- Boost your immune system: Bone marrow contains a selection of various minerals that may help with immune support.
- Stronger bones: Calcium, phosphorus and magnesium from bone marrow may help build stronger bones.
- Improve sleep quality: Bone marrow may help you sleep better, leaving you well-rested once you wake the next day.
- Protect your joints: The glucosamine in bone marrow may help protect your joints from inflammatory diseases like osteoarthritis.
Be Sure to Use High-Quality Ingredients When Cooking This Dish
To maximize the flavor and the nutrients you can obtain from this recipe, be sure to use organic ingredients, especially for the bone marrow, spices and vegetables. This also ensures that you’re minimizing your risk of ingesting harmful toxins, antibiotics and other pollutants that are lurking inside the ingredients. Similarly, the eggs should be sourced from local, organic, free-range farms to guarantee that you’re consuming high-quality poultry products.
About Pete Evans
Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.
Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”
+ Sources and References