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.
With summer being officially over, it’s time for you to start getting ready for colder days. And what better way to ease the chill than by sipping soup to warm your belly? A perfect example is this asparagus soup recipe from world-renowned chef Pete Evans. Not only will this keep you warm, but it will also provide impressive health benefits because of its nutritious ingredients.
If you’re on the lookout for more recipes like this one, the “Fat for Fuel Ketogenic Cookbook” is just what you need. Pete and I recently worked together to develop this cookbook to help people transition to a ketogenic diet easily. It won’t be out until November 14, but I assure you that it’s worth the wait!
Hearty Asparagus Soup With Crispy Bacon Recipe
Prep Time: 5 minutes Cook Time: 20 minutes
- 2 tablespoons coconut oil
- 1 onion, chopped
- 3 garlic cloves, chopped
- 1 pound asparagus, woody ends trimmed
- 1/2 pound cauliflower, chopped into florets
- 3 cups chicken broth
- 2 tablespoons chopped flat-leaf parsley
- Sea salt and freshly ground black pepper
- 3 slices of rindless bacon
- Melt the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, for five minutes, or until translucent.
- Stir in the garlic and cook for one minute, or until softened.
- Add the asparagus and cauliflower and stir for one minute, then pour in the chicken broth. Bring to a boil, reduce the heat to low and simmer for two minutes. Remove four asparagus spears and reserve.
- Continue to cook the soup for 20 minutes, or until the vegetables are very tender.
- Add the parsley and blend with a hand-held blender until smooth. Season with salt and pepper.
- Preheat the oven to 400 F.
- Place the bacon on a baking tray and roast for five minutes, flip the bacon over and roast for another five minutes or until golden and crisp. Cut into bite-sized pieces and set aside, keeping warm.
- Ladle the soup into warm bowls and add some crispy bacon. Cut the reserved asparagus spears in half lengthwise, then cut into 1/2 inch lengths and add a few pieces to each bowl to finish.
Asparagus Can Help Regulate Blood Sugar
Asparagus shoots contain numerous vitamins and minerals, such as vitamins A, E, K and B6. With this surplus of vitamins, this vegetable will surely boost your eye, blood and immune health. Other benefits you can reap from this vegetable are:1
- Aids in weight loss. Asparagus is high in soluble and insoluble fibers and low in calories, making it a good choice for people who are trying to lose weight.
- Helps prevent urinary tract infections. Asparagus is a natural diuretic because of the high levels of asparagine. It helps in flushing out excess salt and fluids, which then helps minimize your risk of getting urinary tract infections.
- Acts as an aphrodisiac. The high amounts of vitamin E in asparagus boost the production of estrogen in women and testosterone in men.
- Functions as a mood-booster. Low levels of vitamin B12 and folate have been linked to the prevalence of depression. Asparagus’ high B12 and folate content means that adding this to your diet can help regulate and improve your mood.
But its benefits do not end there, because asparagus has also been linked to diabetes prevention and upkeep. Adding asparagus to your diet will support the beta cells in the pancreas, improve insulin regulation and optimize blood sugar levels.2
Asparagus is also rich in fiber.3 This is especially useful for diabetes patients as it helps slow down gastric emptying and glucose absorption into the bloodstream. Fiber is also responsible for slowing down digestion, dampening the sharp spikes in blood glucose levels after meals.4 While asparagus shoots are best harvested in the spring, they’re actually available all year ‘round.5 This means that you can benefit from their numerous healthful components whenever you spot a bundle at the grocery store.
Cauliflower May Help Fight Cancer
Even though it is often regarded as the white version of broccoli, cauliflower does not pale in comparison to its more popular cousin. Cauliflower is filled with vitamins, minerals and antioxidants that are essential for improving body processes. Adding cauliflower into the mix ensures that you’re taking care of your heart, brain and your immune system. Other cauliflower benefits include:6
- Improves cardiovascular health. Cauliflower is a good source of vitamin K, which helps in the promotion of healthy blood circulation. It also contains glucoraphanin, a glucosinolate that prevents the accumulation of lipids in your blood vessels.
- Promotes toxin elimination. The high fiber content of cauliflower helps in digestion and the elimination of harmful materials from the digestive system.
- Reduces risk for macular degeneration. It also contains high amounts of vitamin C and antioxidants, which are necessary for maintaining eye health.
- Decreases the risk of neural defects in unborn children. The folate content of cauliflower helps in the successful neural development in unborn babies.
But aside from these, one of the most impressive components of cauliflower is sulforaphane, a sulfur compound that has been deemed as a cancer fighter. The high amounts of sulforaphane in cauliflower indicate that it can help fight against the development of cancer stem cells and even slow tumor development.
Together with other cruciferous vegetables, cauliflower has been observed to inhibit the development of bladder, breast, colon and stomach cancers.7 Additional components that contribute to its cancer-fighting characteristics are indoles and isothiocyanates. Cauliflower can be incorporated into dishes easily. It can be roasted, sautéed with other vegetables, or even served as an alternative for potatoes for mash. If you’re unsure of how you want to eat cauliflower, this recipe is just what you need.
It All Boils Down to the Quality of Your Meat
If you’re a regular reader of Mercola.com, you’re probably aware of the dangers of processed meats. The International Agency for Research on Cancer has even classified processed meats as a group 1 carcinogen. Unfortunately for all bacon lovers out there, bacon is part of this group.8
The good news is that your love for bacon doesn’t need to end here. It all depends on the source of the meat that you’re eating. If you’re not ready to give bacon up just yet, there’s the option of making your own with meat from trustworthy and organic sources.
You should steer clear of concentrated animal feeding operations (CAFOs) products, not just because of the inhumane conditions animals in these facilities are subjected to, but also because of the risk of ingesting harmful chemicals and antibiotics used in these farms. You should also make sure that your source provides their animals with species-appropriate food instead of the generic feeds that only aim to fatten them.
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