Whole Foods Asparagus Recipe With Nuts & Seeds Is Tasty Healthy Eating by Jan Mostrom

This skillet asparagus recipe with cashews and seeds is a great wholesome side dish to go with any dinner. The coconut and crushed red pepper flakes add a unique flavor to this easy asparagus recipe. The healthy vegetable side dish is made with whole foods and comes together in under 30 minutes. Plus you get the health benefits of cashews, the health benefits of asparagus and the health benefits of seeds.

What are considered whole foods? According to NYC Health, "Whole foods are foods that are close to their natural state and have minimal or no processing. They contain vitamins, minerals, fiber and other nutrients, and don't have added saturated fat, salt or sugar. Whole foods include fresh fruits and vegetables, whole grains (such as oats, brown rice and barley), nuts, beans, fish, shellfish and eggs. Minimally processed foods are foods that are a little processed, such as frozen produce or whole wheat flour." Seeds are whole foods and a wonderful source of protein. 

To make the quick and easy asparagus you will need to gather the following ingredients: unsalted cashews, shredded unsweetened coconut, sunflower or pumpkin seeds, toasted sesame oil, coconut oil, fresh garlic, fresh asparagus, low-sodium soy sauce or tamari, limes for juicing, crushed red pepper flakes and optional chopped cilantro and/or sesame seeds for serving.

This delicious side dish is full of different tastes and textures. Your taste buds will be so happy! Serve this flavorful asparagus with chicken, beef, lamb, pork, seafood or your favorite dinner.

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Cuisine: Asian / American
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 1/3 cup roasted unsalted cashews, coarsely chopped
• 1/4 cup unsweetened coconut flakes
• 2 tablespoons raw sunflower seeds or pumpkin seeds
• 1 tablespoon toasted sesame oil
• 1 tablespoon coconut oil (or use a neutral-flavored oil)
• 1 garlic clove, finely chopped
• 1 pound asparagus (about 1 large bunch), trimmed and cut into 2- to 3-inch pieces
• 1 - 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon freshly squeezed lime juice, plus optional lime wedges for serving
• 1/4 teaspoon crushed red pepper flakes, or more to taste
• chopped cilantro and sesame seeds, for serving (optional)

Recipe Notes

• If you don’t like cashews you can substitute any nut of your choosing.

• Try this recipe with green beans, broccoli or broccolini.

• Store any leftovers in an airtight container in the fridge for up to five days.

Here's how to make it: 

1. Place a medium skillet on the stove over medium-low heat. Add cashews, sunflower seeds or pumpkin seeds and coconut. Cook until the nuts are slightly brown, stirring often, for about 3 to 4 minutes. Remove to a bowl or plate and set aside.
2. To the same pan add the sesame and coconut oils with the garlic. Stir for 30 seconds.
   
3. Add the asparagus pieces, salt and black pepper. (You can always add more seasoning to be sure to taste and add to your preference.) Cook the asparagus for 4 to 7 minutes. I like mine crisp-tender, but the timing will depend upon how thick the stalks are.
   
4. Add the lime juice, tamari or soy.
   
5. Add the seed and nut mixture and crushed red pepper flakes. Taste to see if you need more seasonings.
   
6. Serve topped with the optional lime wedges, cilantro and sesame seeds and enjoy!
   
   

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