Ketogenic Diet Recipe: Delectable Asparagus With Soft-Boiled Eggs, Capers and Bone Marrow Broth

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Recipe by Pete Evans

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


2 pounds of beef marrowbones, cut into 2-inch

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
, 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.

Note: This recipe
makes four servings.

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:

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.

The lauric acid in coconut oil can help destroy harmful microbes
and control pathogenic microorganisms from spreading in your system.

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

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.[i]
Furthermore, asparagus may help with the following:[ii]

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.

Glutathione found in asparagus may help give you radiant skin by
protecting it from sun damage and pollution.

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.

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

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.[iv]

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.[v]
Additionally, it may help:[vi]

your immune system:
Bone marrow contains a selection of various minerals
that may help with immune support.

Calcium, phosphorus and magnesium from bone marrow may help build
stronger bones.

sleep quality:
Bone marrow may help you sleep better, leaving you
well-rested once you wake the next day.

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” will be released November 14.

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 “Moveable Feast.”

Source:: Mercola Health Articles