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I love simple recipes that come together quickly and are adaptable — it means you don’t get sick of them and can adapt them to suit your current season or the ingredients you have on hand.
This is one of those vegetarian keto recipes — it’s really quick and great to throw together for a snack or as a healthy starter. You could flake through some canned or smoked fish or shredded chicken for extra protein, or keep it meat-free and stir through some roughly mashed hard boiled eggs.
Swap out the asparagus for some grated zucchini or roasted cauliflower, omit the feta in favour of some cubed, fried halloumi or some ricotta. If you don't want to use any apples, try radishes instead — although almost any whole foods can be used in small amounts when you follow a low-carb diet. You can change up the flavour profile by using different herbs or adding spices to the dressing (smoked paprika works well here). The options are endless!
Hands-on Overall
Nutritional values (per serving)
Net carbs6.6 grams
Protein6.6 grams
Fat17 grams
Calories214 kcal
Calories from carbs 13%, protein 13%, fat 74%
Total carbs11.5 gramsFiber4.9 gramsSugars4.9 gramsSaturated fat5.2 gramsSodium443 mg(19% RDA)Magnesium43 mg(11% RDA)Potassium409 mg(20% EMR)
Ingredients (makes 4 starter servings)
Lettuce cups:
- 1 bunch asparagus (150 g/ 5.3 oz)
- 1 medium avocado, cubed (150 g/ 5.3 oz)
- 2/3 cup feta, crumbled (100 g/ 3.5 oz)
- 1/2 extra small green apple, diced (100 g/ 3.5 oz)
- 2 tbsp sunflower seeds (g/ oz)
- 1 tbsp chopped mint
- 1 tbsp chopped parsley
- 8 gem lettuce leaves (120 g/ 4.2 oz)
- Optional: extra parsley and sunflower seeds to serve
Dressing:
Instructions
- Wash and pat dry the vegetables. Make the dressing by adding all the ingredients to a small jar and shaking. Allow to sit while you prepare the other ingredients.
- To prepare the asparagus, hold the bottom (thicker) end and the middle, and snap the bottom end off. This removes the woodiest part of the plant that should be discarded. Then slice the remaining stalk into thick slices, add to a microwave safe dish with a sprinkle of water and microwave 1 minute on high. Alternatively, steam on the stove for 3-4 minutes until crisp-tender.
- Remove and rinse under cold water and allow to drain. Dice the avocado and apple and add to a bowl.
- Then crumble over the feta. Add the chopped herbs and cooled asparagus, and then add the dressing and mix well.
- Divide the mixture among the lettuce leaves, and sprinkle with a little extra parsley and sunflower seeds if desired. Serve immediately.
Feta & Avocado Lettuce Cups
Ingredients (makes 4 starter servings)
Lettuce cups:
- 1 bunch asparagus (150 g/ 5.3 oz)
- 1 medium avocado, cubed (150 g/ 5.3 oz)
- 2/3 cup feta, crumbled (100 g/ 3.5 oz)
- 1/2 extra small green apple, diced (100 g/ 3.5 oz)
- 2 tbsp sunflower seeds (g/ oz)
- 1 tbsp chopped mint
- 1 tbsp chopped parsley
- 8 gem lettuce leaves (120 g/ 4.2 oz)
- Optional: extra parsley and sunflower seeds to serve
Dressing:
- 2 tsp wholegrain mustard
- 1 tbsp lemon juice (15 ml)
- 1 tbsp apple cider vinegar (15 ml)
- 1 tbsp extra virgin olive oil (15 ml)
- 1 tsp Sukrin Gold, Swerve or Erythritol
- 1/4 tsp sea salt
Instructions
- Wash and pat dry the vegetables. Make the dressing by adding all the ingredients to a small jar and shaking. Allow to sit while you prepare the other ingredients.
- To prepare the asparagus, hold the bottom (thicker) end and the middle, and snap the bottom end off. This removes the woodiest part of the plant that should be discarded. Then slice the remaining stalk into thick slices, add to a microwave safe dish with a sprinkle of water and microwave 1 minute on high. Alternatively, steam on the stove for 3-4 minutes until crisp-tender.
- Remove and rinse under cold water and allow to drain. Dice the avocado and apple and add to a bowl.
- Then crumble over the feta. Add the chopped herbs and cooled asparagus, and then add the dressing and mix well.
- Divide the mixture among the lettuce leaves, and sprinkle with a little extra parsley and sunflower seeds if desired. Serve immediately.
Nutrition (per )
Calories214kcal
Net Carbs6.6g
Carbohydrates11.5g
Protein6.6g
Fat17g
Saturated Fat5.2g
Fiber4.9g
Sugar4.9g
Sodium443mg
Magnesium43mg
Potassium409mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 6.6 g | 6.6 g | 17 g | 214 kcal |
| Asparagus, fresh |
| 0.7 g | 0.8 g | 0 g | 8 kcal |
| Avocado, fresh |
| 0.7 g | 0.8 g | 5.5 g | 60 kcal |
| Feta cheese |
| 1 g | 3.6 g | 5.3 g | 66 kcal |
| Apples, raw, granny smith, with skin |
| 2.7 g | 0.1 g | 0 g | 15 kcal |
| Sunflower seeds, hulled |
| 0.5 g | 0.9 g | 2.3 g | 26 kcal |
| Mint, fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Mustard, wholegrain |
| 0.2 g | 0.2 g | 0.3 g | 5 kcal |
| Lemon juice, raw |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Apple cider vinegar |
| 0 g | 0 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 3.4 g | 30 kcal |
| Sukrin Gold, brown sugar substitute |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Lettuce (Little Gem), fresh |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
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