Lemon Vegetables

This lemon vegetable recipe provides a unique nutrient-dense combination of plant-based ingredients.  It makes for a nutritious vegan main or a highly nutritious side.

It was created by Lauretta Pfister Kastelic who has managed to stay near the top of the Nutrient Optimiser Leaderboard for more than a year, and in the process made some radical improvements in her health with consistent reductions in body fat as she continued to dial in nutrient density using Nutrient Optimiser.

The recipe includes a generous helping of cooked spinach which will provides a mega-dose of vitamins A and K along with folate, calcium, copper, iron and magnesium.  The zucchini provides potassium as well as vitamins B2, B6, A and C.

The asparagus provides vitamins B1, B2, B3, B5 as well as choline, copper, iron, phosphorus and zinc while the other ingredients round out the flavour and nutrient profile.  

Macros 

The full recipe provides 215 calories, 18 g protein, 3 g fat, 23 g of net carbs and P:E = 0.7.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

  • 150 g spinach
  • 230 g asparagus
  • 90 g okra
  • 1 lemon
  • 300 g zucchini
  • 20 g peppermint

Directions 

  • Peel and remove seeds from lemon, cut into small chunks, reserving all juice.
  • Heat large saute pan with cover to medium-high heat, add just enough water to cover the bottom.
  • First add asparagus, cover and let cook about 2 mins, then add zucchini, cover and cook for another 2 mins, occasionally stirring.
  • Add okra and spinach, cover, cook just until no longer frozen, (or until just wilted if using fresh).
  • Add the mint on top, cover and cook 2 mins.
  • Add chopped lemon and juice, cover and heat just until desired tenderness.
  • Gently toss all ingredients, once again. Promptly plate and enjoy!

Suitable for 

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