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 provide 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, and B5, as well as choline, copper, iron, phosphorus and zinc, while the other ingredients round out the flavour and nutrient profile.
Scorecard
- Diet Quality Score = 85%
- Satiety Index Score = 88%
- Protein % = 34%
- P:E ratio = 0.7
Macros
The full recipe provides 215 calories, 18 g of protein, 3 g of fat, and 23 g of net carbs.
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 a large saute pan with cover to medium-high heat and add just enough water to cover the bottom.
- First add asparagus, cover and let cook for about 2 mins, then add zucchini, cover and cook for another 2 mins, occasionally stirring.
- Add okra and spinach, cover, and cook just until no longer frozen (or until just wilted if using fresh).
- Add the mint on top, cover and cook for 2 mins.
- Add chopped lemon and juice, cover and heat just until desired tenderness.
- Gently toss all ingredients once again. Promptly plate and enjoy!
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
