Low-Carb Feta & Avocado Lettuce Cups

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!

Preparation time

Hands-on:    10 minutes
Overall:     10 minutes

Nutritional values (per serving)

Total Carbs	11.5	grams
Fiber	4.9	grams
Net Carbs	6.6	grams
Protein	6.6	grams
Fat	17	grams
of which Saturated	5.2	grams
Energy	214	kcal
Magnesium	43	mg (11% RDA)
Potassium	409	mg (21% EMR)

Macronutrient ratio: Calories from carbs (13%), protein (13%), fat (74%)

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

1. 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.
   
2. 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.
   
3. Remove and rinse under cold water and allow to drain. Dice the avocado and apple and add to a bowl.
   
   
4. Then crumble over the feta. Add the chopped herbs and cooled asparagus, and then add the dressing and mix well.
   
   
5. Divide the mixture among the lettuce leaves, and sprinkle with a little extra parsley and sunflower seeds if desired. Serve immediately.
   
   

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