Autoimmune Friendly Roasted Asparagus Mash/Dip

By Natalie R.Toney M.F.A., C.H.,
Healthy Planet Food Editor

Spring has sprung, and with it lovely flower lined walks, blooming trees (for some of us the sneezies),and the long awaited return of hummingbirds, butterflies, and bees! An abundance of fresh asparagus will also begin cropping up at local farmer’s markets, produce stands, and area grocers. Asparagus is one of those nutrient dense veggies that tastes great roasted or grilled, with just a bit of oil and sea salt as a snack on its own, dressed with lemon or pesto as a side dish, or wrapped with thin slices of fig as an appetizer(cheese or prosciutto for the non-vegan/non-vegetarian).A personal favorite during the Spring and Summer months, is to toss in some chopped asparagus to my homemade olive oil based primavera, along with other bright seasonal veggies. April days in the Midwest often call for sandals and rain boots (sometimes even snow boots!),and this Autoimmune Friendly Roasted Asparagus Mash can be a delicious warm side dish, or a refreshing chilled dip or spread to take on a Spring picnic.

Tips: If a “roasted” flavor is not desired, blanch asparagus instead for about 1 1/2-2 min. before blending. For a sweeter taste, blend in some sautéed chopped Vidalia onion. To turn into a “soup”, add a can of vegetable or chicken broth,(coconut milk for a creamier texture)along with any additional vegetables, seasoning. Etc,

Roasted Asparagus Mash (AIP)


  • 1 bundle (about 10-12 asparagus shoots (woody stems removed)
  • 1/2 head Cauliflower(chopped)
  • 1 med-lg. Avocado
  • 3 Tbsp. Avocado, Olive, or Coconut oil
  • 1 1/2 teas. Lemon juice
  • 1/2 teas. Sea Salt
  • 1 Tbsp. minced garlic (optional/ to taste)
  • 1 teas. Italian or Greek seasoning (optional/to taste)


Preheat oven to 400 degrees. Arrange asparagus on parchment lined sheet, drizzle with 1 1/2 Tbsp. oil, sea salt, garlic, and seasoning, for about 10-20 min. (depending on thickness), check at 5 min. turning once halfway through. Prep and steam cauliflower for 5-10 min. (also per size). When asparagus is done, remove from oven, let cool slightly, and cut into smaller pieces. Add lemon juice, remainder of oil, chopped asparagus, and steamed cauliflower florets to blender. Pulse, then blend until a thick, creamy consistency. Transfer to a pan to warm, and continue to season to taste, or to container to cool. Can keep refrigerated about three days, stir in a squeeze of lemon if oxidation begins to occur.

Yields 4-6 servings.