asparagus salad
Breakfast,  Dairy Free,  Gluten Free,  Lunch,  Paleo,  Salad,  Vegetarian,  Whole 30

Spring Asparagus Salad (GF/DF/Paleo)

What day is it? Seriously. All my days have been running together and I completely forgot about Easter. Whoops! This simple seasonal asparagus salad is perfect for the upcoming holiday or anytime you want a simple healthy and delicious meal.

Asparagus is considered part of the EWG’s Clean 15 which basically means that conventionally grown asparagus is still low in pesticides so it’s okay not to splurge on organic. In fact, asparagus is a serious powerhouse of nutrients and health benefits so you may want to stock up this season.

Health Benefits of Asparagus

In ancient times, it was used as an aphrodisiac as it boosts energy, cleanses the urinary tract and releases excess ammonia all which can cause sexual disinterest.

Asparagus is also:

  • High in vitamin K which supports bone and blood health
  • Full of folate which is essential for a healthy pregnancy
  • High in antioxidants, flavanoids and polyphenols
  • High in quercetin which is anticarcinogenic, anti-inflammatory and anti-viral
  • Has an elevated glutathione content which is anti-aging and protects the skin from damage and pollution
  • Helps to reduce blood pressure and support heart health
  • High in fiber which aides in digestion
  • Helps support brain development and function thanks to it’s high amino acid profile asparagine
  • Helps control blood sugar levels and reduces the risk of type 2 diabetes
  • Anti-cancer and has been shown effective against liver tumor growth in animal studies
  • Full of saponins which helps support your immune system by reducing inflammatory cytokines while supporting white blood cell activity

How to Get the Most Health Benefits out of Asparagus

  • Choose dark green stalks. They have been shown to be higher in antioxidant content.
  • Bonus points if you choose dark purple asparagus.
  • Choose asparagus with thick stalk diameter. They are higher quality and higher in nutrient value.
  • Asparagus looses it’s nutrient value when blanched or boiled in water too long. I usually roast mine. Steamed is fine also.

Now that you know a little about asparagus, it’s health benefits, and how to choose it at the grocery store, let’s get to the recipe.

asparagus salad

Spring Asparagus Salad

This simple seasonal salad is beautiful, delicious and easy to make.
Total Time 20 mins
Course Salad
Servings 2 people

Ingredients
  

  • 1 bunch asparagus, ends trimmed
  • 2 tbs olive oil
  • 1 tsp dijon mustard
  • 1 tbs red wine vinegar
  • 4 large eggs
  • salt and pepper to taste

Instructions
 

How to Hard Cook Eggs

  • Pour an inch of water into a pot with a steamer basket. Bring to a boil. Place the eggs in the steamer basket, cover and steam for 15 minutes. The steam penetrates the eggshell making them easier to peel! Perfect for fresh eggs (old eggs peel easier.)
  • Alternatively, you can place them in a pot and cover with water. Bring to a rolling boil. Turn off heat. Cover for 10-12 minutes. My grandma always said they are done when you pull one out and the water drys on the surface in 3 seconds.

For the Asparagus

  • Preheat oven to 400 degrees. Spread asparagus along a baking sheet in a single layer.
  • Drizzle with 1tbs olive oil. Sprinkle with salt.
  • Roast 10 minute or until tender.
  • Meanwhile mix remaining 1tbs olive oil, vinegar and dijon in a bowl. Season with salt and pepper.

To assemble.

  • Lay half the asparagus on one plate. Drizzle with dressing.
  • Half the eggs and scoop out yolk. Chop egg white. Layer on top of asparagus in a thick line (see photo).
  • Crumble yolk on top of the egg white and season with salt and pepper.
  • Serves 2.

Notes

Recipe by https://www.thenutramom.com
pinterest asparagus salad

References

Food Chemistry. 2007. Evaluation of the antioxidant activity of asparagus, broccoli and their juices.

Journal of Agricultural Food Chemistry. 2008. Flavonoid Profile of Green Asparagus Genotypes

Acta Scienterium. 2016. Antiradical Capacity and Polyphenol Composition of Asparagus Spears Varieties Cultivated Under Different Sunlight Conditions.

Nutrients. 2016. Quercetin, Inflammation and Immunity

Journal of Agricultural Food Chemistry. 2013. Green Asparagus (Asparagus Officinalis) Prevented Hypertension by an Inhibitory Effect on Angiotensin-Converting Enzyme Activity in the Kidney of Spontaneously Hypertensive Rats.

Neuron. 2013. Deficiency of asparagine synthetase causes congenital microcephaly and a progressive form of encephalopathy.

British Journal of Nutrition. 2013. Asparagus officinalis extract controls blood glucose by improving insulin secretion and β-cell function in streptozotocin-induced type 2 diabetic rats

Food Chemistry. 2011. Effect of microwave pretreatment on the kinetics of ascorbic acid degradation and peroxidase inactivation in different parts of green asparagus (Asparagus officinalis L.) during water blanching

Research Letters. 2011. Glutathione: In sickness and in health.

Clinical, Cosmetic and Investigative Dermatology. 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207440/

Nutrients. 2016. Dietary Natural Products for Prevention and Treatment of Liver Cancer.

Biomedicine and Pharmacotherapy. 2017. Adjuvant effect of Asparagus racemosus Willd. derived saponins in antibody production, allergic response and pro-inflammatory cytokine modulation

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating