Joanne Nijhuis MSc, RD

SPRING ASPARAGUS SALAD – A FRESH FARMER’S MARKET FAVOURITE

In Ontario, asparagus is one of the earliest locally harvested vegetables of the season and this green spring salad is a perfect way to enjoy nature’s bounty. The recipe comes together quickly, making it ideal for weeknight dinners or backyard gatherings with friends and family. Roasting the asparagus spears brings out their natural sweetness while the toasted almonds add a satisfying crunch. A touch of lemon zest keeps every bite fresh and vibrant. So good!

Did You Know?

Asparagus has a long culinary history spanning thousands of years. With origins in the eastern Mediterranean region and brought to North America by European settlers, asparagus has become one of Ontario’s premier spring-time crops. Packed with mega-nutrients, asparagus is a very good source of insoluble fibre, folate and vitamins A, C, E and K. Asparagus also contains the soluble fiber inulin which promotes gut and heart health.

INGREDIENTS (4 Servings)

• 6-7 cups (1500-1750 ml; 450 grams) chopped asparagus
• 1 Tablespoon (15 ml) olive oil
• ¼ teaspoon (1.25 ml) salt
• ¼ teaspoon (1.25 ml) freshly ground black pepper
• ½ cup (125 ml) crumbled feta or shaved parmesan, optional
• ½ cup (125 ml) sliced or chopped almonds, toasted
• Zest of 1 lemon

Lemon Herb Dressing

• 2 Tablespoons (30 ml) olive oil
• 5-2 Tablespoons (22.5-30 ml) fresh lemon juice
• 1 teaspoon (5 ml) honey or maple syrup
• 1 teaspoon (5 ml) dried oregano or basil
• Freshly ground black pepper and salt, to taste

INSTRUCTIONS

1. In a dry skillet over medium heat, toast almonds for 3-5 minutes until fragrant. Set aside.
2. Toss the chopped asparagus spears with olive oil, salt and pepper.
3. Heat the grill or grill pan on a cook-top to medium-high. Grill the asparagus for 5-8 minutes, until lightly charred and tender-crisp.
4. To make the salad dressing, whisk together the olive oil, lemon juice, honey or maple syrup, oregano or basil, salt and pepper.
5. To arrange the salad, place the asparagus on a platter and drizzle with the salad dressing. Top with the feta or parmesan (optional), toasted almonds, and lemon zest.
6. Serve warm or at room temperature.

ENJOY!

PER SERVING: |Calories: 185 kcal | Carbohydrates: 9 g | Protein: 6 g | Fat: 15 g |Fibre: 4 g | Sodium: 390 mg |

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes –for groups or individuals – in person and online. For more information, email Joanne at jo.knows.nutrition@outlook.com.