Search
facebook twitter blog LIVFIT STORE
| Register

Asparagus and Apple Salad

A yummy combination of fresh crisp flavours and greens.

 OK before or after 3pm

Ingredients

  • 1 bunch asparagus (250g)
  • 1 red-skinned apple, cored and sliced
  • 2 courgettes, cut into chunks
  • 1 tablespoon virgin olive oil
  • 2 tablespoons white vinegar
  • 1 teaspoon prepared whole seed mustard
  • Equivalent of 1 teaspoon sugar (use alternative liquid sweetener)

Variations: Could add ten almonds for your protein tick.

 

Instructions

  1. Cut the asparagus into 5 cm lengths. Blanch in boiling water for 2-3 minutes.
  2. Cool under cold running water. Drain.
  3. Place the cooled asparagus, apple and courgettes in a bowl.
  4. Blend the oil, vinegar, mustard and sweetener together.
  5. Pour over the asparagus mixture. Mix well.

Serves 4.

Variation: Use 8 to 10 strawberries instead of the apple.

Author: This recipe is brought to you by Nikki Martin, personal trainer and nutritional advisor. For more recipes visit www.nikkimartin.co.nz. Nikki is a LivFit provider at the Olympic Fitness Centre and Pools in Newmarket.

 

 

LivFit Functional Facts:

This great combination of fruit and vege is great for vitamin/nutrient intake and fibre. Asparagus is densely nutritious. It is a high source of folic acid so is great for pregnant women. It is also important for healthy cardiovascular function. Asparagus is a natural diuretic as it contains potassium and the amino acid asparagine. So keep your water intake up to the 3L recommendation.

LivFit:Lean Tick Info:

Less than 3g Saturated Fat per 100g
No added salt (low sodium)
Gives 3 serves vegetables/fruit
No white flour products
No added sugar
 

Doesn’t provide protein tick – so combine with a protein source. If almonds added, they count as a protein source. 10 almonds = approx 5g protein.
 

For your no sugar tick – ensure you use a high quality natural sweetener in place of the sugar in the dressing
 
home