A really presentable salad for a special occasion, or for a romantic dinner for two; it’s your choice. This salad with smoked salmon, asparagus and avocado dressing can easily stand as a light main course, as well.
Asparagus is a food endowed with excellent properties. It has dietary and particularly diuretic properties. When fresh, it contains 90-95% water. Its composition varies depending on the harvest stage. Asparagus is rich in vitamins B (including folic acid, thiamine (B1), riboflavin (B2), niacin (B3)), antioxidants (such as vitamin C, vitamin E, carotene (pro-vitamin of vitamin A) that effectively neutralize free radicals and they also have strong anti-cancer activity) and minerals (such as phosphorus, calcium, magnesium.) It is low in sodium, but it is rich in potassium. The calorific value of the asparagus is considered low and is 26 calories / 100g. In addition, a cup of asparagus contains over 11% of the recommended daily intake of dietary fiber and about 10% of the recommended daily allowance of protein.
Asparagus is also a unique source of vitamin K which is necessary for the synthesis of osteocalcin, a protein that enhances the synthesis of bones. Furthermore, vitamin K prevents the accumulation of calcium in the tissue, which can lead to atherosclerosis, cardiovascular disease and stroke.
The anti-aging properties of asparagus can help combat cognitive impairment of the brain. Like all leafy green vegetables, asparagus contain folic acid, which works with vitamin B12, which is located in fish, poultry, meat and dairy products, contributing significantly to the prevention of cognitive decline. Folic acid, a B vitamin, is essential for a healthy cardiovascular system and is found in abundance in broccoli (one cup contains 66% of the recommended daily dose of folic acid). Asparagus has anti-inflammatory action, and help fight arthritis, asthma and autoimmune diseases.
Regarding the properties of salmon, you can read the post for the grilled salmon with caper sauce and leeks; information on avocados can be found in the post Avocado, one more superfood.
One of the materials that you will need is approximately 100 gr. of green salad. I used a packaged mixed salad with red and green leaf lettuce and arugula, but I think that plain arugula will fit just as well, maybe even better. Now let’s see the recipe:
Preparation time: 40 minutes
- 1 kg. (2.2 lb) baby potatoes, washed
- 1 tablespoon olive oil
- 500 g. (1 lb) fresh green asparagus
- 300-400 g. (11-14 oz) smoked salmon
- 100 g. (3.5 oz) mixed green salad of your choice, or arugula
- (0.9 oz) salmon eggs (red caviar)
for the avocado dressing:
- 1 medium, ripe avocado
- ¼ cup (2 oz) Greek yoghurt, 2% fat
- 1 tablespoon chopped fresh dill
- the juice of 1 lime
- Boil the potatoes in salted water for about 15 minutes, until just tender. Drain and cut them in half. Put them on a lightly oiled oven tray, cut side up, and drizzle them slightly with the olive oil. Bake potatoes at 220 ° C (420 o F) for about 15 minutes, until crisp and brown.
- Meanwhile cut the asparagus just below the middle and boil them in salted water until just tender. Drain and sprinkle them with plenty of cool water.
- Remove the peel and pit the avocados. Prepare the sauce by mixing all ingredients in a food processor.
- Cut the smoked salmon into strips.
- To serve, divide the sauce among 4 plates and do the same with the potatoes, putting them on the sauce. Place the mixed salad on the potatoes, then asparagus over the salad. Top asparagus with smoked salmon strips and finally decorate with the salmon eggs.
Serve the salmon salad with asparagus and avocado dressing with a bottle of a chilled white wine and enjoy!
Nutritional Facts per Serving
|Calories||Carbohydrates||Sugars||Total Fat||Saturated Fat||Proteins||Dietary Fibers||Cholesterol|
Recipe adapted from the book “Salads” of The Australian Women’s Weekly.
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