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| Prep: 10 mins | Cook: 2 mins | Difficulty: Easy | Serves: 6 |
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| kcal | fat | saturates | carbs |
| 145 | 10g | 2g | 10g |
| sugars | fibre | protein | salt |
| 7g | 4g | 4g | 0.4g |
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There are recipes that are mere sustenance and then there are those that bring a smile to your face from the very first bite. The Woodruff and Asparagus Salad is definitely in the latter category. This delightful combination of fresh, vibrant ingredients not only makes you feel good but is also brimming with health benefits.
Inspired by Family Traditions
Growing up in New Jersey with Italian grandparents gave me a treasure trove of cooking wisdom and a deep appreciation for fresh, seasonal ingredients. While this salad isn’t something my nonna would have whipped up, the principles of using garden-fresh produce and bringing out the natural flavors of each ingredient are very much aligned with what I learned in my family kitchen.
The combination of woodruff and asparagus might seem uncommon, but it’s surprisingly harmonious. Woodruff, with its subtly sweet and slightly citrusy flavor, pairs beautifully with the earthy asparagus. Add in the medley of strawberries, blueberries, and raspberries, and you have a dish that’s as pleasing to the eye as it is to the palate.
Health Benefits Galore
Aside from its delightful flavor profile, this salad is a powerhouse of nutrients. Asparagus is rich in vitamins A, C, E, and K, and is a great source of fiber. Meanwhile, berries are packed with antioxidants that are known to boost immunity and fight inflammation. This salad also includes walnuts, which are an excellent source of omega-3 fatty acids, beneficial for heart health.
Moreover, the extra-virgin olive oil and balsamic vinegar used in the dressing bring their own health benefits to the table. Olive oil is well-known for its heart-healthy monounsaturated fats, and balsamic vinegar has been linked to reduced blood sugar levels and improved digestion.
Perfect Pairings
This Woodruff and Asparagus Salad works well as a dish on its own or as a side. Its refreshing, light nature makes it a perfect companion to grilled chicken or a delicate white fish like slow-roasted salmon. It also holds its own next to heartier dishes like a classic lasagna. The balance of sweet, tart, salty, and savory notes lends versatility, making it an effortless addition to any summer meal spread.
So, the next time you’re looking for a unique yet nutritious salad, remember the Woodruff and Asparagus Salad. It brings together the best of fresh, seasonal ingredients in a way that not only nourishes your body but also delights your taste buds.
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What You’ll Need
- 2 cups fresh asparagus, cut into 1-inch pieces
- 1 cup fresh strawberries, hulled and sliced
- 1 cup blueberries
- 1/2 cup raspberries
- 1/4 cup fresh woodruff leaves, chopped
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup walnuts, chopped and toasted
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon honey
- Salt and pepper to taste
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Method
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Step One
Bring a pot of salted water to a boil and prepare an ice bath. Blanch the asparagus by cooking it in the boiling water for 2-3 minutes until tender-crisp, then immediately transfer it to the ice bath to cool. Drain and set aside.
Step Two
In a large bowl, combine the blanched asparagus, strawberries, blueberries, raspberries, woodruff leaves, red onion, feta cheese, and walnuts.
Step Three
In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, honey, salt, and pepper to create the dressing.
Step Four
Pour the dressing over the salad mixture and toss gently to combine.
Step Five
Serve immediately or chill for 30 minutes to allow the flavors to meld before serving. Enjoy your Woodruff and Asparagus Salad!
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