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Summer Salad Inspiration

Happy FriYAY! Summer is here! Why not try this fresh fruity salad and impress your guests at a pool party or braai get together. It is quick, easy and delicious and light on kilojoules to keep that summer waistline in check. Use the pictures and easy step-by-step guide below to ensure it is flop-proof.

SPINACH, STRAWBERRY AND ASPARAGUS SALAD

Recipe Source: All Sorts of Salads by Chantal Lascaris

Salad ingredients:

10 spears asparagus

2 cups baby spinach leaves

1 cup strawberries, hulled and halved

2 tsp. toasted sesame seeds

Dressing ingredients:

¼ cup olive oil

2 Tbs. red wine vinegar

1 tsp. sugar

½ tsp. dried dill

Salt and pepper to taste

Method:

  1. Blanche the asparagus spears in boiling water for approximately 2 minutes, then remove and plunge into cold water to stop the cooking process. (You don’t need a lot of water to do this. If you use too much water you can lose more nutrients that are dissolved in water). Cut the spears in half if they are too long.

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  1. Finely slice the strawberries so that the strawberries don’t overpower the other flavours in the salad when you take a bite.
  2. Toast the sesame seeds in the oven until they turn slightly darker.
  3. Scatter the spinach leaves on a platter (of your choice) and add the asparagus and strawberries.

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  1. Whisk together all of the dressing ingredients.

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  1. Scatter the sesame seeds over your salad.image-4
  2. Serve the dressing on the side and drizzle 1-2 tsps. over what you serve onto your plate. The rest can be refrigerated.

 

Recipe Analysis per serving:

Salad:

Energy: 591 kJ

Protein: 6.7g

Fat: 5.1g (from sesame seeds mainly therefore poly-unsaturated)

Carbohydrate: 21.1g

Fibre: 8.3g

Dressing:

Energy: 514 kJ

Fat: 14g

Rest of nutrients are negligible.