Nutrition · Parenting · Pregnancy

Eat green: Asparagus salad recipe

Asparagus salad in white bowl

Spring is in the air, and this means it’s asparagus season. Asparagus is a no fuss vegetable. It is quick and easy to prepare. The less you cook it the more flavorful and crisp it will be.

Fresh Ontario asparagus is an excellent source of folate, which supports your expanding blood volume and growing baby during your pregnancy.

How to buy:

Asparagus comes in many sizes, ranging in diameter. The larger the stalk the longer it takes to cook. The tips have the best flavor, so make sure they are firm and tightly closed. Stalks should also be firm to the touch.

How to store:

Asparagus can be stored for a few days in the refrigerator: You can wrap the ends in a damp paper towel and then cover with plastic wrap or stand the ends up straight in a container of water. Remember to change the water daily. It is however best to eat asparagus as soon as possible after buying them.

How to prepare:

Wash the asparagus in cold water. Hold the asparagus by its end and snap off the woody bottom part of the stalk.

Asparagus can be sautéed or lightly drizzled with olive oil and baked or grilled. They can also be steamed or boiled in a tightly covered pot for 4-8 minutes and serve with a squeeze of lemon.

Try this quick & easy to make salad recipe that was adapted from

Asparagus Salad recipe 


Asparagus spears, trimmed 8 oz (227 g)
Baby arugula or spring mix 2 cup (250 mL)
Tomatoes, chopped 4
Black olives, pitted and chopped 12
Toasted pine nuts or slivered almonds 1 Tbsp. (15 mL)


Extra virgin olive oil 3 Tbsp. (45 mL)
Balsamic vinegar 2 Tbsp. (30 mL)
Grated lemon rind 1/2 tsp (2 mL)
Pinch each salt and freshly ground black pepper


  1. Dressing: In a small bowl, whisk together oil, vinegar, lemon rind, salt and pepper; set aside.
  2. In a pot of boiling water, cook asparagus for about 4 minutes or until bright green and tender crisp. Drain well and rinse with cold water. Drain again. Chop into 2 inch (5 cm) pieces.
  3. Place lettuce and chopped tomatoes in a large bowl. Sprinkle with olives and pine nuts. Drizzle with dressing to serve.

For some added protein, add some grilled chicken or a boiled egg.

Nutritional Information:
Per serving (2 cups) : 168 calories, 14 g fat, 10g carbohydrate, 3 g fiber, 3 g protein, 19% Folate, 4% DV calcium, 10% DV iron.

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