Mairlyn Smith’s Asparagus Salad

A healthy recipe from a tasty new book

This is a wonderful recipe from our Spring 2012 issue. Many thanks to Mairlyn for letting us share one of the great recipes from her latest book: Healthy Starts Here! I encourage all of you to check out this book, the recipes are simple, healthy and delicious – what more can you ask for?

Have you ever seen asparagus spears growing in a field? They look like rows of little green soldiers standing at attention, ready to do battle. Good thing for us that they’re fighting for our good health. For fans of raw asparagus, this recipe is just as good using uncooked asparagus. And it’s even quicker to make!


Asparagus Salad
  • 1 lb (500 g) fresh asparagus, washed and trimmed
  • 1 tbsp (15 mL) extra virgin olive oil
  • 1 tbsp (15 mL) white wine vinegar
  • 1/2 tsp (2.5 mL) grainy Dijon mustard
  • Cracked black pepper to taste
  • 1/2 large sweet red pepper, seeded and diced
  • One 6 oz (170 mL) jar marinated artichoke hearts, well drained and coarsely chopped
  • 2 tbsp (30 mL) finely chopped parsley
  1. Steam the asparagus until it’s tender-crisp, going heavy on the “crisp” part, about 3 minutes. Don’t overcook it; grey-green, droopy spears of overcooked asparagus are a sin in the culinary world. Immediately, plunge the asparagus into a clean sink of cold water to stop the cooking. Drain the asparagus in a colander.
  2. Whisk together the oil, vinegar, Dijon, and pepper in a large bowl. Add the red pepper, artichoke hearts, and parsley, and toss well.
  3. Cut the asparagus into 1-inch (2.5 cm) pieces, keeping the tips intact. Add the asparagus to the bowl and toss gently. For the best flavour, cover the salad and refrigerate it for a couple of hours, although it’s still great if you eat it right away.
  4. Per serving: 40 calories, 1.7 g total fat, 0 g saturated fat, 0 g trans fat, 40 mg sodium,
  5. g carbohydrate, 2 g fibre, 1.8 g sugars, 2 g protein
  6. Diabetes Food Choice Values Per serving: ½ Meat and Alternatives, 1 Extra


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