Spinach, Egg and Asparagus Salad with a Crunchy Potato

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Spinach, Egg and Asparagus Salad with a Crunchy Potato

Positive Vitality’s Spinach, Egg and Asparagus Salad with a Crunchy Potato is dairy free, gluten free, Paleo, Vegetarian and Ketogenic

Ingredients:

(2 portions)

  • 2 free range Eggs
  • 2 cups Spinach, chopped
  • bunch Asparagus
  • few Cherry Tomatoes
  • 2 small Potatoes
  • 2 Tbsp Mayo
  • 1/2 Tbsp Balsamic Vinegar
  • pinch Himalayan Salt
  • pinch Black Pepper
  • 1 Tbsp Butter (or oilve oil/coconut oil)

Praparation:

  1. Wash the potatoes and cut into 1/4-in. slices. Place in a large bowl; drizzle with oil. Sprinkle with seasoning blend and salt; toss to coat.
  2. Arrange potatoes in a single layer in an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake at 450° (250C) for 20-25 minutes or until golden brown, turning once.
  3. Wash your asparagus, cut the ends of, steam it for 10min. Finish of on a hot pan in melted butter/oil.
  4. Hard boil your eggs, cool down and peel. Chop in quarters.
  5. Wash spinach and chop into tin, spagetti like, stripes.
  6. Wash cherry tomatoes and cut half.
  7. Transfer chopped spinach, tomatoes, eggs to a slad bowl and gently combine with mayo, balsamic vinegar, salt and pepper.
  8. Place the salad on a plates, cover with assparagus and crunchy potatoe slices.

Health benefits:

Spinach is low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In other word, it’s loaded with good things for every part of your body!

Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.

Asparagus is one of the most nutritionally balanced plant-derived foods. Low in fat, cholesterol, and sodium, asparagus also has vitamin A (also known as retinol because it produces pigments in the retina), E (has strong antioxidant properties, meaning it reduces oxidative damage caused by oxygen, which can harm human tissue, cells, and organs), and K (which helps your blood clot), magnesium, zinc and selenium, as well as fiber, thiamin, riboflavin, niacin, vitamin B6, iron, copper, and manganese.

As the above list shows, asparagus leads the pack in the wide range of nutrients it supplies, as well as amounts. An example: a 5.3 ounce serving of asparagus provides a whopping 60% of the recommended daily allowance of folate – and the USRDA calls 40% excellent. Besides keeping your heart healthy, folate is necessary for blood cell reproduction, especially in bone marrow, normal growth, and liver disease prevention. Studies have shown folate, also known as vitamin B9, to be a significant factor in the prevention of neural tube defects, such as spina bifida.

Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin – the compound that enables emulsification in recipes such as hollandaise or mayonnaise.

Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded a ‘complete’ source of protein as they contain all eight essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet.

Potatoes are stuffed with phytonutrients, which are organic components of plants that are thought to promote health, according to the USDA. Phytonutrients in potatoes include carotenoids, flavonoids and caffeic acid.

The vitamin C in potatoes acts as an antioxidant. These substances may prevent or delay some types of cell damage. They may also help with digestion, heart health, blood pressure and even cancer prevention. The B6 vitamins in potatoes are critical to maintaining neurological health. Vitamin B6 helps create useful brain chemicals, including serotonin, dopamine and norepinephrine.


If you liked this recipes try more Salad Recipes by Positive Vitality

By | 2017-05-30T15:41:15+00:00 May 30th, 2017|Dinner, Lunch, Paleo, Recipes, Salads|Comments Off on Spinach, Egg and Asparagus Salad with a Crunchy Potato

About the Author:

Ola Van Zyl is Owner of Positive Vitality Nutritional Therapy, Health Coach, Corporate Nutrition Specialist, Sports Nutrition Specialist and Public Speaker. Ola is a graduate of the Institute of Health Sciences in Nutritional Therapy, Dietary Counselling and Functional Sports Nutrition. She is a member of Nutritional Therapists of Ireland. In her work Ola applies the latest theories and research in nutrition, functional medicine and coaching to achieve optimum health. She works with groups and individuals, helping them to gain more energy, to lose weight, to manage stress, improve sleep quality and mood, as well as increase physical performance. Ola believes that nutrition is the key to long and vibrant live and she is very passionate about creating nutritious and delicious recipes to encourage healthy eating.