Spinach, Avocado and Asparagus Salad
with pesto dressing

Preparation Time: 15 minutes Cooking Time: 2 minutes
Serves: 4

The subject of healthy eating is always in the news – especially at this time of the year when ‘low fat’ and ‘salads’ are not one’s first menu planning choices. In recent years much has been made of lists of ‘miracle’ foods which promote well-being and prevent disease.

Although I can not promise any ‘miracles’ my three main ingredients are healthy, nutritious and very tasty – buy them fresh and enjoy at their best.

Asparagus is an excellent source of folic acid as well as potassium, fibre, vitamin B6, vitamins A and C, iron and thiamine. It is high in protein, low in sodium and calories and has no fat or cholesterol. Eat five or six spears daily as one portion in your ‘5 portions of fruit and vegetables a day’ healthy eating plan.

Spinach originated in the Middle East arriving in Europe via Spain in the 8th Century. It became very popular – and was known as the’ Spanish Vegetable’ by the English. Its leaves contain high amounts of iron, vitamin B and C and beta carotene.

Avocado is a valuable source of protein, fibre, calcium, iron, potassium and vitamins. Its high levels of vitamin E are particularly beneficial – this anti – oxidant helps to prevent the ageing process ( no more wrinkles!) and fertility and plays a significant role in preventing infections, cancers, heart attacks and strokes. Recently avocado has been found to be a good source of lutein which prevents certain eye conditions. Avocado is high in calories and fat but the fat is mono-saturated and helps to lower bad cholesterol levels.

Any you may be intrigued to know that avocados allegedly have certain aphrodisiacal properties – enjoy your salad!

Ingredients

• 225g Baby spinach leaves
• 200g Fresh asparagus tips
• 2 avocados – peeled
• 8 slices of Parmesan cheese
• Juice of 1 lemon

For the Dressing

• 50g pine nuts
• 50g fresh parmesan cheese - grated
• 3 tablespoons – fresh basil
• 100ml olive oil
• Salt and freshly ground black pepper

Method

1) Boil some water in a small saucepan. Cook the asparagus for 2-3 minutes until just soft. Drain and refresh under cold water. The helps to prevent further cooking and preserve the beautiful green colour. Set aside
2) Place the pine nuts in a dry saucepan. Fry them for approximately 2 minutes until golden and remove from the pan.
3) To make the dressing, place the Parmesan cheese, basil, and pine nuts in the food processor. Whizz together to form a paste.
4) Gradually add the olive oil and whiz for a further 5 minutes.
5) Season to taste.
6) Slice the avocado lengthways. Sprinkle with the lemon juice to prevent them from going brown.
7) Arrange the spinach, asparagus, Parmesan and sliced avocado on individual plates.

To serve the stylish way

Pour some dressing over the salad and serve immediately.

My new book, ‘The Jewish Mamas Kitchen’ published by MQ publications (£14.99) is now available and makes the perfect Yom Tov gift. To place your order call 0845 108 22 68 or email denise@jewishcookery.com

For further information please contact:

Denise's Kitchen
Northwood, Middlesex, HA6 2HD