The Food Coach

Free Healthy Recipe - Asparagus egg and nasturtium salad

Dairy free, Gluten free, Low GI, Low sugar, Wheat Free

If it's lutein you're after, this is the salad for you - it's loaded in it and it's pretty delicious as well.

Ingredients
1 handful nasturtium leaves, washed and dried
8 nasturtium flowers washed and dried
1 bunch asparagus, trimmed
70 grams snow peas, stringe
125 grams baby sweetcorn
2½ tbs macadamia oil
1 tbs white balsamic vinegar
2 eggs
1 pinch sea salt
2 slices bread - rye
Method

Arrange the the nasturtium leaves and flowers onto two plates.
Steam the asparagus, snow peas and baby corn for 2 minutes. Plunge in cold water and pat dry with paper towel.
Divide the vegetables and place on the plates with the nasturtium.
Fill a small pan with water and add a dash of vinegar.
Bring the water to the boil.
Crack the eggs into small bowls then ease the uncooked eggs gently into the boiling water. Poach for 3 - 4 minutes.
Combine the macadamia oil, vinegar, mustard and seasoning together in a small jar. Mix well. Spoon the dressing over the vegetables.
Use a slotted spoon to remove the eggs from the water. Blot any excess water off with kitchen paper and place the eggs onto each plate.
Season with cracked black pepper.
Serve with a slice of seeded rye bread.

Makes 2 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 5 mins
Ready in: 25 mins


Suitable for:
Lunch

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Nutritional Information - Per Serve
Kj 1652 kj
Calories 395 kcal
Fat 21 g
Saturated Fat 4 g
Total Carbohydrate 31 g
Total Protein 19 g
Fibre 7 g