At around 35 kilocalories per 100 grams, strawberries are very low in calories but rich in vitamins. Their vitamin C content, in particular, is 55 milligrams per 100 grams – which is actually higher than that of lemons and oranges. They also contain plenty of folic acid, which is important for pregnant women. With calcium, potassium, iron, zinc and copper, strawberries are also rich in minerals and contain polyphenols. These phytochemicals can help prevent cancer and cardiovascular diseases. Strawberries not only taste delicious on their own as a sweet snack, but also add a special touch to a fresh salad.
Recipe tip
Asparagus salad with strawberries and caramelised walnuts
Ingredients
- 2 bunches of green asparagus
- 400 g strawberries
- 125 g rocket
- 100 g fresh blueberries
- 20 g fresh mint
- 200 g feta
- 4 tbsp olive oil
- a pinch each of salt and pepper
- 4 tbsp walnut kernels
- 1 tbsp brown sugar
- 3 tbsp light balsamic vinegar
- 1 tsp honey
- 1 tsp mustard
Method
1. Wash the asparagus, peel the lower third and snap off the woody ends. Cut the spears into thirds at a slight angle. Wash the strawberries, remove the stalks and quarter them. Wash the rocket and blueberries in a colander and leave to drain. Wash the mint, shake dry, pluck the leaves from the stalks and chop them roughly. Crumble the feta with your hands.
2. Heat 1 tbsp olive oil in a frying pan over a high heat and fry the asparagus pieces for about 5 mins. Season with salt and pepper, then remove from the pan.
3. Wipe the pan clean and heat it again over a high heat. Toast the walnuts without any fat for about 2 mins. Sprinkle with cane sugar and allow to caramelise for about 3 mins. Leave the walnuts to cool on baking paper, then chop them roughly.
4. In a bowl, mix together 2 tbsp olive oil, balsamic vinegar, honey and mustard. Season with salt and pepper. In the bowl, toss the fried asparagus, rocket, strawberries, blueberries, mint and feta with the dressing. Serve the asparagus salad with caramelised walnuts.
>> Healthy eating for cyclists
>> Nutrition expert: How professional cyclists eat
>> Interview: Professional cyclist Patrik Konrad on nutrition as a professional cyclist
Thomas Musch
Publisher
