Shaved Asparagus Salad with Apple and Cheddar

How to avoid overcooking those spears? Skip the cooking part! Shave raw asparagus into a bright and crunchy salad—a trick we picked up from chef Hugh Acheson in his new cookbook, The Broad Fork. Suddenly, it's the best veg you've never had.

Nutrition Stats: One cup of raw spears delivers about 3 grams of fiber plus a nice hit of potassium, which can help keep blood pressure in check—all for just 27 calories.

Total Time:
Level: Easy
Serves: 4


  • 1 lb. asparagus
  • 2 tbsp. extra-virgin olive oil
  • 2 tsp. lemon juice
  • 1⁄4 tsp. coarse salt
  • 1⁄2 c. sliced almonds, toasted
  • 1 apple, thinly sliced
  • 1⁄4 c. shaved aged cheddar cheese
  • pepper (optional)


  1. Snap of the woody ends of the asparagus and discard. Using a vegetable peeler, shave the spears (including the heads) into long, thin strips, holding the stem end and peeling the length of the spear. (If your spears are thicker than a pencil, quickly shave of the outer layer before you make the ribbons.)
  2. Transfer asparagus to a serving dish, and gently toss with the oil, lemon juice, and salt.
  3. Top with almonds, apple, and cheese and toss again. Season with pepper, if using.

194 cal, 15 g fat (3 g saturated), 6 g protein, 11 g carb, 6 g sugar, 4 g fiber, 165 mg sodium, 8 mg cholesterol per serving

Switch It Up

  • Swap in buttery cashews for the almonds.
  • Sweet and juicy, a pear is a nice sub for the apple.
  • Give the salad an Italian accent: Use Pecorino Romano instead of cheddar.

This recipe originally appeared in the June 2015 issue of Dr. Oz The Good Life.

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