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.
- 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)
- 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.)
- Transfer asparagus to a serving dish, and gently toss with the oil, lemon juice, and salt.
- 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.