Asparagus & Feta Salad

Perfect for lunch or a light bite, this asparagus salad has bright fresh flavours that you will love by itself or as a side.

Luxurious feta cheese brings calcium, vitamin B2, selenium and zinc while the asparagus adds heaps of vitamin A, B1, C, E and K1 along with choline, iron, copper and potassium. 

The lemon and mustard balance the flavour profile while the olive oil makes sure you absorb all the fat-soluble vitamins in this tasty little dish.  

Macros 

One serve provides 160 calories, 7 g protein, 13 g fat, 4 g of net carbs and P:E = 0.4.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

• 300 g (10 oz) asparagus, chopped 2 cm lengths
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 lemon, zest for garnish and juice for dressing
• 50 g (1.5 oz) feta cheese

Directions 

• Bring about 3 cm of water (one inch) to the boil in a medium-sized pot. 
• Add asparagus, cover and simmer 3 to 4 min or until asparagus is crisp-tender. 
• Drain. Rinse asparagus with cold water and drain well.
• Meanwhile, mix olive oil, mustard, and lemon juice in small bowl whisk until well combined
• Place asparagus on a plate, pour on the dressing and toss. 
• Top with feta and lemon zest.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

• low carb & blood sugar
• blood sugar & fat loss
• bodybuilders
• nutritional keto
• vegetarian
• low carb vegetarian
• maintenance 
• pescitarian
• egg-free
• low oxalate

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge. 

After a week of tracking your current diet in Cronometer, Nutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

• Maximum Nutrient Density Food List
• Sample Maximum Nutrient Density Recipe Book
• Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here.  Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.