Asparagus

Asparagus, Egg and Feta Cheese Salad

Give your same-old salad a refresh by adding some healthy asparagus. Not only is this vegetable extremely easy to cook (especially for beginners), but it also tastes amazing with just about anything.

RELATED: Healthy Baked Asparagus Recipe

Since we can’t deny a delicious egg for lunch or dinner, this recipe is perfect to whip-up if time isn’t on your side  it takes just 10 minutes!

Ingredients

1 egg

100g asparagus

2 tbsp olive oil

50g feta cheese (crumbled or cubed, your choice)

Chili flakes

Instructions

  1. Wash and trim the ends of the asparagus, then cut the spears in half. Steam for 5 minutes so they still have some of their crunch. Leave them in for longer if you like them overcooked. You can also poach your egg and serve it on top of the asparagus stems.
  2. Heat the olive oil in a large pan, then add the beaten eggs. Cook for 2 minutes, then add the asparagus.
  3. Remove the pan from the heat, and serve on a plate with chilli flakes (for an extra hit of flavour), fresh basil, and mint.

Image via Babble

Brown Rice, Asparagus and Goat Cheese Salad Recipe

Brown rice is the healthy alternative to white rice. Because it is unrefined – unlike white rice – brown rice still contains whole grains and natural vitamins, fiber, protein, calcium and magnesium, often lost in the refining process of white rice. It has a low glycemic index, meaning it releases energy slowly, allowing you to stay full and energised for longer. Asparagus is also rich in vitamins A, C, E and K, as well as fiber and folate. If this tasty salad wasn’t healthy enough, goats cheese is also low in fat and healthier than other cheeses made from cows milk.

RELATED: Miso Glazed Fish with Sesame Brown Rice Recipe

Ingredients

Serves 6 

1 1/2 cups long-grain brown rice

2 tsp salt

2 tsp vinegar or citrus juice

1 tbsp vegetable oil

1 pound asparagus, trimmed

2 1/2 tbsp extra-virgin olive oil

1 shallot, minced

1 tsp grated lemon zest plus 2 tablespoons juice

4 ounces goat cheese, crumbled (1 cup)

1/2 cup slivered almonds, toasted

1/4 cup chopped fresh parsley

Salt and pepper

Method

  1. Bring 3 quarts water to boil in large pot. Add rice and salt to water and cook until rice is tender, stirring with a fork occasionally so it doesn’t stick to the bottom. Drain rice, transfer to a baking paper-lined tray and spread evenly. Drizzle rice with vinegar or citrus juice and let cool.
  2. Heat vegetable oil in 12-inch skillet over medium-high heat. Add asparagus and arrange evenly in a line, as best you can. Cover and cook for 2-5 minutes until bright green but still crisp. Uncover, increase heat, season with salt and pepper, and continue to cook until tender and well browned on 1 side (approx. 5 minutes). Using tongs, rotate asparagus spears to ensure all are cooked evenly. Transfer to plate and let cool completely. Cut into 1 inch-long pieces.
  3. Whisk olive oil, shallot, lemon zest and juice, 1/2 teaspoon salt, and 1/2 teaspoon pepper together in bowl.
  4. Transfer cooled rice to large bowl. Add asparagus, goat cheese, almonds and 3 tablespoons of parsley and dressing; toss to combine. Keep remaining parsley to serve.

Image via coldlife.com

Asparagus, Pea And Tuna Omelette Recipe

A core component of keeping your fitness routine up during winter is choosing foods that offer the right balance of nutrients to fuel workouts, aid in recovery and satisfy hunger. To help you get the essential vitamins and minerals to replenish your body, the Asparagus, Pea and Tuna Omelette is a great inclusion in the diet of physically active Aussies. Eggs contain the highest nutritional quality protein of all food sources, aiding in tissue repair and muscle growth. Eggs are also a source of iron, assisting with energy production, a good source of folate to help reduce tiredness and fatigue, and vitamin A to boost your immune system. 

Serves:

Cost per serve $3.95

Preparation time 10 mins

Cooking time 10 mins

Ingredients

4 eggs

1 cup peas

1 bunch asparagus, sliced and blanched

1 small can (95g) tuna in spring water

Pepper to taste

Oil spray

Method

  1. Bring a small pot of water to boil, blanch asparagus and add peas, quickly cooking for ••• minute. Strain and set aside.
  2. Crack eggs into a bowl, season and whisk.
  3. Heat a non-stick pan over medium heat, spray with oil and pour in half of the egg mix covering the base.
  4. Cook lightly while lifting and moving the egg around to cook more evenly.
  5. Just before the omelette is cooked, add half the asparagus, peas and drained tuna.
  6. Fold in half and slide onto a plate. Repeat the process for the second omelette.

Cooking tips

Try using different flavour combinations, from zucchini and semi dried tomatoes to spinach and low fat crumbled feta cheese.

Serve with Wholegrain toast for breakfast or after a workout or with a healthy side salad for lunch.

Win a holiday to Bali
Win 10K cash