By Elizabeth Hubley
This salad is everything I love about spring – crisp, tender asparagus; the first juicy vibrant tomatoes of the season, creamy pasture-raised goat cheese, and a light dressing featuring sweet local honey. A satisfying crunch from toasted hazelnuts brings it all together.
In each recipe I create, I choose ingredients that are good for you, people, and the planet. I believe that we have the power to support our bodies, strengthen our communities, and live our commitment to the environment through what we buy, where we make each purchase, and how we prepare and enjoy each meal. This salad was inspired by last weekend’s stroll through the Takoma Park Farmer’s Market and a quick trip to the TPSS Co-op.
I encourage you to make this salad a local adventure – seek out your local farmer’s market for the asparagus, tomatoes, goat cheese and honey. Support a food cooperative or independent grocery store for the hazelnuts and other dressing ingredients. Each dollar you spend is a vote for the kind of world that you want to live in. Not sure where to start? Visit Local Harvest to find markets, farms, and co-ops near you.
As you enjoy the flavors of spring, know that you’re supporting your own health in addition to your community and the planet. This salad is rich in folate, a B vitamin that is especially important for women’s health. It also contains fiber, protein, and healthy fats for a well-balanced and nutritious meal.
Since local produce is harvested just before being brought to market, it contains more nutrients than food brought in from faraway places. Asparagus contain a wide variety of important vitamins and are a good source of prebiotics, which improve digestion. Tomatoes contain, lycopene, potassium, vitamin C, and vitamin E, as well as other nutrients that have been shown to reduce LDL cholesterol and blood pressure.
Purchasing local honey supports honeybee populations, beekeepers, and the health of our local ecosystem. Honey has been used as medicine since ancient times and locally produced honey has been shown to have much stronger antibacterial activity than conventional honey.
Choosing goat cheese from pasture-raised goats is a responsible way to indulge in a little dairy. Learn more about the importance of selecting animal products carefully at Eat Wild. Following a vegan diet? Just double up on the hazelnuts, which are full of protein, healthy fats, and promote heart health. You can substitute another natural sweetener for the honey.
Most importantly, take time to prepare and enjoy this delicious salad! Know that you will be supporting your own health, people near and far, and living a little lighter on the planet.
Shaved Asparagus Salad
Shaved Asparagus Salad:
1 pound asparagus
1 cup cherry tomatoes
2 oz local goat cheese
¼ cup chopped toasted hazelnuts
Honey Dijon Vinaigrette:
1 tablespoon raw apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon raw honey
2 tablespoons extra virgin olive oil
Salt and pepper, to taste
- Snap the tough ends off the asparagus. With a vegetable peeler, shave the asparagus into thin strips and toss into a bowl.
- Cut the cherry tomatoes in half and add to the bowl with asparagus.
- Crumble the goat cheese into the bowl with the vegetables.
- Make the vinaigrette: combine all ingredients in a separate small bowl and whisk well to combine.
- Pour the dressing over the salad and toss well.
- Divide the salad onto two plates and top each with half of the hazelnuts.
Make it a meal: top with a poached or hard-boiled local organic egg.
Tip: If you can’t find toasted hazelnuts, simply roast them in an oven at 275 degrees F for about 15 minutes.
Elizabeth is a Certified Holistic Health Coach and Yoga Instructor who created Siena Wellness to inspire people to live happy, healthy and fulfilling lives that positively impact the world we share. She believes that each of us has the power to change the world through daily choices that positively impact our own health, help lift people out of poverty, and protect the planet.