February 15, 2024
Potato Salad with Green Beans and Asparagus
Ingredients
- 15 small new potatoes
- 450g of green beans
- 1 bunch of asparagus
- 2 tbs minced red onion
- 2 tbs minced parsley
- 1 large handful of walnuts
- 4 tbs olive oil
- 2 tbs red wine vinegar
- 1 tsp dijon mustard
- 1 large clove of garlic – put through a garlic press
- Black pepper
Directions
- Slice new potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes – until fork tender.
- Trim green bean ends and cut green beans in half.
- Snap off tough ends of asparagus and then slice asparagus into an equal size as the green bean pieces.
- While potatoes are cooking, bring another pot of water to a boil. Once it’s boiling add both the green beans and asparagus to the boiling water. Cook for 4 to 5 minutes.
- Prepare and ice bath (large bowl with half ice and half water). When the green beans and asparagus are ready – drain in a colander and then plunge into ice bath. Let them sit in the ice bath until completely cool.
- Prepare vinaigrette by whisking together olive oil, red wine vinegar, dijon mustard, minced garlic and black pepper.
- Mince red onion and set aside.
- Mince the parsley and set aside.
- Drain the potatoes when ready, add to a bowl, add half the vinaigrette to the warm potatoes and toss to coat the potatoes.
- Drain the green beans and asparagus from the ice bath. Pat green beans and asparagus with paper towel so they are mostly dry.
- Add green beans, asparagus, red onion, parsley and walnuts to potatoes. Toss with the remaining vinaigrette and serve.
Nutrition Facts - 1 Serving
- Calories: 286
- Sugar: 5 g
- Sodium: 10 mg
- Fat: 19 g
- Saturated Fat: 2 g
- Carbohydrates: 26 g
- Fiber: 7 g
- Protein: 7 g
Ingredients For the scramble • 3 large eggs • 1 tsp extra virgin olive oil • 1 tin sardines (90–100 g drained, in olive oil) • ½ cup mushrooms, sliced • ½ small onion, finely diced • 1 small tomato, chopped • 1 clove garlic, minced • Salt & cracked pepper, to taste To serve • ¼–½ avocado, sliced • 1 tbsp hemp seeds • 2–3 tbsp kimchi Instructions Step 1 - Heat the pan Heat olive oil in a non-stick pan over medium heat. Step 2 - Sauté the veg Add onion and mushrooms. Cook for 3–4 minutes until softened. Add garlic and stir for 30 seconds until fragrant. Step 3 - Add tomato & sardines Add chopped tomato and sardines. Gently break the sardines apart and warm through for 1–2 minutes. Step 4 - Scramble the eggs Whisk eggs lightly with salt and pepper. Pour into the pan and gently stir, keeping the scramble soft and creamy. Step 5 - Finish & serve Remove from heat once just set. Serve topped with avocado slices, hemp seeds and kimchi. Nutrition and Cooking Times Prep time: 5 minutes | Cook time: 8 - 10 minutes Serves: 1 generous serving Nutrient Value: Calories: 520cal | Protein: 40g | Fat: 36g | Carbohydrates: 18g
Lower Body Push & Pull Workout
In this bulletin we discuss the 12 rules for a healthy Christmas. . .