Asparagus Niçoise salad

Asparagus Salad  Niçoise . A Niçoise salad typically includes fresh green beans, baby potatoes, hard-boiled eggs, tomatoes, red onion, olives, capers, and tuna. But please, take the liberty to make this with your favorite seasonal vegetables.

 This is the Spring version.

Spring  Season is the season to get a good dose os greens. 

Eating seasonally is so beneficial to our health. The spring brings asparagus, baby greens, watercress, and eggs—a simple meal that is not only perfect protein but also nutrient-dense, since we are discussing gut health. Asparagus is an excellent prebiotic. Prebiotics are types of fiber that act as food for beneficial bacteria in the gut. Many foods are naturally rich in prebiotics, including asparagus, garlic, leeks, and onions. And eggs, farm fresh eggs that are pastured and organic, are simply a must! For many reasons: Pasture-raised eggs have higher levels of omega-3 fatty acids, vitamin E, and vitamin D. Organic eggs are also often higher in nutrients like omega-3s, vitamin A, and vitamin E.

Enjoy this spring salad for its deliciousness, and don't get too bogged down in why it's so good for you. But if you must know: Asparagus has a powerful mix of antioxidants like vitamin E, glutathione, and polyphenols, and contains inulin, a special fiber that feeds the good bacteria in your gut, a solid dose of dietary fiber, both soluble and insoluble. That’s a win for heart health and for keeping blood sugar steady, and asparagus also contains potassium, which helps relax blood vessel walls and supports steady blood pressure.

Enjoy the asparagus while it’s in season

- serves 2.

4 large pastured organic eggs - these will be cooked to a soft boil- firm but perfectly cooked 

1 pound of local  asparagus 

8 spring radishes 

8- 10 black or green olives,

3 teaspoons Dijon mustard, 

7 tablespoons olive oil, 

3 Apple cider  vinegar 

1 teaspoon Italian seasoning or 

1 teaspoon salt 

1 tin of makerel or your favorite canned fish from sustainable sources, 

2 cups watercress or your favorite spring greens

Lower the eggs into a pan of vigorously simmering salted water and boil for exactly 6 minutes. Snap off and discard the woody ends of the asparagus. Slice the radishes and olives. 

Place the mustard, 7 tablespoons of olive oil, and 3 tablespoons vinegar in a clean jam jar or bowl and shake or whisk together.

After 6 minutes of simmering, remove the eggs with a slotted spoon and run under cold water.

Cut the asparagus into ⅓ or ¼ pieces, add it to the water, and simmer for 3 minutes, or until tender. 

Peel the eggs and cut them in half.

Remove the asparagus from the pot; run it under cold water if it is cooked perfectly. Otherwise, allow it to continue to cook and come to room temperature. Then toss the asparagus with two tablespoons of dressing.

Place the watercress or greens, olives, and radishes on two plates. Drizzle two tablespoons of the dressing over the greens and vegetables. Drain and flake the tuna and divide it between the plates. Top with the egg halves and the asparagus. Drizzle all with one tablespoon of the dressing.