Nothing says springtime in Canada like fresh asparagus. Delight in the tastes of the season with this nutrient-rich and refreshing salad. The apple honey lime vinaigrette is fruity and delicious, and using Mott’s Fruitsations apple sauce reduces the amount of oil needed and helps to coat the lettuce. For people who love salad dressing and hate skimping – rejoice! This recipe promises to be a new favourite that is sure to mix-up your “fruit-ine”!
Cook time: 2- 3 minutes
Prep time: 10 minutes
1 x 111 g (approx. 1/3 cup or 75 mL) Mott’s Fruitsations Unsweetened Apple fruit snack
¼ cup (50 mL) each: vegetable oil and freshly squeezed lime juice (about 2 limes)
1 tbsp (15 mL) honey
In a small jar with tight fitting lid, place all ingredients, shake well and refrigerate until ready to use. Shake before use.
4 cups (1 L) torn lettuce (romaine, Boston Bibb, red or green leaf)
1 ripe avocado, cubed
¼ small red onion, sliced thinly
8 stalks asparagus, trimmed, blanched and chopped*
1 can (6 oz / 170 g) water packed tuna, drained
¼ cup (50 mL) toasted pumpkin seeds or sunflower seeds
*Pour boiling water over asparagus spears and let stand for 2-3 minutes, drain and plunge asparagus into ice cold water to stop the cooking. Pat dry.
Place lettuce on a large platter or in a bowl; top with avocado, onion, asparagus and tuna. Just before serving drizzle Apple Honey Lime Vinaigrette to taste and top with pumpkin or sunflower seeds; serve immediately.
Nutrient Analysis per serving (1/4 salad recipe with vinaigrette) : 332 calories, 27 g fat, 4 g saturated fat, 14 g carbohydrates, 6 g fibre, 15 g protein, 156 mg sodium. Excellent source of folate, magnesium and iron. Good source of vitamin A and vitamin C.