This refreshing salad delivers a peppery bite along with numerous health benefits.
The lemon vinaigrette is light and crisp, with a healthy dose of ginger flavor.
Each component of this salad was chosen specifically for its potential benefits to the musculoskeletal system.
Let’s take a look at each ingredient and how it affects your overall health.
Why Shaved Asparagus Salad with Arugula and Almonds in a Lemon Ginger Vinaigrette is so Healthy for Your Muscles, Bones, & Joints?
Asparagus is a wonderful source of many vitamins and minerals, particularly Iron, Vitamin A and Copper.
Iron plays a central role in collagen synthesis and promotes muscle health.
Vitamin A is important for bone growth but can be detrimental to bones when taken in high doses (1) , so it’s better to get it from food than supplementation.
Our recipe below provides about half the daily recommended value of copper, a trace mineral important for bone, tendon and cartilage health.
Nuts are a great choice for topping your salads for added texture, flavor and nutrients.
The skins of almonds are loaded with antioxidants, which is why choosing raw almonds is important (2) .
Additionally, almonds are one of the most abundant sources of Vitamin E, which supports joint, bone and muscle health (3).
Arugula is responsible for the wonderful peppery flavor in our salad, along with a healthy dose of calcium and Vitamin K.
Calcium is essential to boosting bone health and building strong muscles (4).
Vitamin K plays a key role in joint health and bone growth (5).
Olive oil is loaded with “good” fats, which have been linked to reduced inflammation (6).
Olive oil has been studied for its potential in prevention of osteoporosis, with promising results. Studies have shown that the phenols in olive oil can help prevent the loss of bone mass (7) .
How to Make Shaved Asparagus Salad with Arugula and Almonds in a Lemon Ginger Vinaigrette?
- 1 lb asparagus
- 5 oz arugula, chopped
- 1 lemon, juiced and zested
- 2 Tbsp olive oil
- 1 Tbsp ginger, minced
- ¼ cup radish, thinly sliced
- ¼ cup sliced raw almonds
- Trim tough ends from asparagus and discard
- Using a mandolin slicer, peeler or sharp knife, shave or thinly slice the asparagus on a diagonal
- In a small bowl, vigorously whisk together lemon juice, lemon zest, olive oil, ginger, salt & pepper to taste
- In a separate bowl, toss arugula and asparagus with half of dressing
- Garnish salad with radish, almond and remaining dressing
Recipe Nutrition Facts
Amount Per Serving
- Calories 282.4 kCal
- Fat 21.8 g
- Saturated Fat 2.5 g
- Polyunsaturated Fat 3.8 g
- Monounsaturated Fat 14.4 g
- Cholesterol 0.0 mg
- Sodium 30.2 mg
- Potassium 790.7 mg
- Total Carbohydrates 16.6 g
- Dietary Fiber 8.3 g
- Sugar 7.1 g
- Protein 10.6 g
- Vitamin A 146%
- Vitamin C 47%
- Calcium 21%
- Iron 37%
* Percent Daily Values are based on a 2000 calorie diet