Quick fruity salad with green asparagus and strawberries

This quick salad with green asparagus and strawberries is summery, light and wonderfully fruity.

Nutrient profile: According to GDA guidelines, one portion of this dish covers twice the average daily requirement of vitamin K. Vitamin C is covered by over 100% and folic acid by almost 90%. The ratio of omega-6 to omega-3 fatty acids is 2:1, well below the maximum recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Portion information: The specified amount for 2 people is sufficient for a light main course for 2 or a starter or side dish for 4 people.

Asparagus: Asparagus contains, among other things, the protein building block asparagine, which gave asparagus its name. L-aspartic acid is responsible for its dehydrating effect, promotes kidney function and stimulates water excretion. For this reason, asparagus is used in traditional medicine for bladder infections. In addition to the white asparagus that is preferred here, there are also purple and green asparagus, which have a more intense flavor. The time of harvest is crucial for the color of the asparagus: while white asparagus grows under the ground in mounds of earth, protected from the sun, purple asparagus is harvested as soon as it has broken through the surface of the earth. Green asparagus grows mostly above ground. Purple and especially green asparagus contain more vitamins and healthy secondary plant substances than white asparagus.

Strawberries: Strawberries have a high vitamin C content. Unlike apples and kiwis, strawberries do not ripen if picked too early (non-climacteric fruit). Therefore, you should pay attention to the color and scent when buying.

Olive oil versus rapeseed oil: Economic forces and lobbying have made olive oil a cult oil, although the omega-6 (LA) to omega-3 fatty acid (ALA) ratio is significantly higher than the recommended maximum ratio of 5:1. Compared to olive oil, rapeseed oil has several times the proportion of essential fatty acids, especially omega-3 fatty acids. However, only refined rapeseed oil is suitable for cooking and frying, which is why we use this in the corresponding preparation step and only use cold-pressed rapeseed oil for the dressing.

The quality of the products plays a role in this recipe. If you prefer, use very fresh, thin green asparagus; you only need to cut off the ends. If you use older asparagus, you may need to peel the lower ends. If possible, use smaller, sweet and aromatic strawberries. These give the salad its decisive aroma. We used leaf lettuce. However, any other tender lettuce is also suitable, such as oak leaf lettuce, lamb's lettuce or a mixture.

Asparagus season: The local asparagus season for white asparagus in Europe lasts from mid-April to traditionally June 24th.

Balsamic vinegar: If you use balsamic vinegar, the dish is strictly speaking no longer raw vegan, which is why we have only listed this ingredient as optional.

Choice of salad: We used leaf lettuce. However, you can also use other fine lettuce, such as iceberg lettuce orbutterhead lettuce. The lettuce should be tender and not too intense.

Asparagus: You can use purple or white asparagus instead of green asparagus. However, you must peel it completely first. You also need to extend the preparation time a little so that the asparagus still has a good bite but is no longer completely raw. You can also serve the salad with slightly lukewarm asparagus or cold.