Asparagus and Dill Potato Salad

The weather in here is finally warming up (hopefully for good) and this means two things: it's asparagus season and the grill is being dusted off. This potato salad is a delicious way to celebrate both! It makes use of this incredibly healthy seasonal vegetable and goes great with a freshly grilled meat or veggies. The dish comes together fast, is easy to make ahead and keeps in the fridge if you're planning on inviting people over to grill.

 

In case you haven’t heard, asparagus is a powerhouse! Click here for its nutrition data and read on for the lowdown on the nutritional and health benefits this veggie offers:

• Ridiculously low in calories, cholesterol and fat: One cup of cooked asparagus is only 40 calories and contains no cholesterol or fat.
• Fights bloating and puffy eyes: The ratio of potassium (high) to soidum (low) creates the perfect electrolyte balance in your body so it lets go of excess water.
• Contains cancer-fighting, antiflammatory flavonoid quercetin. Inflammatory is considered the cause of pretty much every serious disease. Keep it low for good health!
• Helps protect blood vessels thanks to compound called rutin.
• Great source of fiber, which improves digestion, boosts nutrition absorption and lowers cholesterol. Thanks to a special kind of fiber called inulin, asparagus also feeds the good bacteria in your gut.
• Surprisingly high protein: Just 1 cup is packed with 4 grams of protein at a mere 40 calories!
• High in vitamins A&C: These antioxidants support eye health, boost the immune system and promote cell growth repair.
• Great for heart and circulatory system: Contains Vitamins E (treating and preventing diseases of the heart and blood vessels) and K (essential for healthy blood clotting and strong bones) as well as folate, iron (helps blood transports oxygen to body and brain) and potassium (heart health, helps prevent cramps and consumption linked with lower cholesterol).
• It is also a good source of Vitamin B6 (promotes metabolism, boosts immune system, lowers harmful levels of homocystine in blood), Calcium (strengthens bones), Magnesium (prevents cramping) and Zinc (great for skin/cell repair).

 

Asparagus and Dill Potato Salad

 

Serves 8 (as a side dish)

Prep time: 15 min.

Cooking: 15 min.

Ingredients:

________________________________________________________________________________

1 kg/2 lbs. new potatoes, washed, diced

2 bundles (1 kg/2 lb.) asparagus, woody ends trimmed off and chopped into bite-sized pieces

8 hard-boiled eggs, peeled and roughly chopped

2 T. lemon juice

2 green onions

1/2 cup fresh parsley, chopped

1/3 cup fresh dill, chopped (2 T. dry)

2/3 cup low-fat greek yogurt

1/4 cup sour cream (add more if needed)

Salt and pepper (to taste)

Directions:

________________________________________________________________________________

1.  In a large pot, add diced potatoes and add enough cold water to cover them. Cook on high heat for 10-15 min. or until they are tender. Drain, rinse under cold water, drain again and set aside.

2. Blanch the asparagus spears in boiling water or slighlty steam them in a pot then plung them into ice water and drain them off.

3. In a large bowl or tupperware container, mix together lemon juice, green onions, parsley, dill, yogurt and sour cream.

4. Add potatoes, asaparagus and hard-boil eggs and toss until everything evenly coated, adding more sour cream if necessary. Season with salt and pepper and garnish with extra herbs.