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ROASTED ORANGE, ASPARAGUS, AND PARMESAN SALAD

By Serena Ball, MS, RD and Deanna Segrave-Daly, RD

Deanna calls this her “transition to spring” salad as she makes it when asparagus season starts, hinting at the warmer and longer days to follow. Along with the mood boost of sunnier days in sight, this salad showcases green veggies, citrus, seeds, and even ginger—common Mediterranean ingredients that contribute nutrients to protect our cognitive and mental health. And yes, you can eat orange rinds, especially when roasted into tantalizing, caramelized slices.

Adapted from The Smart Mediterranean Diet Cookbook: 101 Brain-Healthy Recipes to Protect Your Mind and Boost Your Mood

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Ingredients

SERVES 8
Prep time: 15 minutes 0 Cook time: 15 minutes

  • 1 pound asparagus, trimmed
  • 2 oranges, unpeeled, halved, and very thinly sliced
  • 5 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon kosher or sea salt, divided
  • ½ teaspoon black pepper, divided
  • ¼ cup orange juice
  • 1 tablespoon honey
  • 1 tablespoon red wine vinegar, white wine vinegar, or rice vinegar
  • ½ teaspoon ground ginger
  • 2 heads romaine lettuce, chopped (about 10 cups)
  • ¾ cup shaved Parmesan cheese (about 3 ounces)
  • 2 tablespoons chopped fresh chives or scallions (green onions), green and white parts
  • 2 tablespoons sunflower seeds
Instructions
  1. Arrange the oven racks in the upper-middle and lower-middle positions. Preheat the oven to 450ºF. Coat two large rimmed baking sheets with cooking spray or line with parchment paper.
  2. Place the asparagus on one sheet and the orange slices on the other sheet so the pieces are not touching each other. Brush both the asparagus and the oranges with 2 tablespoons oil and sprinkle both with ¼ teaspoon salt and ¼ teaspoon pepper. Roast for 5 minutes, flip the orange slices, and switch the sheet pans’ positions in the oven. Continue roasting until the asparagus is tender and the orange flesh is slightly browned, another 5 to 7 minutes. Remove from the oven and, once cooled, cut the asparagus into bite-size pieces.
  3. While the asparagus and oranges roast, whisk the remaining 3 tablespoons oil, orange juice, honey, vinegar, ginger, and remaining ¼ teaspoon salt and ¼ teaspoon pepper in a small bowl. Set aside.
  4. To arrange the salad, put the romaine in a large serving bowl. Add the roasted oranges, asparagus, cheese, chives, and seeds. Drizzle with the dressing, toss, and serve immediately.
  5. Healthy Kitchen Hack: Take this salad to the next level and grill your romaine! The heat creates a lovely smoky flavor and another layer of texture. Instead of chopping, cut the romaine heads in half lengthwise, drizzle with a little of the dressing, and then place, cut side down, on the grill. Grill, uncovered, until slightly charred, 1 to 2 minutes. Chop the grilled romaine and toss with the rest of the salad ingredients, including the remaining dressing.PER SERVING: Calories: 186; Total Fat: 13g; Saturated Fat: 3g; Cholesterol: 5mg; Sodium: 262mg; Total Carbohydrates: 16g; Fiber: 6g; Protein: 7g
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