This Salad Packs a Lot of Protein and Iron

And it doesn’t skip on flavor

All Photos by Nick Howard

A salad is one of the healthiest foods you can eat. It’s vegetables, maybe some cheese, protein, and perhaps a little carbs. I’ve never been a huge salad person, where I might get one as a side dish if I felt like being a little healthy. But, since I am working on being more nutritious, I am trying to make salads part of my meal rotation.

One salad that my wife and I make regularly is quick and easy to prepare. The recipe is basic: spinach, asparagus, bacon, mozzarella, croutons, and French dressing. The most intensive part is cooking the bacon and the asparagus.

This recipe is good if you are on a low-carb diet. However, with the bacon and olive oil, it can be high in saturated fat. You can adjust this by lessening the amount of bacon and skipping the salt and pepper.

Asparagus is full of antioxidants that help in weight loss. It has also been known to lower blood pressure and help in clearing out the urinary tract. It is also a great source of vitamins K and A.

Spinach is considered a “superfood”. It is rich in a variety of vitamins and minerals. It is also a good source of iron and antioxidants. The leafy veggie has also been known to help lower blood pressure and promote gut health.

Bacon is one of the trickier ingredients. It has a lot of salt and fat, so too much of it can be unhealthy. However, it is also a good source of iron and vitamin B. It also provides some fat, which adds a lot of flavor to the salad.

Let’s Make That Salad

First, take a bunch of asparagus and cut off the coarse ends. Then cut each stock in half and place it in a mixing bowl. Drizzle olive oil and sprinkle some salt and pepper over the veggies (I also like to add a little garlic powder). If you are watching your salt intake, you can skip this part and toss in the olive oil.

Toss the asparagus in the oil and then spread it on a baking sheet. Pop it in a 350°F (175°C) oven for about 25–30 minutes, depending on how crispy you want the asparagus.

While the asparagus is cooking, take out about 5–6 slices of thick-cut bacon and cut them into cubes. Then place in a pan over medium heat. An effective way of reducing the fat in your bacon is to cook it where the bacon crisps up and to let the bacon rest on a paper towel or in a strainer to allow the grease to run out.

Allow the bacon to render until crispy, turning with a spatula several times. Then place on a paper towel to drain. And voila! Homemade bacon bits!

While the bacon cools, place a few handfuls, about a cup, of baby spinach in a bowl. I usually don’t chop the spinach, as it will be the base for our salad. Now you’re ready to build the salad.

I usually put about four stalks worth of asparagus on top of the salad and then sprinkle the bacon bits. Then add some shredded mozzarella and croutons on top. I like to use French dressing to top the salad off.

This salad is great as an entree or as a healthy side dish. I like to save any of the leftover asparagus to use as a side with other meals. The asparagus and bacon will keep for several days if you want to make this for multiple lunches or a quick meal.