Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Asparagus Salad with Radishes

The radishes and red beets in this fresh, tasty asparagus salad make for a beautiful color contrast. You might want to serve it as an appetizer or side dish.


89% 48/18/34 
Ω-6 (LA, 1.4g) : Ω-3 (ALA, 0.7g) = 2:1

Ingredients (for servings, )


  • hand-held blender / immersion blender or blender
  • vegetable peeler
  • citrus juicer (lemon squeezer)
  • saucepan

Type of preparation

  • cook
  • chop or grind
  • squeeze
  • season to taste
  • can (bottle)
  • purée
  • peel
  • rinse with cold water


  1. For the salad
    Peel the asparagus, chop off the hard ends, and cut the stalks into 2 cm pieces. Combine the lemon juice and salt with the water, mixing well.

  2. Place the asparagus pieces in a saucepan along with the water, salt, and lemon juice mixture and then cook until al dente.

    If you want to add flavor to the stock, you can place the asparagus peelings in the water along with the salt and lemon juice and first cook this mixture for a while. Remove the peelings before you add the asparagus pieces (see “Alternative preparation”).

  3. At the same time, cook the red beet in a second saucepan of water until al dente. Then rinse with cold water, peel, and cut into 1 cm matchsticks.

  4. Wash the radishes und cut into matchsticks and then combine with the red beets and asparagus.

  5. For the dressing
    Chop the parsley. Then combine 175 ml of the asparagus stock with the chopped parsley, canola oil, lime juice, and vinegar. Season with salt and pepper and purée with an immersion blender.

  6. Carefully mix the puréed stock with the asparagus mixture.

  7. Arrange the asparagus salad and lamb’s lettuce in a bowl and serve.

Nutritional Information per person Convert per 100g
2000 kcal
Energy113 kcal5.7%
Fat/Lipids7.3 g10.5%
Saturated Fats0.59 g2.9%
Carbohydrates (inc.dietary fiber)10 g3.9%
Sugars5.3 g5.9%
Fiber4.0 g16.1%
Protein/Albumin4.0 g8.0%
Cooking Salt (Na:117.1 mg)297 mg12.4%
A serving is 215g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 74 µg99.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 119 µg60.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.66 g33.0%
VitVitamin C (ascorbic acid) 25 mg32.0%
MinCopper, Cu 0.30 mg31.0%
MinIron, Fe 3.7 mg26.0%
ElemPotassium, K 524 mg26.0%
MinManganese, Mn 0.43 mg22.0%
VitVitamin E, as a-TEs 2.7 mg22.0%
ProtTryptophan (Trp, W) 0.05 g20.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.66 g33.0%
Linoleic acid; LA; 18:2 omega-6 1.4 g14.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.05 g20.0%
Threonine (Thr, T) 0.14 g16.0%
Valine (Val, V) 0.20 g12.0%
Isoleucine (Ile, I) 0.14 g11.0%
Lysine (Lys, K) 0.18 g10.0%
Leucine (Leu, L) 0.22 g9.0%
Phenylalanine (Phe, F) 0.14 g9.0%
Methionine (Met, M) 0.05 g6.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 524 mg26.0%
Sodium, Na 117 mg15.0%
Phosphorus, P 96 mg14.0%
Magnesium, Mg 33 mg9.0%
Calcium, Ca 53 mg7.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.30 mg31.0%
Iron, Fe 3.7 mg26.0%
Manganese, Mn 0.43 mg22.0%
Zinc, Zn 1.0 mg10.0%
Selenium, Se 3.4 µg6.0%
Iod, I (Jod, J) 8.8 µg6.0%
Fluorine, F 0.57 µg< 0.1%
Notes about recipe

The radishes and red beets in this fresh, tasty asparagus salad make for a beautiful color contrast. You might want to serve it as an appetizer or side dish.

Salt and pepper: The amount of salt and pepper listed in the recipe is only a recommendation that you can vary as desired. However, it is advisable, especially in the case of salt, not to increase the amount by too much and if possible to even reduce it.

Asparagus bunches: The author uses one bunch of asparagus, but the weight of a bunch varies from country to country. For example, a bunch of Spanish asparagus sold in Switzerland weighs about 1 kg, whereas local products are sold in bunches of 500 g.


Beet stains: When you are peeling the beet, you may want to wear gloves in order to prevent your hands from being stained.

Freshly squeezed juices: It is best to use freshly squeezed lime and lemon juice for this recipe. You can use any remaining juice to flavor your tea or water.

Alternate preparation

Adding flavor to the asparagus stock: If you want to add flavor to the asparagus stock, you can first cook the asparagus peelings in the water, which has already had the salt and lemon juice added to it. Using a skimmer, remove the peelings after about 8 minutes. Then continue to prepare the asparagus as is described in the recipe.