Elderberry Asparagus and Potatoes
Healthy, because
Even smarter
Nutritional values
The potassium content of asparagus is particularly important, as the electrolyte ensures a balanced fluid balance in the body and stimulates the activity of the kidneys, so that excess water is excreted. Cream cheese and potatoes form a good protein combination, as the cream cheese provides a lot of protein and the potatoes little but high-quality protein, thus supporting muscle building. Cream cheese is also a good calcium fertilizer, which has a positive effect on bone strength.
Try the green version of asparagus - it tastes more intense and saves time, because only the thicker ends need to be peeled. For a vegan alternative, the butter can be replaced by a purely vegetable margarine and the cream cheese by a vegan dip, for example our creamy hummus.
(Percentage of daily recommendation)
| Calorie | 536 cal. | (26 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 107.6 μg | (179 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 315 μg | (105 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 1,172 mg | (29 %) | ||
| Calcium | 198 mg | (20 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 21.6 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 92 mg | |||
| Complete sugar | 18 g |
Ingredients
- For the asparagus
- 1 kilogram white Asparagus
- butter (for the baking dish)
- salt
- 4 Tbsps elderflower syrup
- 5 Elderflower
- For the cream cheese
- ½ bunch mint
- 300 grams cream cheese
- 150 grams Natural yogurt
- freshly ground peppers
- lemon juice
Preparation steps
Preheat the oven to 100°C (approximately 215°F)
Trim the asparagus and place in a buttered baking dish. Toss with the elderberry syrup and a little salt, then sprinkle with elderflowers. Cover the dish with aluminum foil and cook in a preheated oven for 60-80 minutes.
Meanwhile, peel, rinse and cook the potatoes for 25-30 minutes in boiling salted water.
Rinse the mint, shake dry and finely chop the leaves. Mix the cream cheese and the yogurt, then add the mint and season with salt, pepper and a dash of lemon.
Drain the potatoes, and fry briefly in a hot pan with butter and parsley.
Remove the asparagus from the oven and serve with the potatoes and yogurt sauce on plates. Garnish with chives.
