A benefit to combining the veg in this way is that they improve the nutritional potential of the potatoes which can be problematic for some, in terms of blood sugar. Also potatoes in their skins provide fibre.
The olive oil and garlic are heart health friendly foods. The broccoli is 10% fibre and contains phytonutrients essential to your immune system.
Broccoli is regarded by some as super food. Asparagus (which can cause your urine to smell funny!) contains high levels vitamins K, C and folate making it another heart healthy vegetable.
You can use this side dish or as a base for a salad and add lots more to it, including some protein, such as fish.
Prep time: We don’t think peeling potatoes is necessary; washing is. So washing all the veg – around 10 minutes. Cooking Time: Around 20 minutes depending on the size of the potatoes. Approx. 5- 6 minutes for the other veg. Ingredients
Serves 4 people as a side dish
- 1 – 1 ½ Kg of new potatoes, the smaller the better
- 2 Garlic cloves, crushed
- 200 gms Asparagus, washed and ‘tailed’
- 200 gms Tenderstem Broccoli, washed and trimmed
- 2 Tablespoons Olive Oil and a dessertspoon of water
- 1 Tablespoon Extra Virgin Olive Oil
- Seasoning to your taste buds
Method
- Give the potatoes a good wash and pick over them to ensure there are no dirt or dark bits left on the skins.
- Cut in half if you need to, otherwise leave whole
- Cook in plenty of water until they fall off the fork but have not disintegrated; around 20 minutes
- While the potatoes are cooking, put the refined Olive Oil in a open pan (with a lid for later) a little water and cook the Garlic, Asparagus and tender stem Broccoli for around 5 minutes.
- Turn off the heat, put the lid on and leave until the potatoes are ready.
- Drain the potatoes well, put back in the pan, add the contents of the other pan containing the veg and mix together gently.
- Add the Extra Virgin Olive Oil and gently shake the pan.
- Season with salt and plenty of black pepper
- If serving hot still give them at least 5 minutes for the flavours to develop.
Tip
Take the asparagus and bend it. When it is very fresh it will ‘snap’ toward the bottom of the stem. You can throw the end away as it can be woody. The choice is yours.
If saving for a warm or cold salad, cover them and let them mind their own business for a while so you can get the other food ready.