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A freshly composed salad with a lovely combination of fruits and vegetables, raisins for added deliciousness and just a drizzle of olive oil.
Fruit in salad works very well, for example peaches with arugula, or blood orange with beetroot.
Is this a wedding that you do often? Today I offer you the orange fennel combo.
While fennel is on the verge of disappearing from market displays offering seasonal products, oranges are just making their appearance. It is important for me to follow the seasons and favor sourcing as locally as possible, even if we often find certain fruits or vegetables throughout the year.
Fennel Information
Fennel peak season is quite long (from May to December). To be enjoyed as desired, both raw and cooked.
For choose the right fennelopt for heavy and firm bulbs, whose color is very white, without yellowish marks or spots and green stems. There are sometimes plumes on the stems, they should not be wilted. They keep well, about a week in the vegetable drawer.
Fennel has a fairly low calorie intake21 kcal per 100 gr and is rich in vitamin K1. A vitamin that we don’t often hear about but it is important because it plays a direct role in the blood clotting process, allowing the formation of blood clots, a way that allows the body to fight against hemorrhages.
Fennel which is good source of fiber also contains vitamin B9 and potassium.
Orange Information
No need to present orange too much, you know all its benefits. It’s a gold mine of vitamin C. Orange also contains vitamin B9 or folic acida vitamin that acts in the mechanisms of cell growth and renewal. Thus contributing to the proper functioning of the immune system.
The main steps of the recipe
- We do soak the raisins in orange juice (or failing that in a little water) so that they swell with water. This way they will be tastier and won’t drink all the olive oil from the salad. A way to avoid using too much oil and have a healthy salad.
- We cut the fennel into thin slices after having rinsed it and cut off the base as well as the beginnings of the stems. We peel the oranges to remove the skin and white parts. We cut the oranges into slices. If necessary, we cut the pieces to have the size of bites.
- In a salad bowl, we mix the juice recovered from the oranges with a little olive oil, add salt and pepper.
- Then we add to this sauce the fennel and the orange and the drained grapes.
That’s all. You see that it is a very easy and quick recipe to make, a very fresh, light salad full of vitamins.
Some variations
- Replace the raisins with cranberies or apricot piecesetc.
- Replace the oranges with blood orangesor even grapefruit.
- Add oilseeds as a topping such as nutof the roasted hazelnutsof the cashew nuts…
- Use brewer’s yeastit is a concentrate of nutrients good for health
- Add chopped fresh herbs like parsley, chives, coriander…
And if you like combinations of fruits and vegetables in your mixed salads, I also suggest celery remoulade with green apple or the classic endive salad with walnuts, cheese and apple.
Fennel and orange salad
A freshly composed salad with a lovely combination of fruits and vegetables, raisins for added deliciousness and just a drizzle of olive oil.
To prevent sleep
The main stages: We marinate the grapes in orange juice, prepare the oranges and fennel and put everything together.
Enjoy your food !