Do you eat fennel? If you don’t, this fennel with orange salad recipe is a great place to start. Packed with flavor and crunch, this salad is perfect for those days when you want something refreshing, tasty and super simple to make.
Health benefits of fennel
Fennel, aka Foeniculum vulgare, is not only a delicious licorice-like tasting perennial herb but one that also happens to be highly nutritious and packed with potential health benefits.
Just one cup (87g) of sliced fennel contains about 3 grams of fiber, 17% of your Daily Value (DV) of Vitamin C, 6% DV of Folate, and 10% DV of Potassium.
In fact this herb, including its seeds, have long been used in traditional eastern medicine for various ailments.
Most commonly fennel is believed to:
- Aid in digestion, helping to reduce bloat and gas.
- Help increase women’s breastmilk supply — although most accounts of this are anecdotal.
- Possibly help to reduce primary dysmenorrhea pain.
- Help decrease inflammation due to anti-inflammatory phytonutrients such as, anethole. Note: Anethole is also believed to have anti-cancer properties that help stop breast cancer cells from growing. According to one study published in the journal Phytomedicine, “anethole may be viable as an anti-cancer agent through the modulation of apoptosis, cell survival and proliferation in breast cancer cells.”
Although more clinical research needs to be conducted around the health benefits of this plant there is no doubt that this is one tasty herb you want to be including in your diet.
So, let’s get cooking!Print
Fennel Salad with Orange
This fennel and orange salad is tasty, refreshing and super simple to make.
- Prep Time: 5
- Total Time: 10
- 1 fennel bulb (with stems)
- 1 orange
- 1 bunch of mint, thinly sliced
- 1–2 tbsp unsalted pumpkin seeds
- 2 tbsp apple cider vinegar
- 1 tbsp olive oil
- 1/2 tbsp dried or fresh dill
- 1/2 orange, juiced
- salt/pepper, to taste
- Trim off fennel stems and fronds from the bulb. Set aside.
- Cut fennel bulb in half and then into quarters.
- Slice fennel into thin slices and place in a large bowl. (Note: You can also use a mandolin to shave fennel very finely. I prefer my fennel on the crunchier side for this particular salad so prefer slicing to shaving but either works!)
- Chop the desired amount of fennel fronds off stems and add to salad bowl.
- Slice mint leaves into thin slices.
- Peel and slice orange into small cubes. Add to fennel and mint mixture.
- Top salad with pumpkin seeds and stir until ingredients are thoroughly mixed.
For the dressing:
- In a small bowl mix the apple cider, olive oil, dill, orange juice, and salt and pepper. Whisk till thoroughly combined.
In a small bowl, top fennel and orange salad mixture desired amount of dressing. For extra sweetness squeeze a bit more orange juice over salad before savoring! Bon Appétit.
- Best consumed immediately or within 24 hours.
- Fennel is usually at its peak late fall through early spring. So make sure to save this recipe for those colder months when you want something light and refreshing to brighten your day.
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