The fennel and orange salad with olives is my take on the classic orange and fennel salad.
A crispy, fresh, and fragrant Sicilian orange and fennel salad.
I suggest choosing Sicilian blood oranges – tarocco, sanguinella or valencia – based on seasonality and personal taste.
The fennel and orange salad is a winter salad and is perfect as a side dish for Christmas celebrations.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: No cooking
- Cuisine: Italian
Ingredients
- fennel
- 1 orange (1/2 whole and 1/2 juiced)
- 12 black olives in brine (pitted)
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 pinch dried red chili (coarsely chopped)
Suggested Tools
- Knife
- Cutting Board
- Citrus Juicer
Preparation
Tips for hyperglycemia | prediabetes and diabetes
By reducing the amount of orange and especially the juice, it’s possible to enjoy an orange salad with a lower glycemic impact.
Fennel is rich in fiber, and olives and extra virgin olive oil add healthy fats that help slow and moderate the absorption of sugars contained in the fruit.
Clean the fennel: cut the green stalks and the base and remove any damaged outer leaves.
Cut each fennel in half or into four wedges.
Spread the leaves apart and wash them thoroughly.Slice thinly or thickly according to taste.
Wash the orange and divide it in two:
– Half should be cut into wedges, and each wedge halved;
– The other half should be juiced.Remember that juice is fiber-free, so you may skip adding it if you find it appropriate.
Drain and rinse the olives.
Emulsify the orange juice with a drizzle of extra virgin olive oil.
Season the fennel with salt and pepper, and drizzle with the orange juice and oil emulsion.
Add the orange pieces and olives.
Distribute the chopped parsley and coarsely chopped red chili.
Finish with another drizzle of extra virgin olive oil.Plate it up.
Your fennel and orange salad with olives is ready.
Enjoy your meal!
In relation to the sugar content in fruit, three groups are distinguished: oranges belong to the second group.
In case of hyperglycemia, prediabetes, and type 2 diabetes, you need to consider the portion of fruit – in this case, oranges – and the entire meal it is part of.You can consume it as a fibrous vegetable component at the beginning of the meal or as a side dish, or serve it as a fruit salad.
If your meal plan does not include fruit at meals, you can consider it as a snack.
Storage, Tips, and Variations
Prepare the ingredients and assemble them shortly before serving for maximum freshness.
For a Mediterranean and more flavorful variation, add a handful of capers.
Try also:
– fennel and orange salad with anchovies;
– fennel and orange salad with red onion;
– fennel and orange salad with walnuts.
FAQ (Questions and Answers)
The Accu-Chek Diet Meter
orange
190 g of orange CHO 14.8 g.What can I substitute for oranges?
You can substitute oranges with another fruit allowed by your dietary plan that you prefer, a tasty example:
– fennel and avocado salad.
