The fennel and apple salad with cinnamon and dried fruits is an unusual, elegant and delicious fruit salad.
Naturally sweet and tangy without added sugar.
I suggest choosing a crunchy and non-mealy variety of apple.
The fennel and apple salad with cinnamon and dried fruits is a winter salad perfect as a side dish for Christmas holidays.
It always wins over my guests who promptly ask how to replicate it.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: No cook
- Cuisine: Italian
Ingredients
- fennel
- apples (crunchy variety, non-mealy)
- as needed lemon juice
- as needed dried fruits
- as needed ground cinnamon
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley (if desired)
- as needed apple cider vinegar
- 1 dash extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting board
Preparation
Glycemia management tips | prediabetes and diabetes
More acidic apples tend to have a lower glycemic index compared to sweeter apples.
Eating them with the skin increases fiber intake.
Recommended varieties: Green or Granny Smith Apples, Gala, Fuji, Annurca.
Suggested proportion: half an apple per whole fennel.
Fennel is rich in fiber, furthermore, nuts and extra virgin olive oil provide good fats that help slow down and moderate the absorption of sugars contained in the fruit.
Clean the fennel: cut off the green stems and bottom, and remove any damaged outer leaves.
Cut each fennel in half or into four wedges.
Spread the leaves and wash them thoroughly.Slice thinly or thicker, according to taste.
Wash the apples thoroughly, keep the skin, and slice thinly.
Drizzle with plenty of lemon juice to prevent browning.Prepare a handful of dried fruits, of one type or mixed, as you choose – almonds, hazelnuts, walnuts, pine nuts, pistachios – and chop them coarsely with a knife.
In a bowl or salad bowl, add:
– the fennel;
– the apples with the lemon juice.Season with:
– plenty of cinnamon;
– salt;
– pepper;
– chopped parsley if desired;
spritz some apple cider vinegar, drizzle with a dash of extra virgin olive oil, and mix gently.Distribute the dried fruits and mix gently.
Plate it.
Your fennel and apple salad with cinnamon and dried fruits is ready.
Enjoy!
With regard to the sugar content in fruit, there are three groups: apples fall into the second group.
In case of high glycemia, prediabetes, and type 2 diabetes, it is necessary to consider the portion of fruit – in this case, apples – and the entire meal in which it is included.You can consume it as a fibrous and vegetable component at the beginning of a 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
Customize your fennel and apple fruit salad to taste.
One of my favorite variations is the fennel and apple salad with cinnamon, olives, and almond flakes.
If you can’t consume nuts [e.g., allergy], you can enrich your salad with a mix of salad or bakery seeds: hemp, chia, sunflower, flax, poppy, sesame, pumpkin.
If any is left, store it in a closed container in the fridge and consume within 24 hours as the apple tends to oxidize.
FAQ (Questions and Answers)
The Accu-Chek diet meter
apple [Golden type]
180 g of apple CHO 19.2 g.What can I substitute apples with?
You can replace apples with another fruit from your meal plan that you prefer, some tasty examples:
– fennel and pear salad;
– fennel and peach salad.
