The fennel and apple salad with cinnamon and nuts is a fruit-salad-style salad: unusual, elegant and tasty.
Naturally sweet-and-sour with no added sugar.
Fennel is a vegetable with numerous properties:
– low in calories;
– high water and fiber content;
– diuretic and digestive;
perfect for dieting.
I suggest choosing a crisp, non-mealy apple variety.
The fennel and apple salad with cinnamon and nuts is a winter salad and is perfect as a side dish for Christmas celebrations.
It always wins over my guests who promptly ask how to make it again.
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: No cooking required
- Cuisine: Italian
Ingredients
- fennel
- apples (crisp, non-mealy variety)
- to taste lemon juice
- to taste mixed nuts
- to taste ground cinnamon
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley (if desired)
- to taste apple cider vinegar
- 1 drizzle extra virgin olive oil (added raw)
Suggested tools
- Knife
- Cutting board
Preparation
Tips for hyperglycemia | prediabetes and diabetes
Sour 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.
Recommended proportion: half an apple per whole fennel bulb.
Fennel is rich in fiber; additionally, nuts and extra virgin olive oil provide healthy fats that help slow and moderate the absorption of the sugars contained in the fruit.
Clean the fennel: trim the green stalks and the base and remove any damaged outer leaves.
Cut each fennel bulb in half or into four wedges.
Separate the layers and wash them thoroughly.Slice into thinner or thicker slices according to your preference.
Wash the apples thoroughly, keep the skin on and slice thinly.
Drizzle generously with lemon juice to prevent browning.Prepare a handful of nuts, either a single type or mixed — almonds, hazelnuts, walnuts, pine nuts, pistachios — and coarsely chop them with a knife.
In a bowl or salad serving dish add:
– the fennel;
– the apples with the lemon juice.Dress with:
– plenty of cinnamon;
– salt;
– pepper;
– chopped parsley if you like;
spritz a little apple cider vinegar, drizzle with extra virgin olive oil and toss gently.Scatter the chopped nuts and mix gently.
Plate the salad.
Your fennel and apple salad with cinnamon and nuts is ready.
Enjoy your meal!
With respect to the sugar content in fruit, three groups are distinguished: apples belong to the second group.
In cases of hyperglycemia, prediabetes and type 2 diabetes, you should consider the portion of fruit — in this case apples — and the entire meal in which it is included.You can consume it as a vegetable and fiber component at the start of a meal or as a side dish, or serve it as a fruit-salad-style salad.
If your eating plan does not include fruit with meals, you can consider it as a snack.
Storage, tips and variations
Customize your fennel and apple fruit-style salad to taste.
One of my favorite variations is fennel and apple salad with cinnamon, olives and sliced almonds.
If you cannot eat nuts (e.g. allergy), you can enrich your salad with a mix of mixed seeds for salads or mixed baking seeds: hemp, chia, sunflower, flax, poppy, sesame, pumpkin.
If you have leftovers, store them in a closed container in the refrigerator and consume within 24 hours because the apple tends to oxidize.
FAQ (Questions and Answers)
The Accu-Chek diet meter
apple [Golden type]
180 g of apple (6 oz) — carbs (CHO) 19.2 g.What can I substitute for apples?
You can substitute apples with other fruit allowed by your eating plan that you prefer. Tasty examples:
– fennel and pear salad;
– fennel and peach salad.
