The Fennel and Cinnamon Apple Salad with Nuts is an unusual, elegant, and delightful fruit salad.
Naturally sweet and sour without added sugar.
I suggest choosing a crunchy and non-mealy variety of apple.
The Fennel and Cinnamon Apple Salad with 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 replicate it.
- Difficulty: Easy
- Cost: Economic
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: No Cooking
- Cuisine: Italian
Ingredients
- fennel
- apples (crunchy, non-mealy variety)
- to taste lemon juice
- to taste 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 (raw)
Suggested Tools
- Knife
- Cutting Board
Preparation
Tips for Hyperglycemia | Prediabetes and Diabetes
Tart apples tend to have a lower glycemic index than sweeter apples.
Eating them with the peel increases fiber intake.
Recommended varieties: Green Apples or Granny Smith, Gala, Fuji, Annurca.
Recommended proportion: half an apple per whole fennel.
Fennel is rich in fiber, while 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 stalks and base and remove any damaged outer leaves.
Split each fennel in half or into quarters.
Spread the leaves and wash them thoroughly.Slice thin or thick slices according to taste.
Wash the apples thoroughly, keep the peel, and slice thinly.
Drizzle with plenty of lemon juice to prevent browning.Prepare a handful of nuts, of a single type or mixed, to your choice – 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 lemon juice.Season with:
– plenty of cinnamon;
– salt;
– pepper;
– chopped parsley if desired;
sprinkle with a bit of apple cider vinegar, drizzle with a bit of extra virgin olive oil, and mix gently.Distribute the nuts and mix gently.
Serve.
Your Fennel and Cinnamon Apple Salad with Nuts is ready.
Enjoy your meal!
Regarding the sugar content in fruit, there are three groups: apples belong to the second group.
In case 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 fibrous and vegetable component at the beginning of the meal or as a side dish, or serve it as a fruit-salad.
If your dietary 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 according to your taste.
One of my favorite variations is fennel and cinnamon apple salad with olives and sliced almonds.
If you cannot consume nuts [e.g., allergy], you can enrich your salad with a mix of mixed seeds for salads or mixed seeds for baked goods: hemp, chia, sunflower, flax, poppy, sesame, pumpkin.
If there are leftovers, store them in a closed container in the refrigerator and consume within 24 hours as the apple tends to oxidize.
FAQ (Frequently Asked Questions)
The Accu-Chek Dietometer
apple [Golden type]
180 g of apple CHO 19.2 g.What can I substitute for apples?
You can substitute apples with other fruits allowed in your dietary plan that you prefer, delightful examples:
– fennel and pear salad;
– fennel and peach salad.
