The fennel and orange salad with olives is my take on the classic orange and fennel salad.
A Sicilian-style fennel and orange salad that is crunchy, fresh and aromatic.
Fennel bulbs are vegetables with numerous benefits:
– low in calories;
– high in water and fiber;
– diuretic and digestive;
perfect for dieting.
I suggest choosing Sicilian red oranges – Tarocco, Sanguinella or Valencia – according to 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: Affordable
- Preparation time: 10 Minutes
- Portions: 2 Servings
- Cooking methods: No-cook
- Cuisine: Italian
Ingredients
- fennel bulbs
- 1 orange (1/2 sliced and 1/2 juiced)
- 12 black olives in brine (pitted)
- 1 tbsp extra virgin olive oil (for dressing)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 pinch dried red chili pepper (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 is possible to enjoy an orange salad with a lower glycemic impact.
Fennel bulbs are rich in fiber; additionally, olives and extra virgin olive oil provide healthy fats that help slow and moderate the absorption of sugars contained in fruit.
Clean the fennel bulbs: trim the green stalks and the base and remove any outer damaged leaves.
Cut each fennel bulb in half or into four wedges.
Separate the fronds and wash thoroughly.Slice into thinner or thicker pieces according to taste.
Wash the orange and split it in two:
– half should be cut into segments and each segment halved;
– half should be juiced.Remember that juice lacks fiber; if you prefer, skip adding it.
Drain and rinse the olives.
Emulsify the orange juice with 1 tbsp extra virgin olive oil.
Season the fennel with salt and pepper and dress it with the orange juice and oil emulsion.
Add the orange segments and the olives.
Sprinkle with chopped parsley and the coarsely chopped dried red chili pepper.
Finish with another drizzle of extra virgin olive oil.Plate up.
Your fennel and orange salad with olives is ready.
Enjoy your meal!
Regarding the sugar content in fruit, three groups are distinguished: oranges belong to the second group.
In cases of hyperglycemia, prediabetes and type 2 diabetes it is important to consider the portion of fruit – in this case oranges – and the entire meal in which it is included.You can consume it as a vegetal and fiber-rich starter at the beginning of the meal, as a side dish, or serve it as a fruit-salad style starter.
If your dietary plan does not include fruit with 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 more Mediterranean and 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 dietometer
orange
190 g of orange CHO 14.8 g.What can I substitute oranges with?
You can replace oranges with other fruit allowed by your meal plan that you prefer. A tasty example:
– fennel and avocado salad.
