The fennel and orange salad with olives is my version of the classic orange and fennel salad.
A Sicilian salad of oranges and fennel that is crunchy, fresh, and fragrant.
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 holidays.
- Difficulty: Easy
- Cost: Cheap
- 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 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 juice, you can enjoy an orange salad with a lower glycemic impact.
Fennel is rich in fiber, plus olives and extra virgin olive oil provide healthy fats that help slow and moderate the absorption of sugars contained in fruit.
Clean the fennel: cut off the green stems and base and remove any damaged outer leaves.
Cut each fennel in half or into quarters.
Separate the leaves and wash them thoroughly.Slice them more or less thinly according to preference.
Wash the orange and cut it in half:
– half should be cut into wedges and each wedge should be halved;
– half should be juiced.Remember that juice is fiber-free, skip its addition if necessary.
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 them with the orange juice and oil emulsion.
Add the orange and the olives.
Sprinkle the chopped parsley and coarsely chopped 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!
In relation to the sugar content in fruit, three groups are distinguished: oranges fall into 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 in which it is placed.You can consume it as a vegetable and fibrous component at the beginning of a meal or as a side dish, or serve it as a fruit salad.
If your eating plan does not include fruit in meals, you can consider it as a snack.
Storage, Tips, and Variations
Prepare the ingredients and assemble them just before serving for greater freshness.
For a Mediterranean and tastier variant, 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 (Frequently Asked Questions)
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 other fruit of your choice, an interesting example:
– fennel and avocado salad.
