Fennel salad recipe with dried fruits
Wondering how to use Minnies dried apples, dried pears or dried strawberries?
Here is a healthy crunchy refreshing tasty recipe using raw fennel and some of Minnies dried fruits.
- A large fennel bulb with its feathery leaves
- 2 tablespoons of Minnies dried apples
- 2 tablespoons of Minnies dried strawberries
- 2 tablespoons of Minnies dried pears
- 2 spring onions ( optional) or 2 tablespoons of Minnies shredded onions
- Dressing: juice of large lemon, 2 T of apple cider vinegar, 2 t of water, extra virgin olive oil, a dash of sea salt, a dash of pepper, a teaspoon of Minnies dried beetroot. Shake well
- Cut off the outer leaves of the fennel that may be damaged
- Wash very well
- With a sharp knife or mandolin slicer cut the bulb lengthwise or cross wise –as you wish.
- Cover the cut up pieces with water and add a tablespoon of vinegar, soak for 10 minutes
- Minnies dried Apples: cut the slices in half. I you prefer a softer texture then soak them in water for 10 minutes. Otherwise use as is.
- Drain the fennel , put in a large bowl, add the apples, pears and strawberries, shake the dressing well and pour some on the mix. Decorate with a sprig or two of fennel leaves.
Benefits of fennel :
According to the United States Department of Agriculture (USDA) National Nutrient Database, one raw fennel bulb weighing 234 grams (g) contains:
- 73 calories
- 0.47 g of fat
- 2.9 g of protein
- 17 g of carbohydrate
- 7.3 g of dietary fiber
- no cholesterol
A cup of fennel also provides:
- 360 milligrams (mg) of potassium
- 45 mg of sodium
- 838 international units (IU) of vitamin A
- 43 mg of calcium
- 10.4 mg of vitamin C
- 0.64 mg of iron
- 0.041 mg of vitamin B-6
- 15 mg of magnesium
Fennel also contains:
- phosphorous
- zinc
- copper
- manganese
- selenium
- niacin
- pantothenic acid
- folate
- choline
- beta-carotene
- lutein
- zeaxanthin
- vitamin E
- vitamin K
As well as these, fennel provides high levels of dietary nitrates and is a natural source of estrogen.
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