This fresh mixed salad is absolutely lovely. A fancy association of fruits and vegetables, a light dressing with only a little bit of olive oil and raisins that give a very nice twist.
Using fruits in salads may not be your first instinct but they work very well, for example peaches with Arugula, or apples mixed with walnuts and endives.
Is this a combination you have tried before? Do you like mixing fruits in your salads? Today I am sharing with you this orange and fennel combo to try.
This salad is one of my daughters favorite.
Fennel is about to disappear from the shelves of our favorite markets who respect seasons, and juicy oranges start to sneak onto more and more shelves. It’s the ideal moment to prepare this delicious fresh salad. It’s light and full of vitamins. For me it is important to respect the seasons of the products I use, as well as shop as locally as I can.
Information about Fennel
The peak fennel season is quite long (from May to December). It can therefore be enjoyed as whenever you wish to eat it, both raw or cooked.
To choose the right fennel, opt for heavy and firm bulbs, its color should be nice and white, without any yellowish marks or spots present, its stalks should be green. There are sometimes leaves on the stalks, make sure they are not wilted. Fennel can be easily conserved, they can last about a week in the vegetable drawer.
Fennel is low in calories, 21 kcal for 100 gr, it is a vegetable very rich in vitamin K1. We do not often talk about this vitamin but it is very important for our body as it plays a direct role in the blood clotting process, allowing the formation of blood clots, which helps the body fight against haemorrhages.
Fennel is also a very good source of fiber which contains both vitamin B9 and potassium.
Information about Oranges
I do not think I need to give Oranges an introduction, we all know its benefits for our body. This fruit is a gold mine for vitamin C. Oranges also contain vitamin B9, a vitamin which acts in the mechanisms necessary for cell growth and renewal. It contributes to the proper functioning of the immune system.
The main steps within this recipe
- Soak your raisins in orange juice (or in water if you do not have any) for them to inflate. This will increase their taste and prevent them from soaking up the olive oil from your salad. It is a small tip on being able to reduce the quantity of oil used in your salad, for it to be healthier.
- Wash and remove the stalks of your fennel. Cut the fennel into slices. Peel your orange and cut into chunks. If needed, cut again into smaller pieces.
- In a bowl, mix the juice collected from your oranges with some olive oil, add salt and pepper.
- Lastly, add your fennel slices, orange chunks, and drained raisins.
That is it. You see it really is a quick and easy recipe to make. A salad that is fresh, light and filled with healthy vitamins
Some variations
- You can use cranberries, or pieces of dried apricot rather than raisins.
- You may also choose to use blood oranges, or grapefruit instead of oranges
- You may want to add different types of nuts as a topping, walnuts, cashews or roasted hazelnuts
- Feel free to add some freshly cut up herbs, such as parsley, chives, coriander…
If you enjoy recipes that combine fruit and vegetables, notable in your salads, why not try a Celery Remoulade and Apple Salad or an endive and apple salad.
Fennel and Orange Salad
Ingredients
- 1 bulb fennel big bulb of fennel
- 3 oranges : 2 for the salad and 1 for its juice, you can replace this orange by 2 tablespoons of pure orange juice
- 80 gr raisins if possible a mix of Sultanas, raisins…
- 2 tablespoons olive oil
- salt
- pepper
Optional:
- herbs freshly chopped such as mint chives or coriander
Instructions
- First juice one orange and soak the sultanas in the orange juice (about 2 tablespoons, the Sultanas have to be immerged). Sultanas will become softer by absorbing the orange juice. Leave for at least 10 minutes.
- Prepare the fennel. Cut off the stalks. Mince in thin slices. Cut the slices in 3 or 4 parts in order to get small pieces.
- Peel and pitch the 2 oranges and then cut them in thin slices. Then cut the slices in 3 or 4 to obtain pieces of oranges and fennel of the same size.
- Prepare the seasoning. Drain the sultanas and drop the orange juice in a bowl. Pour the olive oil in, add salt and pepper, stir. Mince the fresh herbs and add 3/4 of it in.
- Prepare the salad by gently mixing the fennel and orange slices with the sultanas and the seasoning. Dress properly in a presentation dish or in indiVidual plates and drop the rest of the fresh herbs on top.