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Diabetes Forecast

The Healthy Living Magazine

Apple and Fennel Salad With Cranberries and Walnuts

Per Serving

Apple and Fennel Salad With Cranberries and Walnuts

Makes: 12
Serving Size: 1 cup
Calories 115
Fat 9 g
Saturated Fat 1.2 g
Trans Fat 0 g
Carbohydrate 10 g
Fiber 2 g
Sugars 7 g
Cholesterol 0 mg
Sodium 70 mg
Potassium 140 mg
Protein 2 g
Phosphorus 35 mg
Choices: Fruit 0.5, Fat 2
  • Makes: 12
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes

Ingredients

Salad
2 med. Braeburn apples, unpeeled (about 6 oz. each)
2 tsp. fresh lemon juice
1 large fennel bulb
1/2 med. red onion, very thinly sliced
Dressing
2 Tbsp. cider vinegar
1 Tbsp. fresh lemon juice
1 Tbsp. honey
2 tsp. coarse dijon mustard
1 garlic clove, finely minced
1/3 cup walnut oil
sea salt and freshly ground black pepper to taste
4 cups baby arugula, washed and dried
Garnishes
1/4cupdried cranberries
1/4cuptoasted walnut pieces*
1/4cupcrumbled gorgonzola cheese
*To toast walnuts; add the walnuts to a small, dry skillet. Toast them over medium heat for 3 to 4 minutes, just until fragrant. Make sure the nuts do not burn.

Directions

  1. Core and quarter the apples. Slice the apples into thin pieces, and add to a bowl. Sprinkle with the 2 tsp. lemon juice, and toss to coat. Set aside.
  2. Prepare the fennel. Cut off the stalks and fronds (the leafy part) from the fennel bulb. (Save the stalks to flavor a homemade soup if desired.) Chop 2 tsp. of the fennel fronds, and reserve for the dressing. (The remaining fronds can be saved for a few days in an airtight container.) Trim the base of the fennel bulb. If the outer layer of the bulb appears to be dry and tough, remove it and discard. With a sharp knife, cut the remaining bulb into julienned pieces. Add the fennel to the apples. Add the red onion and toss.
  3. Prepare the dressing: In a small bowl, whisk together the cider vinegar, lemon juice, honey, mustard, garlic, and the reserved 2 tsp. of chopped fennel fronds. Slowly add the oil in a thin stream, whisking it in until the dressing is emulsified. Season the dressing with salt and pepper.
  4. Add the arugula to a large bowl. Add in half of the dressing and toss well (using tongs helps distribute the dressing). Pile the arugula on a large platter. Add the remaining dressing to the apple-fennel mixture. Put the salad on top of the arugula.
  5. Garnish the salad with the cranberries, walnuts, and cheese.
 
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