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Celery, Fennel & Apple Salad

December 17, 2015

 

The first time I made this salad my mom was coming from out of town to help me shuttle my niece and nephew from one sports activity to another while Tabitha and her husband were sun-seeking in San Diego.  Hats off to all the moms and dads out there... I don't know how you do it!Thankfully I'd made this salad in advance, because trying to eat healthy while going in a million different directions is no easy task.

 

This salad saved the day though, and the best part is that it tasted phenomenal. So good that I single handedly ate every last bite. (My mom did have one bite but...only one, and that was from my plate.  I think she was afraid of the fennel?). 

 

What I really love about it is the crunch of the apple and fennel contrasted with the chewy cranberries.  There is a mix of tart and sweet, from those same ingredients, plus an earthiness from the walnuts.  I was excited to make it again to see what my sister thought- (she has a very  discerning (opinionated??) palate).

 

She liked it, and sadly I had to share with her. 

 

Tab thinks this salad  looks like Christmas, and calls it Waldorf Salad- only better- because there's no mayo.  Call it what you like, but it really would make a great addition to your Christmas dinner menu.

 

Nutritionally, this salad tops the charts.

 

Fennel has a unique phytonutrient, anethole, that researchers believe shuts down (chemistry coming) tumer-necrosis factor signaling (TNF). Its this process that is believed to prevent inflammation and cancer. Good thing is...that licorice flavor fennel is known for (the one you may not like), tucks itself nicely away in this salad. Don't be afraid of it (mom)- you'll love it!

 

We all know apples "keep the doctor away' but did you know that they might prevent spikes in blood sugar? New research also shows that apples positively alter those beneficial bacteria living in your gut. Happy bacteria in your gut = a happy immune system!

 

One little serving of walnuts provides you with 94% of your daily omega-3s.

 

Celery gives you more anti-inflammatory action and helps reduce gut inflammation (see, your GI tract will love you for eating this salad).

 

Okay - enough with the nutrition...its time to get your cutting board and mixing bowl ready for a new favorite salad!

 

 

 Celery, Fennel & Apple Salad – serves 6

Ingredients:

  • 1 large fennel bulb, julienned

  • 6 celery stalks , julienned (about 2 cups)

  • 2 large apple, julienned

  • 1 small red pepper, julienned

  • 1/2 cup green onion, sliced thin

  • 1/3 cup walnuts, minced

  • 1/2 cup dried cranberries

  • 2 cloves garlic, minced

  • juice of half a lemon

  • 1/4 cup olive oil

  • 1/4 cup maple syrup

  • 1/4 cup apple cider vinegar

  • 2 tablespoons spicy brown mustard

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

Instructions:

1. Combine fennel through cranberries in a large bowl.

2. Place garlic through black pepper in a small bowl or mason jar. Whisk or shake thoroughly to combine and emulsify.

3. Pour dressing over salad ingredients. Stir everything together, grab a fork and plate, sit down and enjoy.

 

Nutrition Info:

249 calories, 13g fat, 32g carbohydrates, 5g fiber, 3g protein

 

*Thank you to Wild Hare Organic Farm for many of the local & seasonal produce we are able to use in our recipes.

 

 

 

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