Tuesday, 5 March 2024

SPROUT, FENNEL ORANGE & NUT SALAD: Vegan, high fibre, fresh fruit

As part of either a pre-diabetic diet -or any healthy eating plan - this seasonal vegetable and fruit salad is a winner...
Derliciously healthy Sprout, Fennel, Orange Salad is full of texture & flavours
'Very satisfying & filling.  The contrast of  aniseed-y fennel and toasted almonds with  sweet sprouts was wonderful.' Taster

This glorious mix of seasonal veg and fruit is adapted from Lisa Bryan's Downshiftology: Healthy Meal Prep (from Pure Wow, a collection of recipes and other items from its affiliates)

It's perfect for the tail end of winter, offering a colourful multi-textured and multi-flavoured mix.  Happily, it's make-ahead and will travel well in a lunchbox.  It lasts 2-3 days in the fridge.

Serve on its own or with added protein and don't worry about adding carbs unless you really want to.   

Cost: £3.50'ish, depending on what's in the fridge & cupboard (3/24)
Serves: 3; recipe doubles easily

Ingreds:

Salad
  • 225g/8oz Brussels sprouts, trimmed & finely sliced or processed
  • 3 mandarin oranges, peeled, segmented, membranes removed and halved
  • 1 green onion white & green, thinly sliced
  • 40g sliced toasted almonds
  • 1/2 medium fennel bulb, fronds & core removed, with shavings formed with a peeler and halved
  • 11g parmesan (pref) or choice grated cheese

Lemon Vinaigrette

  • 40ml extra virgin olive oil
  • 60ml fresh lemon juice
  • 1/2 teaspoon Dijon mustard
  • 1/4 tsp honey, maple syrup or sugar
  • 1/2 garlic clove, minced
  • 4 teaspoon kosher salt
  • freshly ground black pepper

1. Dressing: In a small bowl, vigorously whisk the oil, lemon juice, mustard, honey, garlic, salt & pepper until emulsified.
2. Salad: Place sliced sprouts in a heatproof bowl; pour over boiling water ;add a dash of vinegor or salt; leave 3-5 mins; drain & rinse in cold water. (this step is opt)  In a large mixing bowl, combine the sprouts, fennel, oranges, green onions, sliced almonds. Generosly drizzle the dressing on top without overwhelming. Sprinkle over parmesan/chosen cheese.
3.  Store in an airtight container in the fridge for 2-3 days.

Comment:
'Really fresh, filling salad.  I loved the contrast of fennel with sweet sprouts and orange.  And the crunch of toasted almonds was wonderful.' Retired writer





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This recipe has been adapted and developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.

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