Fennel and Orange Salad
A refreshing summer salad that combines the crunch of raw fennel and the sweetness of orange, light and suited to travel and hot days.
Cut off the tough top of the fennel bulb and remove the coarse outer leaves, then slice it thinly with a knife or a mandoline. The thinner the slice, the better and less fibrous it is, for raw fennel stays crunchy.
Peel the orange and remove the white pith, then cut it into crosswise slices over a plate to collect the dripping juice. Add the juice to the salad later so as not to waste its flavor.
Soak the red onion slices in cold water for five minutes, then drain them. This step softens its sharpness so it does not overpower the other ingredients.
Spread the fennel, orange, onion, and olives on a wide plate and sprinkle the parsley. Spread them out so the slices stay visible and do not clump together.
Mix the olive oil, lemon juice, the collected juice, and the salt, and pour the dressing just before serving. Season it late so the fennel stays crunchy and does not wilt.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Fennel and Orange Salad, and how to fix them:
Slice it as thinly as possible and avoid the tough lower part of the bulb.
Drain the orange well and dress it only before serving.
Soak the slices in cold water for five minutes before adding.
Kept in a sealed container for up to one day; it is best eaten fresh as the fennel loses its crunch.
Separate the dressing in a small container and add it at serving.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Orange | Grapefruit or mandarin | Same weight | Mandarin is sweeter and grapefruit is more acidic. |
| Black olives | Green olives | Same weight | Green is more acidic and salty, so reduce the salt then. |
| Parsley | Fresh mint | Same weight | Mint gives a brighter freshness. |
| Ingredient | 2 servings | 4 servings (base) | 8 servings |
|---|---|---|---|
| Fennel bulb | 150 g | 300 g | 600 g |
| Orange | 175 g | 350 g | 700 g |
| Red onion | 30 g | 60 g | 120 g |
| Olive oil | 15 ml | 30 ml | 60 ml |
Fennel and orange are sources of fiber and vitamin C. Slicing the fennel thinly and dressing it just before serving keeps its crunchy texture. This is general nutritional information.
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