This wonderfully refreshing raw vegan salad is anti-inflammatory due to the fennel, a sweet licorice flavored relative of parsley, dill, coriander and carrots.
Fennel is a pale green bulb with celery-like stalks tipped with feathery leaves. Every part of the plant, from the bulb to the seeds, is edible, delicious and nutritious. Fennel is an excellent source of the vitamin C, and a good source of fiber, potassium, manganese, folate, niacin, phosphorous, calcium, magnesium, iron, and copper. But most importantly, fennel contains the anti-inflammatory phytonutrients, rutin, quercitin, anethole, that can help detoxify the body and prevent cancer. Pair the fennel with melon, and this salad becomes a free radical’s worst nightmare because Crenshaw is an excellent source of vitamin A and C, both powerful anti-oxidants that prevent aging in the body. Another wonderful way to Eat More Plants!
Savory Fruit Salad
1 head living butter lettuce (washed, dried and torn)
2 heads fennel (washed and bulbs sliced very thin horizontally, core removed)
4 fennel fronds, feathery ends only (washed and sliced in ½” pieces)
½ large Crenshaw melon (or cantaloupe) peeled and sliced into thin crescents
½ large red onion, sliced VERY thin
1 tablespoon Bragg’s Cider Vinegar
Celtic Sea Salt
Freshly ground black pepper
2 tablespoons Bragg’s Berry Fat-Free Dressing (or to taste)
2 packages (3.5 oz) Hail Merry® Orange Rosemary Pecans
1. Soak red onion slices in vinegar; sprinkle with salt and pepper. Set aside for at least 15 minutes.
2. Layer lettuce on 4 serving plates; top with “fan” of Crenshaw melon, then fan of fennel. Sprinkle fronds around edge of plate. Top with marinated onions and Rosemary Pecans. Serve immediately.
NOTE: All ingredients should be thoroughly washed before use; local, organic ingredients are preferred. Recipes have been tested but should be used only as guidelines. Ingredients and quantities should be adjusted based on their flavor and availability. Additionally, the chef’s and diners’ personal preferences of the best balance of sweet, salty, sour, spicy and bitter flavors should impact quantities as well as whether to even use all of the suggested salad ingredients.