Marian's Apple-Fennel Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup coarsely chopped walnuts
- 1/2 cup extra virgin olive oil
- 1/4 cup lemon juice
- 1 shallot, minced
- 1 tablespoon brown sugar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- 1 Gala apple, cut into quarters
- 1 medium-size fennel bulb
- 1 celery rib
- 1 (5-oz.) package fresh arugula
- 1 cup loosely packed fresh parsley leaves
Instructions
- Preheat oven to 350 °. Bake walnuts in a single layer in a shallow pan 7 to 9 minutes or until toasted and fragrant, stirring halfway through.
- Meanwhile, whisk together olive oil and next 4 ingredients; season with salt and pepper to taste.
- Cut apple, fennel, and celery into thin slices, using a mandoline or sharp knife. Toss arugula with a small amount of vinaigrette. Arrange arugula on a serving platter. Toss apple, fennel, celery, and parsley with desired amount of vinaigrette. Top arugula with apple mixture; sprinkle with walnuts and salt and pepper to taste. Serve immediately with any remaining vinaigrette.
- Try This Twist!
- Crunchy Carrot-Beet Salad: Substitute 2 medium-size peeled beets and 2 large carrots for apples, fennel, and celery. To prevent hands from being stained, hold beets with a paper towel or wear rubber gloves while slicing.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Nuts, Walnuts.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for...
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