Fennel and Mixed Greens Salad with Pomegranate

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Preparation : 20 min
90 calories/serving
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 tsp wine vinegar, white 5 mL
1 limes juice, freshly squeezed 70 g
1 tsp fennel seeds [optional] 2 g
3 tbsp extra virgin olive oil 45 mL
2 fennels, thinly sliced 700 g
1 apples, green, Granny Smith type, seeded and thinly sliced 180 g
1 pomegranates 260 g
4 cups mixed greens 100 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A mandolin will make slicing easier.

Method

  1. In a small bowl, whisk together the vinegar, lime juice, fennel seeds and olive oil. Season with salt and pepper then set aside.
  2. Cut off the top stem end of the pomegranate, paying attention not to cut into the seeds which will leak out the juice. Put the fruit in a bowl of water, break apart the sections along the score lines. Roll out the grains with your fingers. They will sink to the bottom while the white membrane floats to the top. Strain out the water and set aside.
  3. Remove the stalk and feathery leaves of the fennel. Thinly slice the fennel and apple with a mandolin, then place in a serving bowl.
  4. Add the mixed greens to the serving bowl. Pour in the vinaigrette and mix well. Adjust the seasoning, stir in the pomegranate seeds and serve.

Nutrition Facts Table

per 1 serving (130g)

Amount

% Daily Value

Calories

90

Fat

6 g

8 %

Saturated 0.7 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

12 g

4 %

Fibre

3 g

12 %

Sugars

5 g

Net Carbs

9 g

Protein

1 g

Vitamin A

8 %

Vitamin C

23 %

Calcium

5 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Good source of  :
Potassium, Vitamin K
Source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Vitamin A, Vitamin C, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables ½
Fats 1

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