Recipe From Catherine
For many people, one of their fondest summer memories is holding
outdoor barbecue parties with their loved ones. Salads, of course, are always a
welcomed treat when it comes to these get-togethers. Whether it’s a simple crunchy
coleslaw or a “smashed” cucumber salad garnished with feta cheese, salads are
a wonderful complement to any meal, providing a crunchy contrast to grilled
meats and other savory food selections.
Here’s a delicious but easy-to-prepare salad that you can
enjoy: Crisp and Refreshing Apple, Fennel and Walnut Salad with Apple Cider
Vinaigrette. This recipe comes from Catherine Katz, and has been
published on her blog, Cuisine City, as well as on the website Naturally Savvy.
Try this wholesome salad recipe today!
1 large organic fennel bulb, rinsed and
1 organic green apple, skin on, rinsed and
1/4 cup chopped walnuts
1/4 teaspoon Dijon mustard
3 tablespoons apple cider vinegar
3 tablespoons extra virgin olive oil
1/8 teaspoon salt
1. Place all the vinaigrette ingredients in a medium salad
bowl and whisk briskly.
2. Place the salad ingredients in vinaigrette bowl and toss
to coat well.
This recipe makes four to six servings.
Budget Friendly and Versatile: Everything You Want in a Salad
You don’t need to raid your fridge’s crisper section just to come
up with a delicious salad. In fact, this easy recipe uses only three
ingredients — and yet the result is absolutely satisfying!
Perhaps one of the best things about this salad is that its
vinaigrette is made with a superstar ingredient: apple cider vinegar (ACV). Not
only does ACV provide a rich and tart flavor to this recipe, but it can boost
your health in numerous ways, as well.
Did you know that every part of the fennel, from the feathery
fronds to the seeds inside, is edible? Yet, the most utilized part is the crunchy
pale green root, also known as the bulb. It has a mild yet distinct licorice
flavor, and goes great not just in salads, but in
stews and soups, as well.
And if you think that it’s only recently that fennel is gaining
ground as a healthy ingredient, think again — it’s actually been used since
ancient times. Roman author Pliny used it to treat 22 different health
Meanwhile, medieval emperor Charlemagne decreed that every garden should have
fennel growing in it, so people could take advantage of its healing properties.[ii]
Other systems of medicine, such as Ayurvedic and traditional
Chinese medicine (TCM) also make use of fennel. But what exactly does fennel
have to offer?
For starters, it has good amounts of vitamin C, which can help
eliminate free radicals from the body and may help reduce your risk of heart
attack and stroke. It also has dietary fiber, which prevents buildup of bad
cholesterol and absorbs water in the digestive system, potentially improving
Other standout nutrients in fennel include potassium, folate,
manganese, iron, magnesium, calcium, copper and phosphorus, all of which have
their own impressive, health-boosting benefits. For example, potassium is
necessary for regulating bone cell generation, heart rate and muscle activity,
as well as lowering high blood pressure. Meanwhile, folate is essential for
pregnant women, as it helps reduce the risk of birth defects in their unborn
You can easily buy fennel at farmers markets, but here’s a great
idea: Why not grow it in your garden? Check out this article on how to
grow fennel at home.
Apples are available year-round on supermarket shelves, but please
keep in mind to always buy them organic. This is because apples are among the
most pesticide-laden fruits today, and are included in the Environmental
Working Group’s 2017 “Dirty Dozen” list.[iii]
You won’t regret making this choice, though, because organic apples
are one of the most nutritionally packed fruits out there. They are loaded with
vitamins C and A, which are both essential antioxidants for
resisting infections and eliminating free radicals. Fiber is also abundant in
apples, as well as vitamins B1, B2 and B6, which work to support metabolism and
other vital processes in the body.
You can get copper, iron, phosphorus, zinc, potassium and calcium
from apples, too — minerals that are crucial to maintaining optimal blood
pressure levels and controlling heart rate.
Walnuts: One of the Healthiest Nuts Available
While I typically advise consuming macadamias and pecans, you
certainly can’t go wrong with adding walnuts to your meals. Walnuts are gaining
attention in the health community today, as they’ve been linked to a wide array
One study, for example, found that people who were at high risk of
diabetes were able to improve their blood vessel wall function and had lower
bad cholesterol levels after consuming 2 ounces of walnuts daily for six
months, and then removing them for another six months. There also were
improvements seen in other heart health variables, such as blood pressure and
These benefits are not surprising, considering that walnuts offer
the highest level of antioxidants among all nuts. Some unique examples include
the flavonol morin, the tannin tellimagrandin and the quinone
juglone — all of which are powerful at scavenging free radicals.[v]
In addition, walnuts contain l-arginine, an amino acid
that has numerous vascular benefits, especially for people suffering from, or
have an increased risk of, heart disease. You can also get plant-based omega-3
fat alpha-linolenic acid (ALA) from walnuts, which has anti-inflammatory
Just remember to eat walnuts (and other nuts) in
moderation, as consuming them in excessive amounts may lead to too much dietary
protein in your system, which can expose you to many health problems. Walnuts
actually fall into the mid-range level, as far as carbs and protein are
concerned. You can eat them every day, but please do so in moderate quantities.
Refreshing, This Apple Cider Vinaigrette Offers You Wholesome Benefits
The basic vinaigrette uses two base ingredients, oil and vinegar, which
are blended with a variety of herbs and spices to give it depth of flavor.
While most recipes call for red wine vinegar, black vinegar or balsamic
vinegar, this one uses ACV, which is perhaps one of the most beneficial (yet
understated) condiments you have in your kitchen pantry.
So what exactly does apple cider vinegar do? This video offers an
excellent summary of how it can benefit your body:
Aside from cooking, apple cider vinegar can have home cleaning and
personal hygiene purposes. Check out this article on
ways to use apple cider vinegar at home.
One last reminder: Use organic, unfiltered and unprocessed
vinegar. It should be murky, unlike distilled white vinegar, which is clear
(and is best used for cleaning). The murkiness comes from the “mother,” which
is a cobweb-like substance that contains all the benefits this liquid can give.
The mother is a sure sign that you’re using a high-quality product.
Founded by a Holistic Nutritionist and a trusted expert on healthy
living, Naturally Savvy’s main focus is to make sure its
readers eat organic and non-GMO whole foods, while learning how to integrate
nutrition into their daily lives. The website shares the latest news on healthy
living, how to properly read food labels and other tips to make you and your
family live a happy and healthy life.
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