Kotorian Fennel Salad
The first time I made this salad was in Montenegro, while staying in an apartment within the ancient fortress walls of Kotor. One evening, my partner and I stumbled upon reruns of Jamie Oliver’s old cooking show. He was preparing “chopped salads,” effortlessly combining various fresh veggies, chopping them together on a cutting board. Inspired by his use of hard vegetables like fennel, celery, and carrot, I found ingredients at the local market and a new salad was born!
This salad isn’t technically a “chopped salad”, because the size of each ingredient is important here: the fennel must be thinly sliced, the carrot grated and the apple slices need to be thick enough to maintain a little crunch. Though I often reinvent recipes, this one remains unchanged every time I make it. It’s simply perfect as it is. The complex flavors of fennel blend harmoniously with the sweet-tart apple and earthy carrot, a touch of lemon and olive oil transforms it into a beautiful, juicy, and refreshing salad packed with prebiotic fiber for a happy gut.
Read on to discover the health benefits of each ingredient.
One of the reasons I love this salad so much is because the ingredients have a relatively long shelf life. After a trip to the market, I typically prioritize eating the leafy greens and other perishable vegetables first, saving these for later.
And while fennel bulb is absolutely the star of the show (it’s got to be the most flamboyant veggies, right?), do not omit any of the other ingredients! And trust me, it doesn’t need black pepper, or walnuts or a pinch of anything else. Promise me you’ll make it just as it is written the first time and tell me if you think it’s not perfect.
Here’s a picture from those fortress walls of Kotor, just to get you in the mood:
HEALING INGREDIENTS:
Fennel: Rich in fiber, vitamin C, potassium, and various antioxidants, making it great for digestion and reducing inflammation. It's often used for its medicinal effects, helping to relieve stomach cramps, gas, and pain, and strengthening the stomach. Fennel also contains natural compounds that can help balance hormones, helping with menopause symptoms, excessive hair growth in women, and reducing inflammation and cancer risk.
Carrot: Loaded with beta-carotene, which the body converts into vitamin A, essential healthy eyesight, immune function, and skin health. They are also an excellent source of antioxidants, which protect against cardiovascular disease and cancer. Plus, chewing raw carrots helps promote oral health by increasing saliva production, which reduces the risk of cavities and gum disease. And, the fiber in carrots promotes the growth of beneficial bacteria in the gut, which ferment it to produce short-chain fatty acids (SCFAs) that support digestive health and reduce inflammation.
Raw Apple: An excellent source of vitamin C, pectin, and other fibers, with most of their beneficial nutrients concentrated in the skin. When eaten raw and unpeeled, apples are particularly rich in phytochemicals like ellagic acid and flavonoids, such as quercetin, which help lower histamine, and other health benefits. The high pectin content, (a soluble fiber) help lower cholesterol levels and support digestive health by aiding waste movement through the gut.
Lemon: The juice is a valuable source of vitamin C, crucial for immune function, skin health, and collagen production. Its limonene and flavonoid content supports detoxification by slowing liver enzymes involved in phase 1 detoxification, which can prevent DNA damage. Additionally, compounds like limonene, hesperidin, and rutin offer antioxidant and anti-inflammatory benefits, potentially aiding in managing inflammation associated with skin issues, gut health, Long-COVID, and cardiovascular disease. And despite its acidic nature, lemon juice has an alkalizing effect once metabolized, aiding overall electrolyte balance. Plus, it contains potassium and small amounts of magnesium and calcium, which supports electrolyte balance and overall health.
Olive Oil: Rich source of monounsaturated fats and potent antioxidants called polyphenols. These components work together to lower LDL cholesterol, raise HDL cholesterol, and improve overall cardiovascular health by reducing inflammation and oxidative stress in blood vessels. Polyphenols like hydroxytyrosol protect against cell damage and improve endothelial function, crucial for preventing heart disease and stroke. Beyond cardiovascular health, olive oil's anti-inflammatory properties may also offer protection against cancer, neurodegenerative diseases, and age-related cognitive decline.
See my other tasty, healing recipes HERE
Kotor Fennel Salad
Makes approximately 3 servings
INGREDIENTS:
1 Apple (red skinned for color)
1 Fennel bulb
1 Carrot
1 Lemon
Salt to taste
Extra Virgen Olive Oil
DIRECTIONS
Slice the apples into 6-8 wedges, then into slices about 1/4 inch thick. Add them to a medium sized salad bowl and squeezed the lemon over them. Toss to cover the slices in lemon juice.
Core and quarter the fennel bulb and thinly slice. Pluck and chop the fresh green fronds, discard the stems.
Grate the carrot and mix everything together, add oil and salt to taste.
Let sit for 30 minutes or so at room temperature before serving.
Keeps for a couple days in the fridge
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Yours in health,
Camille Hoffman
Naturopath & Nutritionist
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