Food & Entertaining - Garden to Table

Fennel salad with wild blueberries

Fresh or frozen, wild blueberries make a great addition to this sweet salad recipe


When fresh fruits and veggies are out of season, especially in the winter, frozen produce is a great substitute. Just be sure that there is nothing added to the package contents, like salt or sugar.

Besides their antioxidant powers, just a ½ cup of frozen wild blueberries satisfies one fruit serving and is a good source of dietary fibre, says the Wild Wild Blueberry Association of North America. Here, the association shares a healthy salad recipe.

Fennel salad with wild blueberries

Serves 4

Ingredients
Fennel salad:

  • 3 bulbs of fennel, julienned
  • 1 ½ (120g) cups arugula
  • 1 cup (150g) wild blueberries
  • 3 oranges, segmented, juice reserved
  • ½ cup (75g) walnut halves, coarsely chopped


Orange dressing:

  • Reserved orange juice from fennel salad recipe
  • 2-3 tbsp (15-30ml) honey
  • ¼ cup (60ml) tbsp fruit or red wine vinegar
  • ¼ cup (60ml) olive oil
  • Salt
  • Pepper


Preparation

Orange dressing:
1. Place all ingredients in a bowl, except for olive oil.

2. Gradually whisk olive oil in bowl until combined.  Set aside until assembly.

Fennel salad:
1. When ready to serve, place all ingredients in the same bowl as Orange Dressing.

2. Gently toss to combine and serve.

Preparation time: approx. 30 minutes. 

Approximate nutritional analysis per portion:   

  • Calories: 399
  • Carbohydrates: 35g
  • Fat: 267g
  • Protein: 6.5g
  • Cholesterol: 42
  • Sodium: 131.6g
  • Fibre: 9.5g

 



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