Recipes Health Conditions Heartburn Sweet and Crunchy Fennel and Apple Salad By Dana Angelo White, MS, RD, ATC facebook twitter linkedin instagram Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Dana Angelo White, MS, RD, ATC Medically reviewed by Medically reviewed by Richard Fogoros, MD on March 17, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Dana Angelo White (7 ratings) Total Time: 15 min Prep Time: 15 min Cook Time: 0 min Servings: 4 (1 cup each) Nutrition Highlights (per serving) 96 calories 7g fat 9g carbs 1g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (1 cup each) Amount per serving Calories 96 % Daily Value* Total Fat 7g 9% Saturated Fat 1g 5% Cholesterol 0mg 0% Sodium 176mg 8% Total Carbohydrate 9g 3% Dietary Fiber 3g 11% Total Sugars 6g Includes 0g Added Sugars 0% Protein 1g Vitamin D 0mcg 0% Calcium 31mg 2% Iron 1mg 6% Potassium 279mg 6% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Try this 5-ingredient salad for lunch, a weeknight dinner, or a weekend brunch. Salad dressings are typically not a good idea for those who experience heartburn because all the acidity can wreak havoc on a sensitive stomach. This salad is lightly dressed with olive oil, sweet apples, and fresh fennel, a natural digestive aid. Rice vinegar tends to be better tolerated by many folks prone to heartburn and a tiny splash is all that’s needed. Ingredients 1 bulb fennel, thinly sliced 1 sweet apple (like red delicious), unpeeled and thinly sliced 2 tablespoons extra virgin olive oil 2 teaspoons rice vinegar ¼ teaspoon kosher salt Preparation Place the fennel, apple, olive oil, and vinegar in a medium bowl. Season the ingredients with salt, then toss gently to combine. Serve chilled or at room temperature. Ingredient Variations and Substitutions If vinegar is problematic for heartburn, you can very easily leave it out and enjoy this salad dressed simply with the olive oil. As for the other star ingredient, use any kind of seasonal apples for this salad and keep the peels on to get more fiber and cell-protecting antioxidants. Cooking and Serving Tips You can find fresh fennel at most large chain grocers or at the farmers' markets during the warmer months. Choose pieces that are tight, unblemished, brightly colored, and fragrant. Remove the green stems and hard outer layers before thinly slicing. For perfectly sliced fennel and apples use a mandoline; small handheld models are affordable and very easy to use. Make this salad ahead and store in the fridge for up to 24 hours. Before serving, garnish with a few of the bright green feathery “fronds” of the fennel bulb. They are just as flavorful as they are beautiful. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit