Sweet and Crunchy Fennel and Apple Salad

By
Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.
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Dana Angelo White, MS, RD, ATC
Updated on September 20, 2019
Fennel Apple Salad
Dana Angelo White
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

  1. Place the fennel, apple, olive oil, and vinegar in a medium bowl.

  2. Season the ingredients with salt, then toss gently to combine.

  3. 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.

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