Apple and Fennel Salad
The salad does good for the heart and blood vessels: the abundant folic acid helps to lower a high homocysteine level in the blood, which is considered a risk factor for cardiovascular diseases. Vitamins C and E intercept cell-damaging oxygen radicals and keep the veins fit.
Instead of venison ham, salmon, smoked, Parma or Serrano ham is also delicious (remove the fat edges). If you want to save additional fat, you can replace half of the oil with 2 tablespoons of apple juice.
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 138 mg | (145 %) | ||
| Potassium | 1,083 mg | (27 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 18 mg |
Ingredients
- Ingredients
- 4 ozs lamb's lettuce
- 1 oz Walnut
- 2 ozs cooked Venison (thinly sliced)
- ½ lemon
- 1 tsp sweet Mustard
- salt
- peppers
- 2 Tbsps olive oil
- 2 Tbsps Walnut oil
- 1 large Fennel bulb
- 1 tart medium-large Apple
- 1 small onion
Preparation steps
Trim lambs lettuce, rinse, and spin dry.
Chop walnuts coarsely, toast in a dry skillet until fragrant, remove and let cool.
Cut venison into thin strips. Squeeze half a lemon.
Mix lemon juice with mustard and season with salt and pepper. Whisk in the oils to make a vinaigrette.
Trim fennel and rinse. Shake fennel leaves dry, very finely chop and stir into the dressing.
Rinse apple and remove core with an apple corer (or cut the apple into quarters and remove the seeds). Peel onion. Mix mache in a medium bowl with about 1/3 of the vinaigrette.
Cut fennel, apple and onion with a knife or a mandoline into very thin slices, mix with the remaining vinaigrette and place on 2 plates. Top with mache and serve sprinkled with venison and walnuts.