The pear, walnut and fennel salad is a very versatile dish that can be served as an appetizer or as an accompaniment to fish or poultry-based main dishes. “It is a combination of textures and flavors that make it suitable for those who want to keep the shape without sacrificing the taste – explained Dr. Martina Gozza, nutritionist at Humanitas -. The fennel in fact, known for its purification and carminative qualities, has a low calorie content, equal to only 9 kcal/100 g of food, with a water intake of more than 90% and a high amount of fiber. It is also very useful in menopause, because of the activity of the present phytoestrogens, which have a balancing action on the levels of female hormones. Remembering the celery bulb, with its shaded green veins, the fennel is closely related to herbs and seeds under the same name. All of them share a mild and sweet liquorice flavor. Before using it in recipes, remove the outer part of the fennel bulb.
Let’s see the preparation of this dish for 6 people.
Ingredients for 6 servings:
450 g of mixed salad
1 medium fennel, cut into thin slices
2 medium pears, coreless, thinly sliced
2 tablespoons of grated Parmesan cheese
30 g of roasted walnuts, coarsely chopped
2 tablespoons of extra virgin olive oil
3 tablespoons of balsamic vinegar
Pepper black freshly ground, according to taste
Ingredients for 6 servings:
450 g of mixed salad
1 medium fennel, cut into thin slices
2 medium pears, coreless, thinly sliced
2 tablespoons of grated Parmesan cheese
30 g of roasted walnuts, coarsely chopped
2 tablespoons of extra virgin olive oil
3 tablespoons of balsamic vinegar
Pepper black freshly ground, according to taste
Preparation
Divide the salad into 6 plates. Spread the fennel and pear slices over the salad. Spread parmesan and walnuts over the salad. Soak in olive oil and vinegar. Add black pepper to taste. Serve immediately.
Nutritional values per serving
Portion: 1 plate of salad
Energy Value 144 Kcal
Sodium 51 mg
Fat 8 g
Carbohydrates 15 g
of which saturated 1 g
of which sugars 0 g
of which unsaturated 0 g
Fibers 4 g
of which monounsaturated 4 g
Protein 3 g
Cholesterol 1 g
