By Bob Ross, Breast Cancer Yoga Family Member
Bob (my husband) did it again. A new dish for us to experiment with. Off he went to Whole Foods to get all the fresh organic ingredients to create this Tangy Orange Fennel Slaw.
Sweetly aromatic, fresh fennel has long been featured in European and Mediterranean cooking, where it’s equally popular to serve bulbs or fronds, raw or cooked. It has a subtle, licorice-like flavor and crunchy texture which makes it the perfect ingredient for a simple slaw. One great reason to love fennel as an anti-cancer food is that it’s an excellent source of vitamin C, and fiber. It also contains folic acid and phosphorous, iron, calcium, magnesium, molybdenum, and manganese. Fennel is usually recognized and eaten for its medicinal benefits. Known by Herbalists as an intestinal antispasmodic which relieves intestinal spasms or cramps.
The vitamin C from the plant has antibacterial properties which are useful to the immune system. Fiber from fennel helps lower the cholesterol level and may prevent intestinal cancer because it eliminates toxins and cancerous substances from the intestines. Last but not least Fennel is rich in potassium – an essential mineral which helps decrease the high blood pressure that can cause a heart attack. Now let’s add in the benefits of oranges, citrus, garlic, cumin, and ginger. This salad is so fresh and crispy that it makes you feel light.
MAKES 4 SERVINGS
Use organic ingredients where you can. 2 fennel bulbs (about 1 1/2 lbs)
3 large seedless oranges Tangy Orange Dressing: 2 tsp chopped or grated orange zest
1/2 cup freshly squeezed orange juice
2 Tbsp minced fresh ginger
Use 1 Tbsp extra-virgin olive oil
Put 1 Tbsp Japanese rice vinegar
Add 1 Tbsp chopped garlic
1 1/2 tsp sugar
Use 1 tsp ground cumin
Include 1 tsp ground coriander
1 tsp pink salt
1/4 tsp freshly ground black pepper option: sunflower seeds and avocado slices. Yummy!
- Combine all dressing ingredients in a large bowl.
- Trim the end of the fennel bulbs and cut away the stalks, and save the fronds. Cut fennel bulbs in half and remove cores; slice the bulbs (very) thin. Coarsely chop fennel fronds (leaves) and set aside.
- Grate the zest and squeeze the juice of 1 orange; set aside. Peel remaining 2 oranges and cut away white pulp (pith). Separate orange sections and cut each section crosswise into small pieces. Mix sliced fennel, orange sections with fennel fronds in a serving bowl.
- Taste the tangy orange dressing and adjust seasonings if necessary.
- Pour dressing over fennel and orange sections, and toss lightly to coat.
- Cover and let sit, or refrigerate to chill slightly before serving. Add sunflower seeds for a nice crunch and avocado for texture.
About Diana Ross: E-RYT 500 restorative yoga teacher, survivor that cares and founder of Breast Cancer Yoga. Diana is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer. We want to give you the attention and personal service you need so please email us at email@example.com if you have questions.