Its Autumn in Sydney but still incredibly warm. Im still obsessing over salad but happy to use more seasonal ingredients like fennel and walnuts. This fennel, walnut and dill salad is so fresh and a great accompaniment to most proteins particularly fish.
Similar to liquorice in flavour, Fennel is a vegetable that is fully edible, from the base to the leaves. You can slice the bulb and stalks and eat them raw in salads, or you can sauté them to mellow the flavour and serve as a side dish. Use the fronds, as a herb, like parsley or dill.
Fennel is rich in potassium, with about 360 milligrams per cup. That’s more potassium than a cup of milk or broccoli. Potassium is vital nutrient that helps create muscle, break down carbohydrates and build protein. Insufficient potassium can cause symptoms such as irregular heartbeat and weakness in your muscles. Fennel is also a good source of calcium; in fact, the bulb alone contains about 115 milligrams of this vital nutrient. Calcium is important for building and maintaining strong bones and teeth, as well for helping your heart and muscles function properly.
Celery is also a fantastic vegetable. Please, let me dispel a myth. People believe that the body burns more calories eating celery than the vegetable itself contains. Thats not true. However, one celery stalk only contains 20 calories, and because it’s such an excellent source of fibre, it will make you feel full and cost few calories. For people who have the need to crunch and chew, but are trying to cut down on caloric foods, celery can’t be beat. Celery is also high in vitamin C, and contains potassium, folic acid, vitamins B6, B2, B1 and calcium as well. Celery also contains many phytochemical that are cancer protective. These phytochemicals have been shown to help prevent cancer by enhancing the activity of white blood cells. Coumarin compounds in celery also aid the vascular system, and can help ease migraines.