Simple and healthy eating can be exquisite yet wholesome, like this Fruity Nut Salad we have prepared for you all today. Here an unexpected conglomeration of colours and flavor is served in this salad which is prepared in as little as ten minutes.
It is extremely satisfying, crunchy and nutritious. Admittedly, the ingredients in this salad is not entirely of a local nature, but I found I had to share it you since we always try to put a bit of Trini spin in all our dishes we post. With just a few ingredients I felt this salad could have been a complete meal. It was very filling.
A Perfect Fruity Nut Salad
This savory salad is simply delicious because it contains a number of healthy ingredients, one of them walnuts. Walnuts are the one of the healthiest nuts around. Here is a little on what I have found out on walnuts. Walnuts have a higher antioxidant value than many other nuts, such as peanuts, almonds, pecans, pistachios, etc. It contains high levels of vitamin E, in the form of gamma-tocopherol, which has shown to be very benefical in maintaining cardiovascular health.
Its waxy and sometimes flaky skin contains 90% of the phenols, so you are not encouraged to remove it.
this nut resembles tiny brains, and Science News calls it "Mother Nature's most nearly perfect packaged food". Another important thing to remember is that when you toast your walnuts you reduce the quality of antioxidants. So it is best eaten raw. In order to gain the optimum benefits of walnuts, you should eat about 7 walnuts a day.
Unfortunately, it is not one of the most popular of nuts. So I hope this salad is a good way to introduce to you and encourage you to eat walnuts. I simply enjoyed it. Also, if you are on a weight management program, I believe this salad is one just for you to add to your recipe repertoire.
So, here is a fruity nut salad for our health conscious readers with a little trini twist...not too much just a little one lol!!. Enjoy.
Fruity Nut Salad Recipe
2 apples, peeled, cored and diced
2 ripe pears, peeled, cored and diced
1 small fennel bulb, trimmed and dice
½ cup raisins
6 leaves chadon beni, finely minced
½ cup fresh orange juice
1 tablespoon. lemon juice or lime juice
1 tablespoon olive oil
1 tsp freshly grated orange rind
Salt and pepper to taste
½ cup chopped walnuts
Prepare the vinaigrette:
In a small bowl mix together the orange juice, lemon/lime juice, olive oil, chadon beni, salt and pepper.
Whisk until thoroughly combined. Fold in the orange rind. Set aside.
A fennel bulb.
Note: For those of you who want an idea of how fennel tastes, just think of liquorice ( licorice) or star anise.
At least that's what first came to mind when I tasted it 🙂
Dice the fennel...
apples and pear.
In a large bowl, place the apple, pear, fennel and ...
Pour the vinaigrette over the fruits. Mix then
scatter the walnuts over the salad before serving.
Fruity Nut Salad
- 2 apples peeled, cored and diced
- 2 ripe pears peeled, cored and diced
- 1 small fennel bulb trimmed and dice
- ½ cup raisins
- 6 leaves chadon beni finely minced
- ½ cup fresh orange juice
- 1 tablespoon. lemon juice or lime juice
- 1 tablespoon olive oil
- 1 tsp freshly grated orange rind
- Salt and pepper to taste
- ½ cup chopped walnuts
- Prepare the vinaigrette:
- In a small bowl mix together the orange juice, lemon/lime juice, olive oil, chadon beni, salt and pepper.
- Whisk until thoroughly combined. Fold in the orange rind. Set aside.
- Dice the fennel, apples and pear.
- In a large bowl, place the apple, pear, fennel and
- Pour the vinaigrette over the fruits.
- Mix then scatter the walnuts over the salad before serving.
- Serve immediately.
Well that's it for another fruity nutty healthy salad. One that will surely help you on your way to a healthier you. Hope you enjoyed this fruity nut salad; more to come.
Ah gone 🙂