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Fennel, Apple, and Radicchio Slaw

Serves 6

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    Fennel, Apple, and Radicchio Slaw

    Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre.

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    Know your fennel

    The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.

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    Fennel, Apple, and Radicchio Slaw

      Ingredients

      • 2 tsp (10 mL) pure maple syrup
      • 2 tsp (10 mL) sherry vinegar
      • 2 Tbsp (30 mL) freshly squeezed orange juice
      • 1 medium fennel bulb, trimmed, and fronds reserved
      • 2 apples, cored
      • 1/4 of a whole radicchio, core removed
      • 1/2 cup (125 mL) finely sliced fresh mint
      • Orange zest for serving (optional)

      Nutrition

      Per serving:

      • calories64
      • protein1 g
      • total fat0 g
        • sat. fat0 g
      • total carbohydrates16 g
        • sugars10 g
        • fibre4 g
      • sodium25 mg

      Directions

      01

      For dressing, in large bowl, combine maple syrup, sherry vinegar, and orange juice.

      02

      Core and slice fennel and apple and slice into matchsticks. Add to bowl with dressing. Coat apple with the dressing so apple slices don’t brown. Slice radicchio finely and add to bowl. Add mint and toss entire mixture together, adding a few gratings of orange zest and fennel fronds as you serve.

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      B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.