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Al’s Pickled & Fresh Fennel Side Salad

Vegetarian Sides

The perfect mix of pickled and fresh!

35 mins
9 ingredients
$1.58 / person
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Al’s Pickled & Fresh Fennel Side Salad

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Ingredients

Serves = 2

Salad

  • 5 large cos leaves

  • 1/2 red onion

  • 1/2 fennel bulb

  • 1/2 lemon

  • 1/2 tsp mustard

  • 20 ml olive oil


Pickling liquid

(1 part sugar, 2 parts vinegar, 3 parts water)

  • 50g sugar

  • 100ml vinegar

  • 150ml water


It’s this easy

  • First off, mix your pickling liquid together by bringing the sugar, vinegar, and water to the boil. Cool at room temp.

  • Thinly slice the fennel and onion. Place 1/2 the fennel and all of the onion into the pickling liquid and let sit for at least 20 minutes.

  • While you’re waiting, roughly chop the cos lettuce.

  • Drain the fennel and onion from the pickling liquid, add to the bowl of lettuce along with the remaining fresh fennel, and toss together.

  • To make the dressing, zest half the lemon and add to a small mixing bowl. Juice the lemon into the bowl, add the mustard and oil, then whisk together.

  • Pour the dressing over the salad and serve.

Tweaks


Notes

Nutrition information (per serve):*

  • Energy (550kJ)
  • Protein (1.9g)
  • Total fat (9.5g)
  • Saturated fat (1.4g)
  • Carbohydrate (7.6g); Starch (0g), Sugars (7.5g), Added sugar (3.0g), Free sugars (3.0g)
  • Dietary fibre (3.1g)
  • Sodium (53mg)
  • Calcium (31mg)
  • Iron (0.5mg)

* assumes majority pickling liquid drained away, partial absorption.

Allergies

Contains: FODMAPs.

Why is this good?

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (78) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (78) Everyday Superfoods

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Hacks, Myths & FAQs

I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
Myth

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I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz