Okay, gut health beginners, fennel is the crunchy, anise-scented bulb you've probably walked past in the produce aisle, and it happens to carry a fiber profile worth getting to know. Shaved thin and paired with juicy orange segments and briny olives, it turns into a salad that tastes far more impressive than the five minutes of chopping it takes.
Ingredients
- 1 large fennel bulb, thinly shaved
- 2 navel oranges, peeled and segmented
- 1/3 cup Kalamata olives, pitted and halved
- 1/4 small red onion, thinly sliced
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon orange juice (reserved from segmenting)
- 1 teaspoon red wine vinegar
- Salt and black pepper to taste
- 2 tablespoons fennel fronds, chopped
Instructions
- Shave the fennel bulb as thin as possible with a mandoline or sharp knife, reserving a few fronds.
- Segment the oranges over a bowl to catch the juice, then set the segments aside.
- Arrange the fennel, orange segments, olives, and red onion on a platter.
- Whisk the olive oil, reserved orange juice, and red wine vinegar together, then drizzle over the salad.
- Season with salt and pepper and scatter the fennel fronds on top before serving.
Nutrition Facts (per serving)
| Calories | 140 |
| Total fat | 9g |
| Total carbohydrates | 15g |
| Dietary fiber | 4g |
| Protein | 2g |
| Sodium | 210mg |
Why This Is Good for Your Gut
Fennel supplies both soluble and insoluble fiber alongside anethole, a plant compound shown to ease bloating and relax intestinal muscle. Oranges add pectin and vitamin C, which supports collagen production in the gut lining, while the polyphenols in olives have been linked in early studies to a more diverse population of colon bacteria.
Proof that a five-minute salad can still pull its weight.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
