Apple, Carrot and Fennel Slaw
This recipe is a a great one to use when looking for something quick, fresh and delicious to prepare for a Rosh Hashana meal.
It embraces all the ingredients that are traditionally used during this festive time.
Apples, a fruit form the garden of Eden, represents the vulnerability yet hardiness of the Jewish people. Apples are a low GI fruit due to their high fibre content, which also promotes gut health. They contain the bioactive ingredient quercetin that helps ‘switch on’ antioxidant pathways in the body and helps reduce the risk for chronic diseases, cancers while also promoting longevity. The apple skin also contains triterpenoid which has also been shown to have antioxidant, anti-inflammatory and cardio-protective properties.
Pomegranates- representing the 613 mitzvot (good deeds) that we should be doing throughout the year are crunchy pockets of juicy explosion, which contain two very nourishing compounds: punicalagin, a potent antioxidant, and punicic acid, a healthy fat extracted from the seed oil. With research showing the benefits of pomegranates in reducing risks of heart disease, cancers, arthritis and other inflammatory conditions, it seems that they not only finish your meal off with tangy sweet pearls of colour, but they also give you that added vitality boost.
Fennel is a great source of fibre and has the bioactive ingredient quercetin which helps to activate anti-oxidant pathwasy in the body.
Carrots, from the Hebrew word gezer, meaning decree, symbolize our hope for good decrees for the new year. These root vegetables provide a good source of beta carotene, fibre, vitamin K and potassium.
1 green apple
3 medium carrots
2 fennel bulbs
¼ cup crushed roasted walnuts
1 bag watercress (40g)
2 tablespoons fennel fronds
2 tablespoons pomegranate seeds
1 handful fresh mint
½ teaspoon Dijon mustard
1 teaspoon honey
4 tablespoons olive oil
2 tablespoons apple cider vinegar
½ tablespoon lemon juice
1 De-core the apples, cut them in half and slice them very thinly.
2 Peel the carrots and using a peeler or mandolin (on the thinnest setting) slice them thinly, lengthways.
3 Using a mandolin, slice the fennel bulbs.
4 Place all the slices into a large mixing bowl and loosely mix up the ingredients.
5 On a serving dish spread the watercress, placing the remaining sliced ingredients from the mixing bowl on top.
6 Roughly chop the fennel fronds and mint and scatter them, as well as the crushed roasted walnuts and pomegranate seeds over the salad.
7 Just before serving, drizzle the dressing over the salad and add an extra squeeze of fresh lemon juice on top.
1 In a dressing jar add the olive oil, apple cider vinegar, lemon juice, honey and Dijon mustard.
2 Shake until the dressing is mixed well together.
3 Pour over the salad just before serving.
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
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