January 10, 2011

Apple and Fennel Slaw (Fall and Winter)

Want to practice your knife skills? Chop and slice like a chef? This is the salad for you. You need really thin slices to get that cole slaw look. Kitchen toy of choice? Try using a mandolin, and not the kind you play, but the type that slices, dices, and shreds. Think country fair, PNE or CNE demonstrators. It is without a doubt one of my favourite must have kitchen toys.


2 tbsp (30 mL) low fat mayo

2 tbsp (30 mL) apple cider vinegar

1 tsp (5 mL) pure maple syrup

2 Honeycrisp apples or another really crispy juicy sweet apple

1 small fennel bulb

  1. In a medium bowl whisk together the mayo, vinegar, and maple syrup. Set aside.
  2. Scrub apples, cut into quarters and core. Cut each quarter into a bit bigger than matchstick size, or use a mandolin with the larger shred attachment. This is the only tricky part of the recipe – cutting the apples into tiny little match sticks. If you can’t make it look picture perfect – just do your best. You won’t be graded on this portion of the book.
  3. You should get about 4 cups (1 L) of apple slices. Place into bowl.
  4. Rinse fennel. Cut off the fluffy green stuff at the top of the fennel. (In the know – they are called fronds.) Cut right down to where the bulb turns white, just below the stem of the fronds. Cut fennel bulb in half and thinly slice or use a mandolin or a knife. You should get about 2 cups (500 mL) thinly sliced fennel. Add to apple.
  5. Toss really well with dressing. Serve. Stays fresh in the fridge for up to three days.

Makes: approx 6 cups (1.5 L) depending on the size of the apples and the fennel.

One serving = ½ cup (125 mL)

One serving contains:

27 calories, 0.7 g total fat, 0 g sat fat, 0 g trans fat, 30 mg sodium, 5.5 g carbs, 1 g fibre,

2.7 g sugar, 0 g protein

Diabetes Food Choice Values Per Serving

½  Carbohydrate

Can’t find my favourite Honeycrisp apple? Try a Gala, or West Coasters, try an Ambrosia.

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