If you are looking for a flavorful, sweet, refreshing, and beautiful salad, look no further! My Fennel Salad with Peaches has been a favorite here for a while.
Not only does it have beautiful color and freshness with the ripe peaches, it has all the benefits of fennel, with its digestive and healthful properties.
Health benefits of fresh peaches
Peaches are loaded with vitamins, from Vitamin C to Vitamin A, antioxidants, minerals, and fiber. They also contain both soluble fiber and insoluble fiber, for a total of approximately 9% of the recommended daily fiber needed. Remember to keep the skins on for the most beneficial nutrient capture.
The fiber content is also beneficial in keeping weight off, making you feel full sooner. A peach is just 60 calories, zero grams of fat and zero grams of sodium.
There’s not much that compares to a summer ripe peach! Growing up, I used to get hives from eating so much of these sweet fruits when they came in season.
Health benefits of fennel
As far as fennel goes, I know some people aren’t fond of just eating it alone. Growing up in an Italian family, however, I love it! We ate it raw often.
Now, I actually love it almost any way. It’s delicious roasted alone or with other vegetables or pan sautéed in olive oil. We enjoy the taste on pizza, especially. Its flavors are perfect in a salad, like our Citrus and Fennel Salad with Parmesan Crisps. Its flavor perks up a sauce or a soup. It pairs well with fish or pork, chicken, or beef.
We also enjoy it in the form of just eating slices of salami with it’s delicious sweet anise flavors. Finocchiona Salami, like this gluten free one, Giorgio’s Naturals Finocchiona Salami, Italian Dry-Aged 30 Days, All Natural, Gluten Free, No Nitrates is full of flavor.
Both the bulb and the soft fronds of the fennel can be eaten. Fennel also has many health benefits. These benefits of both include: aiding digestion, adding fiber and many vitamins and nutrients to your diet.
Fennel is low in calories, with just 32 calories in a 100 gram bulb. The bulb and fronds also contain many vitamins from Vitamin C to Vitamin A, potassium and folic acid, and fiber. It also contains measured smaller amounts of pantothenic acid, iron, calcium, magnesium, zinc and selenium.
Using a mandoline for slicing the fennel
A mandoline is a great kitchen tool to have. Whether you are slicing potatoes for scalloped potatoes or au gratin potatoes or slicing another fruit or vegetable, the mandoline makes the slices all the same thickness. It’s a quick and easy method for slicing fennel as well.
There are all types of mandolines. Ones with multiple attachments for slicing with different textures. Most are made of stainless steel or plastic with stainless steel blades. I have a few and the one I favor is a Pampered Chef one, which was given to me by a friend.
When using the mandoline for a fennel salad, I first quarter and remove the core from the bulb. Although, you can eat the core, it doesn’t slice well I find for a salad where I like the slices to look uniform.
Always use the tool the mandoline comes with, or even a knife to hold the fennel piece when running it across the blade. I like them to be as thin as possible. It makes it easier to eat when it’s not cooked, plus it looks nicer, I think.
When you can’t slice any more off the quarter piece, set the remainder aside for use in a soup or sauce. Then move to the next piece.
All parts of the fennel bulb, stem and fronds can be used. The stem can be used for roasting or in soups and sauces as well. The frond pieces are perfect in or on top of the salad.
A delicious and pretty summer salad
I make this salad often. It’s such a nice salad to accompany an Italian pasta meal. It pairs well with a barbecue meal as well. The flavors are bold, sweet, and simply refreshing!
It’s also a great choice for a lunch or garden buffet. It has many flavors that stand out for an appetizing salad.
Simplifying the dressing
I realize that the vinaigrette has quite a few ingredients in it. These are all items I stock in my pantry or refrigerator. You can definitely simplify if you are missing something.
If you don’t have white wine vinegar, use another light vinegar, like apple cider vinegar. Omit the Dijon and use plain mustard or even spicy mustard. You can also always omit the spices, as well. I think the little bit of fennel seed in the dressing ties together nicely with the fennel in the salad, though.
Make this salad your own with ingredients you have
Make it your own, for sure! Sometimes I add a few sliced strawberries or raspberries to the salad. Often I use green onion which is much milder in flavor.
Other times, I may add a small pile of grated or carrot peels, or sliced cucumber, or even baby tomatoes to the mix.
Perfect summer salad
Although you can’t find peaches here year round, this Fennel Salad with Peaches is a wonderful summer salad.
It’s so pretty with its vibrant orange colors, both crunchy and soft textures, and both sweet and tart flavors.
I hope you enjoy it!
~Laura
Fennel Salad with Peaches (Gluten Free) Refreshing and Sweet
Equipment
- 1 mandoline slicer or slice the fennel thinly with a sharp knife
Ingredients
- 10-12 cups baby spring mix or a mixtures of baby spinach, baby kale, baby chard, arugula, and baby lettuces
- 1 bulb fennel, core removed and thinly sliced use a mandoline for ease
- 3-4 ripe peaches, skin on, pit removed and thinly sliced
- ⅓ cup red onion, sliced thinly or green onions, chopped or sliced
- 15-20 edible flowers, organic, rinsed and dried optional
- 2 tbsp parmesan cheese shavings or grated parmesan omit for dairy free version
- 2 tbsp sliced toasted blanched almonds, gf omit for nut free version
White Wine and Balsamic Dressing
- 2 tbsp white wine vinegar, gf or apple cider vinegar, gf
- 2 tbsp balsamic vinegar, gf
- 3 tbsp extra virgin olive oil (EVOO)
- ½ teaspoon Dijon mustard, gf
- ½ tbsp honey or pure maple syrup
- ½ clove garlic or ¼ teaspoon of garlic powder, gf
- ⅛ teaspoon basil, minced fresh or crushed dried
- ⅛ teaspoon oregano, minced fresh or crushed dried
- squeeze of lemon
- salt and pepper to taste
Instructions
- Add the spring mix to a large bowl. To the center add the sliced fennel. For 1/3 of the peach slices, cut the slices into three pieces. Add the peach slices around the salad in a pattern or just scattered. Add the edible flowers. Add the chopped pieces in an order, followed by the onion slices along the outside.
- Cover with cellophane and refrigerate until ready to serve. Drizzle with the vinaigrette, starting with just half of the amount. Add more as needed. Toss the salad gently. Add the optional almonds and parmesan to the top.
White Wine and Balsamic Vinaigrette
- In a two cup measure add the ingredients. Whisk until thoroughly combined. Add salt and pepper to taste. Drizzle half of the vinaigrette across the salad evenly. Add more as desired. Refrigerate any remaining vinaigrette and use within one week.