Fennel, Apple & Cabbage Slaw Salad makes a delicious and refreshing salad. When using seasonal ingredients, it’s a great addition to any fall/winter meal. I especially love this slaw salad topped with pomegranates for an extra boost of antioxidants and a festive touch of color for a holiday!
Pomegranates are a Seasonal Fruit
Pomegranate season is sweet but short! The harvest runs from mid-September through early January, with 80% of the U.S. crop from California. Pomegranate trees need plenty of heat to grow and ripen fruit. They are best picked at the point of ripeness, making buying them at farmer’s markets the best choice. If purchasing from a supermarket, look for plump, rounded pomegranates that feel heavy for their size and are free of bruises; naturally occurring splits are fine.
Most of us are familiar with pomegranate arils, commonly referred to as pomegranate seeds. But the seeds are actually within the arils and are surrounded by the sweet, juice-filled pulps that this fruit is well known for. The seeds themselves are perfectly edible but can be spit out if you don’t like their crunch.
Did you know that the average pomegranate fruit contains 800 arils!
Prep & Storage Tips for Pomegranates
You may be intimidated to seed a pomegranate yourself, but it’s not that difficult once you know how to. The simplest and least messy way is to cut the pomegranate open into quarters. Then separate the seeds (arils) from the membranes in a large bowl of water. This allows the separation to be done more gently without any burst arils staining your clothes!
The whole pomegranate will store beautifully kept on a countertop for up to a week or two. Once it is cut open and seeded, the arils can be kept refrigerated in an airtight container for up to a week, and frozen for up to 3 months. Note: Defrosted arils can be a bit mushy so they work best in cooked recipes, but they aren’t as good to eat out-of-hand on for topping salads.
Health Benefits of Pomegranates
Pomegranates are one of the “superfoods” because they are packed with vitamins, minerals, and medicinal properties. They’re also a part of many scientific studies as a cure to certain cancers and heart diseases. Pomegranates are known for their anti-inflammatory properties and may even lower blood pressure.
You can use them in sweet and savory dishes, juices, smoothies, and snacks. Dried pomegranate seeds are a popular ingredient in trail mixes, granola bars, and salads.
This delicious, juicy fruit can also keep your bones healthy, reduce inflammation and boost your performance in the gym. Pomegranate extract has been shown to increase blood flow to the muscles and tissues, delay fatigue, and speed up post-workout recovery. These effects are primarily due to the polyphenols in pomegranate seeds and arils. The benefits are best if you drink a glass of pomegranate juice or eat a handful of seeds about 30 minutes before training.
Simple steps to make Fennel, Apple & Cabbage Slaw Salad
Start by using a mandoline slicer! Yes, you can make this salad with a chef’s knife, but a mandoline will speed up the process and be more fun. Be careful, though and use the handguard provided – you don’t want your hands getting anywhere near the blade!
I recommend prepping all of the ingredients beforehand. Combine them in a large bowl and serve the slaw salad within the next few hours for optimal crispiness. If you choose to refrigerate any leftovers, the slaw will still taste good, but it will be a bit soggy the next day.
Fennel, Apple & Cabbage Slaw Salad
- Prep Time: 20 min
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Raw
- Cuisine: Healthy
- Diet: Vegan
Fennel, Apple & Cabbage Slaw Salad makes a delish and refreshing salad. It’s a great addition to any winter meal. Top it with pomegranates for a boost of antioxidants and a festive touch of color for the holiday!
¼ head green cabbage
1 large fennel
2 tbsp fennel fronds
1 large crisp apple
1 cup pomegranate arils
¼ cup olive oil
2 tbsp apple cider vinegar
1 tsp lime juice (or lemon)
1 tsp liquid sweetener – maple syrup, agave or honey (if not vegan)
¼ tsp salt
⅛ tsp black pepper
Optional: 1 tablespoon chopped fresh parsley (basil, mint, or cilantro)
- Thinly shred cabbage. (a mandoline slicer is recommended for best results).
- Remove bulb from fennel. Rinse fennel fronds, remove and set aside 2 tablespoon chopped fronds. Cut the fennel bulb in half and slice thin.
- Core, peel and quarter the apple. Thinly slice the apple. Stack slices and cut into matchsticks reserving a few slices for garnish.
- Remove pomegranate arils (in bowl of water) and set aside 1 cup for the recipe.
- Prepare the dressing by whisking all the ingredients in a measuring cup.
- Place cabbage, fennel & apple in a large bowl and mix in the dressing, pomegranates, fronds and herbs.
- Serve topped with apple slices and fronds.
Tip: A mandoline slicer is recommended for cabbage, fennel, and apple but you can use a knife as well.
Note: You will have leftover pomegranates if using a whole pomegranate. Freeze remaining arils – best used within 3 months.
Keywords: apple fennel slaw, fennel cabbage slaw, fennel apple pomegranate salad
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