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Orange, fennel, mint and spinach salad – RECIPE

I was recently developing some recipes for an athlete with quite a severe case of iron deficiency anemia. Naturally this meant finding iron rich foods and complimenting them with vitamin C sources to improve iron absorption. I like to advise vitamin C rich foods as opposed to a vitamin C supplement as going too high on the VitC (or other high dose antioxidants) can actually blunt fitness gains.  The body needs some oxidation to occur to grow stronger.

This orange, fennel and spinach salad is a nice fresh spring side that can accompany iron rich foods such as meat, pork, eggs, beans and I have include spinach for a little plant based iron too. This side provides about 110 mg of Vitamin C, equal to a daily need for two.

Ingredients for 2

1 fennel bulb
1 large orange
15 g mint
150 g baby spinach
1 Tbsp olive oil

  1. Thinly slice your fennel
  2. Peel the orange and using a sharp knife remove each segment taking care to leave pith behind. Keep remaining orange “carcass”
  3. Finely chop mint (I used some awesome chocolate mint from the garden which compliments orange nicely)
  4. Squeeze the leftover orange carcass and mix with olive oil and salt to taste
  5. Mix fennel, orange, mint and spinach in a bowl and dress with orange juice and olive oil dressing
  6. Serve with iron rich main, below a delicious free range pork chop and cous cous


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