About this recipe
Images are illustrative; follow the written ingredients and food-safety instructions.
These recipes have not been kitchen-tested; cooking times can vary with equipment and ingredients. They offer ways to enjoy extra-virgin olive oil with vegetables, beans, grains, fish and fruit.
Oleocanthal is a naturally occurring compound in virgin olive oil. Laboratory findings are interesting, but they do not establish that a particular meal treats inflammation or prevents disease. Its amount varies between oils and cannot be measured by tasting a recipe. Enjoy the oil as food, not as a replacement for medical treatment. Read The Oleocanthal Molecule: Extra Virgin Olive Oil as Nature’s Daily Anti-Inflammatory Shield and the scientific review of oleocanthal for context.
Choose an extra-virgin olive oil you like. A peppery finish can be pleasant, but it does not tell you the exact oleocanthal content. Keep the bottle closed in a cool, dark cupboard, away from the stove. Several recipes add a little oil at the end for its fresh flavor; extra-virgin olive oil is also suitable for ordinary cooking. See the related MemContinuity publication.
Measurements: 1 tablespoon = 15 mL; 1 teaspoon = 5 mL. Cup measures are approximate US cups. Salt and pepper may be adjusted to taste. Wash produce before use.
Recipe
Sweet citrus balances the crisp fennel and the flavor of the olive-oil dressing.
Serves: 4 as a side, or 2 as a light meal | Prep: 20 minutes | Cook: None
Ingredients
- 1 large fennel bulb
- 2 oranges
- 100 g (about 4 cups) rocket/arugula or other tender salad leaves
- 1 ripe avocado, sliced
- 40 g (about ⅓ cup) shelled pistachios, roughly chopped; optional
- 3 tablespoons (45 mL) extra-virgin olive oil, divided
- 1 tablespoon lemon juice
- 1 teaspoon honey or maple syrup
- Salt and black pepper, to taste
Instructions
- Trim the fennel and slice the bulb very thinly. Reserve a few feathery fronds if available.
- Peel the oranges, removing the white pith, and cut into bite-size pieces over a bowl to catch the juice. Reserve 1 tablespoon of the juice for the dressing.
- Whisk the reserved orange juice, lemon juice, honey or maple syrup and 2 tablespoons of oil. Season lightly.
- Toss the salad leaves and fennel with the dressing. Arrange the orange and avocado on top.
- Scatter over the pistachios and fennel fronds, if using. Finish with the remaining 1 tablespoon of oil and serve.
Kitchen note: Pistachios are tree nuts and can be omitted. For a less crunchy salad, use very thin slices of fennel or leave it out. Prepare the avocado just before serving.
Storage and food safety
Refrigerate perishable foods within 2 hours, or within 1 hour if the surrounding temperature is above 32°C / 90°F. Store refrigerated leftovers at 4°C / 40°F or below, use most cooked leftovers within 3–4 days, and reheat cooked leftovers to 74°C / 165°F. See the USDA Food Safety and Inspection Service’s Leftovers and Food Safety guidance.
Food allergies and texture needs differ. Check packaged ingredients and adapt or omit toppings to suit the people eating. If someone has a swallowing difficulty, follow their clinician’s or speech-language professional’s individual guidance rather than assuming a recipe is safe for them.
