Fennel and tomato salad

A fennel and tomato salad on greens gives protection against metastatic disease; enjoy it the Greek way with olives and feta-cheese.

Tomatoes have a phytonutrient called a lycopene that protects the prostate-gland.

It will take you less than half an hour to prepare a scrumptious salad like this; it's the epitome of slow, nutritious food, made fast.

Fennel and tomato salad

This page was updated on 4th September, 2023.

  1. A fennel bulb
  2. Two very ripe tomatoes
  3. Half a sliced red-onion
  4. Two shallots
Fennel bulb

Dressing for a fennel and tomato salad

For the dressing you need

  1. 50ml of plain double-cream yoghurt.
  2. Two tablespoons of olive-oil.
  3. A peppadew or chilli.
  4. Half a lemon with the pulp and some zest; remove the pips.
  5. Optional is a clove of garlic.
  6. A TBSP of water.
  7. A shake of salt.

A stick-blender is my favourite; so much easier to clean. Serve the dressing with a chopped sweet pepper, ready for your guests to drizzle on their salad.

Fennel and tomato salad dressing.

Fennel is a wonderful herb to grow in the garden but we have to plant it in an onion pocket; it's roots are highly prized by the moles but they leave the bulb intact.

It has the distinct taste and scent of anise but really it's a member of the carrot family. It is a beautiful plant for any garden.

Add chili according to your taste; some like it hot.

Fennel and kale.

The fennel is growing behind the kale that can be seen in the foreground.

  • Make a bed of varied lettuce leaves in your favourite salad bowl.
  • Finely slice a very young kale leaf.
  • Cover it with the finely-sliced fennel and onion; layer the shallots and tomato around the edge.
  • Add olives and feta-cheese.
  • Sprinkle with a little chilled, unchlorinated water.

Fennel and tomato salad

Fennel bulb

Fennel and tomato salad provides the coloured foods that research indicates we need to defend us in the even of attack by serious disease.

This dish is particularly good for those of you who are on one of the ketogenic meals; very low starch. The only carbohydrate in this fennel and tomato salad is to be found in the fibre that resides in all the greens; and they are largely undigested in the small intestine anyway.

So they produce little rise in blood glucose but instead contribute to feeding the microbiome in the colon; there they are fermented to produce very important short-chain fatty acids that stimulate and normalise the immune system.

We always have a dish of our homemade hummus on the table whenever we have a salad, emphasizing the need for more vegetable protein. It does have a little starch but again because of the amino acids and fat, has little effect on blood glucose should you be insulin-resistant.

Fennel, radish and tomato saladSprinkle with nuts, seeds and green legumes

Adding a fresh baby green legume may be a better option; they have less anti-nutrients than the dried seeds. Above you can see peas and our favourite, broad beans.

We also enjoyed half an avocado with our fennel and tomato salad because they are in season; our three-trees are loaded. They are a better oil to my mind than that from an animal source, so often advocated in the ketogenic plans which are high in fat.

Every cook should be looking for ways to put a tomato salad regularly onto the table; they have a phytonutrient that is scientifically proven to help prevent prostate disease. And presumably others too, only that's not yet decisively shown.

This is one of our best easy lunch recipes; if you have the fennel on hand. Everyone has tomatoes. Otherwise think of another dish; could you replace it with celery?

Read more about the tomato-prostate link.

Modified Banting

Our modified Banting meal-plan is one such ketogenic way of eating; this fennel and tomato salad makes a perfect fit.

Actually it is not really a diet but a different way of eating; one in which you aren't constantly famished, reaching for a cola or cookie. Cutting calories simply does not work as we all know; it ruins the pleasure of meals in any case and does not address the vital question of satiety. Find it using the Site search function in the main menu.

Modify your fennel and tomato salad

Adapt your fennel and tomato salad according to what's in season. You could add green peas and sweet baby broad beans for protein, for example.

Chickpeas would be good too; once you have learned to freeze them, storing them in small packets they are available year-round.

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