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Rebecca Rose

Nutrition

Fennel, Blood Orange and Lentil Salad

A warm and zesty winter salad high in fibre, antioxidants and liver supporting foods.


Vegan | Easy | Prep time 10 minutes | Total cooking time 30 minutes


Ingredients:


x2 Blood oranges (cut into small chunks)

x2 Fennel bulbs (cut into small chunks)

Brown lentils (I used Merchant Gourmet pre made pack for ease but you can also use tinned or dried)

A few large handfuls of rocket

A handful of marinated chargrilled artichokes

Extra Virgin olive oil (EVOO)

Salt and pepper to season


Method:

  1. Preheat oven to 180 degrees.

  2. Chop the fennel bulbs into small chunks

  3. Place the chunks of fennel on a baking tray and cover in EVOO, salt and pepper. Pop in the oven and roast for approximately 30 minutes

  4. Meanwhile add some rocket to the bowls

  5. If you have cooked your lentils from scratch then they have should have been cooked around the same time as the fennels. I cheated and used a pre made pack of lentils by Merchant Gourmet. This is something I do occasionally when I am limited on time. Scatter the lentils over the rocket

  6. Chop the blood oranges into small chunks (similar size to the fennel). Scatter over the rocket and lentils.

  7. Add the artichokes

  8. Once the fennel is cooked, take out the oven and add to the bowls

  9. Feel free to season with more salt, pepper and EVOO

Enjoy :)




The liver is one of the body’s most important organs. It has many functions, and one of them is maintaining hormone balance. It regulates, metabolises and detoxifies various hormones so that they can carry out their roles efficiently.


Functions include:

  • Regulating the levels of sex hormone and eliminating excess hormones

  • Producing bile to break down fat and eliminate fat-soluble toxins and excess substances

  • Creating specific proteins that perform as hormone carriers

  • Producing testosterone and the oestrogen

Food based nutrients play a role in the modulation in the liver's metabolic pathways to assist with detoxifications process. They include some of the following :


High quality protein: animal or plant

Fresh clean water

Fibre

Artichokes

Cruciferous vegetables: kale, broccoli, cabbage, cauliflower, rocket, Brussel sprouts

Sulphur containing foods: onions, garlic etc

Herbs: rosemary, curcumin from turmeric, ginger, coriander, dandelion greens, parsley, lemon peel

Citrus fruit

Berries

Soy: tofu, tempeh, miso

Olive oil

Green tea


Other specific nutrients include:

Amino acids: glycine, taurine. glutamine, NAC, Cysteine, methionine

Magnesium

Zinc

Selenium

B-Vitamins

Glutathione

Vitamin C

Vitamin D

Vitamin E

Copper

Folic Acid

Flavonoids

CoQ10

Manganese

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