Fennel, Orange and Pecan Salad – 270 calories

As the weeks move towards spring, sunshine and warmer weather, I fancied putting together a zesty, refreshing accompaniment for my lunchtime meal.

Lunches most days are salad or soup.  These never become mundane or boring as I am always looking for ideas and inspiration to add colour, flavour and texture.

I’ve previously combined orange and fennel, but this recipe works really well.  I combined ingredients from a couple of recipes I found to come up with my own recipe.

The pecans add some protein.  I served it alongside a tempura coated oven baked chicken fillet and a fairly plain green salad (lettuce, cucumber, celery, watercress).

It was a little fiddly to prepare, but good food is always worth the additional time and effort!


Fennel, Orange and Pecan Salad – 270 calories

Preparation Time:          20 mins

Cooking Time:               N/A

Serves:                         2

Calories per serving:      270


Fennel, Bulb                                        1 Medium Bulb/300g

Blood Oranges                                     1 Orange/140g

Olive Oil, Extra Virgin                           1 Tbsp/15ml

Orange Juice, Freshly Squeezed          20ml

Sumac, Ground                                    ¼ Tsp/0.5g

Pecan Nuts                                          40g

Mustard, Wholegrain                            1 Tsp/5g


Cut the core from the fennel and shred finely with a julienne cutter.

Carefully cut the peel and pith from the orange. Do this by cutting a slice off the top and bottom of the orange to provide a flat surface, then slice carefully downwards with a sharp knife removing the skin and pith. Try to remove as much pith as possible as this is quite bitter.

Cut the orange into segments and then each segment into three. Combine the orange pieces with the fennel shavings. Sprinkle over the sumac. Add the salt and pepper.

Combine the olive oil, mustard and the juice of half an orange. This is the dressing. Pour the dressing over the fennel and orange and stir gently to combine.

Roughly chop the pecans and sprinkle over the salad.

Nutrition Data Per Serving

Calories (kcal)                  270

Protein (g)                         4.2

Carbohydrate (g)             14.3

Fat (g)                            21.7

Fibre (g)                            6.4

Fruit & Veg                        2.8


Blackberry & Apple Flapjack Crumble – 376 calories

Choosing to eat healthily doesn’t necessarily mean that you need to cut out all sweet treats.  When it’s cold and dreary outside, there’s nothing better than a hot home made dessert and crumbles have to be up there in the top 5!

This one comes with a difference – the topping is based on a flapjack mixture using oats and golden syrup.  The end result is a lovely chewy topping.

High in calories, but I only need half a portion to hit the spot.

This uses tinned apples as they were in my cupboard, but fresh apples would work just as well.


Apple & Blackberry Flapjack Topped Crumble – 376 calories

Preparation Time:       10

Cooking Time:            25 mins

Serves:                         4

Calories per serving:   376


Breakfast Cereal, Porridge Oats                                –   70g

Flour, Plain                                                                   –   50g

Butter, Salted                                                              –   55g

Syrup, Golden                                                             –   1½ Tbsps/30g

Cinnamon, Ground                                                     –   ½ Tsp/1.5g

Apples, Granny Smith, Canned, Slices                    –   1 Can/392g

Blackberries, Fresh, Raw                                           –   200g

Sugar, Brown, Soft, Light                                          –   100g



Heat oven to 190C/fan 170C/gas 5. Place the tinned apple slices and blackberries on the base of a shallow oven proof dish and sprinkle over 30g of the light brown sugar (the remainder goes into the topping).

Mix the oats, flour and cinnamon in a large bowl. Add the butter in small chunks and rub in gently. Stir in the remaining 30g of sugar and rub in again.  If easier, you can melt the butter in the microwave and stir through the dry mixture.

Drizzle over the syrup, mixing with a knife so it forms small clumps.

Sprinkle evenly over the apples and bake for 25-30 mins until the juices from the apples start to bubble up.

Cool for 10 mins (this stage is essential to achieve a lovely chewy texture), then serve with custard, cream or ice cream.  Or as I have done, with creme fraiche.


Nutrition Data Per Serving

Calories (kcal)          376

Protein (g)                4.9

Carbohydrate (g)     59.0

Fat (g)                      12.5

Fibre (g)                   5.9

Fruit & Veg               2.0