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Module 1 · ABC‑02‑FO · English

Rucola, Lemon & Parmigiano Salad

Prep 10 minute 4 servings very easy Winter
Rucola, Lemon & Parmigiano Salad

Recipe template

Origin

Mediterranean Winter Cuisine

Diet

Vegan Vegetarian Gluten‑free Dairy‑free High‑fiber

Allergens

None (Check optional additions such as nuts or seeds if used.)

Season

Winter

Dish type

Appetizer

Ingredients

8 items
  • Fennel bulb — 1 large, trimmed and thinly sliced
  • Oranges — 2 medium, peeled and segmented
  • Extra‑virgin olive oil — 2 tablespoons
  • Lemon juice — 1 tablespoon (optional, for brightness)
  • Salt — To taste
  • Black pepper — To taste
  • Fennel fronds — A few, for garnish
  • Optional additions — Olives, toasted seeds, or fresh herbs

Method

7 steps
  1. 1 Wash and trim the fennel — Remove tough outer layers and stalks.
  2. 2 Slice the fennel thinly — Use a knife or mandoline for crisp, even slices.
  3. 3 Prepare the oranges — Peel, remove pith, and cut into clean segments.
  4. 4 Combine fennel and oranges — Place both in a bowl or plate.
  5. 5 Dress the salad — Add olive oil, lemon juice (optional), salt, and pepper.
  6. 6 Mix gently — Ensure flavours combine without breaking the orange segments.
  7. 7 Garnish and serve — Add fennel fronds or optional toppings.

Sustainability impact

Energy efficiency — Raw dishes eliminate cooking fuel use, making them ideal for low‑impact food education. Reduced food waste — Fennel fronds, citrus zest, and leftover segments can be reused in other recipes. High nutritional value — Seasonal produce retains more vitamins, reducing the need for supplements or fortified foods. Climate‑aligned eating — Promotes eating according to natural seasonal cycles.

Other Uses

Food Reuse

Fennel fronds — Use as garnish, in pesto, or in vegetable stock. Citrus zest — Add to dressings, teas, or desserts for extra aroma. Leftover segments — Use in smoothies, fruit salads, or infused water. Fennel stalks — Add to soups or broths for flavour.

Non-Food Related

Sensory training — Learners practice identifying aromas, textures, and flavour contrasts. Accessibility practice — Ideal for easy‑read, high‑contrast, and screen‑reader formats. Nutrition education — Demonstrates vitamin C, fiber, hydration, and digestive benefits. Seasonality awareness — Helps learners understand winter produce cycles and climate‑aligned eating.