This simple salad pairs great with any of your favorite proteins, from fish to steak, and it’s a great way to take advantage of all that nice seasonal citrus.
Fennel adds a unique, lightly licorice flavor and a fresh crunch to this salad. It’s rich in fiber, potassium, and vitamin C. Fennel is also a good source of the antioxidant quercetin which is known to reduce inflammation—a foundational piece of healthy aging.
I love how a little citrus can go a long way in a dish to add flavor and color, and I highly recommend using a couple different varieties for this recipe like I did. Grapefruit is one worth including, which is also high in fiber and vitamin C, as well as vitamin A, making it a supportive food for immune health.
I hope you enjoy it as much as I do.
Wishing you health and happiness,
Mark Hyman, MD
Ingredients:
- ⅓ cup raw walnuts
- 1 large shallot, thinly sliced
- 1 spicy red chili, thinly sliced (we used a thai chili)
- 2 tablespoons fish sauce
- ¼ cup red wine vinegar
- 3 citrus of choice, we used a mix and match of Cara Cara orange, Navel orange, and grapefruit
- 2 medium fennel bulbs, thinly sliced, reserve fronds as garnish
- ⅓ cup fresh mint leaves
- 5 cups baby arugula
- ¼ cup olive oil
Method:
1. Preheat the oven to 350°F. Place the walnuts on a baking sheet and toast for 3 minutes, remove from the oven. Set aside to cool.
2. Add the shallots and chili to a bowl together with the fish sauce and red wine vinegar to pickle while preparing the rest.
3. Section the citrus by slicing off the ends, removing the peel, then using a sharp knife to cut clean sections out between the membranes.
4. Transfer all the citrus segments into the bowl with the shallots and chili. Squeeze the citrus mixture, using your hands, to release some of the juices.
5. Toss the fennel, mint, and arugula with the citrus mixture and top with olive oil.
6. Serve in individual bowls topped with the toasted walnuts and fennel fronds.
Nutritional analysis per serving: Calories: 182, Total Fat: 13g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 520mg, Carbohydrates: 17g, Fiber: 5g, Sugars: 9g, Protein: 3g, Net Carbs: 11g