Summertime Arugula, Fennel, and Citrus Salad

Arugula has a slight pepper flavor and is an excellent source of Vitamin A, K, and C.

Arugula has a slight pepper flavor and is an excellent source of Vitamin A, K, and C.  (Danielle Walker, New York Times bestselling author of Against All Grain and Meals Made Simple)

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Everyone knows eating a salad is good for you, but not all lettuce is created equal. They’re all similar in caloric content, but not all of them actually provide your body with nutrients. Iceberg, for instance, has virtually no nutritional value, but the darker leafy greens are packed full of vitamins. Arugula has a slight pepper flavor and is an excellent source of Vitamin A, K, and C. Danielle loves pairing it with fruit and citrus to balance its bold flavor.

This salad also contains a healthy serving of fennel which has a lot of health properties relevant to those of us with IBD. Fennel provides vitamin C for immune support; fiber, folate, and potassium for gut health; and iron to help battle the anemia that a lot of us face. Who can turn down a vegetable with all of those nutritional properties, especially when it smells like licorice?! Danielle used her handy dandy World Cuisine spiral slicer to make shaved pieces, but you can also use a mandoline or just a sharp knife. 


For the Salad:

  • 6 cup Arugula
  • 2 Large oranges
  • 1 Fennel bulb, stems and leaves removed, then thinly sliced
  • 1/4 cup Slivered almonds
  • Salt and pepper

For the dressing:

  • 1/8 cup Fresh orange juice
  • 1 tablespoon Honey
  • 1/8 cup Apple cider vinegar
  • 1/2 cup Extra virgin olive oil


Step 1:

  • First, segment your oranges and remove the membranes. Using a sharp knife, cut off the top and bottom of the orange. Then cut down the sides to remove the peel and the white bitter pith. Using a pairing knife, separate the orange segments from the membranes. Do all of this over a bowl so you can catch the fresh juice that will inevitably spill out from the orange. There’s also quite a bit of juice left in the membranes, so squeeze it in your palm to release the rest.

Step 2:

  • Mix all of the dressing ingredients, except for the olive oil. In a constant, slow stream, begin to whisk in the oil until well incorporated.

Step 3:

  • Combine the arugula, orange slices, fennel, and slivered almonds in a bowl. Pour about 1/4 cup of the dressing over the salad and sprinkle a pinch of salt and ground pepper over the top then toss to mix.

Step 4:

  • Serve alongside grilled fish and fresh summer vegetables, and enjoy.