Sweet oranges, tart ruby pomegranate seeds, buttery avocado, peppery arugula and licoricy fennel make for a wonderful, refreshing and healthy winter salad. Try this orange and fennel salad. It’s a bright and nourishing way to lift your taste buds.
Orange and Fennel Salad
While we see them in stores almost year round, oranges are a winter season fruit. This salad uses whole orange slices, so you get the delicious sweetness and fiber plus vitamin C, but potassium, folate, and thiamin, mineral and antioxidants. Despite the sugar content, oranges are pretty low on the glycemic index scale, ranging from 31-51. To learn more about the health benefits of oranges read this post.
Pomegranates are still in season, so add those ruby jewels of the produce world to your salad, for not only visual appeal, but terrific nutriton.
Avocados add healthy, creamy fat and incredible flavor to anything. In season now are the thin-skinned Fuerte avocados. In season through March, Fuerte’s are a brighter green, have more of a pear shape, and smoother skin than their pebbly Hass cousins. Fuerte avocados are flat out buttery and delicious. I just skin them and eat them with lemon pepper. If you don’t live in California, you might not see these beauties but you can ship a batch. Check out this link.
What About the Fennel?
With a sweetly mild licorice flavor, fennel is a vegetable many people are not familiar with. Time to get acquainted! Fennel is a pale greenish white bulb with celery like stalks on top that have feathery green fronds. You will find fennel as large as baseballs and small enough to fit in the palm of your hand. Fennel is great raw in salads or cooked until tender. More on that another time.
To prepare fennel, trim off the top stalks, saving the feathery stuff for garnish if you want. Next, cut the bulb in half top to bottom, then cut out the pyramid shaped core with a sharp small knife. Lay the bulb flat and thinly slice as a crunchy addition to this salad.
To dress the salad, make a fresh orange vinaigrette. Toss and enjoy this winter refresher.
More Nutrition Info
The power of pomegranates, from Authority Nutrition
For more fun stuff on my beloved avocados, check out this site
Orange and Fennel Salad
- 2 small fennel bulbs save feathery fronds for garnish, or 1 large
- 2 oranges
- 1-2 ripe avocados peeled and quartered
- 5-6 ounces baby arugula leaves 1 package
- 1/4 cup pomegranate seeds
- Sea salt to taste
- Ground black pepper to taste
- 3 tablespoons extra virgin olive oil
- 1/2 orange, juiced
- 1 clove small garlic finely chopped
- a pinch of sea salt
- a pinch of ground black pepper
- To prep the fennel – Trim top stalks off of the fennel bulbs, flush with the top of the bulb. Save the feathery fronds for garnish. Save the stalks for another use, like chili or soup. Trim the bottom of the bulb, then slice in half top to bottom. Next, cut out the pyramid shaped core (if there is one). The larger the bulb the more core it will have. Small fennel bulbs hardly have that core. Lay flat halves and cut into thin slices.
- To prep the oranges for the salad, cut a thin slice off the top and bottom of the orange. Place the orange flat on the cutting board and cut away the peel, following the curve of the fruit with a sharp knife. Then slice the orange crosswise into slices.
- Pile greens on a plate. Top with orange slices, pomegranate seeds, avocado quarters and fennel.
- For dressing, whisk together all vinaigrette ingredients until smooth. Drizzle a few teaspoons over each salad and save any extra.