Fennel Salad with Oranges, Tomatoes and Arugula.jpg

Fennel Salad with Oranges, Tomatoes and Arugula

Have you ever been had a short brain freeze when thinking about what to cook of what to eat for lunch? If you did, you can take a breather and think of the endless possibilities you have when create a healthy and nutritious salad. You many need some inspiration as I do sometimes but there is absolutely nothing wrong with that. I found my Fennel Salad with Oranges, Tomatoes & Arugula inspiration in the cookbook from Williams-Sonoma.

The original recipe was created with blood oranges, which is not very easy to find in many cities or towns. I had to substitute regular oranges or blood oranges. I also added a few gourmet tomatoes to make it look more festive. This is a delicious and versatile. It is versatile because you can substitute the oranges for berries or peaches; those are my favorite substitutions.

A little bit about fennel from http://www.nutrition-and-you.com/fennel-bulb.html. Fennel is a member of the Apiaceae (parsley family) and is related to carrotscarawayanisecumindill, etc. Scientific name: Foeniculum vulgare var. azoricum.

Fennel Bulb
Fennel Bulb

Bulb fennel is a cool season perennial herb but grown as annual vegetable crop. Unlike seed fennel, bulb fennel is a small herb growing up to only 2 feet in height. As the plant grows, its thickened lower leaves overlap one above the other to form into a swollen, bulb-like structure just above the ground. At maturity, its bulb measures about 3-5 inches in width and about 3 inches in length.

Health benefits of fennel bulb

  • Fennel bulb is a winter season vegetable. It has some noteworthy essential oils, flavonoid anti-oxidants, minerals, and vitamins that have been known to offer health benefits. For these versatile qualities, it found use in culinary as well as in medicines since ancient times.
  • Bulb fennel is one of very low calorie vegetables. 100 g bulb carries just 31 calories. Further, it contains generous amounts of fiber (3.1 g/100 g or 8% of RDI) but very little fat, and zero cholesterol.
  • Fresh bulb gives sweet anise-like flavor. Much of this comes from high concentration of aromatic essential oils like anethole, estragole, and fenchone (fenchyl acetate) in the fennel. Anethole has been found to have anti-fungal, and anti-bacterial properties.
  • The bulbs have moderate amounts of minerals and vitamins that are essential for optimum health. Their sweet fronds indeed hold several vital vitamins such as pantothenic acid, pyridoxine (vitamin B-6), folic acid, niacin, riboflavin, and thiamin in small but healthy proportions. 100 g fresh bulbs provide 27 µg of folates. Folic acid is essential for DNA synthesis and cell division. Adequate folate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies.
  • In addition, fennel bulb contains moderate levels of water-soluble vitamin, vitamin-C. 100 g of fresh bulbs provide 12 mg or 20% of vitamin C. Vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Further, it has small amounts of vitamin A.
  • The bulbs have very good levels of heart-friendly electrolyte, potassium. 100 g provides 414 mg or 9% of daily-recommended levels. Potassium is an important electrolyte inside the cell. It helps reduce blood pressure and rate of heartbeats by countering effects of sodium. Fennel also contains small amounts of minerals such as copper, iron, calcium, magnesium, manganese, zinc, and selenium.
Fennel Salad with Oranges, Tomatoes and Arugula
Fennel Salad with Oranges, Tomatoes and Arugula

I hope I did not bore you too much with the above long information on fennel. It is very possible to think that fennel is too expensive to buy. If you make the sacrifice once in a while you are only doing a good deed to your health and body. We all want to eat healthy and it is unfortunate that many foods that will make us healthier are expensive. The best advice I can give is to shop around. We do it for clothing, electronics etc.… why not do it for healthy foods.

Enjoy my update Fennel Salad with Oranges, Tomatoes and Arugula.


Fennel Salad with Oranges, Tomatoes and Arugula

Fennel Salad with Oranges and Arugula, a delicious, simple and versatile salad that can be prepared with your preferred fruits (berries, apples, pear, etc..)
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Prep Time 15 mins
Total Time 15 mins
Servings 6 - 8


  • 2 fennel bulbs trimmed
  • 2 tablespoons red wine vinegar or sherry vinegar
  • Salt and freshly ground pepper
  • 6 tablespoon extra-virgin olive oil grapeseed oil or coconut oil
  • 4 cups loosely packed
  • arugula leaves
  • 4 navel oranges peeled with a knife and sliced crosswise in thin slices
  • 2 handful gourmet tomatoes or sherry tomatoes halves


  • Wash and pat dry the fennel bulb. Halve the fennel bulbs lengthwise and, using a mandoline or a very sharp knife, cut the halves crosswise into paper-thin slices.
  • In a large bowl, whisk together the vinegar, 1/4 tsp salt, and 1/4 tsp pepper. Add the oil in a thin stream, whisking constantly until the dressing is smooth. Add the arugula and fennel, tomatoes slices and toss to coat evenly with the vinaigrette. Mound the mixture on a platter, distribute the orange slices (or your choice of fruit) over and around the salad, and serve.


Recipe updated from Williams-Sonoma's recipe for Fennel Salad with Blood Oranges and Arugula.
Use cherry tomatoes or a blend of gourmet tomatoes for a more festive salad.
The make this crisp salad even refreshing, slice the fennel just before serving rather than in advance, and keep the bulbs cold until just before slicing. Unless it is dressed, fennel will discolor if allowed to sit more than 20 minutes after slicing. (williams-sonoma)


Serving: 1grams

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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