Recipe: Arugula and Shaved Fennel Salad

This is a remarkably simple crunchy salad that is filled with cancer fighting plant chemicals. Arugula is a zesty leafy vegetable in the cabbage family rich in sulforaphanes which promote normal detoxification function. Fennel is an aromatic vegetable rich in Vitamin C and a phytochemical called anethole which promotes normal inflammation function by blocking a damaging and cancer promoting cell factor called tumor necrosis factor. Fennel is a member of the parsley family is also rich in quercetin, limonene and beta-carotene.

6-8 servings

This recipe is vegan, vegetarian, gluten free, dairy free and egg free


  • 2 bunches arugula leaves, rinsed and dried
  • 1 large fennel bulb. ends trimmed
  • 1//4 cup snipped cut chives
  • Tear the arugula leaves in to pieces and place in a large salad bowl.
  • Thinly slice  the entire fennel bulb into paper thin strips with a sharp paring knife.
  • Add the chives and toss with dressing.

Serve immediately


  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons champagne vinegar
  • 1 teaspoon Dijon mustard
  • sea salt and freshly ground pepper to taste
  • Whisk all of the ingredients together in a bowl.

Optional additions

  • roasted golden or red beets
  • crumbled goat cheese or sheep’s milk feta cheese
  • pitted  kalamata olives
  • dried cranberries
  • canellini beans or garbanzo beans
  • toasted walnuts or pine nuts
  • roasted butter nut squash, cubed
  • sliced chicken breast or salmon

This recipe is adapted from Nourishing Meals: Healthy Gluten Free Recipes for the Whole Family by Alissa Segersten and Tom Malterre, M.S., C.N.

(Photo credit: shutterbean)