Recipe: Arugula and Shaved Fennel Salad

arugula salad with goat cheese

arugula salad with goat cheese

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)