This simple salad is aromatic thanks to the fennel, bright thanks to the orange segments, peppery thanks to the arugula, earthy and sweet thanks to the figs, and pleasantly tart and complex thanks to the raspberry-balsamic vinaigrette. There’s no sugar added – or needed – due to all the big vibrant flavors. You’ll enjoy the medley of tastes and textures while meeting your veggie quota for the day (read: fiber, antioxidants, vitamin C, folate, vitamin E, and more).
Recipe
MIND foods: Leafy greens, vegetables, berries, olive oil
Prep: 10-15 min | Cook: 5 min | Total: 15-20 min
Serves: 4
Salad Ingredients
4 cups baby arugula, lightly packed (I used a pre-washed product)
1 medium bulb fennel, stalks trimmed and discarded, reserving fronds
1 medium orange, supreme segments (I used a Tangelo orange)
6 California mission figs, quartered lengthwise (substitute: your favorite fresh fig)
Raspberry Vinaigrette Ingredients
1 cup frozen raspberries
1/4 cup balsamic vinegar
1/4 cup red wine vinegar
1/2 cup olive oil
1/4 cup chopped onions
1 tsp Dijon mustard
Salt and pepper to taste
Reserved orange juice, to taste
Method
Wash and dry all fresh produce. Combine all dressing ingredients, except orange juice, in a food processor or blender until smooth; season to taste. Let sit for at least 10 minutes. (You will have extra dressing to enjoy for the rest of the week!) Meanwhile, quarter your fennel bulb. Cut out the tough root and heart with a diagonal slice and discard. Thinly slice the remaining white bulb on the diagonal to make thin strips. To supreme your orange, cut off the top and bottom, then with one flat side down securely on the cutting board, slice away the remaining peel. Cut flesh-only segments out of the orange. Squeeze the juice out of the remaining orange core and reserve. Optional: taste dressing and add orange juice, slowly, to taste.
To plate, toss or gently layer arugula, fennel, fennel fronds, citrus, and figs. Drizzle with dressing. Season to taste. Serve immediately.
Tip: Using a funnel, pour the finished dressing into a squeeze bottle to make it easier to handle.
Tip: Reserve some of the fig pieces, orange segments, and fennel fronds, and place as deliberate garnishes to add appeal to your dish.
