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
Salad
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)
