Fighting inflammation starts with what you put on your plate. Chronic inflammation can lead to fatigue, joint pain, and even long-term health risks.
But the good news is that food is one of your most powerful tools to combat it. Enter this shaved fennel and citrus salad—a refreshing, nutrient-packed dish designed to help you reduce inflammation while enjoying vibrant flavors.
The Science of Anti-Inflammatory Ingredients
This salad is a powerhouse of anti-inflammatory ingredients. Fennel, with its delicate licorice flavor, is packed with antioxidants like vitamin C and quercetin that help neutralize free radicals and reduce inflammation.
Oranges are rich in vitamin C and bioflavonoids, known for their ability to support the immune system and reduce oxidative stress.
STOP BUYING GREENS: This Machine Grows $1000s Worth Automatically
✓ Set It & Forget It: Fully Automated Growing
✓ From Seed to Harvest in Days - No Experience Needed
✓ Grow Premium Microgreens Worth $50/lb Year-Round
Note: This is an affiliate link and we may earn a small commission if you purchase at no additional cost. This helps keep our website free to use.
The addition of toasted pistachios provides omega-3 fatty acids, which are essential for fighting inflammation and maintaining heart health. When paired with extra-virgin olive oil, a healthy fat renowned for its anti-inflammatory properties, this dish becomes a holistic option for promoting overall well-being.
Layered Flavors for a Satisfying Experience
This salad isn’t just about its health benefits—it’s also a feast for the senses. The crunch of thinly shaved fennel, combined with the juiciness of segmented oranges, creates a refreshing bite in every forkful.
Toasted pistachios add an irresistible nutty flavor and textural contrast. Meanwhile, Parmigiano-Reggiano lends a savory umami richness that ties all the elements together.
The shallots provide a subtle zing, while the simple vinaigrette of lemon juice and orange juice brightens the entire dish. These layers of flavor make the salad more than a side; it’s an unforgettable eating experience.
Perfect for Any Occasion
This shaved fennel and citrus salad is versatile enough to suit almost any occasion. It’s light yet filling, making it perfect as a starter or a standalone meal when paired with grilled proteins like shrimp or chicken.
If you’re hosting a gathering, this salad is sure to impress with its elegant presentation and vibrant colors. Best of all, it can be prepared in just 25 minutes, making it a quick and stress-free addition to your repertoire.
Customizing the Recipe for Your Needs
Want to make this dish vegan? Simply omit the Parmigiano-Reggiano or replace it with a plant-based cheese alternative. If you’re avoiding nuts, swap out the pistachios for sunflower or pumpkin seeds for a similar crunch.
For those watching their sodium intake, use a lighter hand with the salt or skip it altogether—the natural flavors of the fennel and citrus will shine through regardless.
Additionally, you can enhance the anti-inflammatory properties of the salad by adding turmeric to the vinaigrette. Turmeric’s active compound, curcumin, is one of the most studied anti-inflammatory agents and can elevate both the flavor and the health benefits of the dish.
Tips for Maximum Freshness
For the best results, make sure your ingredients are as fresh as possible. Choose firm, bright fennel bulbs with no signs of wilting, and juicy oranges that feel heavy for their size.
Toasting the pistachios beforehand enhances their flavor and adds depth to the salad. And if you’re prepping in advance, keep the dressing separate until just before serving to ensure the greens stay crisp.
This shaved fennel and citrus salad isn’t just another healthy meal—it’s a flavorful way to embrace an anti-inflammatory lifestyle. Get ready to enjoy the benefits of wholesome ingredients and a recipe that’s as satisfying as it is health-conscious.
Shaved Fennel & Citrus Salad for Anti-Inflammation
Equipment
- Sharp knife or mandoline for thin slicing
- Citrus segmenting tool (optional)
Ingredients
Salad Base:
- 4 cups mixed greens
- ½ cup packed parsley leaves
- 1 fennel bulb cored and thinly sliced
- 1 medium shallot thinly sliced
- ¼ cup pistachios toasted
- 2 navel oranges segmented, plus 2 tbsp orange juice
Vinaigrette:
- 1 tbsp lemon juice
- 3 tbsp extra-virgin olive oil
- Kosher salt
- Freshly ground black pepper
Topping:
- ½ cup shaved Parmigiano-Reggiano
Instructions
- Prepare the Salad Base: In a large bowl, combine the mixed greens, parsley leaves, sliced fennel, shallot, toasted pistachios, and orange segments.
- Make the Vinaigrette: In a separate bowl, whisk together the 2 tbsp orange juice, lemon juice, olive oil, ¼ tsp kosher salt, and a grinding of black pepper. Adjust seasoning to taste.
- Assemble the Salad: Drizzle ¼ cup (60 ml) of the vinaigrette over the salad mixture. Toss gently to coat. Taste and adjust seasoning as needed.
- Add Final Touches: Sprinkle shaved Parmigiano-Reggiano on top and toss lightly. Serve immediately, passing any remaining vinaigrette at the table.
Notes
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.