I look forward to making this orange and fennel salad every year. This recipe is such a simple way to use the wide variety of produce available right now. It’s a salad you can easily serve for breakfast, and it would be beautiful on a brunch buffet. Plus it’s so vibrant, sure to chase the winter blues away any time of day!
I taught this recipe in a cooking workshop last winter. Of course, everyone loved it. I mean, what’s not to like? Beautiful presentation and oh so tasty! The one thing about this salad that surprised everyone was just how easy it is to make. 5 wholesome ingredients. 10 minutes. Nutrient dense and delicious. Like I said, what’s not to like? Oh, you’re intimidated about cutting the citrus and the fennel? Fear not, I have some visuals and easy directions to guide you through to the other side. You can do this!
What is in Orange and Fennel Salad?
- Oranges: Bright, beautiful and loaded with Vitamin C.
- Fennel: High in fiber, potassium and folate.
- Watercress: A super green for sure. See the deets below.
- Purple onion: Adds both color and taste along with an impressive array of antioxidants. They fight inflammation and contribute to lowering blood pressure and cholesterol.
- Avocado: Healthy fats so the fat soluble vitamins in the greens are absorbable. Avocados are also rich in potassium and fiber. Plus they’re creamy, dreamy and enormously satisfying.
How do you peel an orange for Salad?
- First, make sure you wash your oranges well. They are heavily sprayed and you’ll want to be sure none of the pesticides get mixed in with the fruit or the juice.
- Next, cut off the ends so you can place the orange flat on a cutting board.
- Start at the top and follow the curve of the orange around towards the bottom.
- Continue along all sides until the peel and pith are fully removed.
- Thinly slice the orange flesh to include in the salad.
Is Watercress a Superfood?
I think watercress is one of the most underrated greens. It’s been shown that eating a wide variety of fruits and vegetables reduce inflammation and the risk of chronic diseases. With so many greens to choose from, this healthy winter salad is a great opportunity to switch things up. Watercress is also good for bone health, blood sugar and blood pressure regulation. Watercress is low in calories and high in nutrition which is great for weight loss. It is loaded with vitamins, minerals and antioxidants that promote a healthy immune system. Sounds super to me!!
If you’re trying to include more fresh produce in your diet, this orange and fennel salad is a great place to start. It’s low in calories, big on taste and super simple to make. I challenge you to try different greens each time you go food shopping. Make sure to put watercress on the list this week!
More Easy Salad Recipes
- 5 oranges*
- 2 small bulbs fennel
- 2 ripe avocados
- 1 small red onion
- 8 oz. watercress*
- 1/2 teaspoon coarse sea salt
- 1/2 teaspoon freshly ground black pepper
- Peel and slice the oranges: Slice off the ends of the orange so it will sit upright on a flat surface. Cut from top to bottom and all around, removing the skin and the white pith. Once orange is peeled, cut in half and then thinly slice. Save peels to squeeze out any remaining juice over the salad.
- Prepare the fennel: Cut off a thin slice from the bottom and the fronds from the top. Slice in half through the core. Lay flat and then thinly slice. You can save the fronds to sprinkle over the top of the salad.
- Prepare the Onion: Cut in half, through the stem and discard papery skin. Slice as thin as possible.
- Prepare the avocado: Halve and pit. Use a knife to score cubes. Set aside and use a large spoon to scoop flesh out when ready to prepare saladPr
- Prepare Watercress: Wash well and spin dry. Discard any woody stems.
- PLATE THE SALAD: Line the bottom of a platter or large bowl with watercress. Artfully arrange layers of all other ingredients. Sprinkle with S+P and squeeze out any juice that remains in the orange peels.
* I used a combo of Cara Cara (the bright orange flesh), and blood oranges (the ruby colored). Make sure to wash the oranges well before beginning to cut the skins off.
* If you can't find watercress, substitute spinach or arugula.
* OPTIONAL; Drizzle with olive oil. If your avocados are ripe, the combination of the creamy avocado plus the juice from the oranges is enough to keep this salad from being too dry.
Amount Per Serving Calories 182Total Fat 10gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 8gCholesterol 0mgSodium 213mgCarbohydrates 24gFiber 8gSugar 12gProtein 4g