A GORGEOUS salad that is easy to prepare, tasty and nutritious.
The leaves have officially begun to turn….kinda late this year, I think. Along with them, the temperatures are methodically trending downward. It’s time for a shift in wardrobe and a shift in food choices. Fall is a transition season. Heartier fare, that is generally served during the winter months doesn’t need to appear on our plates all at once. I don’t automatically shift to boots, I start with close toed shoes…and gradually make my way over to the shoes that require socks. I do like to eat in season, but it’s also a gradual shift. The perfect transition salad is a combo of cooked and raw, greens and roots. You buying what I’m selling? Time to make a roasted carrot and fennel salad with arugula.
I’m not a huge fan of licorice, and therefore I don’t enjoy raw fennel. However, a friend once served sliced fennel drizzled with olive oil and sprinkled with salt + pepper as a palette cleanser between courses and I absolutely loved it. Aside from that one time, though, raw fennel doesn’t really do it for me. Roasted fennel on the other hand….a winner in my book, each and every time. As it roasts, fennel becomes sweet and caramelized and has no licorice aftertaste. Say what? Yes….SWEET and caramelized……and makes the roasted carrots taste even sweeter too!
Carrots have an amazing and wide array of health benefits. They are rich in potassium, which helps lower blood pressure. I also like that they are rich in Vitamin C which is known to boost immunity. They have significant amounts of dietary fiber, which aids in digestion and keeping bowels regular. Large amounts of beta-carotene and Vitamin A in carrots have been linked to a reduced risk of cancer and macular degeneration and improves eye sight. Some other benefits of eating carrots include: reduced cholesterol levels, improved oral health, reduction in the risk of stroke, and blood sugar regulation. Root vegetables, like carrots, are naturally sweet and a great way to combat sugar cravings.
If you’re looking for a salad that looks fancy when you serve it, look no further. This salad also tastes complex with undertones of savory mixed in with sweet and earthy too, yet it’s very simple to make. I taught this in all my October classes this year and it was a huge hit….my students commented that they love how little time it takes to prepare this salad.
Turmeric: the anti-inflammatory you’re looking for.
As I mentioned last week, when I posted the golden chia pudding recipe, the anti-inflammatory curcumin (found in turmeric) is more available to us when mixed with black pepper. If you are suffering from inflammation—-due to injury, medications, a diet filled with too much sugar or animal products (both are very pro-inflammatory), or an abundance of stress for example—-consuming more turmeric is a natural way to fight inflammation without resorting to medication.
This is a great fall recipe. Some days I just want warm, nurturing food (like roasted and spiced carrots) though sometimes salad is still what I’m craving. Kinda like shoes. I’ll wear boots once in a while, but certainly not yet all the time….there are still days where flip flops are just fine!
I also think this roasted carrot and fennel salad is also a perfect choice for Thanksgiving….not that you need to start freaking out about that….YET.
Gorgeous, tasty and healthy. Beautiful colors and tons of nutrition.
- 3 lbs rainbow carrots
- 1 bulb fennel
- 2 Tablespoons avocado oil
- 1 teaspoon cumin
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- ½ teaspoon turmeric
- 5 oz. organic baby arugula or other green
- 2 Tablespoons olive oil
- 1 Tablespoon balsamic vinegar
- 1 Tablespoon lemon juice
- 1 Tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 1 clove garlic, grated
- Preheat oven to 425. Line a rimmed baking sheet with unbleached parchment paper.
- Scrub carrots (peeling is optional) and cut into 2" pieces on the diagonal. Trim fennel and thinly slice.
- Place veggies on prepared baking sheet and toss with oil and spices.
- Roast for 30 minutes until soft and beginning to caramelize.
- Meanwhile, whisk together dressing ingredients. When carrots come out of oven, toss with dressing and set aside.
- When carrots have cooled slightly, toss in arugula and serve at room temp.
MAKE AHEAD: roast the carrots and toss with dressing. You can refrigerate at this point until ready to serve....either bring to room temp or gently heat in 300 degree oven for 10 minutes. Add in the arugula when you're ready to serve.
Amount Per Serving Calories 185Total Fat 10gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 8gCholesterol 0mgSodium 347mgCarbohydrates 24gFiber 8gSugar 11gProtein 3g