Tuesday, March 19, 2013

Recipe #107: Arugula, Fennel, and Orange Salad

By Rylee Ahnen, University of Minnesota Nutrition Major

They say nothing rhymes with orange, but what about door-hinge? That one might be a stretch, but  believing the health benefits of an orange sure isn’t! Did you know that an orange has more than 100% of the your daily recommended intake of vitamin C? Adults are recommended to consume 75 – 90 mg of vitamin C, and a medium sized orange contains about 82 grams. Not only are oranges packed with vitamin C, they are also a good source of dietary fiber.

Vitamin C is important for many different immunological functions within the body, helping you fight of different infections such as the common cold. It is also important for healthy tissues, especially teeth and gums. 

Arugula, Fennel, and Orange Salad:
(Adapted from allrecipes.com)

1 Tbsp Honey
1 Tbsp Lemon Juice
½ Tsp Salt
½ Tsp Ground Black Pepper
¼ Cup Olive Oil
1 Large Bunch Arugula
2 Oranges, Peeled and Segmented
1 Bulb Fennel, Thinly Sliced

  1. Make the dressing by whisking together honey, lemon juice, salt, and pepper.
  2. Slowly add olive oil while continuing to whisk.
  3. Toss together arugula, orange segments, and fennel in a salad bowl.
  4. Drizzle salad with the dressing, toss and serve. 

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