Dr. Gundry's Citrus Fennel "Winter Salad" Recipe (2024)

• Gundry MD Team
• December 29, 2020
• 2:10 am
• No Comments

You know, everyone seems to take the same approach to cooking meals around this time of year – it’s always winter soups, winter stews, and winter casseroles. And sure, there are some days when you just want to curl up with a mug of soup and a good book.

But life can’t come to a crashing halt during every winter day. Sometimes, you need to be able to do things quickly and face the day – icky weather or not.

So, can’t some meals still be light and bright? Absolutely.

Watch the demo here:

And this Citrus and Fennel Winter Salad recipe will help you see the light at the end of the winter tunnel. Not only that, but some of the ingredients will even help support your immune system. They include …

Lemons and Oranges

Bright yellow lemons are tart, delicious, and might just trigger some summertime memories to help you get through a bleak day. And it’s so easy to toss a lemon slice in your tea or water for an added dose of vitamin C. In fact, one lemon can give you almost 200 percent of your recommended daily value of vitamin C – so you know you’re getting a boost of power when it comes to fighting infections and winter colds.

Lemons also contain a bunch of awesome antioxidants to help your body fend off free radicals. Without antioxidants to help you, free radicals can wreak some serious havoc on your blood vessels, artery walls, and even your heart.¹ So, power up with some lemon – you’ll also get a great dose of the following to keep you going strong² –

• Iron
• Calcium
• Potassium
• Vitamin B9 (Folate)
• Magnesium
• Fiber
• Vitamin B6

The orange is also known for its high vitamin C content. But did you know the plentiful B vitamins in oranges can help your body transform the rest of the food you eat into fuel so you’ll have energy to burn? The vitamin B9 in oranges can help you build a good supply of healthy red blood cells, and vitamin B1 can help strengthen your immune system and give you a little added power when it comes to dealing with stress.³

But B vitamins aren’t the only superstar nutrients in oranges. The pectin in oranges might help you keep your gut clean and running smoothly – key to helping you get rid of some nasty toxins.⁴And since oranges are in season in the winter — it’s the perfect time of year to enjoy this salad recipe.

Garlic

Not only does garlic make almost everything taste amazing, but garlic has even been known to support heart health.⁵

Arugula

One of the most robust, tangy, and earthy cruciferous greens, arugula contains a significant serving of nitrate. Turns out, a higher dietary nitrate intake has been proven to support healthy blood pressure levels already within a normal range. Furthermore, getting more nitrate may reduce the amount of oxygen your body needs while you exercise – which might actually help support athletic performance.⁶

Spinach

Of course, dark, leafy greens like spinach are loaded with important nutrients. In fact, spinach is chock full of amazing vitamins and minerals to help you stay healthy, including⁷ –

• Vitamin C
• Potassium
• Iron
• Calcium
• Magnesium

But did you know that spinach could help when it comes to supporting healthier hair, bones, and even skin? Spinach is also great for help you get the vitamins and minerals you need to help regulate your metabolism, fight inflammation, and even keep you satiated so you eat less and therefore, potentially lose weight.⁸

So, are you ready to brighten up your winter routine with this delicious, crispy, and refreshing salad recipe? Go ahead and click here to cook alongside the instructional video!

Citrus and Fennel Winter Salad Recipe

What You’ll Need –

• Juice of 1 lemon
• Zest of 1 orange
• 1 tbsp extra virgin olive oil
• 1 tsp dijon mustard
• 1 clove garlic, crushed
• 1 tbsp red wine vinegar
• 2 cups arugula or baby spinach
• ½ bulb fennel, thinly sliced
• ¼ red onion, thinly sliced
• Segments of 1 small orange (optional)
• ¼ cup shelled pistachios

What To Do –

1. In a large bowl, whisk together the lemon zest, orange juice, olive oil, mustard, garlic, and vinegar.
2. Next, add your fennel, onion, and orange to the bowl, and toss it all together to combine.
3. Finally, add your greens and pistachios, toss it, and enjoy.

In The End…

You’ll enjoy this zesty salad and maybe even kick away some of your winter blues. So enjoy this fresh and delightful meal for lunch or dinner, and know you’re doing something great for your body when you make it.

For more healthy diet tips, check these blog articles out:
More Bitter, More Better (You’ll love these greens!)
Salted Citrus Vegan Blondies Recipe
How to Kick-Start a Lectin-Free Diet

Sources
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4708628
2. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1938/2
3. http://www.uofmhealth.org/health-library/hn-2922005
4. https://www.ncbi.nlm.nih.gov/pubmed/16835878
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721
6. https://www.medicalnewstoday.com/articles/282769.php
7. https://www.medicalnewstoday.com/articles/270609.php
8. https://www.ncbi.nlm.nih.gov/pubmed/27353735