fennel, red onion and grapefruit salad with blue cheese

We recently made this at our PLAY. EAT. CHAT. (Part VI) event
hosted by Keri Martin of Second Life Bikes.

SERVES 6

GLUTEN FREE
VEGETARIAN

This recipe, adapted from one in Vegetarian Times is chock full of vitamin C, which is the body’s primary water-soluble antioxidant, able to neutralize free radicals and is antimicrobial and is also needed for the proper function of the immune system.

Spring time is notorious for colds and flu, so we need vitamin C as much as we can get! Fennel is crunchy and slightly sweet is available in early spring when it is at its best.

The phytonutrient anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer. Fennel is also an excellent source of vitamin C as are grapefruit and red onion.

Soaking tames the bite of the raw onions and mellows out their flavor. The sulfur compounds responsible for that harsh “biting” flavor and onion’s powerful aftertaste dissipate into the water from the cut surfaces of the onion.

You can add a spring green, like arugula, to this salad to boost the nutrition even more.

Ingredients:

• 1 medium red onion, peeled and quartered
• 3 small or 2 large fennel heads, trimmed and halved, fronds reserved
• 2 pink grapefruits
• 2 t Dijon mustard
• 1½ t raspberry vinegar
• 3 t extra virgin olive oil
• 1½ t toasted walnut oil
• 4 oz crumbled blue cheese

Method:

1. Shave onion into thin slices with a knife, grater, mandoline, or food processor fitted with slicing blade. Transfer to small bowl, and cover with cold water. Set aside.
2. Shave fennel into thin slices with grater, mandoline, or food processor fitted with slicing blade. Coarsely chop fennel fronds. Transfer all to large bowl.
3. For the grapefruit, cut away the rind to get to the segments without the skin. For directions on how to do this easily, check this site out. Keep the juices to add to the dressing.
4. Whisk together mustard and vinegar in small bowl. Whisk in olive and walnut oils, and season with salt and pepper.
5. Drain onion, and add to fennel and grapefruit mixture. Toss with vinaigrette, then fold in cheese.