real food, real flavor, real life.
Fresh, colorful, crunchy, slightly sweet, slightly sharp, and built from whole foods. Basically what a summer salad should be, easy and delicious.
Serves
4 side portions
or 2 larger portions
Time
15–20 minutes
Ingredients
12 ingredients
• 2 medium multi-colored carrots, thinly shaved or sliced
• 1 small fennel bulb, thinly shaved
• 1 cup cooked beets, sliced or diced
• ½ cup pickled red onions
• 2 cups arugula or mixed greens
• ¼ cup fresh parsley, chopped
• 2 tablespoons pumpkin seeds
• 2 ounces goat cheese or feta, crumbled
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh orange juice
• 1 tablespoon apple cider vinegar
• ¼ teaspoon sea salt and ¼ teaspoon black pepper
Method
1. Shave the vegetables.
Thinly slice or shave the carrots and fennel. Use a sharp knife or a mandoline.
2. Prepare the base.
Place the arugula or mixed greens on a large platter or shallow serving bowl.
3. Layer the salad.
Add the shaved carrots, fennel, cooked beets, and pickled red onions over the greens.
4. Make the dressing.
In a small bowl, whisk together the extra-virgin olive oil, fresh orange juice, apple cider vinegar, sea salt, and black pepper.
5. Finish.
Drizzle the dressing over the salad. Top with parsley, pumpkin seeds, and goat cheese or feta.
6. Serve.
Serve straight away, fresh while the vegetables still have crunch and the colors still look alive.
Optional Protein Additions
To make this a more complete meal, add:
• Grilled chicken
• Salmon
• Shrimp
• White beans
• Lentils
• Boiled eggs
Why this works for MW&B
This one fits the MW&B rules well: fresh, whole-food ingredients, colorful plants, healthy fats, crunch, fiber, and big flavor without overcomplicating the plate.
It supports Real Food First, Gut Health and Digestive Support, Reduce Harmful Inputs, and Healthy Skepticism because it is actual food.
The carrots bring sweetness and color. The fennel adds crunch and a light anise flavor. The beets bring earthiness and natural sweetness. Pickled red onions wake everything up. Pumpkin seeds add texture and healthy fats. Goat cheese or feta gives creaminess and saltiness without needing a heavy dressing.
Simple food. Big flavor. No nonsense.
Estimated Nutrition Breakdown
Based on 4 side portions.
Per side serving
Calories: about 207
Protein: about 7 g
Carbohydrates: about 17 g
Fiber: about 5 g
Total fat: about 14 g
Saturated fat: about 4 g
Natural sugars: about 9–10 g
Sodium: about 160 mg, not including extra salt from pickled onions or cheese variation
Per larger portion, based on 2 servings
Calories: about 414
Protein: about 14 g
Carbohydrates: about 33 g
Fiber: about 9 g
Total fat: about 27 g
Saturated fat: about 9 g
Natural sugars: about 19 g
Sodium: about 315 mg, not including extra salt from pickled onions or cheese variation
Nutrition Note
Nutrition values are estimates. The final numbers will change depending on the size of the carrots, fennel, and beets, the amount of cheese used, whether you choose goat cheese or feta, how salty the pickled onions are, and whether the olive oil is measured calmly or over poured.
This is a bright, crunchy, whole-food salad that works beautifully with grilled fish, chicken, shrimp, beans, lentils, or eggs. It brings color, fiber, flavor, and amazing texture to the plate.
