Winter months call for a different type of salad when leafy greens aren't really in season, and the quality is hit or miss. So we're using more seasonal produce, and cranking up the flavor! Fennel Grapefruit Salad with an incredibly easy Honey Mint Vinaigrette is quick enough for a busy weeknight, yet feels fancy enough for company. It's tangy and sweet, with a fantastic, fresh crunch from the slightly licoricey fennel.
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While this salad uses winter produce, these ingredients are available year-round, so you can make it anytime.
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What makes this salad heart healthy?
First, if you are on heart medications (or any medications), check to make sure it's not one with which grapefruit should be avoided - there are many. To learn more, you may want to read Grapefruit and Heart Medications. Be sure to discuss any concerns you have with your doctor or pharmacist.
Grapefruit and heart health
That being said, grapefruit does seem to have some heart healthy qualities. In one small study, including grapefruit pectin (a type of fiber) daily was shown to decrease cholesterol levels significantly. While pectin from many sources seems to show this same, or similar, result, this demonstrates that grapefruit can certainly be included as part of a heart healthy diet. Grapefruit juice would likely not have the same effect, as the fiber has been removed from it.
A later study compared different types of pectin and their cholesterol lowering properties to each other, and found apple and citrus (but not orange) pectin to be most effective at lowering cholesterol. While the studies aimed at 15 grams of pectin daily, the authors also found benefit with as little as 6 grams per day. For reference, the edible portion of a grapefruit contains about 7.5 grams of pectin, and a medium sized apple has 1-2 grams of pectin.
Similarly, grapefruit's effect on blood pressure has been the topic of intense interest over the last few decades. One meta-analysis of 3 randomly controlled trials found a significant decrease in systolic blood pressure (the top number) of 2.43 mmHg on average, however, the authors note that there was no established dose of grapefruit among the trials. That means we can't really say how much grapefruit one would need to eat to obtain that benefit. Other studies, like this one, and this one, have more conflicting results, so more research is needed, but in the meantime, grapefruit seems a great addition to a heart healthy diet.
Fennel and heart health
Fennel, on the other hand, is the subject of many fewer studies. It has been used in traditional medicine as a diuretic, and may have some ability to lower blood pressure, however, it's far too early to say for sure that it holds either of these properties. What we do know, is that it's delicious (okay, that's my personal opinion!), that it is low in calories, high in water content, and a good source of fiber, vitamin C, and potassium. All great things for your heart!
Ingredients
To make Fennel Grapefruit Salad, make sure to choose a fennel bulb that is firm with green fronds that are not wilted. You may see some brown bruising on the outside of the bulb, but as long as it doesn't extend deeper than the first layer of the bulb, it will be fine to use - just remove the outer layer before using it.
- Fennel bulb
- Grapefruit
- Oranges
- Olive oil
- Rice vinegar
- Honey
- Mint
- Ground ginger
- Salt
See recipe card for quantities.
Instructions
If you're not sure how to cut the peel and pith from citrus, or cut a fennel bulb, here are some step by step photos to help you make this recipe.
Start by cutting the top and bottom ends off of one of the grapefruits, and carefully cut just inside the pith (white part) all the way down the side of the fruit.
Continue to cut this way all the way around the grapefruit, until you are back to the beginning.
Over a large bowl, use a sharp knife to carefully slice inside each of the segment membranes to release the segments. If you are worried about cutting your hand, do this part on a cutting board!
Cut all the segments from the grapefruit, and repeat with the other grapefruit.
Repeat the above steps with each orange. Drain excess juice from the bowl.
Cut the top stems and fronds from the fennel.
Slice the bulb in half, and use a triangular shaped cut to remove the core.
Shave or slice very thinly. Use a mandolin to do this if you have one.
Add the fennel to the bowl with the grapefruit and oranges.
Toss to combine.
Add all the vinaigrette ingredients to a small bowl and whisk.
Pour the dressing on the salad, and toss to combine.
Hint: A mandolin slicer is quite a handy tool to have in the kitchen. I love this All in One Chopper, Slicer, and Grater (affiliate link). It's the one in the picture above, and I use it often.
If you would like a video tutorial on cutting those citrus segments out, check out this video:
Substitutions
Here are a few substitutions you might like to use for the fennel grapefruit salad.
- Vinegar - you can use apple cider vinegar or white balsamic vinegar instead of rice vinegar
- Oranges - if blood oranges aren't in season or you can't find them, use Cara Cara or navel oranges
- Vegan - to make this vegan, simply use agave nectar or pure maple syrup instead of honey
Equipment
You don't need a lot of special equipment for this Fennel Grapefruit Salad - just a cutting board and knife besides your serving bowl and spoon.
But one thing I do recommend is this All in One Chopper, Slicer, and Grater (affiliate link), or any other mandolin slicer that you might have. That's because the fennel is very dense and crunchy, and if it's too thick it's a little hard to eat, and overwhelming to the salad.
Storage
Store leftovers in a closed container for up to three days. It will still be safe to eat for up to 5, but the fruit will begin to break down.
Do not freeze the salad.
Pro tip
Ruby red or pink grapefruit are sweeter options. Pick either of those for this salad for the best taste!
FAQ
Dried mint and fresh mint have slightly different flavor profiles, but yes, you can use dried. Use 1 teaspoon dried mint instead of 1 tablespoon fresh.
Yes, the citrus fruits will release their juices with time. If you haven't added the dressing, just pour the extra juice out. Better yet, pour it into a glass and enjoy your fresh orange-grapefruit juice!
This recipe is vegetarian as written. To make it vegan, just omit the honey, and use agave nectar or pure maple syrup instead.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Fennel Grapefruit Salad:
📖 Recipe
Fennel Grapefruit Salad with Honey Mint Vinaigrette
Equipment
Ingredients
- 2 medium Red Grapefruit
- 3 Blood Oranges or Cara Cara Oranges
- 1 large Fennel Bulb
For the Honey Mint Vinaigrette
- 3 tablespoon Olive Oil
- 1 tablespoon Rice Vinegar
- 1 tablespoon Fresh Mint minced
- 2 teaspoon Honey
- ½ teaspoon ground Ginger
- Pinch of Salt
Instructions
- Cut the peel and pith (white, bitter part of the peel) off the grapefruit and blood oranges.
- Cut the segments of both into a large bowl.
- Drain the excess juice out the bowl. This won't be used in the recipe. It makes a nice refreshing beverage!
- Cut the top stems off the fennel bulb, and set aside.
- Slice the fennel in half, and cut out the core. Slice or shave the fennel very thin. Use a mandolin slicer if you have one.
- Add the fennel to the bowl with the citrus fruit.
- Make the vinaigrette: combine all the dressing ingredients and whisk to combine.
- Pour the dressing into the salad, and toss to combine.
- Garnish with fennel fronds, if desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
Renee Marshall says
It’s a great side dish and balancer for fish and any type of burger.
Laura Yautz says
Thanks, Renee! So glad you liked the salad!