Are you in need of a simple yet unique salad recipe? Look no further than this cucumber, fennel, and dill combination! The cucumbers make this salad light enough to serve on a warm day, while the fennel still has some winter flair. The best part about this recipe is that it requires only 5 ingredients and can be made in a matter of minutes.

Where our health is concerned, fennel in particular is low in calories, and contains high levels of potassium and vitamin C. Consuming fennel has been shown to increase metabolism, and boost immunity; perfect for a time of year when many of us are focused on getting rid of those last few holiday pounds, and warding off illness too!

Cucumber, Fennel, and Dill Salad (Serves 2-4)

INGREDIENTS

• 8-10 small cucumbers, thinly sliced
• 1 fennel bulb with core removed, sliced and fronds
• 1 shallot, diced
• 1 cup plain Greek yogurt
• 2 tablespoons chopped fresh dill

DIRECTIONS

1. Place the sliced cucumbers in a colander lined with cheese cloth or a paper towel, while you prepare the remaining ingredients, in order to remove any excess water. Before placing the cucumbers in a large mixing bowl, gently pat dry.
2. Combine the cucumbers and remaining ingredients in a large bowl. Serve immediately.

How do you like to prepare fennel?

By Jess O’Toole

This fresh autumn recipe is a whole new take on Brussels sprouts. The tiny cabbages are thinly sliced and steamed until crisp and tender. Complimented by sweet and juicy apples as well as crunchy hazelnuts, this salad is a refreshing surprise. Steaming the Brussels sprouts actually enhances this vegetable’s cholesterol lowering properties. Brussels sprouts also battle chronic inflammation and contain more anti-cancer glucosinolates than other cabbages. This salad is rich in protein and healthy fat to keep you satisfied without weighing you down, perfect for a light meal on its own. The recipe is easily doubled to serve four.
Serves 2 generously

Directions

1. Toast the hazelnuts. Heat the oven to 350 degrees Fahrenheit. Scatter the nuts on a high-sided baking sheet and roast them in the oven for about 10 minutes, until the skins begin to turn darker brown and crack. Tip the hazelnuts into a kitchen towel and allow to cool for a couple of minutes, then rub off the skins with the towel as best you can.
2. Prepare the Brussels sprouts by trimming the stem end and removing the outer leaves, then shred them using a food processor and the coarse shredding disc (or thinly slice them with a knife). Fill a large pot with about an inch of water and bring to a boil. Put the shredded Brussels sprouts in a steamer basket and place it in the pot, covered with the lid. Keep the pot at a simmer over low heat for about 5 minutes, tossing the Brussels sprouts once halfway through cooking. The steamed Brussels sprouts will be bright green and crisp-tender.
3. Just before the Brussels sprouts finish cooking, make the vinaigrette. Marinate the shallot with the apple cider vinegar and a pinch of sea salt in a medium bowl till softened, about 5 minutes. Gradually whisk in the hazelnut and vegetable oil. While the Brussels sprouts are still warm, toss them in the vinaigrette. Allow the Brussels sprouts to soak up the vinaigrette while you thinly slice the apple and chop the hazelnuts. (If you’re concerned about the apple browning, toss the slices in lemon juice to prevent oxidization.)
4. To serve the salad, mound a tangle of dressed Brussels sprouts on the plate, topping with apple slices, thyme leaves and chopped hazelnuts. This salad is best served immediately, while all the flavors are still bright and fresh.

Ingredients:

• 2 oz. hazelnuts
• 8 oz. Brussels sprouts
• 1 shallot, finely minced
• 2 tbsp. apple cider vinegar
• 2 tbsp. neutral flavored vegetable oil
• 2 tsp. hazelnut oil
• 1 tbsp. fresh thyme leaves
• 1 sweet apple, such as Pink Lady or Braeburn
• Sea salt and freshly ground black pepper

Nutrition Facts Per Serving

• Calories 422
• Total Fat 36g
• Saturated Fat 2g
• Cholesterol 0mg
• Sodium 30mg
• Total Carbohydrates 26g
• Dietary Fiber 9g
• Sugars 11g
• Protein 8g

By Carlynn Woolsey
If you are suffering from an inflammatory disorder such as arthritis, consider adding more omega-3 fatty acids to your diet. Studies have shown that patients with an increased consumption of these nutrients have been able to significantly reduce the symptoms associated with arthritis. Both edamame and chia seeds have a high concentration of omega-3s, and conveniently pair well together in this recipe.
This salad can be made up to two days in advance as the flavors only deepen as it rests in the refrigerator. It is a satisfying meal on its own, but would be equally delicious paired with a piece of fish, which would up the omega-3 quotient here too! (Makes 4 Side Portions or 2 Main)

Directions

1. Bring a large pot of water to a boil over high heat. Prepare a small bowl filled with ice water to place next to the pot. Cook the edamame and peas in the boiling water for approximately 2 minutes, until green and warmed through. Drain the vegetables and immediately plunge them in the ice bath to stop the cooking process. Drain again, and place in a mixing bowl with the chives.
2. Meanwhile, in a small bowl or jar, whisk together the rice wine vinegar, garlic, mustard, soy sauce, olive oil and sesame oil.
3. Pour the dressing over the vegetables and chives. Add the sesame and chia seeds. Mix to thoroughly combine.
4. Serve cold at room temperature.

Ingredients:

• 1 cup shelled frozen edamame
• 1 cup fresh or frozen green peas
• 2 tbsp. chopped fresh chives
• 1/4 cup seasoned rice wine vinegar
• 1 small garlic clove, minced
• 1/2 tbsp. Dijon mustard
• 1/2 tbsp. soy sauce
• 2 tbsp. olive oil
• 1 tbsp. sesame oil
• 1 tbsp. sesame seeds
• 1 tbsp. chia seeds

Try something new this summer.

By Carlynn Woolsey

Wheat berries are whole-wheat kernels that contain the bran, germ and endosperm. By nature, this whole food offers a high nutritional profile. It is full of fiber, protein and is a good source of B vitamins, iron, folate and calcium. In traditional Chinese medicine, the wheat berry is used to strengthen vital energy, or “qi,” which can be helpful in overcoming a host of health issues, including depression and disorders of the gastrointestinal tract. With its versatility and adaptability to hold up in almost any dish, the wheat berry is a great choice to add variety and a burst of nutrition to any meal.

(Serves 2 Main, 4 Side)

1. Heat the olive oil over medium heat in a large pot. Add the shallot and celery to the pot and sauté for approximately 5 minutes, just until the shallots are translucent.
2. Add the wheat berries and stock to the pot and bring to a boil. Stir in the poultry seasoning and thyme, and cover the pot, turning the heat to low. Continue to cook for approximately 40 minutes, stirring occasionally, until the wheat berries are tender.
3. Add the dried fruit to the pot, and continue to cook for an additional 5 minutes (the fruit should plump and be warmed, through).
4. Serve with pepper and a sprinkling of fresh thyme.

Ingredients:

• 1 tbsp. olive oil
• 1 shallot, diced
• 1 stalk celery, diced
• 1 cup wheat berries
• 4 cups vegetable stock
• 1 tsp. poultry seasoning
• 3-4 branches fresh thyme, removed from stem
• ¼ cup dried cranberries (or cherries, or raisins)