Italian Winter Citrus Salad

“Food makes people happy, it takes you back home, it says so many things that words can’t say.”

Sofia Loren

Blood Orange, Anchovy, and Fennel Salad with Castellano Olives, a salad Sofia Loren would love, and a dish to transport you to Italy, where food is made to be treasured and savored.

Ingredients:

• 3 blood oranges, peeled and sliced into rounds

• 6-8 anchovy fillets, minced

• 1 large fennel bulb, thinly shaved

• 1/4 cup fennel fronds, chopped

• 1/2 cup Castellano olives, pitted and halved

• 1/4 cup extra virgin olive oil (EVOO)

• Sea salt, to taste

• Freshly ground black pepper, to taste

Instructions:

1. Prepare the Ingredients:

   • Peel and slice the blood oranges into rounds, removing any seeds.

   • Mince the anchovy fillets finely.

   • Thinly shave the fennel bulb using a mandoline or a sharp knife.

   • Chop the fennel fronds.

2. Assemble the Salad:

   • In a large serving platter, arrange the blood orange slices, ensuring an even distribution.

   • Scatter the shaved fennel over the blood oranges.

   • Sprinkle the minced anchovy fillets evenly over the salad.

   • Distribute the Castellano olives over the salad.

3. Dress the Salad:

   • Drizzle extra virgin olive oil (EVOO) evenly over the salad.

   • Season the salad with sea salt and freshly ground black pepper according to taste.

4. Garnish with Fennel Fronds:

   • Sprinkle the chopped fennel fronds over the salad as a fresh and aromatic garnish.

5. Serve and Enjoy:

   • Toss the salad gently before serving to coat the ingredients with the dressing.

   • Present the appetizer on individual plates or allow guests to serve themselves from the platter.

Nutritional Therapy Notes:

All about Vitamin C:

WHY DO WE NEED VITAMIN C?

Unlike most mammals, which produce their Vitamin C in very high amounts (and even more under stress), humans cannot manufacture their own Vitamin C. Interestingly, we have three out of the four enzymes needed to make Vitamin C, but the 4th enzyme is turned off — the gene that made the 4th enzyme mutated and is no longer expressed in humans. Therefore, we must obtain Vitamin C through our diet and/or a Vitamin C supplement to support proper health.

WHAT HAPPENS WHEN THE BODY IS RUNNING LOW ON VITAMIN C?

According to the National Institutes of Health, too little Vitamin C can lead to serious health challenges. Low Vitamin C levels can affect several body parts and systems, including:

• Hair health and texture*

• Gum and dental health*

• Dermal (skin) health and texture*

• Wound-healing process*

• Bruise recovery*

• Joint health*

• Red blood cell health*

• Immune system response*

• Metabolic rate*

In this Winter Salad Recipe, you will find a complex array of tasty nutrients that delight the palate and bring a ray of sunshine to your health this winter.

• Blood Oranges: Rich in vitamin C, antioxidants, and fiber, blood oranges are visually stunning and bring a sweet tartness to this salad.

• Anchovies: I know …. I know anchovies are not everyone’s cup of tea, but you know what? They are worth coaching your palate as they contain omega-3 fatty acids and protein; anchovies contribute to heart health and provide essential nutrients.

• Fennel: Low in calories and high in fiber, fennel aids digestion and provides a range of vitamins and minerals. I make sure fennel is a staple in my pantry. In need of a crunch and munch, let fennel bring you that experience.

• Castellano Olives: A source of healthy monounsaturated fats and antioxidants, olives offer anti-inflammatory benefits. Hands down, my favorite olive; search for these in your Italian markets…like now!

• Extra Virgin Olive Oil (EVOO): High in healthy monounsaturated fats and antioxidants, EVOO supports heart health and provides anti-inflammatory properties.

Hey, let me know what you think about this salad. Or are you an anchovy friend or foe? Taste the wellness, XOMP