01/03/2026
Spinach & Fennel Citrus Salad with Walnuts and Blue Cheese
Crisp fennel, tender spinach, rich walnuts, and a whisper of citrus come together in a salad that’s light, satisfying, and deeply nourishing. We’re recommending using heart-healthy olive oil, pink Himalayan salt in moderation, and add just enough orange to lift the flavors without adding unnecessary sugar.
This is one of those salads where a little goes a long way: bold flavor, balanced macros, and ingredients that truly work for your body. Do you want to learn more? Schedule nutritional coaching with us!
🌿 Why These Ingredients Matter
* Spinach delivers vitamins A, C, and K, folate, iron, and antioxidants that support heart health, eye health, and blood pressure regulation.
* Fennel adds crunch and fiber while supporting digestion and providing potassium and vitamin C.
* Walnuts bring plant-based omega-3 fatty acids (ALA), linked to reduced inflammation and improved heart and brain health.
* Blue cheese offers calcium and protein with intense flavor, meaning a small amount satisfies.
* Extra-virgin olive oil provides monounsaturated fats and polyphenols that support cardiovascular health and reduce inflammation.
* Walnut oil enhances flavor and adds additional omega-3s (used sparingly for aroma, not heat).
* Pink Himalayan salt contributes trace minerals and helps balance flavors when used lightly.
* Freshly cracked black pepper contains piperine, which supports digestion and enhances nutrient absorption.
* Lemon juice & zest add vitamin C and brightness, helping fats emulsify naturally.
* Fresh orange segments (minimal amount) bring gentle sweetness and citrus aroma that complement fennel beautifully, without spiking carbohydrates when used thoughtfully.
🥬 Ingredients (Serves 4)
Salad
* 5–6 cups fresh baby spinach
* 1 medium fennel bulb, thinly shaved
* ⅓ cup walnuts, lightly chopped
* ¼ cup crumbled blue cheese
* ¼ cup orange segments, chopped small (about ¼ of one orange)
Dressing
* 3 tbsp extra-virgin olive oil
* 1 tsp walnut oil (optional, for flavor)
* Zest of ½ lemon
* 1½ tbsp fresh lemon juice
* Pink Himalayan salt, to taste
* Freshly cracked black pepper, to taste
🥄 Instructions
1. Add spinach, fennel, walnuts, blue cheese, and chopped orange to a large bowl.
2. In a small jar or bowl, whisk olive oil, walnut oil (if using), lemon zest, and lemon juice.
3. Season lightly with pink Himalayan salt and black pepper.
4. Toss gently until evenly coated. Taste and adjust seasoning if needed.
5. Serve immediately for best texture and freshness.
🔬 Nutrition Notes (Summary)
* Low glycemic load due to fiber, fats, and controlled citrus
* Heart-healthy fats from olive oil, walnuts, and walnut oil
* Anti-inflammatory compounds from leafy greens, fennel, olive oil, and black pepper
* Digestive support from fennel fiber and piperine in black pepper
* Flavor-forward design that avoids added sugars or refined oils
📚 Nutrition Sources
* Spinach nutrition & benefits: https://www.healthline.com/nutrition/foods/spinach
* Fennel & fennel seed benefits: https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits
* Walnuts & omega-3 benefits: https://www.healthline.com/nutrition/benefits-of-walnuts
* Olive oil & heart health: https://www.healthline.com/nutrition/olive-oil
* Black pepper & piperine: https://www.healthline.com/nutrition/black-pepper-benefits
If you decide to make this, let us know how you like it! We’d love to hear about your experiences!
