Eosinophilic Esophagitis Friendly Fennel-Orange Salad
Bright, refreshing, and built almost entirely from whole produce, this salad is a genuinely exciting option for anyone navigating the strict ingredient limits that come with eosinophilic esophagitis. The combination of crisp shaved fennel and juicy orange segments creates a dish that feels restaurant-worthy without relying on any of the common trigger foods that make so many salads off-limits. A quick soak in ice water gives the fennel an irresistible crunch and mellows its anise edge, so even skeptics tend to go back for seconds. The dressing comes together with olive oil, fresh citrus juice, a touch of honey, and simple seasonings — nothing hidden, nothing processed, just clean flavors you can actually trust. Castelvetrano olives add a buttery richness that makes the whole bowl feel satisfying rather than like a compromise. The optional Parmesan finish lets you customize based on your personal tolerance, keeping the base recipe flexible for different stages of an elimination diet. It's the kind of dish that proves eating carefully doesn't have to mean eating boringly.
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Learn more →Ingredients
4 servings
For the salad
- 2 medium fennel bulbs, fronds reserved
- 3 medium navel oranges
- ¼ small red onion, very thinly sliced
- ⅓ cup castelvetrano olives, pitted and roughly torn
For the dressing
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh orange juice (from one of the segmented oranges)
- 1 tbsp fresh lemon juice
- 1 tsp honey
- ¼ tsp red pepper flakes
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped
- 2 tbsp fennel fronds, roughly torn (optional)
- 1 oz shaved parmesan (optional)
Can be omittedshaved parmesan
Instructions
- 1
Trim the fennel bulbs: cut off the stalks and any tough outer layers, then halve each bulb through the root. Using a mandoline or a sharp knife, shave the fennel crosswise into very thin slices, about 1/8 inch thick. Place in a large bowl of ice water and let stand for 10 minutes, until the slices curl slightly and crisp up. Drain well and pat dry with a clean kitchen towel.
- 2
Working over a bowl to catch the juice, cut the top and bottom off each orange, then stand each orange upright and slice away the peel and white pith from top to bottom, following the curve of the fruit. Hold the peeled orange over the bowl and cut between the membranes to release the segments, letting them fall into the bowl. Squeeze the spent membranes over the bowl to extract the juice, then measure out 2 tbsp of the juice for the dressing.
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