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New Year's Salad

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December 31, 2012 | Issue 433

New American Plate for a New Year

New Year's Salad

If you’ve made the resolution to eat better, exercise more, or lose a bit of weight, start with small changes. This week we have a delicious salad recipe to get the year off to a healthy start. By filling at least 2/3 of your plate with plant foods and 1/3 or less with animal protein, you’ll create meals that lower you risk for cancer and other chronic diseases and manage your weight, at the same time.

  • 4 cups arugula
  • 2 fennel bulbs, sliced into thin wedges
  • 1 Fuyu persimmon, sliced into wedges
  • 1/4 cup walnuts
  • 1/4 cup pomegranate seeds
  • 1/4 cup reduced-fat feta cheese
  • 1 Tbsp. extra virgin olive oil
  • 1/4 cup orange juice
  • Salt and freshly ground black pepper, to taste


  1. In large salad bowl, combine arugula, fennel, fuyu persimmon, walnuts, pomegranate seeds and feta. 
  2. Whisk together remaining ingredients in a small bowl.  Drizzle over salad and serve.
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Holiday Recipes
from AICR's Test Kitchen


Grocery list

Fennel bulbs
Fuyu persimmon
Pomegranate seeds
Reduced-fat feta cheese
Olive oil
Orange juice
Salt and freshly ground black pepper, to taste

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A little bit of fat, like an oil-based dressing, can help your body absorb nutrients like carotenoids from your salad.

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