Crunchy Winter Salad

We found this recipe on The Globe and Mail’s Chef Basics with Matt DeMille.  It really is delicious!  We were a bit afraid that the beets would dominate the flavour, but they blend really nicely with the other ingredients.  The fennel adds a hint of liquorice, the pear a touch of sweetness, the pomegranate is crunchy…all-in-all a simply yummy mix.  Grapeseed oil is trendy right now, if you have it on hand that’s great. We substituted canola oil for a nice, light, local flavour; we didn’t have dry sherry vinegar on hand, so in the spirit of keeping it simple we substituted the red wine vinegar we had on hand. Don’t be afraid to experiment and make it your own!  Add some pumpkin seeds and feta cheese, tofu or chicken to make it a meal. Click here for preparation tips from Chef DeMille.

Crunchy Winter Salad

Serves 6 – Serving size 1 cup per serving


2 medium carrots, raw

1 medium beet, raw

1 bulb fennel, raw

1 cup (250 mL) kale, raw

1 medium pear, with skin

1/2 medium pomegranate


1 Tbsp (15 mL) Dijon Mustard

3 Tbsp (45 mL) maple syrup

1/4 cup (60 mL) dry sherry vinegar

3 Tbsp (45 mL) grape or canola oil

salt and pepper to taste

2 Tbsp (30 mL) lemon juice


1.  Peel and chop or shred carrots and beet.  Place in ice water while you prepare the other ingredients.

2.  Chop fennel bulb, pear and kale and place them in a large salad bowl.  Cut the pomegranate in half and use the back of a spoon to dislodge the seeds into the bowl (see the video for details

3.  Combine the salad dressing ingredients in a small bowl.  Whisk until emulsified.  Pour the dressing over the salad and mix completely (Cheff DeMille suggests mixing with your hands to get a nice even coating of dressing.

4.  Top with sprigs of parsley and mint and serve as a side salad.  Add goat cheese, feta, tofu, chicken, nuts or your favourite protein to make it into a meal on its own.

Nutritional analysis (per 1 cup/250 mL serving): 160 kcal, 7.5 g fat, 1 g saturated fat, 22 g carbohydrate, 4 g fibre, 3 g protein.  Canada Food Guide Servings:  2 Vegetables and Fruit.