Shaved Fennel Salad with Pomegranate and Parmesan Cheese

Light, crisp, and deeply nourishing

A perfect winter dish, this refreshing salad brings together the cooling crunch of fennel, the bright pop of pomegranate, and the rich umami depth of Parmesan. It is simple to prepare, supportive for healthy digestion, and adds vibrant color to any meal. Food can be both fun and deeply nourishing, and I always encourage a bit of creativity in the kitchen. Our senses and our inner landscape are connected, and nourishment comes not only from eating but from the thoughtful, intentional process of preparing food.

Just as with Chinese herbal formulas, a beautiful recipe is built on balance. We look for ingredients that complement one another, bringing together cooling and warming qualities, astringent and dispersing actions. It is the interplay between these qualities that creates true harmony on the plate and within the body.

Food Energetics in Chinese Medicine for Fennel and Pomegranate Salad

Fennel (Xiao Hui Xiang)

In Chinese medicine, fennel is warming, aromatic, and helps regulate Qi, particularly in the digestive system. It eases bloating, abdominal pain, and cold-type digestive discomfort. Even though raw fennel has a cooling mouthfeel, its energetic nature gently warms and moves stagnation, making it an excellent choice for sluggish digestion or that “stuck” feeling after heavy meals.

Pomegranate (Shi Liu)

Pomegranate is astringent and cooling. It nourishes Yin and fluids, supports digestion, and helps stop diarrhea due to its gentle astringent nature. The vibrant red seeds tonify Blood and are thought to promote longevity and vitality, perfect for brightening the complexion and supporting healthy circulation. Abundantly available during the winter in Southern California.

Red Onion (Hong Cong)

Red onions are warming and pungent, helping to move Qi, open the pores, and dispel Cold and Damp. It supports the Lung and Stomach, aids digestion, and gently promotes circulation. Raw red onion is more dispersing, while cooked red onion is milder and easier on the digestion.

Parmesan Cheese

In moderation, Parmesan adds a grounding, nourishing quality. Aged cheeses are considered warming and tonifying, especially for the Spleen and Kidney systems. The salty, savory flavor supports Kidney energy, while its richness helps rebuild Qi and Blood in those who tend toward weakness or fatigue.

Olive Oil

Moistens the Liver, nourishes Yin, and supports smooth Qi flow. It’s especially beneficial for dryness in the body or mild constipation.

Lemon Juice

Sour and slightly cooling, lemon moves Liver Qi and aids digestion. It brings balance to the rich and earthy flavors in this salad.

Recipe - Serves 4

Ingredients

• 2 medium fennel bulbs, trimmed and thinly shaved (use a mandoline if possible)

• ½ small red onion, very thinly sliced (optional)

• ½ cup pomegranate seeds

• ¼ cup shaved Parmesan or crumbled feta (optional)

• 3 tablespoons extra virgin olive oil

• 1 tablespoon freshly squeezed lemon juice

• 1 tablespoon white wine vinegar (or champagne vinegar)

• 1 teaspoon honey or maple syrup

• Sea salt and freshly ground black pepper, to taste

Instructions

1. Shave the fennel and onion: Use a mandoline on its medium setting to slice the fennel bulb. Hold the bulb firmly and move it across the blade with slow, even strokes. Always use the hand guard or a protective glove to keep your fingers safe. If you don’t have a mandoline, slice as thinly as possible with a sharp knife. Repeat technique with the red onion.

2. Shave the Parmesan: Use a vegetable peeler to create thin, delicate ribbons of cheese. Shave directly over the bowl for the most even distribution.

3. Toss shaved fennel with lemon juice, olive oil, salt, and pepper.

4. Top with pomegranate seeds and Parmesan just before serving.

Tips

• For extra crisp fennel, soak the shavings in a bowl of ice water for 5 minutes before draining and drying.

• The ingredient measurements are suggestions feel free to wing it and add less or more depending on your palate.

• This salad pairs beautifully with roasted salmon, chicken, or lentils.

• Buy good quality blocks of parmesan with the rind still attached (save the rind for stews and beans).

• Save the fennel fronds for garnish or to add to soups for gentle digestive support.