Pear and Fennel Salad

Sílvia Taveira de Almeida, HCTP August 2019

This salad’s main ingredients have amazing nutritional benefits. Fennel eases digestion, and its aniseed flavor is so comforting when you want to add something a bit sweet to your salad. Pears are low in calories and high in nutritional value, both on the digestive and respiratory front.



  • 1 tablespoon goji berries
  • 1 pear
  • Juice of one lemon
  • 1 fennel bulb
  • 1/2 cucumber
  • 2-1/2 tablespoons sunflower seeds, lightly toasted and seasoned with tamari and powdered garlic
  • 2-1/2 cups salad leaves of your choice
  • 1/4 teaspoon sumac (optional)

For the dressing:

  • 4 tablespoons extra-virgin olive oil
  • Zest of half a lemon or lime
  • Juice of half a lemon or lime
  • 1 tablespoon minced dill (or a mix of parsley and coriander)
  • Sea salt and black pepper to taste


  1. Prepare dressing by placing all ingredients in a small bowl. Stir with fork to combine. You can also use a small food processor for this. Adjust the seasoning to your taste.
  2. Place goji berries in a cup and cover with warm water. Let them rehydrate while you prepare the rest of the salad.
  3. Peel and core pear. (You can leave the skin on if it’s organic.) As soon as you slice it, drizzle with lemon juice so it won’t darken. Also, if you feel the pear is too unripe, steam for 4 to 5 minutes, until translucent. It will soften and taste delicious!
  4. Wash and slice fennel. As soon as you slice it, drizzle with lemon juice or, even better, plunge it in bowl with ice water and a few drops of lemon juice. It will keep the fennel crisp. Peel and cube cucumber.
  5. Arrange salad leaves on plate. Distribute pear, fennel, and cucumber on top. Add a bit of sauce and mix it around with two spoons.
  6. Drain goji berries with tea strainer. Decorate salad with goji berries, sunflower seeds, and lemon zest or sumac.
  7. Serve remaining dressing on the side.

Sílvia Taveira de Almeida is a healthy eating mentor. She helps busy humans find the healthy lifestyle they need to lose weight in a healthy and sustainable way while also helping them manage their stress and find a safe space of individual well-being. Sílvia is a business woman, wife, and mother of two. She believes that cooking at home and healthy eating have made her happier and stronger. She currently lives in Lisbon and Maputo. Find more from Sílvia on her website and Instagram.

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