Apple and Fennel Salad

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Heal Your Headache Apple Fennel Salad

Like my Santa Barbara Garlic Shrimp, this recipe was also inspired by a salad on the menu at Industrial Eats. Of course theirs had walnuts, which is not allowed on the Heal Your Headache diet. I’m also almost 100% sure theirs had some kind of citrus. The flavors sounded really interesting to me, and I know that green apples are usually less of a migraine trigger for people than red. This is because red apples have higher tannins than green, however all apples are considered safe for the HYH diet.

I spent my Saturday testing new recipes like gluten free cornbread and Texas chili, and I think this one was the clear frontrunner. The Texas chili turned out a little too spicy, but it’s almost there so I’m hoping to post that one this week. This salad was the perfect complement to the heavy chili since it’s so light and refreshing. It tastes like it’s full of citrus without any at all!

Heal Your Headache Apple Fennel Salad

If you know you have a large issue with tannins, you can leave out the apple juice for the dressing. If you do this, I would add another tablespoon or two of olive oil and increase the honey to 1tsp. You can find a safe dijon here, it’s Annie’s Naturals. I would not make this too far ahead of time unless you add the apple at the very end, as it will begin to brown fairly quickly.  If you wanted to make this into a main course, you could add some fresh goat cheese and/or toasted pumpkin seeds as well.

For those who have never had fennel before, it is anise or licorice flavored. I usually don’t love the taste, but I like this salad. However if you totally despise anything anise flavored, this probably isn’t the dish for you.

Apple Fennel Salad
Prep Time
15 mins
Course: Salad
Servings: 4 small servings
Author: The Dizzy Cook
  • 1 bulb fennel, trimmed and very thinly sliced I found these ready to go at Trader Joe's and used a mandolin to thinly slice
  • 1 large green apple, shaved thin I used the mandolin for this as well
  • handful of arugula I used around 1/2 cup
  • 1/4 cup Italian flat-leaf parsley chopped
  • 2 tbsp organic apple juice (no additives)
  • 2 tbsp extra virgin olive oil
  • 1 tbsp distilled white vinegar
  • 1/2 tsp honey
  • 1/2 tsp HYH safe dijon I used HEB Organics Dijon, but Annie's Naturals is also good
  1. Whisk together ingredients for the dressing and add salt and freshly ground pepper to taste. It may taste a little tart, but it's wonderful once mixed together. 

  2. Add shaved vegetables, arugula, and parsley and toss with the dressing.

  3. *Fresh goat cheese and toasted pumpkin seeds would also be wonderful here, especially if the salad will be a main dish. 

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.

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