As we get closer to the farmers’ markets opening, I want to share more – less widely known – vegetables. Time to increase your options when making dinner!
Fennel has never been a part of the menu for my family. Why? I have no idea. I have never had any good recipes to test out with it… so when I found an article and a recipe in Environmental Nutrition’s February 2011 paper which is, unfortunately, no longer available. I thought I would give it a shot.
So, a little history of fennel. Fennel is a native plant of the middle east / Mediterranean. In Greek history it has been used to increase courage before a battle, ward off evil spirits, stave off hunger, cure bad breath, and help cure digestive ailments. It is said to have been a gift from the gods to bring knowledge to man.
Fennel is in the same family as dill, parsley, and cumin. All parts of the Fennel plant can be used – seed, root, stalk, and leaves (dill-like). It is fresh if both stalk and bulb are white and firm, it carries a light licorice scent, and it shows no sign of flowering. Fennel (1 cup) has 11% of the DV for dietary fiber, 10% for potassium, 8% for manganese, and 6% for folate (B9). It is also high in Vitamin C and antioxidants. The bulb is primarily used for salads and sandwiches. When cooked the bulb is usually paired with seafood, fish, or veal. The stalk and leaves are added soups and stews.
Recommended reading: https://www.bbcgoodfood.com/howto/guide/health-benefits-fennel
More recommended reading: https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits
I’ve included a recipe below that will show up on the Recipes page today as well for those that like to print out the full recipes.
Radicchio, Pear and Fennel Salad with Anise Orange Dressing
DRESSING
1/2 C fresh squeezed orange juice
1 T clear honey
1 tsp fennel seeds, coarsely ground
1/4 tsp fresh ground pepper
1/2 C extra virgin olive oil
SALAD
1 fennel bulb with fronds (1 1/4lbs) quartered lengthwise
2 organic d’Anjou pears
1 3/4 lbs radicchio (2 medium heads), thinly sliced
Dressing: whisk together all dressing ingredients until well combined.
Salad: tear enough fennel fronds into small sprigs to measure 1/2 cup. Trim fennel stalks flush with bulb and discard stalks. Cut out and discard core of bulb. Then cut bulb lengthwise into thin strips. Core pears, then julienne into 3″ long matchsticks. Combine fennel strips and fronds with the pears, radicchio, and dressing. Toss well.
Nutritional information per serving: 140 calories, 1g protein, 14g carbohydrates, 9g fat, 27mg sodium, 4g dietary fiber.
Modified recipe, original courtesy of Melissa: https://www.melissas.com/blogs/salad/radicchio-pear-and-fennel-salad-with-anise-orange-dressing
What do you think? Let’s try it another way. This will also show up on the Recipes page.
Roasted Fennel with Garlic and Herbs
2 large bulbs fennel
3 tbsp olive oil
2 cloves garlic minced
3/4 tsp Real salt
1 tsp Fresh Ground black pepper
1 tsp dried thyme
1/4 cup parmesan
Preheat the oven to 400 degrees Fahrenheit.
Remove any of the stalks from the fennel bulbs and then cut them in half lengthwise. Cut each halved fennel bulb into 1/2-inch-thick slices and arrange the slices on a parchment paper lined baking sheet ensuring that they are all laid out evenly and do not overlap.
In a bowl combine the olive oil and minced garlic and brush it over the sliced fennel and then sprinkle the thyme, salt and pepper overtop to ensure they are all well-seasoned.
Roast the fennel in the oven for 25 minutes. After 25 minutes if using parmesan, sprinkle it over the fennel and then return the tray to the oven to bake for another 10 minutes.
After 35 minutes of baking the fennel should be tender and caramelized on the edges (cook for another 5-8 minutes if it’s not yet tender). Serve warm.
Alternatives: Add some pasta or use in a frittata.
Recipe courtesy of Every Last Bite: https://www.everylastbite.com/roasted-fennel/
Let me know how you liked your fennel. Not at all? Roasted? Fresh?
Enjoy!! E