Fennel

Description :

Fennel is a fragrant, bulbous vegetable with a mild, liquorice-like flavour. Its white bulb, feathery green fronds, and stalks are all edible, offering versatility in the kitchen. Commonly used in Mediterranean and Italian cuisines, adding a fresh, slightly sweet taste to salads, soups, and roasted dishes. Its crisp texture when raw softens beautifully when cooked, making it a popular addition to a wide range of savoury meals.

Health Benefits from eating Fennel :

Rich in antioxidants, which help combat inflammation and support immune health. It’s an excellent source of fibre, aiding digestion and promoting gut health. Also containing essential vitamins like vitamin C, which boosts immunity, and potassium, which supports heart health and helps regulate blood pressure.

How to Prepare your fennel :

Start by cutting off the fronds (the leafy green tops) and saving them for garnish or seasoning. Slice off the base of the bulb, then cut the fennel in half. From there, you can slice, chop, or shave the fennel depending on your recipe. Also can be eaten raw in salads, roasted, sautéed, or added to soups for a mild, anise-like flavour.

Here’s a simple and delicious recipe for Roasted Fennel:

Ingredients:

• 2 fennel bulbs, trimmed and sliced
• 2 tbsp olive oil
• 1 tsp dried thyme (or fresh thyme)
• Salt and pepper to taste
• 1 tbsp lemon juice
• 1/4 cup grated Parmesan cheese (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Slice the fennel bulbs into 1/2-inch thick wedges. Place them on a baking sheet.
3. Drizzle the fennel with olive oil, and sprinkle with thyme, salt, and pepper. Toss to coat evenly.
4. Roast in the oven for 25-30 minutes, until the fennel is tender and golden, flipping halfway through.
5. Remove from the oven and drizzle with lemon juice. Optionally, sprinkle with Parmesan cheese for added flavour.
6. Serve as a side dish or over grains like quinoa or couscous. Enjoy!

Here’s a fresh and flavourful Fennel Salad recipe:

Ingredients:

• 1 fennel bulb, thinly sliced
• 1 apple (preferably green), thinly sliced
• 1/4 red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp honey (optional)
• Salt and pepper to taste
• Fresh parsley or mint for garnish

Instructions:

1. Thinly slice the fennel bulb, apple, and red onion. Place them in a large bowl.
2. In a small bowl, whisk together olive oil, lemon juice, honey (if using), salt, and pepper.
3. Pour the dressing over the fennel, apple, and onion, and toss to combine.
4. Garnish with fresh parsley or mint.
5. Serve immediately as a refreshing side salad or light lunch. Enjoy!