Many times, when I go to the produce section of the grocery store, there is a fruit or vegetable that sticks out to me that I have no idea how to use or what it even tastes like. For me and many others, fennel was one of those ingredients that stuck out. Fennel is a part of the carrot family and is very versatile. You can eat it raw, sautéed, roasted, in soups, salads, or even just a a garnish on one of your already favorite dishes. Take advantage of this vegetable, you can eat the bulb, seeds, stalks and leaves.
- Fennel and Fennel seeds are both low in calories while still providing plenty of other nutrients. One cup of raw fennel bulb contains 12% of the RDI for Vitamin C, 8% of the RDI for Potassium, and 7% of the RDI for Manganese.
- Vitamin C is a very important vitamin to have in your system. Vitamin C acts fast to repair tissue, support immune health, and protects against cell damage
- Essential oil of fennel has been shown to contain more than 87 volatile compounds. These compounds have a powerful effect on your health, mainly as anti-inflammatory agents. People who include these compounds in their diet have a lower risk of heart disease, obesity, cancer, neurological diseases, and type 2 diabetes.
- Fennel seeds are quite filling and can curb and control your appetite. One of the major component of fennel essential oil, anethole, is said to be behind the appetite-suppressing qualities of the plant
Recipes:
Seared Fennel and Tomatoes with Mustard Vinaigrette (Foodandwine.com)
- 2 tablespoons Dijon Mustard
- 2 tablespoons Red Wine Vinegar
- 1/2 cup plus 6 tablespoons Extra Virgin Olive Oil
- Kosher Salt
- Pepper
- 4 large Roma tomatoes
- 3 Fennel Bulbs
- Tarragon Leaves
In a small bowl, whisk the mustard with the vinegar. While whisking constantly, drizzle in 1/2 cup of the olive oil until emulsified. Season with salt and pepper.
Heat a griddle or large cast-iron skillet. Brush the tomatoes and fennel all over with the remaining 6 tablespoons of olive oil and season with salt and pepper. Working in batches, cook the tomatoes cut side down until lightly charred, about 3 minutes. Transfer to a platter charred side up. Working in batches, cook the fennel, turning once, until just tender and lightly charred, about 6 minutes. Transfer to the platter with the tomatoes. Drizzle the vegetables with the vinaigrette and garnish with the reserved fennel fronds and tarragon. Serve warm or at room temperature.
Fennel al Forno (cooking.nytime.com)
- 4 medium Fennel Bulbs
- Salt and Pepper
- 3 tablespoons Extra Virgin Olive Oil
- 1/2 teaspoon Fennel Seed
- 3 cloves Garlic
- 1/8 teaspoon Red Pepper Flakes
- 1/2 teaspoon chopped Rosemary
- 1/2 pound fresh Mozzarella
- 2 teaspoons Rosemary leaves
- 1/4 cup coarse dry homemade Bread Crumbs
- 1/2 cup grated Parmesan
- 2 tablespoons chopped Parsley
- Heat oven to 375 degrees. Remove a thin layer of the fennel bulbs’ tough exterior with a paring knife or sharp vegetable peeler. Cut the fennel crosswise into half-inch-thick slices. Bring a large pot of salted water to boil. Boil the fennel for 1 minute, then put it in a bowl of cold water, drain and pat dry. Season with salt and pepper. Lightly oil an oven-proof baking dish. Layer in the fennel to a depth of 1 1/2 inches (pushing down, if necessary).
- In a small bowl, stir together 3 tablespoons olive oil, the fennel seed and the garlic, smashed to a paste with a little salt, the pepper flakes and the chopped rosemary. Drizzle 2 tablespoons of this mixture over the fennel. Sprinkle with the rosemary leaves. Cover with a layer of sliced or shredded mozzarella, then sprinkle with bread crumbs. Drizzle the remaining oil mixture, then sprinkle with Parmesan. (The dish may be prepared to this point several hours before baking.)
- Bake, uncovered, for 20 to 25 minutes, until nicely browned. Garnish with the chopped parsley or a mixture of the parsley and fennel fronds.
Roasted Fennel with Parmesan (Foodnetwork.com)
- 4 tablespoons Olive Oil
- 4 Fennel Bulbs
- Salt and Pepper
- 1/3 cup freshly shredded Parmesan
- Preheat the oven to 375 degrees F.
- Lightly oil the bottom of a 13 by 9 by 2-inch glass baking dish. Arrange the fennel in the dish. Sprinkle with salt and pepper, then with the Parmesan. Drizzle with the oil. Bake until the fennel is fork-tender and the top is golden brown, about 45 minutes. Chop enough fennel fronds to equal 2 teaspoons, then sprinkle over the roasted fennel and serve.
