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 (http://www.environmentalnutrition.com/) 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). You have a fresh stalk if the 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.
Radicchio, Pear and Fennel Salad with Anise Orange Dressing
Serves 6
DRESSING
1/2 C fresh squeezed orange juice
2/3 C 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 think 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.
Enjoy!! E
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). You have a fresh stalk if the 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.
Radicchio, Pear and Fennel Salad with Anise Orange Dressing
Serves 6
DRESSING
1/2 C fresh squeezed orange juice
2/3 C 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 think 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.
Enjoy!! E
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