Fennel - A Powerful Antioxidant

Delicious and Nutritious

Fennel is a vegetable that has recently come into the American consciousness. It's long been a staple in Mediterranean cuisine for its health properties and unique and versatile flavor. It has a crisp, clean flavor reminiscent of parsley but with licorice undertones and a slightly sweet/bitter balance. Both the bulb and leaves can be used in many variations and it contains many powerful nutrients to enhance our health and diet.

A powerful antioxidant in fennel is anethole. It can dramatically reduce inflammation but can also help to prevent cancer. Fennel is also an excellent source of Vitamin C, folate, fiber, potassium, and other vital nutrients and minerals. It's low in calories; only 25 per cup.

Fennel is easy to prepare. For a simple yet elegant side dish, slice fennel bulbs, toss with EV olive oil, lemon juice, salt, pepper, and garlic. Place in shallow baking dish and top with chopped fennel tops and a little shaved Parmigiano. Roast at 425 until golden brown.

Fennel is also delicious raw. You can use sliced raw fennel bulbs as crudités for dips, on salads, grated into meatloaf, meatballs, coleslaw, or dressing, sliced onto sandwiches or Paninis, or simply dressed with salt and lemon for a marinated vegetable.

Try using fennel as you would an onion. It lends a unique and distinct flavor to any dish. Try topping your pizza with sliced fennel. Use it in your favorite marinara recipe or sauté into a pasta sauce. Everyone loves caramelized onions; try the same technique with fennel. Sauté sliced fennel bulbs, salt, and pepper in EV olive oil at a low heat, stirring until they turn a golden brown, approximately 30-40 minutes. In the last few minutes add some minced garlic and deglaze the pan with white wine. Reduce until wine is cooked out and fennel is moist yet done. This can accompany meats, chicken, seafood, and top salads, pizza, and more.

Create a unique dip with fennel. Roast is at a high heat until wilted and golden brown. Puree with minced garlic, lemon juice, salt, pepper, basil, pine nuts, low fat cream cheese, and some Parmigiano. Top with chopped fennel tops and a drizzle of EV olive oil. For a crispy contrast serve the dip with slices of raw fennel.

Like most vegetables, fennel is extremely healthful and versatile. Whether you serve it raw, roasted, steamed or sautéed you will reap the benefits of this unique and delicious bulb. Try some for your next meal and you won't be disappointed.