Dr. Taylor and our staff at our nutritional wellness center know that you understand just how important it is to consume vegetables. Many people may not like the taste of vegetables because they have dead taste buds. Dead taste buds can be a result of a high-fat, fast food diet. Foods with excessive amounts of salts can actually reduce your ability to taste things accurately.
Another reason many people struggle with eating vegetables is due to the fact that they don't really know many ways to eat or prepare them.
Our chiropractic clinic would like to take this time to introduce you to "Fennel" (pronounced: feh-nell).
Fennel can act as a replacement for celery in recipes and the feathery leaves can be used as a spice or garnish for dishes. It's a strong antioxidant which makes it useful for reducing inflammation and helping with recovery from chemotherapy and radiation.
Fennel has also been used medicinally to help regulate menstrual cycles, stimulate lactation and facilitate birth.
Nutrition Density: 1 cup sliced, raw
- Calories: 27.0
- Protein: 1.1g
- Total Carbohydrate: 6.3g
- Dietary Fiber: 2.7g
- Sugars ~
- Starch ~
- Glycemic load: 2 J
- Calcium: 42.6mg
- Magnesium: 14.8mg
- Potassium: 360mg J
- Sodium: 45.2mg
- Vitamin A: 117IU
- Folate: 23.5 mcg
TASTE: sweet yet spicy flavor that resembles licorice (cooking does not reduce this licorice flavor)
TEXTURE: similar to celery without the annoying strings
USES: eaten raw, sautéed, soups and casseroles.
CHOOSING: Look for a firm, white bulb with full stalks. Trimmed stalks indicate that the vegetable may be old and you won't get as many good nutrients from it.
Healthy Fennel Recipes
Italian Fennel Casserole: Serves 4
- 2 tablespoons oil (preferably coconut oil)
- 1 large onion, peeled and sliced thin into ½" – 1" pieces
- 3 cloves garlic, crushed
- 1 pound fennel, sliced thin into ½" – 1" pieces
- 12 oz chopped tomatoes
- Salt and pepper, to taste
Topping
- 8-10 ounces of breadcrumbs
- 3-4 tablespoons olive oil
- 1 teaspoon sea salt
- 1-2 teaspoons black pepper
Directions:
Preheat your oven to 400. Heat oil in a large pan. Add onions and garlic. Sauté for around 3 minutes. Add fennel and sauté for another 5 minutes. Add tomatoes, season with salt and pepper, and cover and simmer for 10 minutes. Then, transfer the mixture to a lightly greased 2 quart oven proof dish. Mix the bread crumbs, olive oil, salt and pepper and sprinkle over the top then bake (uncovered) for 15-20 minutes until the top is nice and crisp. Serve immediately for best taste.
Fennel Sauté: Serves 4
- 2 fennel bulbs, sliced thing into ½" – 1" long pieces
- 1 large sweet onion (Vidalia), sliced thin into ½" to 1" long pieces
- 1-2 tablespoons butter
- Salt/pepper to taste
Directions:
In a sauté pan, melt butter over medium heat. Add onions, sauté for 5 minutes then add fennel and salt and pepper to taste. Sauté another 10 minutes and serve.
Fennel Cucumber Salsa
- 1 English cucumber, diced
- 1 large fennel bulb, diced
- 1 avocado - peeled, pitted, and diced
- 1/2 red onion, chopped
- 1/2 cup pickled banana peppers, diced
- 1 bunch cilantro, chopped
- 2 tablespoons honey
- 3 tablespoons fresh lemon juice
- salt and pepper to taste
Directions:
Combine the cucumber, fennel, avocado, red onion, banana peppers, cilantro, honey, lemon juice, salt, and pepper in a bowl. Allow mixture to sit 20 minutes before serving.
Please contact us for more information about uses for fennel or to schedule an appointment to come see Dr. Taylor at our chiropractic office.