• Dr. Peter Stucz

Know your Veggies: Fennel


Fennel

Another reason many people struggle with vegetable intake is they get stuck in a “carrot rut”. We tend to eat the same vegetables all the time and get burnt out; usually sticking with the habit of eating whatever our families ate when we were growing up. The focus of the next few newsletters will be to educate you on a few new vegetables you can try out.

We would like to take this time to introduce you to “Fennel” (pronounced: feh-nell).

Fennel can be a replacement for celery in recipes and the feathery leaves can be used as a spice or garnish. It’s a strong antioxidant (quercetin, kaempferol, rutin) 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

  1. Calories: 27.0

  2. Protein: 1.1g

  3. Total Carbohydrate: 6.3g

  4. Dietary Fiber: 2.7g

  5. Sugars ~

  6. Starch ~

  7. Glycemic load: 2 J

  8. Calcium: 42.6mg

  9. Magnesium: 14.8mg

  10. Potassium: 360mg  J

  11. Sodium: 45.2mg

  12. Vitamin A: 117IU

  13. Folate: 23.5 mcg

There are many videos on the internet that can teach you how to prepare fennel for cooking.   Visit www.youtube.com and search “best fennel tips”.

Italian Fennel Casserole Serves 4

  1. 2 tablespoons oil (preferably coconut oil)

  2. 1 large onion, peeled and sliced thin into ½” – 1” pieces

  3. 3 cloves garlic, crushed

  4. 1 pound fennel, sliced thin into ½” – 1” pieces

  5. 12 oz chopped tomatoes

  6. Salt and pepper, to taste

Topping

  1. 8-10 ounces of breadcrumbs

  2. 3-4 tablespoons olive oil

  3. 1 teaspoon sea salt

  4. 1-2 teaspoons black pepper

Directions:

Preheat oven to 400o. Heat oil in a large pan. Add onions and garlic. Sauté for about 3 minutes. Add fennel and sauté 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.

Fennel Sauté Serves 4

  1. 2 fennel bulbs, sliced thing into ½” – 1” long pieces

  2. 1 large sweet onion (Vidalia), sliced thin into ½” to 1” long pieces

  3. 1-2 tablespoons butter

  4. 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. 1 English cucumber, diced

  2. 1 large fennel bulb, diced

  3. 1 avocado – peeled, pitted, and diced

  4. 1/2 red onion, chopped

  5. 1/2 cup pickled banana peppers, diced

  6. 1 bunch cilantro, chopped

  7. 2 tablespoons honey

  8. 3 tablespoons fresh lemon juice

  9. 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.

Federal Law requires that we warn you of the following:

  1. The information provided in this article is for educational purposes only.

  2. Your individual health status and any required health care treatments can only be properly addressed by a professional healthcare provider of your choice. Remember: There is no adequate substitution for a personal consultation with your chosen health care provider. Therefore, we encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

Source: Article provided by Science Based Nutrition™

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