According to The World’s Healthiest Foods, fennel is overloaded with anti-inflammatory, anti-cancer, and antioxidant properties. It is high in Vitamins A and C ,and is an excellent source of fiber.

The entire crunchy and slightly sweet fennel plant is edible, only the seeds and their essential oil are used medicinally.

Fennel contains these nutrients: Calcium, Magnesium, Phosphorus, Sodium, Folic-acid, Vitamin C, Potassium, and Phytoestrogens.

Fennel can be eaten raw in a salad, grilled, braised, sauteed, steamed or stuffed. The possibilities are endless.

For all the fennel lovers like me, here are four delicious and good looking recipes. For the non fennel lovers, you can easily substitute celery. And,*1 Arugula, Fennel & Orange Salad

Ingredients

1 tablespoon honey

1 tablespoon lemon juice

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/4 cup olive oil

1 bunch arugula

2 orange, peeled and segmented

1 bulb fennel bulb, thinly sliced

2 tablespoons sliced black olives

Directions:

Whisk together the honey, lemon juice, salt, and pepper; slowly add the olive oil while continuing to whisk.

Place the arugula in the bottom of a salad bowl; scatter the orange segments, fennel slices, and olives over the arugula; drizzle the dressing over the salad to serve.

Celebrate winter with Chilean Haas Avocados and fresh citrus. Grapefruit, oranges and limes or lemons are perfect complements to the rich taste and texture of avocado. All of them are a perfect match with crisp slices of fennel.

The avocados provide the satisfaction, and important monounsaturated fats. This easy salad travels well, so pack it up for a pot luck, or big game event.

*2   Avocado & Fennel Salad

Ingredients:

1 grapefruit

2 oranges

2 Chilean Haas avocados

1 tablespoon lime or lemon juice

1 tablespoon honey

1/2 teaspoon salt

1 bulb fennel, trimmed and sliced very thin (reserve fronds for garnish)

Directions:

Working over a large bowl to catch juice, peel and section the grapefruit and the oranges. Cut avocados in half, remove the pit, and peel.

Cut into slices or chunks, reserving a few for garnish. Add to grapefruit mixture and toss gently to coat with juices. Drain juices off into small bowl. Stir in honey, lime or lemon juice and salt.

Add fennel slices and juice mixture to avocado mixture and toss gently to mix.

*3   Roasted Fennel

Ingredients:

•2 fennel bulbs (thick base of stalk) stalks cut off, bulbs sliced

•Olive oil
•Balsamic vinegar

Instructions:

Preheat oven to 400°F. Rub just enough olive oil over the fennel to coat. Sprinkle on some balsamic vinegar, also to coat. Line baking dish with aluminum foil.

Lay out piece of fennel and roast for 15-20 minutes, until the fennel is cooked through and beginning to caramelize.

Serves 4

*4   Fennel in Wine and Honey

A great side dish for fennel lovers, originally from a friend in Israel. I have used water instead of broth, with some added salt and seasoning. I have also replaced the mustard seed with regular mustard.

Ingredients

4 fennel bulbs, trimmed and quartered

1/4 cup olive oil

1/2 cup chicken broth

1 tablespoon honey

1 cup white wine

1 teaspoon mustard seed

salt and pepper to taste

Directions

Place the fennel quarters in large deep skillet with the centers facing up. Drizzle with olive oil then pour in the chicken broth, honey, and wine.

Season with mustard seed, salt, and pepper. Cover and cook over low heat for 45 minutes, turning occasionally. Serves 8.

Want more fennel recipes?

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Yours truly, Polly – Organic Gardener