by Brittany Russell |
Fennel was once awarded to Pheidippides, the runner who delivered the news of the Persian invasion to Sparta in ancient Greece (4th century B.C.), as a symbol of courage, and has since been highly revered. We may no longer award military heroes with fennel, but it is still considered a versatile addition to our diet, for both its medicinal and culinary properties.
Health Benefits:
Fennel is crunchy, refreshing and slightly sweet, and is most popular in Mediterranean cuisine. This vegetable exhibits a long life span, available fresh and at its best from autumn through early spring. Truly a winter herb.
Fennel has strong antioxidant activity because of its unique combination of phytonutrients (flavonoids rutin, quercitin, and various kaempferol glycosides). The phytonutrient anethole in fennel has repeatedly shown to reduce inflammation and to help prevent the occurrence of cancer.
In addition to its unusual phytonutrients, fennel bulb is an excellent source of vitamin C, fiber and potassium. Fennel bulb may help to reduce elevated cholesterol levels as a result of its fiber content (approximately 11 percent of the daily value in one cup, raw).
How to choose and store fennel:
Look for fennel bulbs that are clean, firm and solid, without signs of splitting, bruising or spotting. They should be white or pale green in color. The stalks should be straight and closely layered around the bulb; they should not fray or spread out. Both the stalks and the leaves should be green in color.
If you find flowering buds, this may indicate it is past maturity and should not be used. Knowing the scent of fresh fennel is also important – there will be fragrant aroma, smelling subtly of licorice or anise.
Store fresh fennel in the refrigerator crisper, where it should keep fresh for about four days. For the most flavor, use the vegetable as soon as possible after purchase. December is a great month to try fennel. You may find it to be a vibrant addition to your holiday meals this season!
Oven Braised Fennel (4 Servings)
Ingredients:
- 3 medium fennel bulbs
- 1/4 cup extra virgin olive oil
- Coarse salt and freshly ground pepper, to taste
- Heat oven to 350 degrees.
- Trim bulbs and slice lengthwise, about ¼-inch thick.
- Place sliced fennel in a single layer in a baking dish or roasting pan.
- Drizzle fennel with olive oil, then sprinkle with salt and pepper.
- Cover the dish and bake until fennel is light golden brown and tender when pierced (approximately 45 minutes to 1 hour).
References:
1. www.whfoods.com/genpagephp?tname=foodspice&dbid=23
2. www.foodista.com/recipe/4CLV84T5/oven-braised-fennel
