Great Health Tip of the Day: Try Fennel

July 12, 2012

Meet fennel, a vegetable (and herb!) with a sweet, mild anise flavor.  Though somewhat obscure in American cooking, fennel is a pillar in French, Italian, and Mediterranean cuisine.

  • Fennel is in season in Utah from June through September.
  • Most fennel in the US is grown in California.
  • Fennel is a good source of vitamin C, potassium, and fiber.
  • Fennel seeds come from “common” or “wild” fennel and are often used in curries, sausages, teas, and even some natural toothpaste!  They are also commonly served at Indian restaurants in place of after dinner mints.
  • Fennel bulbs are used as a vegetable and can be sautéed, grilled, shaved onto salads, added to soups, or used as pizza toppings.

Kale Market Salad
2 stalks green onion, chopped (~1/4 cup)
1/4 teaspoon fine grain sea salt
2 tablespoons fresh lemon juice
1/3 cup extra virgin olive oil
2 tablespoons ripe avocado
1 teaspoon honey
Fresh pepper to taste
1/2 bunch kale, destemmed, sliced into thin strips
1 cup cooked wheat berries
2 large carrots, very thinly sliced
1 small bulb of fennel, transparently sliced
1 avocado, cut into small cubes
A big handful of almond slices, toasted

Make the dressing by using a hand blender or food processor to puree the green onion, salt, lemon juice, olive oil, avocado, honey, and pepper until smooth. Combine the kale with about half of the dressing in a large bowl use your hands to work the dressing into the kale, softening up the kale a bit in the process. Add the wheat berries, carrots, and fennel, more dressing, and toss again. Taste, and add the last of the dressing if needed. Add the avocados and almonds and give one last gentle toss