Bless Her Heart

Fennel has been used for culinary, medicinal and ornamental purposes for centuries.

Fennel is especially high in vitamin C, potassium, manganese and dietary fiber.

The antioxidants, minerals and vitamins in fennel give it the potential for the following health benefits:

• Curbing appetite
• Clearing upper respiratory tract infections, coughs, bronchitis, cholera, backache and visual problems
• Helping to reduce cholesterol levels and blood pressure
• Helping with digestive problems – heartburn, intestinal gas, bloating, loss of appetite, colic in infants
• Improving heart health and circulation
• Potential anti-inflammatory, antioxidant and antimicrobial properties
• Promotes sleep
• Reducing anxiety

Gardening: Fennel is also an attractive ornamental plant and can be used in the garden to attract beneficial insects and birds. The plant has a long flowering period and is attractive to bees and other pollinators.

Uses: All parts of the fennel plant – bulb, stalks, leaves, seeds – have culinary uses:

• Bulbs can be roasted, grilled or braised
• Stalks and leaves are often used as garnish
• Seeds are used to add flavor to a variety of dishes

Fennel is used in various cuisines, particularly Mediterranean and Italian cooking.

Fennel  can be eaten raw or cooked…can be used both as a flavoring and a garnish…and is available in both fresh and dried forms.

Fennel has a characteristic licorice or anise-like flavor that makes it especially great for salads such as this one…

When shopping for fennel, look for a medium-sized fennel bulb with smooth, firm, white skin and no brown spots. If the fennel is too large or old, it can lose its bright fresh flavor.

Shaved fennel salads are always best eaten within an hour or two of preparation. Keep it in the fridge until just before serving so the fennel stays nice and crunchy.

Slicing the Fennel Bulb

How to slice the fennel bulb (video):  Cut off the stems and the leaves. Cut off the root at the end of the fennel bulb. Remove the tough outer layers. Slice the fennel in half vertically. Cut a triangle shape from the center of the fennel bulb. Remove the core from the fennel. Slice fennel bulb into small, thin strips.

Note that you could also simply use fresh celery or bok choy cabbage.

Additional Salad Ingredients

• Cheese: parmesan, feta cheese. goal cheese,  Pecorino Toscano, goat Gouda,  Cacio de Roma., Parmigiano Reggiano
• Fresh Herbs: dill, thyme
• Fruit: apples, blueberries, cranberries, dried cherries, pomegranate, strawberries, orange slices , Medjool dates
• Greens: arugula, basil, mint, radicchio
• Nuts: pecans, slivered almonds, walnuts, pine nuts, pepitas, sunflower seeds.
• Vegetables: brussels sprouts, carrot, celery, cucumbers, kale, red onion, cucumber, olives

Dressing the Salad

Dijon Mustard Vinaigrette: Combine ¼C olive oil, 3Tbsp lemon juice, 1Tbsp Dijon mustard, ¼tsp  salt and ¼tsp pepper. Whisk vigorously to create a vinaigrette.

Honey Vinaigrette: Combine 2Tbsp  olive oil, 2Tbsp apple cider or white wine vinegar and 1Tbsp honey. Add salt and pepper to taste. Add lemon juice and/or Dijon mustard for more flavor.