In the past month, we’ve seen fennel at many of our food distributions. Most of our members are unfamiliar with it, so our food demos have been very successful and impactful. Fennel is crunchy and slightly sweet, adding a refreshing contribution to your dishes. There are many ways fennel can be used, but our favorite way to use it is in a salad.

Here are some quick serving ideas:

  • Sautéed fennel and onions are a wonderful side dish.
  • Combine fennel with oranges, apples and a simple dressing for a salad.
  • Add fennel to your sandwiches in addition to the traditional toppings.
  • Add fennel to your salmon before baking it.

There are 3 different parts of fennel that all can be used in cooking: the base, stalks and leaves. The first step to prepping fennel for cooking is to cut the stalks away from the bulb at the place they meet. Cut the white base in half and remove the core. Now you are ready to start cutting your fennel! It can be done in several shapes depending on your personal taste. Our favorite is thinly sliced. The green stalks are very fibrous, so those are best used in soups, stocks and stews. The leaves can be used as an herb seasoning.

On top of having an amazing flavor, fennel is rich in fiber which helps reduce cholesterol and may reduce the risk of heart disease, obesity and type 2 diabetes. Fennel also plays a role in controlling blood pressure since is a good source of potassium. Vitamin C, which is also present in fennel, helps your immune system, keeps teeth and gums healthy and aids in iron absorption.

Make sure to give fennel a try for delicious meal and a healthy diet!

Fennel Pear Orange Salad

Prep time: 10 minutes

1 bulb fennel, thinly sliced
1 pear (or apple), sliced
1 orange, peeled and segmented
2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 teaspoon kosher salt
Ground black pepper to taste
Handful fennel leaves

Add all ingredients to a serving bowl, mix and enjoy this refreshing salad!