April 2011
Newsletter
Food focus: Fennel
“Through the ages this plant has been used to
build courage before battle, ward off evil spirits in medieval times, stave off
hunger …and even cure bad breath.” (Environmental Nutrition, Feb., 2011, p.8.)
According to David Hoffman (The Herbal Handbook, Healing Arts Press, 1987, p.50.), “Fennel is a good stomach and
intestinal remedy which relieves flatulence and colic while also stimulating
the digestion and appetite” and which can also calm bronchitis and coughs.
Fennel is an excellent source
of potassium. One root bulb provides
about a quarter of the RDA. You care
about potassium especially if you’re fond of salt as the balance between sodium
and potassium is very important for many things: muscles, nerves, heart,
intestinal transit, and insulin secretion.
(The New
Optimum Nutrition Bible, Patrick Holford, Crossing Press, 2004, p.
494.)
How to take it? You can make a tea from the seeds, but if you
want to eat the vegetable you have some choices. Raw and slivered the root bulb can add crunch
to a salad. The root is also tasty
quartered and then braised – see the recipe below. I find the stems rather tough and so limit
them to flavoring soups. People who
can’t bear the taste of licorice won’t like fennel, so check with your guests
before deciding their menu!
Recipe of the month: Braised Fennel
Ingredients:
- Two
fennel bulbs, softball size, well washed
- Olive
oil and salt, pepper to taste
Directions:
-
Quarter
the bulb vertically and lay the pieces in a Dutch oven (oven-proof pot with a
lid).
-
Add
¼ inch of water and bring to a low boil on the stove top for 5 minutes.
-
Transfer
the pot to the oven at 170F. (Or lowest setting) for 4 hours. If you don’t have time for that, use more
water and steam the fennel on the stove top.
-
When
it’s cooked, set the fennel aside then reduce the pot liquor on the stove top
to intensify the taste and preserve nutrients.
-
Remove
it from the flame, add two tablespoons of olive oil per bulb, and to thicken
the sauce you can put a bit of the vegetable in and blend it.
-
Add
salt and pepper, which are optional.
Fennel is very tasty without them.
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