Ingredient Challenge. How to cook with Fennel.
I love finding foods that I would typically pass by in the grocery store. A friend of mine gave me a three ingredient challenge. I would like to share my first ingredient.
Nutty, sweet flavor reminiscent of licorice or anise and its strong, slightly sweet fragrance
I learned to use Fennel Bulb in place of onion in my cooking. I am more on the Pitta side (fiery) So The fennel helps to calm the digestive system vs burn it up like an onion would do.
Learn more about your dosha here...
I am vegan, so I love that fennel is a great resource for iron.
Here are some other great benefits;
The selenium found in fennel appears to stimulate production of killer T-cells. This suggests that it can improve the immune response to infection.
Choline is a very important and versatile nutrient in fennel that helps with sleep, muscle movement, learning, and memory.
It also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Increasing iron absorption
Iron deficiency is one of the most common nutrient deficiencies in the world, affecting around 2 billion people globally. It is also a leading cause of anemia.
Pairing high-vitamin-C foods, such as fennel, with iron-rich foods can improve the ability of the body to absorb iron.
Weight management and satiety
Dietary fiber is an important factor in weight management and works as a “bulking agent” in the digestive system.
These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and so lowering overall calorie intake.
My Creation for the evening....
1/2 Fennel Bulb Diced
2 tablespoons Avocado oil
Pinch - Asafetida (optional)
Pinch of cumin
1/4 teaspoon Tumeric (freshly chopped or powder form)
1/4 teaspoon ginger (freshly chopped or powder form)
1/2 Avocado sliced
2 Beyond Burgers
1 tablespoon olive oil
1 teaspoon Balsamic vinegar
1/4 Cup baked sweet potatoes
2 tablespoons coconut oil
Basil to your liking
Salt and Pepper
How to create this dish:
Saute diced fennel bulb in Avocado oil.
Add a sprinkle of cumin, Asafetida, Minced tumeric & ginger
Add 2 "Beyond Burger" patties to the same pan as fennel mix & cook like you would a burger.
Plate a bed of fresh spinach
Dress with balsamic vinegar & olive oil
Top with Air fried Sweet potatoes (option to bake @420 for 30 minutes with a bit of coconut oil)
if you do not own an air fryer)
Add Burger & Sliced Avocado & Chopped basil
Add a bit of salt and pepper to finish.