Fennel

Fennel (Foeniculum vulgare) is a perennial herb that belongs to the carrot family. Though its thick stalks with feathery leaves and bright poofs of yellow flowers are native to the Mediterranean region, they grow wild on the side of roads everywhere from Italy to California to Australia, where it’s earned full-on invasive weed status.

The most common cultivated fennel plant is called Florence fennel, and most parts of the plant are edible: while the hollow fennel stalks can be a bit tough, its edible white bulb is treated as a vegetable and its leaves (which are similar in consistency to dill), fruits (colloquially called seeds), pollen, and essential oils are incorporated into dishes all over the world.

Benefits:

1. Heart health:The fiber, potassium, folate, vitamin C, vitamin B-6, and phytonutrient content in fennel, coupled with its lack of cholesterol, all support heart health. Fennel contains significant amounts of fiber. Fiber decreases the risk of heart disease as it helps reduce the total amount of cholesterol in the blood.

2. Control cancer growth rate: Selenium is a mineral in fennel that contributes to liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium can also prevent inflammation and decrease tumor growth rates.

3. Inflammation: 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.

4. Metabolism: Fennel is a source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily used for energy within the body.

5. Digestion and regularity: The fiber content in fennel helps to prevent constipation and promotes regularity for a healthy digestive tract.

6. Weight management and satiety: Fiber content in fennel 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.

Serving way:

• Healthy sautéed fennel and onions make a wonderful side dish.

• Combine sliced fennel with avocados, and oranges for a delightful salad.

• Braised fennel is a wonderful complement to scallops.

• Next time you are looking for a new way to adorn your sandwiches, consider adding sliced fennel in addition to the traditional toppings of lettuce and tomato.

• Top thinly sliced fennel with plain yogurt and mint leaves.

• Fennel is a match made in Heaven when served with salmon.