Fennel – Salad

This off-white colored vegetable is a great source of healthy carbs and fiber. And did you know that fennel has twice as much vitamin C than oranges!!! The amount of carotene (the precursor to Vitamin A) is also remarkable: with only one portion of fennel, we can cover our daily requirements. Fennel also has various B vitamins as well as the minerals potassium, calcium and phosphorus plus a great iron content. The essential oils athenol and fenchone have a beneficial, calming effect on the mucous membranes of the digestive tract and the lungs.

MB 11-20 - Fenchel

This salad is a delicious source of vitamins!

Ingredients & Preparation for for four: wash, clean and cut two large fennel into strips. Arrange on plates. Peel two oranges, and arrange the orange segments on the fennel. Sprinkle with olive oil and wight balsamic vinegar to taste. Garnish with black olives and fennel greenery as desired.

Fennel – Soy Bean – Soup

So what do you think about fennel? We just love it! It tastes so good in this soybean soup.

MB 11-04 - fennel in pan

Ingredients:
1 serving of soybeans (and soy sprouts)
1 handful of savory
1 serving of fennel
Spices: 1 tsp. of chopped lovage, fresh parsley, wild chive, salt & pepper

Preparation: soak soybeans overnight in water. Rinse, place in a large saucepan and add fresh water. Add savory to the water and cook the soybeans until soft (see package instructions).
Wash and clean the fennel, if necessary remove the outer leaves, cut into small cubes.  Add to the soybeans and simmer for another 10 minutes or until soft.
Wash lovage, parsley and chives, spin dry and chop finely. Season the soybeans with salt, pepper and your chopped herbs.

Enjoy!

Vegetable Skewers with Crunchy Seeds

Delicious skewers: cauliflower-onion-fennel skewer with crunchy seeds

MB 10-01

Ingredients:
2/3 serving pumpkin seeds
1/3 serving sunflower seeds
1 portion of vegetables (we used cauliflower, onion and fennel)
Spices: salt, pepper and paprika

Preparation:
Clean the vegetables, peel, dice roughly and blanch in hot water. Season with salt, pepper and paprika.
Heat a pan without fat and sauté the vegetable cubes. Remove from the heat and carefully pierce onto wooden skewer, alternating with cauliflower, onion and fennel cubes. Keep the skewers warm.
Toast the pumpkin and sunflower seeds in a pan without oil. Place the vegetable skewers in the toasted seeds and careful coat all the vegetables. Enjoy!

The Gender of Fennel

Visiting my mom I went to the farmer’s market for her to buy some fresh produce, including Fennel, which she likes to eat raw. On my way out she calls after me and says: “Watch out and get a female fennel!” – – –fennel-1614693_1920 (Pixaby by Peter-facebook)

After a long thinking pause … “Say whaaat???”. Needless to say: “Mama knows best!”

Back on my LapTop I researched the topic and found a really interesting article by Marissa from Sicily, Italy.
Find the article about male and female fennel on her blog All Things Sicilian
[ Picture by Peter-facebook on Pixaby ].

Having said that – and the discussion is still out if it is the female or the male fennel that tastes better – look for the round fennel, with thicker stalks. That fennel has less “threads” (filaments) and is overall more tasteful and delicious. Marissa also implies, that at the end of the season you rather find the flatter fennel.