Cultivated since the Middle Ages, fennel is a Mediterranean plant very present in the cuisine of the South. There are about ten varieties but on the stalls of our markets, we mainly find Florence fennel or Finocchio, characterized by a bulbous bulge and a mild and sweet flavor. You can also find sweet fennel eaten like celery and bastard fennel, also called false anise or fragrant dill, grown for its very aromatic seeds and leaves.
With only 20 Cal per 100 g, the fennel is a real slimming ally in our recipes, especially since it is particularly satiating. But it also has many other advantages.
The 3 main benefits of fennel
- An asset for the line: with a very low calorie intake (25 to 35 kcal per 100g) and a lot of very satiating soft fibers which stimulate intestinal transit.
- An asset for the form: fennel provides a large amount of vitamin C, vitamin B9 (folic acid), antioxidants (carotene or provitamin A) and vitamin E, potassium and magnesium. Its calcium content is very high compared to other vegetables as well as its iron rate. Finally, fennel contains a little polyunsaturated fatty acids and much more protein than other vegetables.
- An asset for health: With an exceptional composition, fennel has the virtues of umbelliferous plants. It is carminative (it prevents the formation of intestinal gas) and very effective in stimulating digestion, calming spasms and abdominal pain (gastritis, colitis).
The nutritional qualities of fennel
- It is antioxidant: thanks to its high content of vitamin C, friend of tone and enemy of free radicals.
- It is diuretic: raw, it is rich in potassium, essential for the proper functioning of the kidneys. This mineral also helps prevent muscle cramps.
- It is rich in folate: source of vitamin B9, it helps reduce the risk of cardiovascular disease in adults and neural tube defects in the fetus.
- It is rich in vitamin A: it contains provitamin A, which contributes to the health of the skin and the maintenance of good visual acuity.
>> His little flaw: rich in sodium (39.5 mg per 100 g), it should be consumed in moderation in case of hypertension or water retention.
How to prepare fennel?
Before use, cut the stems and the plume, but do not throw them away. Once dried, they will anise fish and court-bouillons. Once the outer leaves have been removed, rinse the bulb under running water.
Believed : remove the leaves from the bulb, rinse it and cut thin strips or slices that you will dip in a sauce as an aperitif. In a salad, compose an explosive mixture with a few pieces of fennel, potatoes, raw ham or smoked fish. And for an original starter, serve it as a carpaccio. Another idea, Italian version, we grate it on pasta!
Steamed : about ten minutes in steam and here is an ideal garnish for fish and meat (lamb, veal, pork). Also associate it with carrots, celery, onions. It will bring out the taste of the potatoes.
au gratin : with a bechamel sauce and grated cheese or simply in a tian with a drizzle of olive oil.
Ember : a little butter, a hint of sugar will make a light caramel which will give a sweet note to the fennel. Note that this cooking method reduces the aniseed taste of the fennel. For a first contact with fennel, this is perhaps the ideal cooking method.
In foil : in parchment or aluminum paper or even in a silicone foil, fennel tolerates this cooking very well, which develops the natural flavors of each food. Also remember to prepare it in compote with tomato, olive oil, carrots.
In quiche : a short or puff pastry, sliced onions, a little parmesan, a hint of fresh cream, a touch of curry or cumin, here is an original tart full of flavors.
For dessert : funny idea? Fennel is excellent in desserts. In a fruit salad, combine it with oranges, pineapple, apricots, apples and dried fruits. In a pie, on a sweet or shortcrust pastry, combine it with fruit and a little cinnamon or star anise. These associations also work in compote.
Read also :
- 20 light recipes with zucchini
- 12 easy (and delicious) picnic recipes
- 9 gourmet recipes with beans
- 24 recipes for savory pies and slimming quiches
