Fennel

There are two main types of this aromatic plant, both with pale green,
celery-like stems and bright green, feathery foliage. Florence fennel,
also called finocchio, is cultivated throughout the Mediterranean and
in the United States. It has a broad, bulbous base that's treated like
a vegetable. Both the base and stems can be eaten raw in salads or
cooked in a variety of methods such as braising, sauteing or in soups.
The fragrant, graceful greenery can be used as a garnish or snipped
like dill and used for a last-minute flavor enhancer.
Common fennel is the variety from which the oval, greenish-brown
fennel seeds come. The seeds are available whole and ground and are
used in both sweet and savory foods. Though common fennel is bulbless,
its stems and greenery are used in the same ways as those of Florence
fennel.
Fennel is available from fall through spring. Refrigerate, tightly
wrapped in a plastic bag, up to 5 days. Fennel is rich in vitamin A
and contains a fair amount of calcium, *phosphorus and potassium.

*Warning because Fennel is Contains Potassium people on blood thinners
need to watch their in-take of Vitamin K.

Recipes

Fennal and Watercress Salad

Prep Time 20 Minutes
Ready in 20 minutes
Servings 20

Ingredients

1/2 cup chopped dried cranberries
1/4 cup red wine vinegar
1/4 cup balsamic vinegar
1 tablespoon minced garlic
1 1/4 teaspoons salt
1 cup extra virgin olive oil
6 bunches watercress - rinsed, dried and trimmed
3 bulbs fennel - trimmed, cored and thinly sliced
3 small heads radicchio, cored and chopped
1 cup pecan halves, toasted

Directions

1. In a bowl, combine the cranberries, red wine vinegar, balsamic
vinegar, garlic and salt. Whisk in the olive oil.

2. In a large salad bowl, combine the watercress, fennel, radicchio
and pecans. Stir the vinaigrette and pour over salad. Toss well and
serve
at once.

Nutrition Info

Amount Per Serving

Calories: 178
Total Fat: 15.4g
Cholesterol: 0mg
Sodium: 202mg
Total Carbs: 8.5g
Dietary Fiber: 3.1g
Protein: 3.1g
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Steamed Mussels with Fennel, Tomatoes, Quzo, and Cream

Prep Time 15 minutes
Cook Time 5 minutes
Ready in 30 minutes
Servings 4

Ingredients

1 tablespoon olive oil
2 shallots, finely chopped
4 cloves garlic, finely chopped
1 bulb fennel - trimmed, cored and thinly sliced
1 large tomato, cubed
1/2 cup white wine
1/4 cup ouzo
1/2 cup heavy cream
4 pounds mussels, cleaned and debearded
1/3 cup fresh basil leaves, torn
salt to taste*

*Can subsitute Nosalt

Directions

1. Heat olive oil in a medium saucepan over medium heat. Stir in
shallots and garlic, and cook until tender. Stir in fennel and
tomato, and continue
cooking about 5 minutes.

2. Mix white wine, ouzo, and heavy cream into the saucepan, and bring
to a boil. Gradually stir in mussels, 1/2 the basil, and salt

3. Cover saucepan, and continue cooking about 5 minutes, until the
mussels have opened. Garnish with remaining basil to serve.
Nutrition Info

Amount per serving

Calories: 283
Total Fat: 15.7g
Cholesterol: 76mg
Sodium: 110mg
Total Carbs: 15.5g
Dietary Fiber: 2.7g
Protein: 16.2g

Dale aka Night Spirit



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