By Cristina F. Toscano, RD
It’s possible that you have never seen raw fennel. After all, it is not as common in the American diet as carrots, which happen to be in the same family. If you have seen fennel, you may have noticed it’s light green/white color and silly shape. In fact, its bulb and long stalks resemble a human heart, which is remarkable because it is rich in fiber and can be considered a “heart healthy” food.
Fennel is also an excellent source of vitamin C, vitamin K, and potassium. Fennel has a slightly sweet licorice taste, making it the perfect addition to salads, soups and more! It can be roasted, boiled, steamed, or eaten raw. Below is a simple, yet refreshing, salad that you can make in 5 minutes or less to get you started enjoying fennel!
Fennel Fruit Salad Makes 6-8 servings
- 1 fennel bulb
- 2 oranges
- 1 pomegranate
- fresh mint leaves (to taste)
Supplies needed: large bowl, mixing spoon, knife
- Rinse and chop the fennel into small pieces. Feel free to use the bulb, stalk, and feathery fronds, as all parts are edible and will provide a different texture and flavor to your dish.
- Peel and slice the orange into small pieces.
- De-seed the pomegranate.
- Mix together the pomegranate arils (seeds), orange, and fennel in a large bowl.
- Garnish with fresh mint leaves and enjoy! 😊
For more information, please visit:
https://www.health.harvard.edu/staying-healthy/add-color-to-your-diet-for-good-nutrition
https://fruitsandveggies.org/fruits-and-veggies/fennel/
https://fdc.nal.usda.gov/fdc-app.html#/food-details/342607/nutrients
https://www.hsph.harvard.edu/nutritionsource/baby-arugula-and-shaved-fennel-with-lemon-vinaigrette/
Cristina is a Registered Dietitian, Diabetes and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at cft36@cornell.edu