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Healthy Food Database

Fennel
Bulb fennel or Florence fennel is a pale green bulb with thick, crunchy layers of flesh that overlap each other, rather like an onion's layers. It has stalks with fine leafy fronds resembling dill. Fennel is loved by the Italians who particularly like to add shaved fennel to salads.
When buying, choose clean, crisp bulbs with no sign of browning and the tops intact. Select smaller delicate bulbs for salads.
For salads, select small baby fennel. Slice the bulb thinly and soak slices in icy lemon water for 30 minutes to prevent discoursing. Large bulbs can be quartered and roasted.
Nutritionally fennel is a very good source of dietary fibre, vitamin C, folate, potassium, and manganese. It's also a good source of calcium, iron, magnesium, potassium and copper.
Category: Vegetable
In Season: Autumn Winter
To Buy:
Choose clean, crisp bulbs with no sign of browning and the tops intact. Select smaller delicate bulbs for salads. Buying can be confusing, as vegetable retailers often label fennel bulbs as "aniseed" because of its anise flavour.
To Store:
Refrigerate, tightly wrapped in a plastic bag for up to 5 days.
Tips & Tricks:
For salads, slice the bulb thinly and soak slices in icy water for 30 minutes before draining and adding to the salad. Bulbs can be quartered, baked and served with cheese or white sauce. One serve of fennel is equivalent to about 0.5 cup chopped or one quarter of a large bulb.
Cooking Tips:
Remove the outer stalks. Cut the bulb into sections. Blanch the fennel in a pan of lightly salted boiling water. Drain thoroughly and roast in olive oil for approx 25 minutes. (180C)

Nutrition per Per serve:

Weight (grams):
49
Carbohydrates, g:
1.6
Fat (g):
0.0
Monosaturated Fat , g:
0.0
Folic Acid:
Salicylates:
No information available
Energy (kJ):
50
Protein (g):
0.5
Saturated Fat, g :
0.0
Vitamin C:
Amines:
No information available
Glutamates:
n/a

Benefits the Following Health Conditions:*

Cold and Flus
Flatulence
Headache

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.





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