AUTHOR
ABBEY TREDINNICK Abbey is an Accredited Practising Dietitian and recipe developer with a special interest in gut health , IBS and mental health . Abbey provides private consults and culinary nutrition services to inspire people to cook , create and enjoy delicious food . Find out more at zealnutrition . com . au and follow her Instagram @ zealnutrition _
IN SEASONAL SPOTLIGHT :
FENNEL
Everything you need to know about seasonal fennel , and plenty of cooking inspiration from Abbey Tredinnick , dietitian .
Fennel is the perfect versatile vegetable to add to your shopping basket this spring . The fennel contains a white to light green round bulb at the base , long stems and bright green leafy , feathery tips . The fennel bulbs have a fresh crunchy texture and the vegetable offers a deliciously mild liquorice-like flavour . Fennel is part of the carrot and parsley family and is best from March to November in Australia .
Nutrition Profile
Fennel is a good source of vitamin C providing 21mg in a medium-sized fennel . This is 47 % of the recommended daily intake for healthy adults . Vitamin C is vital for a healthy immune system , skin health and also assists absorption of plant-based iron in the body .
Fennel also contains fructo-oligosaccharides ( FOS ), a prebiotic fibre that acts as a fuel source for the beneficial microbes in our gut . Upping our prebiotic fibre intake can help support a healthy gut , digestion , absorption of nutrients and a healthy immune system . If you haven ’ t tried
fennel before , this is a great way to mix up your usual veg intake and add plant-based variety to your daily or weekly eating . Another win for gut health !
Ways to use and cook with fennel
} Thinly slice fennel bulbs using a mandolin and mix together with cabbage , apple and a vinaigrette dressing to make a fresh apple and fennel slaw . This is a delicious side salad to serve with grilled salmon and sweet potato wedges ( recipe page 5 ).
} Roast your fennels for a milder , juicy , tender and slightly caramelised flavour . Roast fennel with olive oil , truss tomatoes , fresh thyme leaves and capers for a beautiful Mediterranean-style side dish ( recipe page 5 ).
} Add chopped fennel to your loaded heart-warming winter vegetable soups or casseroles . A fennel , leek , potato and chickpea soup is one of my favourites .
} Fennel pairs perfectly with fish … add fennel to the inside of a whole fish before baking , grilling or steaming to infuse the delicious flavours and aroma .
Fun Facts
You can eat the whole fennel bulbs , stems , leafy green tips and all ! The fennel tips make a perfect garnish to your salad , use up the stems in a stock or soup and you could even try out a pesto with the leafy green fennel tips .
4 YMCA HEALTHY LIVING MAGAZINE