Living and Eating Well!


Posts Tagged ‘Fennel’

Spicy Tuesday – Roasted Apple and Beet Soup with Orange Relish – Fennel

Here in Atlanta, we’ve been having lots of fun with the Falcons! Seems like everyone, whether football fans or not are rooting for the home team. Here’s a beautiful warming soup to share with friends and family for the big game – perfectly RED for the Super Bowl!

Not only is fennel beautiful, crunchy and slightly sweet it adds a refreshing contribution this yummy soup in the bright orange fennel relish. The fennel bulb is an excellent source of Vitamin C. Vitamin C is the body’s primary water-soluble antioxidant, able to neutralize free radicals. Fennel also has fiber, folate, and potassium!

Roasted Apple and Beet Soup with Fennel and Orange Relish

Serves 6 to 8

3 Red Beets, halved

1 Large Crisp Cored Apple, halved (like Honey Crisp or Gala)

6 Green Onions, White Parts Only

1 TB Extra Virgin Olive Oil

3 Cups Vegetable Broth

1 Cup Unsweetened Apple Cider

1 ½ Tsp Fine Sea Salt

½ Tsp Freshly Ground Pepper

Nonfat Greek Yogurt (if desired)

1 Recipe Fennel Orange Relish

Step One Place the beets, apple and onion on a sheet pan. Drizzle with the olive oil and slide into the oven for 40 minutes, or until fork tender.

Step Two Remove from the oven and peel the beets and apple. Place them and the onion in a blender with the vegetable broth and puree completely.

Step Three Pour into a saucepan and add the apple cider, salt and pepper. Bring to a simmer and cook for about fifteen minutes or until warmed through. Pour the soup into bowls and top with nonfat Greek yogurt and Fennel Orange Relish.

Orange Fennel Relish

¼ Cup Fennel Fronds, coarsely chopped

½ Cup Minced Fennel

1 Tbsp Orange Juice

1 Tsp Orange Zest

1 Tsp Extra Virgin Olive Oil

Fine Sea Salt and Freshly Ground

White Pepper to taste

Place all the ingredients in a bowl and mix well.

***Thanks to Kristina Limoges who took the beautiful soup picture!

Spicy Tuesday – Tuscan White Bean and Kale Soup – Fennel


For us, the start of October brings the “soup-y” time of the year. And here’s a soup that we make over and over again – because it highlights a powerfood—KALE! Not only full of nutrition – it also tastes so good that the whole family will love it on these cool fall evenings. Kale is a cancer fighting powerfood because of all the phytochemicals within it. Yup – forty five, 45! Different types of plant compounds are in the tasty green. It also has fiber, vitamins, and minerals that give your energy throughout the day. Our spice of the week is fennel because the crunchy and slightly sweet herb adds a refreshing contribution to Mediterranean dishes like this soup. The fennel bulb is an excellent source of Vitamin C. Vitamin C is the body’s primary water-soluble antioxidant, able to neutralize free radicals. Fennel also has fiber, folate, and potassium.

2 TB Olive Oil

1 Cup Chopped Onion

1 Cup Chopped Red Pepper

1 Cup Chopped Fennel

1 Cup Chopped Carrot

2 TB Italian Seasoning

1 Tsp Red Pepper Flakes

1 Bunch Kale, thinly sliced

2 Garlic Cloves, Grated

4 Cups Veg Broth

1 Can (15 OZ) Chopped Tomatoes, undrained

1 Can (15 OZ) Cannellini Beans, drained and rinsed

1/2 Tsp each Sea Salt and Freshly Ground Black Pepper


½ Cup Shredded Parmesan and Basil for Garnish

In a large dutch oven, sauté the onions, pepper, fennel, carrots, seasoning and red pepper flakes together, until the onion is tender and golden. Reduce the heat to medium and add the kale and garlic; cover and cook and stir for another couple of minutes. Add the remaining ingredients; cover and cook for about 20 minutes, until vegetables are tender. Taste for seasoning and serve, garnished with the Parmesan and basil.

Spicy Tuesday – Spanish Rice and Seafood Stew – Fennel

We love Fennel! Once difficult to find in the local grocery store, now you can find it almost everywhere. Usually lurking between the cabbage and bokchoy in the produce section, fennel is often thought of as a vegetable, but its actually a herb.

It’s not only the crispy crunchy parts of the fennel that we enjoy, but the dill fronds are great for garnish, too. Just like dill, the wispy light ends make a perfect addition to the top of this yummy seafood stew – or in a salad as a luscious green.

Did you know fennel contains an abundant amount of antioxidants? Rutin, quercitin, and various kaempferol glycosides just to name a few. Most important is its volatile oil anethole– In animal studies, it has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer.

This recipe is a little longer than the ones we typically share – but, OH, its worth it!

Spanish Rice

Serves 8 – 12 Depending on size of ramekin or mold

2 TB Olive Oil

2 Cups Valencia or Paella Rice

1 Chopped Red Onion

1 Garlic Clove, minced or grated

4 Cups Veggie Stock

1 TB of Tomato Paste

2 Tsp Smoked Paprika

1 Tsp Dried Oregano

1 Tsp Sea Salt

½ Tsp Black Pepper

Step One In a large stockpot, brown the rice in olive oil over medium heat. Add the onion and tomato paste and cook until the onion is softened. Add the garlic and cook and stir until fragrant. Stir in the paprika, oregano, salt and pepper.

Step Two In another pot bring the stock to a boil. When boiling, add it to the original pot and stir. Bring to a simmer, cover and let cook about 15 – 20 minutes or until the rice is cooked.

Step Three Srpay a small mold or ramekin with non-stick spray. Pack the rice into the ramekin and turn over onto a plate.

Provencal Tomato Seafood Stew

Serves 6 – 8

1 Large Red Onion, Chopped

1 Large Red Bell Pepper Chopped

1 Head Fennel Chopped, fronds reserved

4 TBs Olive Oil

¼ Tsp Cayenne Pepper

½ Tsp Black Pepper

1 Tsp Sea Salt, plus more to taste

3 Cloves Garlic, chopped or grated

8 Large Ripe Tomatoes Chopped with all their juices, (or Fire Roasted Canned Tomatoes)

2 Cups Veggie or Fish Stock

1 LB White Fish (Cod, Halibut or other)

1 LB Medium Shrimp

½ LB Calamari (Cleaned & in Rings)

¼ Cup Chopped Parsley

¼ Cup Chopped Basil

1 TB Lemon Zest

Lemon Wedges

Step One In a large sauté pan, over medium heat, cook the onion, red pepper and fennel in the olive oil, with the turmeric, peppers and salt until wilted and soft.

Step Two Add in two thirds of the grated garlic and cook until fragrant – about a minute. Add the tomatoes and cook and stir for 4-5 minutes. Pour in the stock and bring to a boil. Turn down to a simmer, and cook for 15 minutes. Add in the fish and shrimp and simmer until opaque. Add in the calamari and cook until just warm – about 1 minute. Remove the pan from the heat.

Step Three Stir the parsley, basil lemon zest into the stew. Garnish with lemon and fennel fronds.