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Cilly Eats - #Fennel


Ingredient Challenge. How to cook with Fennel.

I love finding foods that I would typically pass by in the grocery store. A friend of mine gave me a three ingredient challenge. I would like to share my first ingredient.


#Fennel

Nutty, sweet flavor reminiscent of licorice or anise and its strong, slightly sweet fragrance


I learned to use Fennel Bulb in place of onion in my cooking. I am more on the Pitta side (fiery) So The fennel helps to calm the digestive system vs burn it up like an onion would do.

Learn more about your dosha here...



I am vegan, so I love that fennel is a great resource for iron.


Here are some other great benefits;


  • Immunity

The selenium found in fennel appears to stimulate production of killer T-cells. This suggests that it can improve the immune response to infection.


Inflammation

Choline is a very important and versatile nutrient in fennel that helps with sleep, muscle movement, learning, and memory.

It also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.


Increasing iron absorption

Iron deficiency is one of the most common nutrient deficiencies in the world, affecting around 2 billion people globally. It is also a leading cause of anemia.

Pairing high-vitamin-C foods, such as fennel, with iron-rich foods can improve the ability of the body to absorb iron.


Weight management and satiety

Dietary fiber is an important factor in weight management and works as a “bulking agent” in the digestive system.

These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and so lowering overall calorie intake.


If you want to dive deeper on the benefits of Fennel.. Click Here and Here




My Creation for the evening....




Ingredients:

*2 servings


  • 1/2 Fennel Bulb Diced

  • 2 tablespoons Avocado oil

  • Pinch - Asafetida (optional)

  • Pinch of cumin

  • 1/4 teaspoon Tumeric (freshly chopped or powder form)

  • 1/4 teaspoon ginger (freshly chopped or powder form)

  • 1/2 Avocado sliced

  • 2 Beyond Burgers

  • 1 tablespoon olive oil

  • 1 teaspoon Balsamic vinegar

  • 1/4 Cup baked sweet potatoes

  • 2 tablespoons coconut oil

  • Basil to your liking

  • Salt and Pepper


How to create this dish:

  • Saute diced fennel bulb in Avocado oil.

  • Add a sprinkle of cumin, Asafetida, Minced tumeric & ginger

  • Add 2 "Beyond Burger" patties to the same pan as fennel mix & cook like you would a burger.

  • Plate a bed of fresh spinach

  • Dress with balsamic vinegar & olive oil

  • Top with Air fried Sweet potatoes (option to bake @420 for 30 minutes with a bit of coconut oil)

  • if you do not own an air fryer)

  • Add Burger & Sliced Avocado & Chopped basil

  • Add a bit of salt and pepper to finish.


I would love to hear how you include fennel into your diet. Leave a comment or tag on Instagram or Facebook

#cillyEats @cillyfitness


Stay Healthy, Happy & Creative!






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