Roasting fennel highlights the vegetable’s licorice-like flavor and brings out its inherent sweetness.

While a lot of people don’t like the idea of a licorice-tasting dish, mostly because they have bad memories associated with black licorice candy (myself included), this distaste shouldn’t scare anyone away from the vegetable itself – fennel is simply delicious, particularly when cooked, and offers a slew of health benefits.

In this tart recipe, fennel is roasted and then baked with herbs, cheese (three different kinds), and potato, all atop puff pastry dough. The resulting tart is the perfect comfort dish that’ll offer a dose of nutrition without you even realizing it.

Nutritional Breakdown of Fennel

In one cup of fennel, there are 73 calories, 0.5 grams of fat, 1000 milligrams of potassium, 7.3 grams of dietary fiber, three grams of protein, 6% of the RDA of vitamin A, 12% of the RDA of calcium, 47% of the RDA of vitamin C, and 10% of the RDA of iron.

The vegetable is a rich source of phosphorous, zinc, copper, manganese, selenium, niacin, pantothenic acid, folate, choline, beta-carotene, lutein, and zeaxanthin, vitamin E, and vitamin K. Fennel is also high in dietary nitrates and is a natural source of estrogen.

Buying and Storing Fennel

Choose fresh fennel that has a clean, firm bulb with no browning, bruising, splitting, or spotting. The leaves should appear dark green while the bulb itself bares white or white-greenish color. The stalks should not be soft or capable of bending. Instead they should be firm and crunchy. Meanwhile, the fennel should give off a fragrant licorice aroma.

It’s best to use fresh fennel as soon as possible. Even so, it can store for up to five days in the refrigerator.

Roasted Fennel Tart Recipe

Serves 4

Ingredients

For the fennel

• 1 fennel bulb
• 2 tablespoons extra-virgin olive oil
• Sea salt and pepper to taste

For the potatoes

• 1 pound Yukon Gold potatoes

For the tart

• 6 ounces Gruyere cheese, shredded
• 1 cup Pecorino cheese, shredded
• 1 cup mascarpone cheese
• 1 teaspoon sea salt
• ¼ teaspoon black pepper
• ¼ teaspoon white pepper
• ½ teaspoon finely chopped fresh rosemary
• 1 sheet puff pastry

Directions

Preheat the oven to 375 degrees Fahrenheit.

Slice the fennel in half, lengthwise, and then cut it horizontally into thin slices. Transfer the fennel to a baking sheet, drizzle the slices with olive oil, and season them with salt and pepper. Bake for 15 to 20 minutes, or until golden brown. Remove the baking sheet from the oven and set side.

While the fennel is baking, prepare the potatoes. Skin the potatoes and slice them horizontally into 1/8-inch thick pieces. Add the potato slices to a pot and cover them with water. Bring the water to a boil. After two minutes, drain and rinse the potato slices. Set aside.

To prepare the tart, press the puff pastry dough into a 10-inch tart pan. Use fingers to press the dough into the bottom and up along the sides of the park. Poke holes across the bottom of the dough-lined pan with a fork. Place the tart pan in the refrigerator and let chill for 30 minutes.

While the dough chills, prepare the cheese mixture. In a small saucepan oven medium-low heat, add four ounces of Gruyere cheese along and 3/4 cup of the pecorino cheese along with the mascarpone cheese, salt, and pepper. Stir until the mixture melts.

Once the dough has chilled, start layering the fillings. First, start with the potatoes. Create a layer using half of the potato slices. On top of the potatoes, spread half of the melted cheese mixture. Repeat the same two layers, using up the remaining potatoes and cheese. Top the last layer of cheese with the roasted fennel. Top the tart with the reserved Gruyere and pecorino cheeses and sprinkle with fresh rosemary. Bake for 30 minutes or until golden-brown and sizzling hot. Let cool slightly (or completely) before serving.

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This refreshing shaved fennel salad recipe highlights the unique beauty of raw fennel. A splash of citrus, a drizzle of oil, a dash of spice, and a garnish of herbs make for subtle, yet game-changing accents that will delight your senses and offer your body an incredible source of health perks.

Fennel is native to the Mediterranean and is to this day a huge part of the local cuisine. It has a crunchy, slightly sweet taste that is reminiscent of licorice or anise. It looks a lot like celery but has a bulbous end and delicate green leaves.

When uncooked, as it is in this fennel salad recipe, fennel’s nutritional properties are at their peak, so you can benefit from more than just its taste. Fennel has long been touted for its ability to improve the digestive system – it relieves heartburn, intestinal gas, bloating, and loss of appetite. Meanwhile, it helps to heal the respiratory system and has been linked to weight loss. And, for all the ladies reading this, fennel has been shown to be an effective herbal remedy for menstrual pain as well.

The following fennel salad recipe is a simple way to relish in not only the essence of fennel’s flavor but also its medicinal properties. Enjoy this salad as a light lunch, a snack, or a prelude to a more hefty meal.

Shaved Fennel Salad Recipe with Lemon, Parsley, and Chives

Serves 4

Ingredients

• 3 fennel bulbs
• 2 tablespoons chopped fresh chives
• 1 handful chopped fresh parsley
• 1 lemon
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste

Directions

Trim off each fennel bulb’s stalk and cut each bulb in half through its root. Cut the halves into quarters through the root of the bulb. Peel off any wilted outer layers and slice each fennel crosswise. Shave each fennel bulb using a mandolin or slice very thinly with a high-quality knife.

In a large bowl, add the fennel, chives, parsley, and lemon zest of one lemon. Toss until combined.

In a separate small bowl, whisk together the juice of one lemon, olive oil, salt, and pepper. Pour the mixture over the shaved fennel and toss until the fennel is equally coated with the vinaigrette. Serve immediately.

Related on EcoSalon
5 Natural Herbs that Improve Digestion
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No need to reach for a pill or down a murky liquid to soothe digestive woes when there exist common natural herbs that improve digestion. In fact, some of the herbs you may already have lingering in the pantry or refrigerator happen to pack a metabolism-boosting punch.

Even better: they taste delicious! The following 5 natural herbs that improve digestion are your gateway to regularity and improved overall health.

1. Black Pepper

Almost all recipes call for a pinch of pepper, making it one of the most common natural herbs. It is available year round and it provides the body with essential nutrients, including manganese, vitamin K, iron, fiber, and copper. Black pepper stimulates the taste buds, alerting the stomach to increase hydrochloric acid, which is responsible to breaking down food in the stomach.

2. Ginger

Among its many health benefits, ginger is effective in helping to jump start digestive secretions. According to a study in the European Journal of Gastroenterology and Hepatology, ginger consumption helps to speed up the movement of food from the stomach, hence contributing to overall digestive efficiency and health.

3. Anise

Since Roman times, anise has been grown in Italy to be used as a digestive aid. It is used to spice up meat dishes, curries, pickles, and liqueurs in Chinese cuisine and is often chewed after meals to freshen breath and aid digestion. Because of the active compounds in its volatile oils, anise treats cramps, gas, indigestion, and intestinal parasites.

4. Fennel

In the Middle Ages, fennel was in high demand for its aromatic and appetite-suppressing capabilities. In terms of digestion, fennel helps to relieve flatulence and colic, as well as stimulates digestion.

5. Orange peel

Orange peel has a bitter, aromatic taste. It stimulates bile flow and increases digestive enzymes. Its pectin also helps to stimulate protein metabolism in the digestive tract. Orange peel can be grated and added to candies, breads, cookies, and cakes. It is also a great complement to vegetable dishes or meat marinades.

Images: Zac Greant, Gerlynn, Istockimages, Kellysblues, Nick Saltmarsh, Nickboos

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10 super spices and their health benefits.

Spices don’t just add another element to your cooking; they’re also good for your health. In fact there’s a reason that people have been using spices for thousands of years. Scientists are now uncovering their vast potential power, from helping ease chronic conditions to the prevention and treatment of more than 150 health problems. Why? Without getting into the complicated science of it (and there’s lots of it if you’re interested) spices have a variety of benefits, including being high in antioxidants, having anti-inflammatory properties and they can even promote weight loss. There is a whole world of spices out there to add health benefits to your food. Here’s a list of ten to start with.

1. Chile Pepper

Why is a chile pepper hot? Capsaicin–the active ingredient that basically makes a chile taste hot is actually quite good for you. It has been shown to inhibit bacterial growth, boost your metabolism, which in turn helps with weight loss, give you more energy and relieve skin allergies. An Australian study found that adding chiles to meals may protect against the buildup of cholesterol in the blood. So, don’t be afraid of increasing your spice tolerance.

2. Turmeric

Turmeric’s claim to fame is curcumin, an antioxidant that some studies have shown to help reduce the risk of heart failure and inhibit the growth of cancer cells. It’s also an incredible anti-inflammatory, and can even be used in the place of ibuprofen – good for people dealing with long term chronic pain and wanting to limit their drug intake. If you are going that route, be sure to look for turmeric extract, sold in tablets or capsules and note that the effects are not felt immediately. Add the spice (or fresh root if you can find it) into stir fries and lentil dishes, or anything that needs a little color.

3. Cardamom

Well-known in Indian cooking, and the beloved spice of Scandinavian baked goods, cardamom contains limonene, a chemical that has been shown to boost antioxidant activity. It has also been shown to help with lowering blood pressure and improves digestion. It also has alkaline properties, and in the Middle East, coffee is often made with cardamom, reducing the coffee’s acidity and neutralizing the effects of the caffeine.

4. Cinnamon

Helping to balance blood sugar, cinnamon is helpful for those with dealing with type 2 Diabetes. In fact, in a Swedish study (albeit small) where subjects ate a bowl of rice pudding–half of them with cinnamon added, half without–those who ate the cinnamon version ended up with significantly lower blood sugar levels. Given that cinnamon works well in sweet and savory dishes, there’s no end to how it can be used.

5. Ginger

Ginger is another anti-inflammatory, and it’s also ideal for calming an uneasy stomach. It’s also full of antioxidants; one teaspoon of ground ginger has as many antioxidants as a cup of spinach. While adding ground ginger to your morning bowl of granola and sprinkling onto dishes is good, it’s also worth buying fresh ginger root, which has a little more of a kick to it. A few pieces of crystallized ginger can be good for dealing with motion sickness, and for a morning spike of energy, I like adding it to green smoothies.

6. Fennel

Plagued by menstrual cramps every month? With its phytochemicals and phytoestrogens, fennel can help offset cramps. Get the benefits from fennel seeds by grinding them and steeping with tea. With its licorice-like flavor, fennel seeds are also good in fruit salad and with grilled meats and seafood.

7. Parsley

You may use it just as a decorative garnish, but researches at the University of Missouri found that parsley can actually inhibit breast cancer cell growth. Parsley is also rich in vital vitamins including C, B12, K and A, which means it keeps your immune system strong. Add it into soups and salads, or mix with fresh fruit for a delicious smoothie.

8. Garlic

If you’re a garlic lover, you’ll be happy to know that it’s known to lower blood pressure, bring down levels of cholesterol and helps alleviate allergies. As it has been shown to destroy cancer cells, even one or two cloves a week can even provide cancer-preventative benefits.

9. Coriander

Contrary to popular belief, coriander and cilantro are not exactly the same thing. Cilantro is the leafy herb that comes from the coriander plant, while coriander the spice, comes from grinding the seeds. Coriander seeds have been used for thousands of years to help with digestion, and recently it has been found to alleviate symptoms of irritable bowel syndrome. Use it like you would pepper, add to vinaigrettes and dressings, or in meat marinades.

10. Cloves

Cloves are actually at the top of the list of spices with antioxidant properties, and for more than 2,000 years they have been used in traditional Chinese and Indian medicine. The essential oils in cloves have been shown to fight bacteria, fungus and yeast, as well as encouraging healthy gums and teeth. The spice can also help alleviate a cough.

Image: echiner1

The post 10 of the Best Spices for Your Health appeared first on EcoSalon.

Giving up some love for the legumes.

It may be silly to suggest cooking dried legumes when you can get them ready to eat in a can. But I still insist that there are so many benefits to cooking them yourself that it’s worth every step. And it’s pretty easy to do. You can also cook large quantities at a time and store smaller portions in your freezer.

Legumes like lentils or beans work all year round in different ways. Cold in salads and warm as a side to eggs, beets or with any green vegetable. Chickpeas are wonderful as a starter together with toasted almonds. Green lentils with beets, feta and parsley create a simple and delicious salad alone or together with baked vegetables or meat. Hummus or any other dip (see below) are perfect treats and easy to whip up with any fresh produce that the summer can provide.

I always cook my legumes together with some herbs, vegetables and salt (see simple version below). Sometimes I add bones or small pieces of meat when cooking the legumes. It gives a specific flavor but it’s far from necessary. Cooking time depends on what type of legumes you have, for example cooking lentils is far quicker than chickpeas. It also depends what you are planning to do. If you are making hummus you may want to cook the chickpeas until they are almost mushy but for a salad they should just be soft.

Some legumes such as most beans and chickpeas you will need to soak for at least 8-10 hours (but longer is better). Change the water a couple of times to keep them fresh (it can smell really bad). Lentils, split peas and mung beans do not need soaking.

The lentil dip below can be served together with fresh vegetables such as raw carrots, cucumber and celery. Slightly cooked cauliflower and broccoli also work well. You can also use the dip as a spread on freshly baked bread and crackers. Enjoy!

Lentil Dip
(Plenty of dip)

One cup dried french lentils (almost 2 cups cooked)
1-2 bay leaves
A sprig of sage
½ onion (and/or other vegetable scraps such as carrot, celery or fresh fennel)
About one tablespoon of salt

For the dip
About 2 cups cooked lentils (as above)
One shallot
Chili (more or less depending on how spicy you want it)
2-3 garlic cloves
2 teaspoon coriander*
2 teaspoons cumin*
One teaspoon fennel*
Reserved lentil liquid
Juice from a ½ lime

Seasoning
Smoked paprika powder (e.g. bittersweet Pimentón de la Vera)
Sea salt
Some olive oil
Cilantro

First step is to cook the lentils. Rinse the lentils and cook them gently together with about two cups water, bay leaves, sage, salt and onion (etc) until soft (about 15-20 min). You may need to add a little more water. It’s important that you don’t cook the lentils dry and there should be about a cup of tasty liquid left when the lentils are done. When done reserve the liquid as it will be used later. Let the lentils cool and remove all bits and pieces of the sage, bay leaves, onions etc.

Chop the shallot into tiny pieces. Saute on very low heat until it starts to caramelize. Raise the temperature a little and add chili together with the spices. Stir everything together and add the lentils to the pan. Poor some of the water over and let cook for just a little bit. (You could stop the cooking here and just enjoy the lentils as a side to eggs, meat or vegetables).

Let the lentils cool a little before blending together with garlic in a food processor. Add lime juice plus some of the reserved lentil liquid to create a smooth texture. Season with flakes of sea salt and smoked paprika powder. Lastly add as much cilantro as you wish. Just before serving add a splash of olive oil on top.

* I prefer to toast whole coriander, fennel and cumin in a skillet at high heat. When they start to “pop” remove them immediately from the pan into a mortar and pestle. Grind until fine. The flavor will be richer.

Illustration by Johanna Kindvall

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ColumnCan a bowl of comfort food really be called a “craze?”

I was walking down the street with a friend in Brooklyn, ogling the multitude of good-looking restaurants and resisting the urge to take a photo of every single one of them.

“Do you guys have the ramen trend, too?” my friend asked.

I paused and thought for a second. Had I not just been invited to dinner at a ramen shop a few weeks ago? It was all coming back to me.

“Yeah,” I said, putting out of my mind for the time being the absurdity of the phrase “ramen trend.” At least I could appreciate the fact that Brooklyn wasn’t many steps in front of Portland; they were serving our coffee, after all.

And then a mere 24 hours later, after a cold winter walk, ramen seemed like just the thing we needed, which is how I found myself at Chuko ordering a bowl of miso with a poached egg, scallions and pork, feeding right into what has also been deemed “ramen fever” and the “ramen craze.”

“That is not ramen,” said my colleague when I texted her a photo of what I was eating along with the words, “Look, ramen is trendy now!”

“Would be better with some fennel,” responded another colleague, to which we both smirked.

For the record, the ramen was delicious, on par with a mean bowl of pho I once ate on the streets of Hanoi, sold of course at one tenth of the price and consumed while sitting on a pink plastic children’s chair. But was I really sitting at a corner restaurant in Brooklyn, watching young couples in well fitting, dark colored jeans and waxed canvas coats out for a walk on a Saturday afternoon eating a dish once reserved for cheap college students? A dish that was now deemed a “craze?” As much as I hate to admit it, yes. And I loved it.

As it turns out, the basics are back. Gussied up burgers are everywhere, upscale food markets sell syrups for homemade soda and even five star restaurants offer fries. But as a smart woman once indicated, even if you call a scarf “fabulous” it’s still a piece of fabric wrapped around your neck, just as a bowl of macaroni and cheese is still a bowl of macaroni and cheese, no matter how much imported aged cheddar and truffle oil you add.

If recent reports are true, even burgers are for rich people. And so are doughnuts – if they’re covered in a blood orange glaze, that is.

Comfort food will always be comfort food. Some of us just don’t want to talk about the fact that we actually like it. So we spruce it up to feel good about eating it. Call it a guilty food complex, but plenty of us refuse to admit to stooping to the levels of fast food – horrors! – yet we’re more than happy to eat a burger made with long-haired oxen meat and doused in a generous dollop of handmade mayonnaise. It’s artisanal, after all.

And when we’re feeling down, even the smartest, healthiest food lover might be tempted by a bowl of cookie dough.

The fact that people of all manner of socioeconomic status like the same foods is nothing extraordinary. A burger is still a burger, a quesadilla is still a quesadilla, a grilled cheese sandwich is still a grilled cheese sandwich and a fry is still a deep fried potato; they all hit a spot that a beet salad sprinkled with goat cheese just can’t.

So, when you’re feeling your winter funk, reach for that bowl of ramen and feel good about the fact that you’re helping to bring basics back. Just make sure to add fennel.

Editor’s note: This is the latest installment of Anna Brones’s weekly column at EcoSalon, Foodie Underground, discovering what’s new and different in the underground food movement, from supper clubs to mini markets to the culinary avant garde.

Images: Anna Brones, Nona Brooklyn, Anna Brones, Week of Menus

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