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Paleo Foods: Fennel

Fennel highlights

Curious how to cook with fennel? This crunchy bulb has a similar texture to that of celery. Fennel has a white, edible bulb that can be sliced and added to a winter salad or braised with a bunch of onions. The stalks and leaves are edible and great served with salads, garnish and soups. Fennel seeds are used in recipes (like this one and this one), and are often compared to anise or licorice in taste.

The fennel bulb is an excellent source of vitamin C and contains phytonutrients. Fennel is also a good source of fiber.

Find fennel at your local farmer’s market in the late fall through spring season. Saute or braise fennel with other veggies, or add it to a winter salad.

Nutrition Details

NutrientAbsolute amount, per 1 cup of fennel%DV, per 1 cup of fennel
Vitamin A117 IU2%
Vitamin C10.4 mg17%
Folate23.5 mcg6%
Calcium42.6 mcg4%
Iron0.6 mg4%
Magnesium14.8 mg4%
Potassium360 mg10%
Manganese0.2 mg8%

Macronutrients Macros in Context

Here’s how 1 cup of fennel stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how 1 cup of fennel fits into the typical nutrient profile of a Paleo meal.

Macros in Context - Fennel

Buying it Buy It

 

Cooking with it Cook It

WINTER SALAD

Combine radicchio, fennel and pecans with a citrus vinaigrette for a simple winter salad.

BRAISE

Braise fennel with butter, lemon and salt.

SLAW

Add fennel to a classic slaw salad.

SAUTE

Saute fennel and onions for an easy side dish.

 

Recipe ideas Recipe Ideas

Mixed Greens, Fennel And Red Pear Salad

Mixed Greens, Fennel And Red Pear Salad

Fennel and Lemon Roasted Trout

Fennel and Lemon Roasted Trout

Braised Chicken with Fennel and Sweet Potatoes

Braised Chicken with Fennel and Sweet Potatoes