I call it very edible because all its part can be used for meals –  the bulb, seed, stalks, and leaves. Seriously, nothing goes to waste. Very popular among Mediterranean cuisine, fennel is as tasty as it is rich in nutrients. You know those seeds that you find inside italian sausages? Those are fennel seeds. It is crunchy and slightly sweet with a hint of a licorice taste. Fennel also belongs to the Umbellifereae family, making it related to parsley, carrots, dill and coriander.

So, onto the health benefits. First, fennel is a strong antioxidant due to its composition of phytonutrients, specifically anethole. This compound has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer.  Second, fennel is an excellent source of Vitamin C that is directly antimicrobial. That compound is needed for the proper function of the immune system. Third, fennel is a great source of fiber, which removes potentially carcinogenic toxins from the colon, making it useful for preventing colon cancer. Fourth, fennel is loaded with folate, a B vitamin that is necessary for the conversion of a dangerous molecule called homocysteine into other, benign molecules. At high levels, homocysteine, which can directly damage blood vessel walls, is considered a significant risk factor for heart attack or stroke. Finally, fennel is rich in potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack. In a cup of fennel, you’ll receive 10.8% of the daily value for fiber, 5.9% of the DV for folate, and 10.3% of the DV for potassium.

To help get this star veggie in your system, I’ve laid out a quick and easy recipe for fennel slaw. It’s great paired with creamy dishes because its freshness and acidity cuts through the richness of the meal. However, it’s also delightful alongside your favorite sandwich. The best part – no cooking required!

Fennel slaw ingredients:

• 1 whole fennel
• 1 apple
• Vinaigrette of your choice (if you’d like to make your own vinaigrette, follow the recipe below)

Vinaigrette ingredients:

• 1/2 small lemon (squeeze out the juice)
• honey (to taste)
• olive oil
• 1-2 tablespoons of red wine vinegar (add more as you’d like)
• salt & pepper to taste

Instructions:

• Core and thinly slice the fennel bulb. Thinly slice the stalks. Chop up 2-3 tablespoons of the fennel leaves
• Slice up the apple
• In the big bowl, combine ingredients lemon juice, honey, red wine vinegar, salt & pepper. Mix that up. Then stream in 1-2 tablespoons of olive oil.
• Throw in the sliced fennel, apples, and fennel leaves.
• Mix it all together. Taste and balance out the flavors if necessary.
• Serve and enjoy!

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