Spring Recipe

Spotlight | Fennel

Fennel is considered a superfood. It’s rich in fiber, potassium, vitamin C and powerful antioxidants. These elements combine to provide significant health benefits by supporting heart health, soothing digestive issues and reducing inflammation. According to some traditional medicines fennel was used to alleviate menstrual cramps and as a hormonal regulator.

Shaved fennel salad with citrus vinaigrette

This crisp and refreshing salad pairs well with roasted or grilled meat and fish.

Ingredients

3 medium fennel bulbs (with fronds)

2 navel oranges

1 lemon

½ red onion

2 tbsp capers

1 tsp honey

1 tsp dijon mustard

1 tsp salt

1 tbsp olive oil

1 tbsp champagne (or white) vinegar

Instructions

Remove the top stalk from the fennel bulbs. Save the fronds (feathery green leaves). It’s not necessary to remove the outer layer of the fennel bulb, but if it’s bruised or damaged just peel it off and use the inner portion. Shave the fennel bulbs thinly with a mandoline or very sharp knife. Stop when you reach the core. Repeat with half of the red onion.

Finely chop ¼ cup of the fennel fronds (set aside)

Place the fennel and onion in a medium size bowl and sprinkle with salt. Massage the fennel and onion mixture until the texture softens. Give it a good squeeze and discard the excess liquid.

Juice the lemon into a small bowl. Add the olive oil, vinegar, honey, dijon and salt. Whisk until well-combined.

Remove the skin from your oranges. Slice the top and bottom off, stand it on one end, and cut down each side with a sharp knife. Cut the oranges into small pieces. Add the juice from the oranges into the dressing.

Add the chopped fronds, oranges and capers to the bowl with fennel and onion.

Toss in dressing just before serving. Mix until everything is well combined.