All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Figs

Fish

Flax

Garlic

Ginger

FENNEL

Typical serving size:

1 cup (88 g)

HOW IT HARMS

Skin irritation

WHAT IT HEALS

High blood pressure Weight gain High cholesterol High blood sugar Cancer FENNEL FACTS

Physicians through the ages have prescribed fennel and fennel seeds for a variety of ailments: to stimulate milk production in nursing mothers; prevent bad breath; and treat kidney stones, gout, and liver and lung disorders

Aromatic fennel seeds are one of our oldest spices
They also can be used to make a refreshing tea that is said to alleviate bloating, flatulence, and other intestinal problems
Fennel is sometimes called “sweet anise” and has a delicate licorice flavor
A member of the parsley plant family, fennel contains fiber and is low in calories—a 1-cup serving has only 25 calories
Fennel is also a good source of potassium and contains some vitamin C, iron, calcium, and folate; the leaves contain beta-carotene and vitamin C
All parts of the plant are edible, and it can be prepared in many ways: raw in salads, or braised or sautéed as a side dish
Stuffed bulbs are a flavorful vegetarian entrée, and the chopped leaves make a colorful, nutritious garnish for other vegetable dishes

Health Benefits

Helps with weight loss
Because fennel is filling and low in calories, it is an ideal food for people trying to lose weight
Regulates blood pressure
Fennel is a good source of potassium, an electrolyte that is responsible for balancing the body’s sodium levels and helps regulate blood pressure
Lowers blood sugar and cholesterol levels
Fiber plays an important role in reducing high blood cholesterol and blood glucose levels, which in turn reduces the risk of heart disease and diabetes
It also helps a person feel full and provides bowel regularity
May prevent cancer
Studies show that the fiber in fennel may help reduce certain types of cancer, such as colon cancer
Health Risk Skin irritation
Some people may have an allergic reaction to the oils in fennel seeds

Allergies

Roast slices drizzled with olive oil and lemon juice

Shave some raw fennel bulbs into a red cabbage slaw

Top raw wedges cut from bulbs with pimiento cheese spread

Buying Tip

s

Look for firm bulbs and stalks and leaves that are bright green

Choose ones that do not have any blemishes

Storing Tips

Store fennel unwashed in a sealed plastic bag in the refrigerator crisper

Properly stored fennel lasts up to 5 days

QUICK TIP:

Use all the parts The bulb is what’s most commonly used in recipes, but fennel stalks can be added to flavor soups and stocks
And the leaves can be used as garnish