Tuscan Braised Fennel

IT’S THE FENNEL COUNTDOWN!!!

Photo by What’s the Dirt blog

Photo by What’s the Dirt blog

What is Fennel?

Fennel is a celery-like flowering vegetable with a pale bulb and long green stock. It is known for its licorice flavor and feathery foliage that has a sweet anise flavor. The bulb, stalk, leave, and seeds can be used in a variety of ways to please any pallet. Fennel has high levels of vitamin C and is a good source of calcium, fiber, and potassium. It has been said that the health benefits from adding fennel to your diet vary from improving bone health, decrease blood pressure naturally, reducing chronic inflammation, and aiding digestion. 

Braising versus Roasting Fennel:

The main difference here is the texture in the fennel bulb after it is cooked. Cooking fennel in liquid, rather than dry roasting it, will give you a more succulent end product. Where over roasting fennel is easy to do and will leave you with a tough, chewy vegetable that may turn you off from the vegetable altogether. If roasting is better for you, presoak the fennel in some vegetable stock or water before, and coat evenly with olive oil before roasting.

Recipe Variations:

Make this recipe your own by adding carrots to the braising process. Garnish with Pinenuts or Almonds and scatter Mint before serving for a bright and savory flavor.

Tuscan Braised Fennel Recipe:

This recipe was created by SweetPaulMag. A pure and simple recipe with complex flavors. It is a complimentary side to fish, poultry, or if you are committed to meatless Monday’s pair with your favorite grains or chickpeas.

Ingredients:

  • 3 bulbs fennel, scrubbed, cleaned

  • 6 cups chicken stock

  • salt and pepper, to taste

  • extra virgin olive oil

  • 1⁄4 cup grated Parmigiano-Reggiano

Recipe

  • Preheat the oven to 350°F.

    1. Fully wash and trim the fennel bulbs.

    2. Trim off the tops of the fennel and set aside. Leave enough of the base intact so the fennel retains its form.

    3. Cut the bulbs lengthwise (top to bottom) into pieces approximately 1” thick.

    4. In a pan, parboil the fennel in chicken stock until slightly tender. Strain and retain the stock.

    5. Place the braised fennel into a pan or cast iron dish that is lightly coated with extra virgin olive oil.

    6. Pour about 1⁄2 cup of the chicken stock over the fennel, salt, pepper, and cover with 1⁄4 cup of Parmigiano-Reggiano.

    7. Finely chop some of the fennel tops and sprinkle over the dish for added fennel flavor.

    8. Place in the oven and cook until the top is golden brown, approximately 20–30 minutes.

    9. Garnish.

    ENJOY!!!

A note about our CSA box & Farm Community:

While Spade & Plow grows many commodities and varieties within the season, we also welcome support from local farms to help deliver the best variety the season has to offer. Fennel Bulbs in this week’s CSA box are brought to you by Phil Foster farms. Phil Foster Farms is C.C.O.F. and I.F.O.A.M. certified. They are rooted in farming practices such as building the soil with cover crops and compost, decreasing water consumption and protecting water quality, and by practicing environmentally sensitive pest control by attracting beneficial insects. It is important to us at Spade & Plow that the farming community is enriched with support from one another. We share the same values and we are thrilled that we can work together to create a better future for our land, community, and product.

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