The Food Coach

Healthy Food Database - Fennel

Bulb fennel or Florence fennel is a pale green bulb with thick, crunchy layers of flesh that overlap each other, rather like an onion's layers. It has stalks with fine leafy fronds resembling dill. Fennel is loved by the Italians who particularly like to add shaved fennel to salads.
When buying, choose clean, crisp bulbs with no sign of browning and the tops intact. Select smaller delicate bulbs for salads.
For salads, select small baby fennel. Slice the bulb thinly and soak slices in icy lemon water for 30 minutes to prevent discoursing. Large bulbs can be quartered and roasted.
Nutritionally fennel is a very good source of dietary fibre, vitamin C, folate, potassium, and manganese. It's also a good source of calcium, iron, magnesium, potassium and copper.
Category: Vegetable
In Season: Autumn Winter
To Buy: Choose clean, crisp bulbs with no sign of browning and the tops intact. Select smaller delicate bulbs for salads. Buying can be confusing, as vegetable retailers often label fennel bulbs as "aniseed" because of its anise flavour.
To Store: Refrigerate, tightly wrapped in a plastic bag for up to 5 days.
Tips & Tricks: For salads, slice the bulb thinly and soak slices in icy water for 30 minutes before draining and adding to the salad. Bulbs can be quartered, baked and served with cheese or white sauce. One serve of fennel is equivalent to about 0.5 cup chopped or one quarter of a large bulb.

Nutrition (Per serve):

Weight (grams): 49
Carbohydrates, g: 1.6
Fat (g): 0.0
Monosaturated Fat , g: 0.0
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Energy (kJ): 50
Protein (g): 0.5
Saturated Fat, g : 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Remove the outer stalks. Cut the bulb into sections. Blanch the fennel in a pan of lightly salted boiling water. Drain thoroughly and roast in olive oil for approx 25 minutes. (180C)

Benefits the Following Health Conditions:*

Cold and Flus
Headache
Flatulence

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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