Fennel is an excellent source of vitamin C, it contains the minerals potassium, sodium, phosphorus, and calcium. It is carminative meaning it relieves flatulence, and hepatoprotective or prevents damage to the liver. Around the world it is used for abdominal pains, stomachache, constipation, diarrhea, gastritis, and irritable colon (1). Kaempferol is also in fennel and is associated with a decrease in several types of cancer (2).

Printable version

FENNEL ANTIOXIDANT SALAD Makes: 2-3 servings

1 large fennel bulb

1/2 of a medium sized beet

1 small shallot

Dressing:

1 teaspoon apple cider vinegar

the juice of 1/2 a lemon

1 teaspoon coconut aminos

1/2 teaspoon mustard

1/2 teaspoon Celtic seas salt

3 Tablespoons avocado oil

2 Tablespoons parsley, minced

1 clove of garlic, chopped

1/2 teaspoon chili powder

Wash the fennel and beet. On a cutting board chop off the stalk of fennel a few inches above the bulb. Cut the fennel in half and then in half again to make quarters. On a diagonal cut out the tough core of the fennel (save the core and tops for making bone broth or vegetable stock or for juicing).

Then thinly slice the fennel in quarter inch slices starting from the top and working toward the bottom. Repeat this with the other three quarters of fennel. Place into a medium bowl.

Peel the beet and grate it then put into the same bowl. Slice or mince the shallot depending on how you like it and put into the bowl.

To make the dressing:

Put all of the dressing ingredients into a blender and blend for 30 seconds, or you can put them into a jar with a lid and shake it up vigorously until mixed.

Pour the dressing onto the fennel, beet, and shallot in the bowl and mix together. You can serve right away or let it set for an hour to let the flavors mix together.

1. Badgujar, S. B., Patel, V. V., & Bandivdekar, A. H. (2014). Foeniculum vulgare Mill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology. BioMed research international, 2014, 842674. https://doi.org/10.1155/2014/842674

2. Imran, M., Salehi, B., Sharifi-Rad, J., Aslam Gondal, T., Saeed, F., Imran, A., Shahbaz, M., Tsouh Fokou, P. V., Umair Arshad, M., Khan, H., Guerreiro, S. G., Martins, N., & Estevinho, L. M. (2019). Kaempferol: A Key Emphasis to Its Anticancer Potential. Molecules (Basel, Switzerland), 24(12), 2277. https://doi.org/10.3390/molecules24122277