Fennel

Other holiday favorite found in my family history is fennel. First grown in the Meditterean and souther Europe, it's no wonder fennel is part of my family traditions.

Fennel is celery like in appearance but very distinct in flavor. It taste like anise or licorice and is actually grown for it's seeds which are used for flavoring foods.

Fennel can be found year round but it's peak season is fall and winter. To select the freshest fennel, look for stalks which are straight, free from splits and bruising. The bulb should be compact and round in shape. The stalks should be tight to the bulb. Because fennel is more delicate than celery, it will dry out more quickly. To keep your fennel fresh, before storing, cut the stalks off, wrap the stalks separately from the bulb in plastic bags, and store in the crisper section of the refrigerator. Fennel should keep for three to four days, but it is best to use it as soon as possible.

Give this unique vegetable a try this winter season.


Fennel Citrus Salad

Makes 4 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Wegmans Food Markets

Ingredients

1 medium, about 1½ lbs, fennel bulb, thinly sliced
4 medium navel oranges, peeled and sliced
¼ cup thinly sliced red onion
¼ cup Kalamata olives, pitted
2 tsp olive oil
2 Tbsp fresh lemon juice

Combine fennel, oranges, red onion and olives. Drizzle with olive oil and lemon juice. Toss gently and serve.

Nutritional analysis per serving: Calories 130, Protein 3g, Fat 3g, Calories From Fat 26%, Cholesterol 0mg, Carbohydrates 26g, Fiber 7g, Sodium 90mg.

Recipe courtesy of Fruits and Veggies Matter

The sure signs of Christmas

There are certain items that show up in the grocery store in December that tell me Christmas is soon here. For many oranges bring back fond memories of Christmas stockings. While I never received fruit in my stockings, it was a common practice to those in my parents generation. Beautiful, large firm oranges were often placed in the toe of stockings at Christmas time.

Today when I see those beautiful red pomegranates stacked in boxes at my grocery store, I think Christmas can't be far off. Pomegranates are a fairly new, abundant and readily available fruit found in American grocery stores. While they first originated in Middle Eastern countries, because of their need for arid, warm weather, they are also produced in Arizona and California.

Pomegranates are about the size of a large orange, are firm and have a red leathery skin. Inside they contain hundreds of small seeds filled with tart juice. The seeds are high in antioxidants and rich in vitamin C. While they can be a challenge to peel and remove the seeds, pomegranates are well worth the effort. For instruction on how to peel and remove seeds, see the following site: http://www.fruitsandveggiesmatter.gov/month/pomegranate.html

The seeds and white pith can both be eaten, but I prefer just the seeds. Here is a recipe you may want to try this holiday season.



Pomegranate, Orange, Papaya, and Kiwi Green Salad


1-1/2 teaspoons white wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon crushed red pepper flakes
1/4 cup olive oil
1-1/2 quarts mixed greens
2 oranges, peeled and sliced
2 medium papayas, peeled and sliced
4 kiwis, peeled and sliced
1 medium pomegranate, seeded (about 3/4 cup)


To make dressing, combine vinegar and next three ingredients; whisk in oil. Toss greens with 2-1/2 tablespoons dressing; arrange on a serving platter. Alternate orange, papaya, and kiwi slices over greens. Drizzle with remaining dressing. Sprinkle with pomegranate seeds.

Serves 6.