Fennel Root, Pumpkin, & Tempeh

 

IMG_1192My lunch today was just too tasty not to share with my favorite people. 🙂 I’ve been trying to vegetables, new spices, & new combinations. I can honestly say I have never eaten this combination before today. I LOVE trying new delicious foods! I hope you enjoy this one as much as I did!

INGREDIENTS

  • 1/2 Fennel Root thinly sliced
  • 1/8 small pumpkin thinly sliced seeds removed
  • 1/3 block Tempeh thinly sliced and cut in half
  • 2 tbs. Coconut oil
  • Himalayan Salt
  • Shredded raw cheese (optional)

This is a SUPER simple recipe. Heat coconut oil over medium-high heat in a medium-sized pan then place fennel, pumpkin, & tempeh in pan. Cover and let cook for about 3 minutes, then stir. Cook mixture until browned. Sprinkle with salt and if desired sprinkle with cheese (raw cheese or Daiya cheese).

This entire meal will take you about 10 minutes all together to make. It’s super delicious! Let me know how you like it by leaving me a comment below!

Health benefits of fennel bulb

  • Fennel bulb is a versatile vegetable, used since ancient times for its nutritional and medicinal properties. This winter season has some noteworthy essential oils, flavonoid anti-oxidants, minerals, and vitamins that have known health benefits.IMG_1191
  • Bulb fennel is one of very low calorie vegetables. 100 g bulb provides just 31 calories. Further, it contains generous amounts of fiber (3.1 g/100 g or 8% of RDI), very little fat and zero cholesterol.
  • Fresh bulbs give sweet anise-like flavor. Much of it is due to high concentration of aromatic essential oils like anethole, estragole, and fenchone (fenchyl acetate). Anethole has been found to have anti-fungal and anti-bacterial properties.
  • The bulbs have moderate amounts of minerals and vitamins that are essential for optimum health. Their juicy fronds indeed contain several vital vitamins such as pantothenic acid, pyridoxine (vitamin B-6), folic acid, niacin, riboflavin, and thiamin in small but healthy proportions. 100 g fresh bulbs provide 27 µg of folates. Folic acid is essential for DNA synthesis and cell division. Their adequate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies.
  • In addition, fennel bulb contains an average amount of water-soluble vitamin, vitamin-C. 100 g of fresh bulbs provide 12 mg or 20% of vitamin C. Vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Further, it has small amounts of vitamin A.
  • The bulbs have very good levels of heart-friendly electrolyte potassium. 100 g provides 414 mg or 9% of daily-recommended levels. It is an important electrolyte inside the cell. Potassium helps reduce blood pressure and rate of heartbeats by countering effects of sodium. Fennel also contains small amounts of minerals such as copper, iron, calcium, magnesium, manganese, zinc, and selenium.

In Health, Hope, & Happiness,

SIGNATURE

 

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6 Comments

  1. Another great recipe Jessica! I love that you put the health benefits of the ingredients on your page! I add fennel to my daily green juice…it is a funny thing, it is delicious if it is a med size bulb…but any bigger takes over the juice. I would love to talk to you about using some of your recipes on my website and in our health coaches collaborative recipe book. Thanks!

  2. I’m so glad you posted this Jessica. I absolutely love love love fennel. I like fennel seeds, fennel fronds and I use fennel stalks in my juices. Tempeh is a new one for me and just a tiny bit scarey, but I’ll give it a shot. You’re so brave in the kitchen!

  3. This is amazing. I love your experimental recipes. I have lots of wild fennel growing in my back yard and I have never known what to do with it. I love that your recipe includes raw cheese and fermented soy, which is the best kind of soy to consume because the fermentation process predigests it. I love how colorful this dish is also.

  4. Well put for your quote and – your food looks so yummy and so good for your tummy!!! Thanks for sharing! As a doTERRA rep for essential oils I know that fennel if typically used to keep the digestive system cleansed and healthy. One more reason to eat it!! 🙂

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