Did you know that Fennel is highly nutritious and contains some powerful plant compounds? Perhaps the most impressive benefits of fennel come from the antioxidants and potent plant compounds they contain.
You can find Fennel in this week's Seasonal FarmBOX and we've included a couple of recipe ideas that you can incorporate in your own meal plan.
The purpose of these recipes is to give you some inspiration for the week ahead. We’ve suggested meal ideas based on our produce selection and they can all be enjoyed on their own, or with any protein that suits your appetite.
Maple Glazed Parsnips on Kale
A sweet twist on your traditional parsnips. This dish is sure to impress with its flavours. It also has the added benefit of Kale.
- 1/4 cup plus 1 tablespoon unsalted butter, divided
- Around 800g of parsnips (or as much as you have), cut into slices
- 2/3 cup maple syrup
- 1 medium shallot or onion, thinly sliced
- 450g kale, stems removed, cut into strips (Can substitute for spinach for more of a salad)
- 1/2 teaspoon salt
- 1 tablespoon apple cider or juice
In a large pan, melt 1/4 cup butter over medium heat. Add parsnips and maple syrup. Cook, uncovered, for 15-20 minutes or until syrup is almost evaporated and parsnips are caramelised, stirring frequently.
Meanwhile, in a pot, melt remaining butter over medium heat. Add shallot; cook for 4-5 minutes or until tender. Add kale; sprinkle with salt. Cook and stir for 3-5 minutes or until slightly wilted. Add cider; reduce heat to low. Cover and steam for 5 minutes.
To serve, spoon kale onto a large plate and top with parsnips
Roasted Fennel with Parmesan
Serve this savoury side dish, inspired by France's Provence region with your favourite protein.
- 4 tablespoons olive oil
- 4 fennel bulbs (or as much as you like), cut horizontally
- Salt and black pepper
- 1/3 cup shredded Parmesan
Preheat the oven to 190 degrees c.
Lightly oil the bottom of a baking dish. Arrange the fennel in the dish. Sprinkle with salt and pepper, then with the Parmesan. Drizzle with the oil. Bake until the fennel is tender and the top is golden brown, about 45 minutes.
Chop enough fennel fronds to equal 2 teaspoons, then sprinkle over the roasted fennel and serve.
Zucchini Bread with Pickled Fennel and Onion
This bread is the perfect side for the middle of the table. Eat warm straight from the oven or toasted to your preference.
- 2 small zucchinis
- 100ml olive oil
- 2 Gippsland Free Range eggs
- Finely grated zest of 1 lemon
- 2 cups (300g) self-raising flour
- 1/2 tsp bicarbonate of soda
- 2 tbs raw sugar
- 1/4 tsp each ground cinnamon and nutmeg
- Soft marinated feta, fennel fronds and flat-leaf parsley leaves, to serve
QUICK PICKLED FENNEL AND ONION
- 1 fennel bulb, thinly sliced
- 6 spring onions with bulbs, thinly sliced
- 1 cup (250ml) white wine vinegar
- 1 cup (220g) caster sugar
- 1/4 tsp saffron threads (optional)
- 1 tsp chilli flakes (optional)
Preheat oven to 180°C. Grease and flour a loaf pan and set aside.
Grate the zucchini into a bowl, add 2 tsp salt and toss to combine. Set aside for 10 minutes, then rinse. Place zucchini in a colander set over a bowl for 5 minutes, squeezing to remove all liquid. Transfer zucchini to a bowl with oil, eggs and lemon zest. Set aside.
In a separate bowl, combine flour, bicarb soda, sugar, cinnamon and nutmeg. Fold through the zucchini mixture until a sticky dough forms. Spoon into pan and bake for 1 hour-1 hour 10 minutes until a skewer comes out clean. Cool slightly in pan.
Meanwhile, for the pickle, combine fennel, onions and 11/2 tbs salt in a bowl. Place vinegar, sugar, saffron, chilli flakes and 1 cup (250ml) water in a small pan. Bring to the boil over high heat, stirring until sugar dissolves. Pour over fennel and onion, and chill until ready to serve.
To serve, slice warm zucchini bread, smear with feta and top with pickles, fennel fronds and parsley
Pumpkin, Potato and Spinach Frittata
This frittata is an easy weekday lunch or dinner and is packed full of nutrients!
- 2 tablespoons (40ml) extra virgin olive oil
- 50g butter, plus extra for greasing baking dish
- 300g pumpkin peeled, seeded, cut into 2cm cubes
- ½ large red onion, cut in half and thinly sliced
- 2 large potatoes, peeled, sliced
- 6 Gippsland Free Range eggs
- 100g spinach leaves
- 40g Parmesan, finely grated
- Leaves of 2 sprigs rosemary, finely chopped
- Leaves of 2 sprigs thyme
- Salt, black pepper
Preheat the oven to 180°C conventional oven/ 160°C fan-forced. Grease a round baking dish with butter (alternatively, line a baking dish with baking paper).
Melt the butter in a medium-sized frying pan over medium heat. Add the olive oil, red onion, rosemary and thyme leaves. Cook, stirring, for 2 minutes or until the onion is soft. Add the potatoes and pumpkin. Cook, continuously stirring until the potatoes are tender (approximately 10-15 minutes). Allow to cool slightly, then use a stainless-steel mashing plate to lightly squash the pumpkin
Use a fork to lightly whisk the eggs in a bowl until combined. Stir in any juices from the frying pan and the Parmesan. Season well with salt and pepper to taste.
Arrange half of the spinach on the base of the baking dish, then place the red onion, potato and mashed pumpkin on top of the baby spinach. Pour half of the egg mixture evenly over the vegetables. Arrange the remaining spinach and evenly pour over the remaining egg mixture. Bake the frittata for 25 minutes.
Allow the Frittata of to cool for 5 minutes before serving.
Roasted Asparagus and Sweet Potato Salad
Try this Roasted Asparagus and Sweet Potato Salad! Full of healthy veggies and a delicious sweet garlic vinaigrette.
- 2 sweet potatoes, peeled and cut into cubes
- 2 cloves minced garlic
- 1 bunch asparagus, trimmed
- Olive oil
- Salt and pepper
- 1/4 cup crumbled feta cheese
- 3 to 4 cups spinach or lettuce
- Sweet Garlic Vinaigrette:
- 1/2 cup extra virgin olive oil
- 3 teaspoons apple cider vinegar
- 1 1/2 tablespoons honey
- 1 clove minced garlic
- Salt and pepper to taste
Preheat oven to 220 degrees c.
Make the vinaigrette: Combine all vinaigrette ingredients in a mason jar. Shake well. Set aside.
Place sweet potatoes in a large bowl, and add 1/4 cup olive oil, minced garlic, 1 1/2 teaspoons salt, and 1/4 teaspoon ground black pepper. Toss to combine. Pour onto a baking tray and roast for about 20-25 minutes, flipping halfway through.
Meanwhile, in another baking tray, toss the asparagus with 1 tablespoon of olive oil, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Place asparagus on a baking tray, and roast for 8-10 minutes. Transfer to a plate and carefully cut into pieces.
In a large salad bowl, toss the spinach with some of the vinaigrette. Then add the roasted sweet potatoes, roasted asparagus, and feta. Toss again to combine and drizzle with more vinaigrette.
For a delicious side to your weekday meal try this tasty parsnip gratin.
- 300ml thickened cream
- 1 cup milk
- 1 garlic clove, halved
- 1kg parsnips (or as much as you like. You can also sub some parsnip for potato)
- 1 small onion, halved, thinly sliced
- 1 1/2 tbsp thyme sprigs
- 1/2 cup finely grated cheddar
Preheat oven to 200C or 180C fan-forced. Lightly grease an oven proof dish.
Place the cream and milk in a saucepan, and add the garlic. Bring just to the boil, then set aside for 5 mins to infuse.
Peel the parsnips and cut diagonally into very thin slices. Layer the parsnips and onion in the dish, sprinkling with 1 tablespoon of the thyme, and seasoning between layers.
Pour the warm cream mixture over the parsnips, discarding the garlic. Cover with foil and bake for 45 mins or until tender. Remove the foil and sprinkle with cheddar. Cook for a further 10 mins or until golden brown and bubbling. Stand for 5 mins and sprinkle with remaining thyme before serving.
This pesto can be used for pretty much anything and is great for hiding veggies too!
- 1 head broccoli, florets removed and blanched
- 1 cup fresh basil leaves
- 1/2 cup extra-virgin olive oil
- ¼ cup Parmesan
- 1/4 cup almonds
- 1 clove garlic, minced
- 1 tsp salt
In the bowl of a food processor, combine broccoli, basil, and oil and pulse until combined. Add Parmesan, almonds, garlic, and salt and blend until combined.
Store in an airtight container up to 1 week.
If you would like to check out the latest produce selection, click here to visit the Seasonal FarmBOX product page and be sure to secure your Thursday delivery if you haven't already.