I had never even considered cooking with fennel until a few years ago when it was a reported as a “super food” for me on a gut microbiome test. That just means that for my digestive system, fennel will support the particular bacteria I need to be healthiest from the inside out.
Let’s talk about what fennel can do for you.
No matter your microbiome, fennel has super powers that we ALL can benefit from!
It is particularly high in Vitamin C, antioxidants, and polyphenols which boost the immune system and have an anti-inflammatory effect on the body. This means a stronger immune system and ability for the body to fight germs, heal illness, and recover from injury. I know this is something we all are looking for right now!
This recipe for Crispy Fennel and Squash Noodles is a perfect combo of crispy fennel, crunchy toasted “breadcrumbs”, lemon, and fresh yellow squash. And with all this flavor it is still gluten free, grain free, dairy free, low carb, and vegan. Although a dollop of ricotta cheese is an amazing addition if your body enjoys dairy.
You can have a boosted immune system and enjoy it too!
Ingredients:
- 2 large Yellow Squash, spiralized
- 1 Fennel Bulb, sliced*
- 4 tbs Olive Oil, divided
- 2 cloves Garlic, minced
- 1 Lemon, zested and quartered
- 1/4 cup Parsley, chopped
- 1 Shallot, minced
- 1/4 cup Gluten Free Breadcrumbs**
- 1 tsp Sea Salt
- 1/4 tsp Ground Black Pepper
Instructions:
- Preheat oven to 450 degrees. Placed the sliced fennel on a baking sheet, toss with 1 tbs olive oil, spread into a single layer, and roast for 18 minutes. Toss about halfway through to prevent burning.
- Meanwhile, in a large skillet heat 2 tbs olive oil over medium high heat. Add garlic and shallot, cooking until fragrant – about 5 minutes.
- Add breadcrumbs and toast until browned, seas with salt and pepper. Remove from pan.
- Add remaining 1 tbs olive oil to pan with squash noodles. Add juice from lemon wedges and 2 tbs of the parsley. Cook until squash is just tender (you want to keep an al dente texture).
- Return bread crumb mixture to the pan, as well as the fennel. Toss to combine and add any additional salt and pepper to taste.
- Top with remaining parsley and fennel fronds before serving.
*Cut off and discard the fennel stem, save a few fronds for garnish. Halve and core the fennel bulb and slice into 1/4 inch thick strips.
**I used Chickpea Crumbs for gluten free, higher protein and fiber option.
What are your Super Foods?
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