Roasted Fennel and Potato Soup

Why is fennel so fantastic for your good gut?


The fennel plant sort of resembles onions and other bulbs and all parts of the plant are edible. The taste is much closer to anise or licorice and is often described as a less intense licorice taste. Fennel is a unique vegetable that may be used in many different ways, such as to flavor candies, liqueurs, medicines, and food. In addition to its many possible uses it is rich in nutrients and has many #goodgut benefits!

In fact, though it is considered high FODMAP the fennel bulb is a great source of energy, vitamin C, dietary fiber, potassium, and other essential minerals like sodium, calcium, and phosphorus. Due to its high content of vitamin C, it may improve the general health of the immune system and protect the body from infections. In addition to its great nutrient profile it also a #goodgut friend due to its fiber content: one tablespoon contains 2 grams of fiber!


Something interesting to note is that fennel seeds have long been used to relieve the body of indigestion and bloating. Fennels are known to have carminative components that may help encourage the secretion of digestive juices that can reduce inflammation and promote the proper absorption of nutrients from food. To gain these possible benefits, the fennel seeds may be chewed on, boiled in a tea, or used in oil form. Furthermore, this awesome food should be considered to help aid your #goodgut to reduce constipation, flatulence, and other intestinal issues that can derive from being “backed-up”!


Ways to eat it

  • Every part of Fennel can be eaten! Either raw or cooked.

  • Most recipes call for the bulb because it is very flavorful.

  • When it is raw it has a crunchy texture that is very similar to celery that can be implemented in salads. (it also has a tasty licorice taste to it).

Recipe: Roasted Fennel and Potato Soup












Picture from simple-veganista.com

Ingredients (Makes 4 Servings):

  • 1 1/2 lbs yukon gold potatoes, cut into 1-inch chunks

  • 3 small fennel bulbs, sliced into 1-inch slices (reserve some fronds for the garnish)

  • 1 medium onion, peeled and cut into 1/2 inch slices

  • 2 Tbsp olive oil, mineral salt & fresh cracked pepper to taste

  • 2 cups water or low-sodium vegetable broth

  • 2 cups unsweetened, plain non-dairy milk

Directions:

  1. Prep the fennel, onions, and potatoes. Once they are all washed, diced, and seasoned with salt & pepper, place them on a baking sheet with a splash of oil.

  2. Bake at 450°F for 30-40 minutes or until the potatoes are tender.

  3. Once the vegetables are roasted, add them into a blender along with the non-dairy milk and vegetable broth. Blend until it reaches the desired consistency.

  4. Finish by warming up the soup on the stove.

Heal with Each Meal!


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References


FoodData Central Search Results. (n.d.). Retrieved from

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169293/nutrients

Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018, June 13). The Impact of Dietary Fiber

on Gut Microbiota in Host Health and Disease. Retrieved from https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30266-X?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S193131281830266X?showall=true

Office of Dietary Supplements - Vitamin C. (n.d.). Retrieved from

https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/


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