Sweet fennel (Foeniculum Vulgare), is a plant of the Apiaceae (or Umbelliferae) family that boasts numerous edible plants, from carrot to parsnip, celery or parsley.
A common characteristic of these plants is their ability to produce secondary metabolites, substances that the plant often uses to defend itself or repair tissues, which humans traditionally use for a variety of purposes: from cosmetics to perfume and some remarkable curative abilities according to herbalist tradition.
Of the sweet fennel, the white husk is usually consumed, which acts as a support for the stem and is used in many preparations in traditional use, as a crunchy base in a salad, shredded within a paste using the green ends, as an aromatic base for soups and velvety dishes.
It is cultivated in temperate zones mainly in the autumn or winter season, and is renowned for its ability to react to adverse weather conditions.
Nutritionally, it is an interesting product due to the amount of water bound, 90g per 100g of fresh product and negligible portions of fats, proteins and carbohydrates. Herbalistically, it is used for its ability to promote stomach, intestinal and liver motility.
Let's now see a reinterpretation of a classic recipe!
GRATED FENNEL (2 persons)
- 400-600g sweet fennel
- 200g mozzarella
- 50g grated Parmesan cheese
- 1 egg
- 40g breadcrumbs
- Spices to taste (turmeric, black pepper, cumin, sweet paprika recommended)
- EVO extra virgin olive oil to taste
- Salt to taste
PREPARATION
Clean the sweet fennel, wash it thoroughly from any soiling, cut it into coarse pieces and boil it (25-30 minutes) or cook it in a pressure cooker according to the manufacturer's recommendations.
Meanwhile, mix the egg with 1/3 of the Parmesan cheese and spices and cut the mozzarella into small chunks.
Once the sweet fennel is cooked, place it in a bowl and mix with the egg with the spices, a further 1/3 of the Parmesan cheese, ½ the breadcrumbs, the salt and the mozzarella cut into chunks.
Oil an oven dish and arrange the mixture evenly, cover with breadcrumbs and Parmesan cheese.
Grate 10-15 minutes in the oven at 200 degrees.
PS: With slight modifications the recipe can be used for other vegetables such as cauliflower, broccoli, courgette, etc.
(Article by Dr. Paolo Gallo)
