Womens Health Australia September 2017

Food

Hub

X1 tbs coconut oil

X1 garlic clove, minced

X5g chilli, finely chopped

X100g mung bean sprouts

X4 tbs tamari XPinch salt

X1 tbs brown rice vinegar

X2 carrots, peeled into

ribbons X1 fennel bulb,

peeled into ribbons XJuice

of ½ lemon X2 tbs extra-

virgin olive oil X30g dulse,

soaked, drained, finely

chopped X8 pitted green

olives XSmall handful

pecan halves XTruffle -

infused olive oil, optional

X400ml tinned light

coconut milk X150g

fennel, finely chopped

and frozen XJuice of 1

lemon X1 tsp probiotic

powder X½ tsp sea salt

X3 tbs xylitol X1 tbs

sunflower lecithin

X2 tsp fennel seeds

X1 tsp ground ginger

X80g fresh strawberries

TO SERVE (OPTIONAL)

X6 large strawberries,

halved XEdible flowers

XA few fennel fronds

X1 fennel bulb X½

cucumber X3 pears

XJuice of ½ lemon

X1 handful coriander

TO SERVE (OPTIONAL)

XGround fennel seeds

X2 slices lemon X2 sprigs

coriander XFennel fronds

(the leafy part of the veg)

1. Place all of the ingredients
   into a high-speed blender
   and blitz until combined.


2. Strain the mixture
   through a muslin cloth
   to get a pulp-free liquid.

X190g black quinoa

X1 fennel bulb XSalt

and pepper XJuice of ½

lemon X1 tbs grape or date

molasses (aka date syrup)

X1 tsp ground fennel

seeds X2 tbs salsa verde

X6 grapefruit segments,

peeled X4 tbs chutney

XA little shaved fennel,

marinated in lemon juice

1. Cook the quinoa in 475ml
   water with a pinch of salt for
   15-20 mins until soft but not
   overcooked. Set aside to cool.


2. Warm coconut oil in a pan
   over medium heat. Add
   garlic and chilli and cook for
   1 min. Stir in sprouts, tamari,
   salt and vinegar. Cover and
   cook on a low heat for 3-5
   mins, stirring occasionally.


3. Place the carrots and
   fennel in a bowl and dress
   with the lemon juice and
   olive oil. Season, then add
   the dulse, olives and pecans.


4. Serve topped with warm
   sprout mixture. Drizzle with
   truffle-infused olive oil if
   you’re feeling a little fancy.


5. In a high-speed blender,
   combine all the ingredients
   until soft and creamy.


6. Decant into a container
   and freeze for up to 5 hours.


7. Before serving, remove
   from the freezer and whizz
   briefly in a food processor
   to give it a light, fluffy
   consistency. Garnish with
   strawberries, edible flowers
   and fennel fronds. Pretty.


8. Serve immediately with
   a sprinkle of ground fennel
   seeds and garnish with a
   slice of lemon, a coriander
   sprig and fennel fronds.
   If you’re after some added
   texture, you could sprinkle
   toasted buckwheat over the
   top, or add some chia seeds
   for a fibre boost and to keep
   you feeling fuller for longer.


9. Cut fennel into quarters
   lengthways, marinate with
   salt, pepper, lemon juice,
   molasses and fennel seeds
   for 5 mins, then cook on all
   sides in a grill pan on high
   for 1-2 mins or until brown
   and soft but not overcooked.


10. Plate up black quinoa and
    top with grilled fennel. Smear
    salsa verde on the plate and
    place grapefruit segments
    on top. Serve with chutney
    and some lemon-marinated
    fennel shavings and, boom,
    you look like a total pro. WH

SPROUT SALAD WITH FENNEL, DULSE AND PECANS

FENNEL ICE-CREAM

FENNEL, PEAR AND CORIANDER JUICE

GRILLED FENNEL WITH BLACK QUINOA AND GRAPEFRUIT

If you struggle to budge

excess kilos, fennel may

be the solution. It contains

melatonin, which University

of Granada scientists say

prompts fat cells to burn,

not store, kilojoules.

Always outdoors? Try

fennel essential oils.

Research in Environmental

Chemistry Letters shows

they contain a compound

t h a t p r o t e c t s l u n g c e l l s

from pollutant damage.

If PMS symptoms stop

you in your tracks, taking

fennel extract at the start

of your period could help.

Researchers found the

p h y t o e s t r o g e n s i n i t c a n

alleviate cramping pain.

Max health credentials – from bulb to frond

SERVES

2

SERVES

4

SERVES

2

SERVES

2

KJ

2021

KJ

481

KJ

410

KJ

2000

SAT FAT

11.1G

SAT FAT

6.2G

SAT FAT

0.4G

SAT FAT

2.3G

SUGAR

12.8G

SUGAR

3.6G

SUGAR

10.5G

SUGAR

12.5G

PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS; GETTY IMAGES.RECIPES: AISTE GAZDAR. WORDS: EMMA PRITCHARD

142 womenshealth.com.au SEPTEMBER 2017

Food

Hub