Health Benefi ts of Fennel Fennel seeds are considered carminatives, which is a fancy way of saying they relieve gas and indigestion. The seeds can also help increase lactation for breastfeeding moms. It is an Eastern tradition to use fennel as a digestive tonic after a large meal. If you have ever eaten at an Indian restaurant you have likely seen a dish of mysterious-looking “after dinner mints” by the door. Try chewing on fi ve or ten fennel seeds or brewing up a cup of fennel tea to conclude your Thanksgiving meal. The entire fennel plant has a distinctive, strong taste which can dominate any dish. I like to pair fennel with orange as these two fl avors harmonize well when combined.
ORANGE
Selecting and Storing Oranges Choosing oranges can be a little deceiving because the color of the peel is sometimes enhanced with dye. Oranges from a local grower have a high likelihood of being fresh and unprocessed. I am generally not concerned with blemishes, dirt or other debris on the outside of the fruit, especially when I have picked them from a neighbor’s tree and know I will wash them. Try to select oranges that slightly yield when being gently squeezed. If the fruit you get is fi rm, just keep it at room temperature until it softens. When they start to yield with pressure they can be transferred to the fridge for longer storage.
Health Benefi ts of Oranges When you think of which fruit contains vitamin C, I am sure oranges and orange juice come to mind. Most people only want the orange- colored fl esh and juice and discard all the nutritional goodies in the outer layers of the fruit. You are probably accustomed to eating the sweet orange sections and perhaps a little bit of the white strings and have occasionally bitten into the pith. The entire orange from pith to peel is edible.
ORANGE PEELS However, if you are going to ingest
the peel it is essential to get unwaxed,
organic oranges. Some store-bought citrus is waxed; if you want to check for wax, simply scrape the peel with your fi ngernail. If it is waxed, the wax will fl ake off. The peel contains the essential oil limonene. In very small doses it is an excellent liver cleanser. Recipes calling for citrus zest give you just the right amount which shines through with the robust fl avor adding zing to your cake, frosting or entrée. Too much limonene can be hard on your stomach and your tooth enamel, s o enjoy it sparingly.
ORANGE PITH The pith contains biofl avonoids such
as rutin and hesperidin, which are part of the vitamin C complex (You may be buying these as a nutrition supplement but there is a great natural food source for it—probably right in your neighbor’s backyard on their orange tree!) Try eating a little of the white pith that comes between the fruit and the outer peel; just watch out for the intense bitter fl avor.
ORANGE SEEDS Orange seeds are edible but so much of
the citrus we have access to has been hybridized. Hybridization is a process of combining two or more plants to encourage the best traits to emerge. If you are fortunate to fi nd an orange with seeds in it, try snacking on one or two instead of discarding them next time. The seeds contain a small amount of protein and fat and also taste quite bitter.
Oranges and Orange Juice If you have the option to get your juice with the pulp in or out, I recommend the added fi ber the pulp has to offer. Pulp-free juice (especially when pasteurized instead of freshly- squeezed) is high in naturally- occurring fruit sugars. The pulp and the other parts of the orange already mentioned will balance out the sugary sweetness of the fruit. Try experimenting with the different parts of your fennel and oranges. Exploring this way can help deepen your relationship with the food you are eating as you get to know the whole plant…and sometimes understand why it is just the orange juice we’ve all grown accustomed to drinking!
Festive Fennel Orange Salad with Dressing
2 bulbs of fennel (chopped) 3 medium oranges (peeled) 1 bundle spinach (washed and chopped)
Spread chopped spinach onto a dinner plate. Mix fennel and orange in a bowl and set aside.
Dressing
4 tablespoons extra virgin olive oil 1 tablespoon lemon juice ¼ cup orange juice 1 teaspoon orange zest Pinch of salt
Mix all ingredients in a bowl until the salt dissolves. Pour dressing over the fennel and orange mixture and toss until ingredients are evenly distributed. Spoon entire mixture over the spinach and top with a few fennel leaves.
Digestive Tonic Tea We all like a sweet treat; try this fennel and orange tea as part of your holiday celebration this Thanksgiving.
1 tablespoon fennel seeds, ground or crushed
Dash of cinnamon powder 2 tablespoons fresh squeezed orange juice ¼ teaspoon orange zest 1 quart water
Bring all ingredients to a boil and let simmer for 2 minutes. Strain and serve. This can be enjoyed hot or cold and sweetened with honey.
Dr. Samadhi Artemisa, Ph.D., A.P. is committed to providing exceptional care to her patients. She helps people get healthy, feel better and
improve their quality of life. She is a Nutritionist, Acupuncture Physician, Writer, Teacher and Owner of InJoy Healthcare, a holistic health center in
Orlando.She is also an avid organic gardener who supports local businesses, local food, recycling and living
green.Get more info at
InJoyHealthcare.com. Schedule an appointment by calling 407-252-1397.
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