You’ve probably come across fennel if you love Middle Eastern, Asian, and Indian food. Fennel has a ton of culinary uses. It’s a fun ingredient which can be grilled, braised, and sautéed. You can also opt to make salads and juices from it.
Aside from flavor, fennel is also known as a medicinal plant. Practitioners during ancient times often used it in natural remedies because of its health benefits.
In terms of nutrition, fennel has:
B-vitamins, Vitamin A, Vitamin K, Vitamin C, Beta carotene, Flavonols, Dietary fiber, Sodium, Calcium, Phosphorus, Potassium, Iron, Magnesium, Zinc and Niacin.
Fennel benefits people who include it into their diet by providing them with up to 10 percent of their daily required potassium. Doing so means that you’ll always be able to maintain the electrolyte balance in your body.
It’s also a great addition to low-carb regimens because it makes one feel full and satisfied. Reason being, each cup contains 3 grams of fiber and 6 grams of carbs.
Other Fennel Juice Benefits Include:
- Fennel is helpful when treating anemia because it contains iron and histidine.
- The juice is really good for digestion.
- You won’t have issues with bad breath.
- Fennel is known to keep bacteria at bay.
- It’s really great for sore throats.
- Fennel helps nursing mothers stimulate breast milk naturally.
- The juice is useful for preventing osteoarthritis and rheumatoid arthritis.
- It helps maintain healthy cholesterol levels in the bloodstream.
- Women can use it to regulate menstruation.
Even though most of its parts are edible, the fennel bulb comes highly recommended when making fennel juice.
Here’s how to juice fennel bulb:
- Thoroughly wash the fennel bulb.
- Chop the bulb into quarters.
- Feed it through the juicer.
- Pour into a glass and serve.
Seeing as fennel has a distinctive aroma and taste, you can opt to mix it with other ingredients to get the ideal juice. Below are five fennel juice recipes that will help you get accustomed to including the vegetable in your diet.
Fennel and Apple Juice
We’re going to start with this crisp detox recipe, which is light and delicious to taste. The rejuvenating drink will help kick start your health, especially after events and holidays. Some people even claim that they can feel the nutrients being absorbed into their bodies after drinking it. So, if you’re looking for a new favorite green juice, you should probably give this recipe a try.
You will need:
- ½ lemon
- 1 fennel bulb
- 1 bunch of spinach
- 1 cucumber
- 1 bunch of mint
- 2 green apples (cored)
To prepare the juice:
- Juice all the ingredients (you can also use a blender to prepare the juice).
- Serve the juice over some ice.
- Store the extra juice in an airtight container. You can only store it for a maximum of 3 days.
Nutrition:
384 calories, 64g fat
Fennel, Apple, Carrot and Ginger juice
As far as light breakfast drinks go, this ingredient combination will give you a beautifully balanced juice. You can try it out if you’re not a fan of heavy smoothies.
You will need:
- 1 cup of fennel (sliced)
- 1 tbsp. of fresh ginger root
- 1 ½ cups of apple juice
- 1 seeded and cored apple (quartered)
- 1 tbsp. of lemon juice
- 1 orange (peeled and halved)
- 2 carrots (halved)
- 2 cups of ice cubes
To prepare the juice:
- Place all the ingredients in a blender.
- Blend until you get the desired consistency.
Fennel Apple Limeade
The limeade consists of an interesting and enticing combination of ingredients. The ingredient list includes stevia, which is optional because some people find that the apple is enough to offset the juice’s intensity.
You will need:
- 1/3 fennel bulb (sliced)
- 1 ¾ cups cold water
- 1 green apple (chilled)
- 3 drops of stevia (optional)
- 1 celery stalk (coarsely chopped)
- 2 ½ tbsp. lime juice
- 4 ice cubes
To prepare this juice:
- Wash the apple. Core and cut it into slices.
- Put the lime juice, celery, apple, fennel, water, and ice in a blender.
- Blend until it’s frothy.
- Add sweetener as desired and blend until its fully incorporated.
- Use a nut milk bag, cheesecloth or fine-mesh strainer to strain.
- Serve and drink.
Fennel pineapple zucchini Juice
If you're new to green juices, you can start with this recipe as you ease into other stronger ingredient combinations.
You will need:
- 1 lemon
- ½ fennel (large)
- ¼ pineapple (small)
- 1 zucchini
- 2 celery stalks
To prepare this juice:
- Wash all the ingredients
- Peel the lemon and pineapple.
- Remove the pineapple’s core and slice into small pieces.
- Put the ingredients in a blender or run them through the juicer.
- Serve and enjoy.
You can substitute:
- The pineapple with an apple or a pear.
- The lemon with a grapefruit or lime.
- The Zucchini with cucumber or celery.
Feel free to play around with the recipe, to get your ideal combination. If you want a light aniseed flavor, add more fennel to the juice. The pineapple ratio will also determine the sweetness of the juice.
Fennel Immune Booster Juice
As the name suggests, this juice is good for your immune system. It has a ton of vitamins, and the anise flavor is almost non-existent.
You will need:
- 1 small fennel
- 1/5 of a lemon (with the peel on)
- 1 cup of purple grapes ( 12 large grapes)
- 1 grapefruit
- 1 orange
- 1 small apple
To prepare the juice:
- Wash all the vegetables and dry them.
- Chop the fennel into small pieces.
- Cut the grapes from the vine.
- Peel the orange and grapefruit and slice them into pieces.
- Put all the ingredients through the juicer, including the lemon.
- Pour into a glass and serve.
What’s the most challenging thing about making fennel juice?
Some people have a hard time with its anise-like flavor. Fortunately, the fennel juice recipes that we’ve shared with you will help you attain the perfect balance in terms of flavor.
Wrap Up
Even though it’s possible to make fennel juice manually, you will get the most yield if you use a blender or juicer.
Remember to make the most out of your fennel. Do not throw any parts away. There are tons of cooking recipes that make use of its feathery fronds and stalk.