Friday, 11 March 2016

Fennel Cream Sauce

We have not cooked with fennel often and recently it has appeared in a number of the healthy food magazines we follow.  

Our research places the fennel plants origins in the Mediterranean and it is deemed to be one of the world healthiest plant, Longfellow included the fennel plant in his poem The Goblet of Life “The Fennel with its yellow flowers; And in an earlier age than ours was gifted with the wondrous powers”.  

Fennel is high is vitamin C, fiber and potassium,

As is it a Mediterranean plant we choose to use it in a white sauce over pasta and we have called this dish Fennel Cream Sauce

  • fennel bulb sliced thinly
  • 1 onion sliced thinly
  • two tablespoons olive oil
  • 1 1/2 cups coconut cream (refrigerate canned coconut cream for at least 24 hours)
  • 1 cup frozen peas
  • 2 hand-fulls of baby spinach
  • 1/2 teaspoon garlic crushed
  • 1 cup fennel fronds
  • salt and pepper to taste
  • Favourite pasta or stuffed pasta

  1. Clean the fennel bulb set aside the fennel fronds, discard the green stalks and the core.  Slice the fennel bulb into thin slices.
  2. Slice onion into thin slices
  3. Sauté in oil in a large frying pan until the onion is translucent – you do not want to brown either the fennel or the onion.
  4. When onions are read add spinach and place lid on your pan to begin to sweat the spinach
  5. Add the coconut cream to the pan and stir well (we keep two cans of coconut milk with as high a fat content as possible in the refrigerator at all times.  Coconut cream is the solid white coconut milk that results.  Carefully without shaking open the can and spoon out the solid)
  6. Add peas and garlic stir and lower heat
  7. Prepare your past as per package directions (we used gluten free ravioli stuffed with mushrooms)
  8. Add pasta to the frying pan and fennel fronds stir to incorporate and plate.

From our Table to Yours

Grandma Snyder

©2013-2016 twosnydergirls
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