Fennel is a fantastic vegetable which many people often overlook, partly become people just don´t quite know what to do with it! It has been associated with helping to heal digestive problems since ancient times, so this fennel juice recipe fits really well with our theme this month of digestive health.
Fennel is a member of the celery-carrot-parsley family. It has a mild anise-like (liquorice) flavour. Most of us buying fennel in markets are purchasing the cultivated variety, called Florence fennel. This recipe uses the bulb, which is crisp and crunchy. The green frothy-leafy top part, which looks similar to dill, is lovely to add to salads to create a slightly different taste. Fennel seeds are very popular in Indian and Chinese cuisines, and you can also enjoy fennel seeds or fennel tea.
Health benefits of fennel
This fabulous vegetable is high in nutrition. It is high in the antioxidant Vitamin C, which helps keep our immune system and cells in tip-top condition (read last month´s article: how cells breathe – 12 foods to oxygenate your body). Fennel is high in vitamin C, which means your body can better absorb iron. For example, serving fennel and spinach (which is a good source of iron) together makes a nutritionally great salad. If you want, you could even add a handful of spinach into this juice.
If you experience bloating or flatulence it´s a good vegetable to reach for, because fennel is simple to digest. Next time you feel cramping in your stomach, try this tasty fennel juice. Alternatively, add fennel into your salad, or lightly “stir-fry” it in some water. You can also purchase (or make) fennel tea, which has been known for a long-time as a remedy for constipation. Fennel also contains something called volatile oils. These oils can help relieve gas, bloating, diarrhoea and constipation. Read more in our articles: digestive health part 1: plant-based food for relief from tummy problems and digestive health part 2: the digestive system.
Interesting fennel fact: did you know that Florence fennel is one of the three main ingredients in absinthe (which originated as a potent alcoholic “tonic”)?
Fennel juice recipe
1/3 fennel bulb
2cm unwaxed lemon
Give the fennel a good wash beneath cold running water to make sure all dirt is cleaned out. Leave the green leafy top bit on – it will go through your juicer. Wash the apples and cucumber beneath cold running water (remember to watch out and remove any sticky labels on the fruit or beg). If you have an unwaxed lemon, leave the skin on – if you have a waxed lemon remember to remove the top layer of the skin.
Juice these ingredients, letting the juice run into a large measuring jug.
Wash your juicer and then enjoy your juice!
Vegetable only fennel juice option
Sometimes it´s great to enjoy a pure vegetable juice (no fruits), so try this version instead:
½ fennel bulb
2cm unwaxed lemon
Detox juice retreat
If you enjoy drinking this juice at home, consider coming to La Crisalida for a detox juice retreat. Juicing provides maximum nutrition for your body, building health from the inside to the outside, and allowing your body (and digestive system) chance to rest. Try juicing for three days, one week or longer, it´s your choice. More juice recipes to enjoy at home can be found on our blog. Keep coming back as we publish a new juice recipe every month!
About the author
- Lisa is one of the founders of La Crisalida Retreats. She is an Epidemiologist, therapeutic hatha and yin yoga teacher and also teaches mindfulness meditation. Lisa has studied NLP and hypnosis, as well as nutrition (she designs the menus).