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Caramelized Fennel and Yogurt Dip

Serves 8


    Caramelized Fennel and Yogurt Dip

    This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections.


    If white is right

    If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.


    Caramelized Fennel and Yogurt Dip


      • 2 medium fennel bulbs
      • 3 medium shallots, trimmed and peeled
      • 2 Tbsp (30 mL) grapeseed oil
      • 1/2 tsp (2 mL) kosher salt
      • 1/4 tsp (1 mL) freshly ground black pepper
      • 1/2 tsp (2 mL) freshly grated lemon zest
      • 2 Tbsp (30 mL) lemon juice
      • 2 cups (500 mL) plain Greek yogurt
      • 1 Tbsp (15 mL) extra-virgin olive oil


      Per serving:

      • calories105
      • protein7 g
      • total fat5 g
        • sat. fat1 g
      • total carbohydrates8 g
        • sugars5 g
        • fibre2 g
      • sodium128 mg



      Place large, rimmed baking tray on middle rack of oven before preheating to 450 F (230 C).


      Prepare fennel bulbs by chopping off stalks and setting aside for later. Trim off bottom of bulbs and, using a mandoline or very sharp knife, slice bulbs widthwise to create thin strips. Thinly slice shallots in the same manner as fennel bulbs.


      In large bowl, place sliced fennel and shallots and drizzle with grapeseed oil, then sprinkle with salt and pepper. Toss to combine before scattering over hot baking tray in an even layer. Roast fennel for 10 minutes. Give vegetables a stir and continue to roast until they’re just starting to brown and tender but not crunchy, about another 10 minutes. Set aside to cool enough to handle, about 20 minutes.


      While fennel roasts, pick fennel fronds from reserved stalks, roughly chop, and set aside.


      Roughly chop cooled roasted fennel and shallots into small bite-sized pieces. Place in medium-sized bowl along with lemon zest, lemon juice, yogurt, and 2 heaping Tbsp (30 mL) reserved chopped fennel fronds. Stir to combine and taste for seasoning, adding more salt, pepper, or lemon juice as needed.


      Transfer dip to serving bowl and garnish with drizzle of olive oil and a sprinkling of some of the remaining reserved fennel fronds. Serve alongside your favourite vegetables or crackers for dipping.



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      Mussels with Tomato, Saffron, and Fennel

      Mussels with Tomato, Saffron, and Fennel

      B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.