Braised Fennel With Olives, Capers And Extra Virgin Olive Oil

The mediterranean diet is widely considered to be one of the healthiest diets in the world. Here’s a root vegetable based recipe that is easy to create.

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Braised Fennel With Olives, Capers And Extra Virgin Olive Oil
  • Serving Amount

    Amount

    6

  • Cooking Time

    Time

    30 Mins

  • Type of recipe

    Course

    Main Dishes

To get the benefits of olive oil in a diet for healthy heart, this combination of Braised Fennel With Olives, Capers And Extra Virgin Olive Oil is a mouth-watering choice for Mediterranean Diet lovers.

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Ingredients

Total

13
  1. 4 medium fennel bulbs
  2. 3 tbsp Morocco Gold extra virgin olive oil, plus extra for drizzling
  3. Salt and black pepper
  4. 15 large whole garlic cloves, skin on
  5. 4 tbsp lemon juice mixed with 2 tbsp red-wine vinegar
  6. 1 medium tomato, cut into 1cm dice
  7. 250ml fresh vegetable stock
  8. 20g capers, drained
  9. 25g black wrinkly olives, pitted and chopped in half
  10. 1 tbsp chopped thyme leaves
  11. 2½ tsp caster sugar
  12. 100g ricotta
  13. 1 tsp grated lemon zest

Instructions

Total

4
  1. First prepare the fennel. Trim off and discard the tops (reserve any leafy fronds for garnish) and cut each bulb in half from top to bottom; you are aiming for thick slices about 2.5cm wide.
  2. In a large frying pan for which you have a lid, heat two and a half tablespoons of extra virgin olive oil on a medium to high heat. Add half the fennel with an eighth of a teaspoon of salt and some black pepper. Cook for five or six minutes, turning once, so it's nicely brown on both sides, remove from the pan and repeat with the remaining fennel.
  3. Keep the empty pan on the heat, pour in the remaining oil, add the garlic and fry for three minutes, tossing occasionally, so the skin gets scorched all over. Lower the heat to medium, carefully (it spits!) add the lemon juice and reduce for a couple of minutes until there are about two tablespoons of liquid left in the pan. Add the tomato, 100ml of the stock, the capers, olives, thyme, sugar, a quarter-teaspoon of salt and some black pepper. Bring to a simmer, cook for two minutes, then return the fennel to the pan. Add the remaining stock, pop on the lid and leave to simmer for 12-14 minutes, turning once during the cooking, until the fennel is soft and the sauce has thickened. (You may need to remove the lid and increase the heat for the last two or three minutes.)
  4. Place two slices of fennel on each plate, spoon over the sauce and serve with a spoonful of ricotta and some freshly grated lemon zest. Finish with a drizzle of extra virgin olive oil and serve warm or at room temperature.

Boost your overall well-being with natures natural liquid gold - Morocco Gold Extra Virgin Olive Oil

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From The Larder

What is fennel?

Fennel is a flavourful herb that pairs well with olive oil. Braising is a cooking method that involves cooking food in a small amount of liquid over low heat, helping to retain the nutrients in the food. As a result, braised fennel with extra virgin olive oil is a healthy option that is packed with flavour. Fennel has a fresh, aromatic anise flavour, and it can be eaten raw, sautéed, roasted, or even added to soups and sauces. Though the stalks and leaves are edible, fennel recipes most often call for the bulb. When raw, it has a crisp texture like celery and a fresh liquorice flavour. It caramelizes as it cooks, taking on a sweeter flavour and tender, melt-in-your mouth texture. It also is incredibly healthy, low in calories, but high in nutrients like dietary fibre, potassium, and vitamin C, to name a few.

Benefits Of The Mediterranean Diet

The mediterranean diet is widely considered to be one of the healthiest diets in the world. A key component of this diet is extra virgin olive oil(EVOO). Olive oil is a healthy source of monounsaturated fat that has been shown to improve heart health, lower cholesterol levels, and reduce the risk of stroke.

Benefits of Extra Virgin Olive Oil

A key component of most Mediterranean Diet dishes, extra virgin olive oil is overflowing with health benefits we can all enjoy.  These include;

  • Rich in polyphenols, powerful antioxidants that fight free radicals
  • Helps reduce inflammation and support overall health
  • Promotes healthy digestion
  • Linked to lower risk of heart disease, stroke, and cancer
  • Supports cardiovascular health
  • Contains compounds (like lignans) that may help prevent breast cancer
  • Helps protect against DNA damage
  • A key part of the Mediterranean diet, known for its health benefits
  • Easy and tasty way to boost overall well-being

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