Fennel & Feta

Fennel's light, sweet anise flavor and feta's tartness combine well with subtle-flavored chicken, shrimp, tofu and seitan. They also pair well with citrus fruits, berries and fresh greens. Fennel and feta make a delicious spread for pita or lavash points, bruschetta, crackers or crostini, and a flavorful filling for ravioli or wontons. Fennel tastes even better when grilled or pan-seared before adding it to a recipe, especially when stuffed with feta beforehand.

Nutrition Data: Feta Cheese

A 2-oz. serving of feta cheese has more calcium than a cup of whole milk, slightly more calories and almost six times as much sodium. Feta also provides more riboflavin, niacin and vitamin B-6 than milk. Offset the sodium content by eliminating any added salt from your recipe, or use half as much feta as the recipe requests. Pair feta cheese in salads with dandelion greens, oranges, tomatoes, cranberries or pomegranate to offset the lack of vitamin C.

Nutrition Data: Fennel

Despite the fact that the USDA Nutrient Database for Standard Reference lists the stalk, leaves and core as waste, all parts of the fennel plant are edible. A 1-cup serving of fennel bulb provides 43 mg of calcium and 360 mg of potassium, along with 23 micrograms of folate, a nutrient that prevents neural-tube defects in developing fetuses. Each tsp. of fennel seed provides 24 mg of calcium and 34 mg of potassium. Serve fennel bulb and seed with iron-rich foods such as beef, chicken livers, spinach, beans, turnip greens or collards to offset its low iron content.

Salads

Chop the tops and stalks and slice the bulb into salads, along with a cup of crumbled feta, some pomegranate seeds, fresh blueberries, sliced strawberries, pecan or walnut halves and orange sections, topped with poppy-seed dressing or raspberry vinaigrette. Alternatively, toss fennel with sesame sticks, slices of pickled ginger, fresh spring greens, a cup of crumbled feta and diced red onions. Mix orange juice, raspberry syrup and a touch of wasabi together with sesame oil for an Asian-inspired salad.

Appetizers

Fennel bulbs cut in half lengthwise, cored, drizzled with olive oil and roasted in the oven for 40 to 50 minutes make a tasty, caramelized appetizer. You can fill them with a mixture of feta, cream cheese, blueberries and 1 tbsp. of sugar or honey, whirled in a blender until smooth, and pipe it into each hollow fennel bulb. Garnish the dish with a handful of fresh blueberries and a sprig of fennel top.

Prosciutto or thin-sliced Canadian bacon tastes delicious when wrapped around fresh or roasted fennel bulb. Food Network chef Giada de Laurentiis serves her prosciutto-wrapped fennel raw, while Christine Hanna, author of "The Winemaker Cooks," advises roasting quartered, prosciutto-wrapped fennel for 25 minutes.

Spreads and Fillings

Blend diced fennel, feta and cream cheese together for a spread or filling. One tsp. of fennel-feta spread in the center of a wonton wrapper, pulled into a beggar's purse and wrapped with a sprig of fennel top, makes a delicious addition to an Asian-inspired buffet. The filling also works in ravioli. Bake or deep-fry the ravioli instead of boiling them, let them cool and toss them in powdered sugar or dip them in melted carob, yogurt candy coating or chocolate for a decadent treat.