[Recipe] Caramelized Fennel & Kale Pasta

I love fennel.
I love kale.

Sooo when Blue Apron combined the two in a recipe this week, one could say I was excited. :)

They put together a pasta recipe with the chopped vegetables and some interesting flavors, like dried honey and breadcrumbs. I made the recipe, minus the breadcrumbs, and it was DELICIOUS!

The recipe was pretty easy too – something you could make at any time! You even need all of the ingredients. It’s great with everything of course but if you just want a simple, tasty meal, the version below is great!

Caramelized Fennel & Kale Pasta | sunshine & the bear Caramelized Fennel & Kale Pasta
Courtesy of: Blue Apron
Needs: Pasta pot; deep pan
Ingredients:

  • 8 oz pasta of your choice (we used bucatini)
  • 1 large fennel bulb (divide bulb and stems and chop, save fronds for garnish)
  • 1 yellow onion (chopped)
  • 1 large bunch Tuscan kale (remove stems and rip into small pieces)
  • 2 T olive oil
  • 2 T butter
  • 1/3 C pecorino cheese
  • 1/8 t red pepper flakes
  • S&P

Directions:

  1. Fill pot with water and bring to a boil. Add pasta and cook until al dente. When draining pasta, SAVE 1 C of the water.
  2. Wash and chop vegetables.
  3. Heat oil in a deep pan on medium until hot. Add onion, fennel and red pepper then cook until browned/caramelized.
  4. Add kale to vegetable mix and cook until wilted.
  5. Add pasta and 1/2 – 3/4 C water and cook until water is mostly absorbed.
  6. Mix in butter and cheese until melted.
  7. Season with S&P.
  8. Enjoy!

[Recipe] Brussel Sprout Fennel Salad

In an attempt to get myself back to a healthy place with eating, I’ve been packing my lunch a lot more lately. It’s insane how much eating out affects us – and not only our bodies, but our wallet! I don’t know how people DON’T pack lunch on a regular basis!

Anyway, recently I purchased some fennel which I LOVE. I’ve learned from my latest Tone It Up superfood nutrition plan that it’s not only delicious, but it’s is rich in fiber, vitamin C, potassium and essential minerals! I typically sautee or roast it but, as I started chopping it, I picked up and ate a piece. It’s so pungent and tasty as-is, so I decided to put it into a salad…

katekatebear brussel sprout salad.jpg-large I chopped up some brussel sprouts (also one I typically cook, but are delicious raw) and started thinking…hmm…this is looking like a super superfood mix! I added some tasty & hot poblano peppers, then some green onions and grilled shrimp.

I coated with a light miso paste/water dressing to give it a little bit of an Asian-style taste. So good! Miso paste is made from fermented soy beans and it adds a little saltiness to dishes (which I CRAVE). Miso actually contains valuable living enzymes that are beneficial to you to restore good bacteria in your system, aid in digestion. It also has essential amino acids and B vitamins!

VOILA! Tasty new salad recipe – I had to share! :)

Kate’s Brussel Sprout Fennel Salad
Ingredients: 

  • 1/2 C brussel sprouts (thinly sliced)
  • 1/2 fennel bulb (chopped)
  • 1/2 pepper (chopped) – I used a poblano pepper for a little kick!
  • 1 green onion (chopped)
  • 1/2 C cooked shrimp (chopped)
  • 1 t miso paste
  • 1/2 C water
  • 1/2 t cayenne pepper for taste
  • S&P

Directions:

  1. Wash and de-stem/seed all of the vegetables. Wash and remove the tails from your shrimp.
  2. Mix miso paste and water together thoroughly to make a light Asian-style dressing.
  3. Mix ingredients & toss with dressing. Add salt and pepper for taste
  4. Enjoy!

Looking for more superfood recipes? My trainers Katrina & Karena from Tone It Up have really helped me learn more about good foods to find and include in my diet. Check out some free recipes from them and/or sign up for their amazing TIU nutrition plan!