Roasted Fennel with Citrus, Thyme & Toasted Seeds

Sometimes the simplest vegetables are the most rewarding. Fennel might not be the first thing you reach for in the produce aisle, but give it a little olive oil, some orange zest, and a hot oven, and you’ve got a great side dish that is fragrant and full of flavour. The recipe also brings together ingredients that support digestion, reduce inflammation, and offer a gentle energy lift without any heaviness. This version is elevated just enough to feel interesting, but still easy enough to throw together midweek.

Ingredients:

• 2 fresh fennel bulbs, sliced into wedges

• 1 orange, zested and juiced

• 1 tbsp olive oil

• 1 tsp honey or maple syrup

• Fresh thyme sprigs (or 1/2 tsp dried)

• Salt and black pepper to taste

• 2 tbsp pumpkin or sunflower seeds, lightly toasted

• A few shavings of parmesan or vegan cheese alternative
  
  

Method:

1. Preheat your oven to 200°C (390°F).

2. Trim the fennel bulbs, keeping the core intact so the wedges hold together.

3. Toss the fennel with olive oil, orange juice and zest, honey, thyme, salt, and pepper.

4. Spread on a baking tray and roast for 30–35 minutes, turning halfway, until golden and caramelised at the edges.

5. In the last 5 minutes, scatter the seeds over the tray so they toast slightly.

6. Serve warm with fresh thyme and a few cheese shavings.

The Recipe’s Health Benefits:

• Fennel: Rich in fibre and antioxidants, fennel supports healthy digestion, reduces bloating, and may help regulate appetite. It also contains compounds like anethole that may have anti-inflammatory properties.

• Orange: A natural source of vitamin C, oranges help support immune function and collagen production. The zest contains flavonoids like hesperidin, which may have cardiovascular benefits.

• Olive oil: Packed with heart-healthy monounsaturated fats and anti-inflammatory polyphenols, olive oil helps support brain and cardiovascular health when used in moderation.

• Honey or maple syrup: In small amounts, these natural sweeteners add flavour while providing trace antioxidants and a gentler blood sugar rise compared to refined sugar.

• Thyme: A source of thymol, thyme offers antimicrobial benefits and may support respiratory and immune health, plus it pairs beautifully with citrus.

• Pumpkin or sunflower seeds: These seeds are excellent sources of magnesium, zinc, and healthy fats, all of which support stress regulation, sleep, and cellular repair.