AIP Friendly Maple & Apple Cider Roasted Fennel
Fennel is one of those vegetables that transforms completely in the oven — the sharp, anise-forward bite mellows into something sweet, silky, and deeply caramelized. Here, thick wedges get a first roast at high heat to build golden edges, then a second pass with a glaze of pure maple syrup, apple cider vinegar, turmeric, and ginger that sets into something almost lacquer-like. Fresh thyme scattered across the pan adds an herby, aromatic note, and a final squeeze of lemon brightens everything right before serving. Every single ingredient here is compliant with the autoimmune protocol — no nightshades, no grains, no eggs, no seed-based spices — which can be genuinely hard to pull off when you're craving something that feels indulgent rather than just safe. The maple and vinegar glaze does a lot of the heavy lifting, delivering sweet-tart complexity without any of the usual shortcuts that would knock a dish off the protocol. This makes four servings and works beautifully as a side alongside simply cooked meat or fish, though it's honestly impressive enough to anchor a lighter meal on its own.
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Learn more →Ingredients
4 servings
- 2 large fennel bulbs (about 2 lb total)
- 2 tbsp olive oil
- ½ tsp fine sea salt
- 2 tbsp pure maple syrup
Ingredient noteAIP restricts added sweeteners, but small occasional amounts of unrefined maple syrup are accepted on the protocol; the ~1 1/2 teaspoons per serving here likely stays within that limited allowance. If you prefer to always avoid pure maple syrup, please tap it and change its rating to Red.
- 1 tbsp apple cider vinegar
- ¼ tsp ground turmeric
- ¼ tsp ground ginger
- 4 sprigs fresh thyme
- 1 tbsp fresh lemon juice
- 2 tbsp fennel fronds, roughly chopped (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper.
- 2
Arrange the fennel wedges cut-side down in a single layer on the prepared baking sheet. Drizzle with the olive oil and sprinkle with the salt, turning the wedges to coat all sides.
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