Lemon Blueberry
Tahini Dressing
by Joan Marie Gagnon

This is a great dressing. I use it on my salads, but I will also try it on steamed veggies or even baked potatoes.

Ingredients:
* 1/2 cup of tahini
*1/2 cup of warm water
*Lemon juice from 1/2 lemon
*1/4 cup of rice vinegar
*2 Tablespoons of maple syrup
*1 Tablespoon of Flaxmeal
*1/2cup of fresh or frozen blueberries
*1 Teaspoon grated ginger(optional)

Directions:
Place all the ingredients in a food processor or a blender at high speed. Blend until smooth.  You could add a  teaspoon of dried mint or another other dried herb you like.  I would stir that in vs. blending in the food processor.  The dressing will thicken up over time. You can add a touch of your favorite vinegar, if necessary.Makes  2 cups
 

Recipe of the Week Lasagna  by Joan Maria Gagnon

This lasagna is always a big hit at plantlucks (previously called potlucks). It involves using cashews, but you could easily eliminate that step if you are concerned about nut allergies.
Ingredients:  
Preheat oven to 425 degrees; Use a 13x9 baking dish.
*1 large yellow onion
*2 small garlic cloves, minced 
*8 cups of finely chopped spinach, swiss chard, kale, (or whatever green you want or a combo of the above)
*1 cup of mashed sweet potatoes or any vegetable you have on hand.  I've used cooked spaghetti squash and peas.
*2 large jars of your favorite spaghetti sauce 
*1 box of Oven-Ready Lasagna noodles. I use Barilla.
For the Tofu Ricotta Cheese (from Sweet Simple Vegan)
*14 oz firm tofu
*3 cloves garlic, minced;
*juice of 1/2 small lemon
*2 Tbls of nutritional yeast
*1/2 Tbls of white miso paste
*2 tsp of dried basil, oregano, parsley, OR Italian seasoning.
*black pepper to taste (dash)
For the Cashew Cheese Topping (from Forks Over Knives Lasagna Recipe)
*1 cup of  raw cashews
*1 1/2 Tbls of Nutritional Yeast
* 2 Tbls of lime juice or 1 lime
*1/4 Tsp of garlic powder
*1/4 tsp of salt and 1/4 tsp of pepper (optional)
Instructions:
To make the cashew cheese: Soak the cashews for 2 or more hours in 1 cup of warm water. Drain the cashews and place them and all the other ingredients in a food processor. Mix until smooth and has the consistency of cream cheese. (set aside) You could even make this the day before.
To make the tofu ricotta, Drain the tofu, but do not press it. Break the tofu into small pieces and put it in a food processor with all the other ingredients. Process until smooth and creamy, scraping the sides of the bowl.  Set aside. This can also be made ahead of time.
To make the sauteed greens, Heat a non-stick pan to medium-high heat. Test to see if it is hot enough by dropping a teaspoon of water in it. If it sizzles, it is ready for the onions. You do not need oil for this process. Keep a 1/4 cup of water handy in case you need to add water slowly to keep the onions from sticking.   Once the onions are translucent, add the garlic and continue sauteeing for 1-2 minutes. Then add the chopped greens and stir until they are somewhat wilted.  Set aside. This can also be made ahead of time.
Follow the lasagna noodles box directions, alternating the various prepared ingredients. For instance, always use one cup of tomato sauce as the first layer, then add a layer of noodles according to box instructions, then add a cup of tomato sauce, then add the tofu ricotta, next add another layer of noodles and tomato sauce, then add all the greens for one layer, next add another layer of noodles and tomato sauce, then add the sweet potato or another vegetable as the next layer, add the final lasagna noodles and 2 cups of tomato sauce.  
Drop tiny pieces of the cashew cheese on top of the lasagna and press down slightly. You can even shred it with a shredder you use to shred carrots.  
Cover with tin foil.  Cook covered for 40 minutes; then 20 minutes without the foil. Let it rest for 15 minutes before cutting.  Enjoy!!

Butternut Squash Soup by Taste of Life,  tested by George Gagnon

Winter isn't over yet. This is a great soup to warm your heart, and also eat vegetables that are seasonal. Try looking for farmer's markets or local farms that might still have the Fall crop available.

Ingredients:
*1 Tbls of oil (optional)
*1 1/4 cup chopped onion *3/4 cup chopped carrots *1 Tbls minced fresh ginger
*2 Cloves minced garlic
*4 cups veggie broth
*3 cups cubed butternut squash *1/2 cup sliced potatoes
*Salt to taste (optional)
*Plain Plant-Based Yogurt *Pumpkin seeds (optional)

Process:
Over medium heat, saute the onion, carrot, ginger, and garlic in a soup pot. Cook, stirring frequently, for 10 minutes.

Add broth, squash, and potatoes. Bring mixture to a simmer over medium-high heat and cook till squash is tender (approximately 25 minutes).
Season to taste.

Puree all ingredients in a high-speed blender or with an immersion mixer.

Transfer to serving bowls and garnish with a swirl of yogurt and a sprinkle of pumpkin seeds. 

Tofu Cubes
by Joan Marie Gagnon

Be sure to make a lot of these because they won't last long. Actually, I can't make a lot because I will eat them all. There is so much unami flavor. They are irresistable. But, if you are able to resist eating to many, save them for added protein to your vegetable dishes during the week.  
Cut up a block of extra firm organic tofu into cubes. Marinade for 1 or more hours in 1/4 cup tamari: 2 tablespoons of maple syrup (optional) stir occasionally. Then, place them individually on a sheet pan lined with parchment paper. Sprinkle remaining marinade on the cubes. Bake at 350 degrees for 30 minutes until browned. Turn individual cubes over and continue cooking for 15 minutes. Enjoy on salads, with rice noodles, with veggies, in a rice bowl, Etc. 

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Pasta Fagioli-One Pot by Joan Marie Gagnon

What I love about this recipe is you can use your favorite legume, greens, etc. It is based off the traditional pasta fagioli recipe but customized to what is in my frigerator and cabinets.

Ingredients:
*1 stock celery
* 1 red or green pepper
*1/2 yellow onion
1 cup of dry elbow macaroni (chickpea, lentil, or rice pasta works great)
*1/4 cup tomato paste
*4 cups veggie broth
*1/4 teasp red pepper flakes (optional)
*1/4 teasp dried oregano
*salt and pepper to taste
*3 cups of cleaned, chopped greens (kale, swiss chard, and/or spinash all work great)
*1 (15 oz can of cannelini, chickpea, navy, kidney, or your favorite bean or whatever you have in your cabinet)
*2 Tbls of nutritional yeast (optional)

Directions:
Heat a large sauce pan on medium heat. Drop a tablespoon of water into the pan.  If it sizzles, add the celery, onions, and red peppers. (I've even added zuchini if I didn't have one of the above). Sautee for 5 minutes or until onions are translucent. Add a teaspoon of water if necessary to keep things from sticking.  

Add dry pasta; cook and stir for 2 minutes.

Stir in tomato paste until evenly distributed about 2-3 minutes. 

Pour in 4 cups of veggie broth; increase heat to high and bring to a boil. Stir in red pepper flakes and spices. Reduce heat to medium and let simmer, stirring often, for about 5 minutes. Add more broth if necessary.

Add chopped greens of your choice. Cook and stir until leaves are wilted, 3-4 minutes.

Stir in beans and continue cooking until pasta is tender, 4-5 minutes.

Remove from heat and add the optional nutritional yeast. 

This recipe makes enough for 4 large portions or 8 small portions. My husband and I usually get two meals from this recipe.

Baingan Bhart (Mashed Eggplant) by Dr. Shika Merchia, MD

Ingredients:
*1  Large Eggplant 
*1 tsp olive oil
*2 tsp cumin seeds
*1 .large onion chopped
*1/2 inch grated ginger
*2 cloves garlic minced
*1/2 green chili
*2 medium tomatoes chopped
*2 Tbls tomato paste
* 1 tsp salt (optional(
*1/2 tsp pepper
*1/4 tsp red chili powder (optinal)
*1 1/2 tsp garam masala
*coriander fresh handful finely chopped

Directions:
Roast the eggplant on a fire or a grill rotating it frequently to prevent one area from burning. It takes about 10-12 mnutes for it to fully roast and the skin chars.

Set it aside.

When it is cool, peel the skin off and mash it into small pieces.

In the meantime, heat a pan and add the oil and cumin seeds. Saute and let the cumin seeds pop. Add a splash of water (if needed)
Stir.

Add the onions and continue to sautee until carmalized. Then, add the ginger, garlic, and tomatoes. Combine well and cook for 5 minutes. 

Add the tomato paste and eggplant. Add water if needed to ensure sticking to pan. Add salt and spices except garam marsala. Cover for 5 minutes and lower heat.

Then, add garam marsala and coriander.

Serve with chapati or toast.  

Chef AJ's Cranberry Relish

This recipe is so easy. All you need are three ingredients, 5 minutes, and a food processor. 
Eat it all year as a condiment.
Great on salads, too.

Ingredients:
*12 oz bag of uncooked cranberries (preferrably organic)
*1 cup of pitted dates (add more for a sweeter relish)
*2 Large Oranges (zest and fruit)

Put all ingredients in a food processor. Pulse until fully mixed and cranberry sauce like.  

DONE!!

Potato Hash
by Dr. Shikha Merchia, MD

This recipe works because it is easy, fast, and a provider of energy.

Ingredients:
*5-6 medium potatoes
*One finely diced onion
*Garlic 2-3 cloves
*Salt 1/2 teasp
*Pepper 1/2 teasp
Paprika 1/2 teasp
Hot Sauce (optional)  1 Tbsp
Cilantro or Parsley chopped finely for garnish.

Peel and cut potatoes into cubes. Cover with water and a pinch of salt in a saecepan and let it boil for 10-12 minutes.

Meanwhile, heat a nonstick pan, add onions with a splash of water until softened.  Then, add garlic. Next, add the drained boiled potatoes with spices. Mix well and let cook on low heat for 5-7 minutes. 
Garnish with cilantro or parsely, or both.

Enjoy

Hummus Oil Free
by Debra Diamond

This recipe works because it uses whole olives instead of oil.  The olives give it the umami flavor we all love in hummus.  No oil is needed at all.

Ingredients:
* One 15-ounce can of chickpeas (drained         and rinsed)
*1/4 c of fresh lemon juice
*1/4 c of tahini
*1 large garlic clove, minced
*12 green pimento stuffed olives
*1/4 teaspoon iodized salt 
*1/2 teaspoon ground cumin
*1/4 teaspoon Za'atar (or dried thyme)
*2-3 tablespoons of water
*dash of ground paprika for serving
*1 tablespoon minced parsley for serving (optional)

Directions:
In the bowl of a food processor, combine tahini and lemon juice.  Process for 1 minute. Scrape the sides and bottom of the bowl, then process for 30 seconds more.  This extra time helps "whip" or "cream" the tahini, making smooth and creamy hummus.

Add the chopped olives, minced garlic, cumin, za'atar, and salt to the whipped tahini and lemon juice.  Process to blend well.  Scrape the sides and bottom of the bowl after about 30 seconds.  Blend until no large chunks of olives remain.

Add half of the chickpeas to the food processor and process for 1 minute.  Scrape the sides and bottom of the bowl.  Add remaining chickpeas a little at a time until thick and very smooth.

If the hummus is too thick or there are tiny bits of chickpeas, slowly add 2-3 tablespoons of water while the food processor is on until you reach the consistency you desire. 

Transfer to your favorite serving bowl and sprinkle with paprika and parsley.   Voila! 

Lettuce Wraps

Lettuce Leaf Wraps by Dr. Shikha Merchia

Ingredients:
*4-5  Lettuce Leaves. washed and dried
*1/2 of finely chopped onion
* 2 cloves of garlic
* 1/2 block of extra firm tofu
* 2-4 tablespoons of tamaru
*1-2 Teaspoons o sriracha for drizzling
*1 teaspoon of maple syrup
*handful of crushed peanuts for garnish
*one mango cut into small cubes (use frozen, if needed)

Sauce:
*2 tablespoons peanut butter
*2 tablespoons of Tamari
*1 tablespoon of sriracha
*1 teaspoon of maple syrup
*3 teaspoons of vinegar
* water to thin the sauce

Method for filling:
Heat a skillet Add onion and garlic to it and sauté Add a splash of water to unstick Add in the other ingredients and stir For 5 minutes and the filling is ready.  Set aside. For the sauce, blend all the ingredients together Assemble the lettuce “ cups” With the tofu, garnishes and sauce

High Protein Kale Salad

by Dr. Shikha Merchia

This High protein Kale salad is a wonderful lunch for your back to school child or for work.

Ingredients:
*5-6 cups of curly kale or red kale washed and chopped
*1/2 tsp olive oil
*1 tsp balsamic vinegar *English cucumber -1/2 cubed
*Cherry tomatoes- 2 cups halved
*Potato1 - steamed cooled and cubed
*Sweet potato 1- steamed cooled and cubed
*Black eyed peas- 1 can

Ingredients for Dressing:

* Handful of arugula
*8-10 leaves of fresh basil *1 tbsp cashews
*1 tbsp hemp hearts
*1 tbsp sunflower seeds *Salt to taste
*Pepper to taste
*Lemon juice of a half lemon
*2 tbsp balsamic vinegar
*1 tbsp maple syrup
*2-3 tbsp water to make it pourable

Blend all the dressing ingredients together for 30 seconds Add more liquid if you want it thinner 

Massage the chopped kale with oil and vinegar until tender and well coated. Add all the ingredients including dressing and toss

Lemon Rice To Live For

by Dr. Shikha Merchia, Doc_intheKitchen on Instagram


Ingredients:
*Basmati rice 1 cup *Olive oil- 1 tsp *Mustard seeds- 1.5 tsp
*Curry leaves -  10
*2 Dry red chili peppers 
*1 Green chili 
*1/2 cup  dry roasted peanuts
* 1/4 cup cashews *Turmeric- 1 -1.5 tsp *Juice of 1-2 large lemons
*Salt - 3/4- 1 tsp *Cilantro - 1 large handful

Method:
Wash the rice well in running water. Boil the rice with 1 and 1/2 cup water without lid until it comes to rolling boil ( 4 min)  to continue to let water evaporate. Then cover and lower heat to low and cook for another 4-5 minutes Shut off heat and keep covered Check with a fork for doneness. Set aside.

Heat a skillet Add oil Add mustard seeds- when they crackle, add the green and red chili peppers and then the peanuts and cashesws sauté for a minute

Add the rice, turmeric, salt and lemon juice Stir together until all the flavors are well combined

Then add the cilantro for garnish

Enjoy just as is or with a dollop of plant based yogurt or pickled onions 

Sweet and Tangy Barbecue Sauce by Gabrielle Miller, The Plant-Based Diet for beginners.

This was my first plant-based cookbook. I use it constantly still after three years since my purchase.

This recipe will last in your refrigerator for a month. Most store bought sauces are filled with salt and sugar and other processed ingredients. 

I spread this on bean burgers, carrot dogs, beans, you name it.

Ingredients:
1 cup water
1 cup tomato paste
1/4 cup maple syrup
3 Tbls of apple cider vinegar
1 teaspoon garlic powder
1 teaspoon onion powder
2 Tbls molasses
1 Tbls smoked paprika
1/2 tsp of black pepper

In a medium saucespan, bring the water to a rolling boil over high heat. Reduce the heat to low, and whisk in all the ingredients. Simmer, covered for 10 minutes.

Remove from the heat and cool for about 30 minutes before transferring to a refrigerator safe container. Store in frig up to 1 month.

Caramelizing Onions

Attention all food lovers! Prepare your taste buds for an explosion of flavor as we reveal the sizzling secrets to creating the most irresistible caramelized onions.

Be A Plant-Based Woman Warrior: Live Fierce, Stay Bold, Eat Delicious By Jane Esselstyn, Ann Crile Esselstyn

Blueberry Oat Breakfast Muffins

Forks over Knives,
The Plant Based Way to Health

submitted by Sue Haley

Preheat Oven to 375 degrees F.

Ingredients:
*1 medium banana mashed
*One (15 oz) can of sweet potato puree
*1/4 c maple syrup
*1 tsp vanilla extract
*2 c whole oat flour
*1/2 tsp baking soda
*1/2 tsp baking powder
*1/2 tsp salt
*1 tsp ground cinnamon
*1/2 tsp ground nutmeg
*1/4 tsp ground ginger
*1 c fresh or frozen blueberries

In a large bowl, combine the first four ingredients.

In a small bowl combine the remaining ingredients except the blueberries.

Tranfer the wet mixture to the dry mixture and combined until no dry ingredients remain.  Avoid over mixing.

Fold in the blueberries carefully.  

Spoon the batter into silicone muffin cups and bake for 20 minutes or until muffins are lightly browned. Remove from the oven, let cool 5 minutes.  Store in an airtight container.

Makes 12 muffins

Blueberry Crumble 
by Joan Marie Gagnon

This recipe works because there is no dairy or fat in this recipe.

Preheat Oven to 350 degrees.

Ingredients:
*1 c of old-fashioned rolled oats
*1/2 c of your favorite flour (I prefer               almond or chickpea)
*1/4 c maple syrup
*1/4 c applesauce
*1 teaspoon ground cinnamon
*1 teaspoon vanilla extract
*1/4 teaspoon salt
*4 c blueberries (fresh or frozen)
*2 tablespoons of cornstarch
*1 teaspoon lemon juice

Directions:
In a large bowl, combine the oats, flour, maple syrup, applesauce, vanilla, and salt.

Mix the blueberries, cornstarch, and lemon juice directly in a 9 X 9 baking dish.

Pour the oat mixture on top of the blueberry mixture.

Bake for 35-40 minutes.  Cool for 15-20 minutes before serving.  

Palak Paneer

 by Dr. Shikha Singhal Merchia

Great way to get your greens.

Ingredients
*One box (11oz) of mixed kale and spinash
*1 tsp lemon juice
*1 clove garlic
*1 package organic extra firm tofu
*2 tsp cumin seed
*1 onion chopped
*1 tbl grated ginger and garlic
*2 medium Roma tomatoes, cut into small pieces
*salt to taste
*1/2 tsp red chili powder
*1 tsp Amchoor (dried mango powder)
*1 tsp Garam masala spice mix
Directions:
Heat water in a saucepan until boiling. Use a basket or steaming pan on top and add greens. Cover and cook for 5 minutes.
Remove from water and add to a blender with garlic clove and some salt and pepper. Make a course paste and set aside.
Preheat over or airfryer at 385 degrees.
Drain and dry tofu in a clean kitchen towel. Cut tofu into cubes and sprinkle with paprika and salt to coat.  Airfry for 15 minutes or bake for 25 minutes.
Heat a pan and add cumin seeds. As soon as they become aromatic, add onion to the pan and saute until translucent adding water to unstick.
Next, add the grated ginger and garlic, Stir;
Add tomatoes and mix together.  
Cover and lower heat for 7-8 minutes. 
Add in dry spices, then the spinash puree and the air fried tofu.  
Cover and Simmer for 10 minutes.
Add lemon juice for extra tang. Top with chopped cilantro or favorite garnish.
Perfect with rice , bread or nan.

Baked Beans by Dr. Shikha Merchia

Use as a main dish, a side dish, or on toast for breakfast.

Ingredients:
*1 onion finely diced
*2 garlic cloves minced
*2 cans pinto beans (drained and rinsed)
*1 cup tomato sauce
*1 tbsp tomato paste
*1/2 tsp paprika
*1/4 tsp dried thyme
*1/4 tsp smoked paprika
*1 tbsp maple syrup
*crushed red pepper to taste
*parsley for garnish

Method:
Heat a nonstick pan, add the onions and stir. Add a splash of water to make sure onions don't stick.
Add garlic, stir until mixed and fragrant.
Add tomatoe sauce and paste.
Cover and cook for a minute on medium heat.
Then, add the beans and spices. If needed add 1/4 cup water. 
Cover and let simer for 10 minutes. Open lid and add maple syrup and garnish.

Enjoy on toast or rice.  

 Healthy Blueberry Muffins

By Debra Diamond

This recipe works because it satisfies that sweet tooth from time to time.

Preheat Oven to 425 degrees. Lightly oil a muffin tin and set aside.

Ingredients:
*1c  whole wheat flour
*1/2 c  all purpose flour
*2 tsp baking powder
*1/2 tsp baking soda
*1/4 tsp salt
*1/2 c almond milk
*1/2 c coconut sugar
* 3 Tbsp aquafaba (liquid from a can of chickpeas)
*1/4 c Tahini
*1/4 c unsweetened plant-based yogurt
*1.5 tsp vanilla extract
*1.5 c frozen or fresh blueberries

Directions: 
In a large bowl, combine the flours, baking power and soda, and salt. Stir well. Measure out 1/4 cup for later use.

In a separate bowl, combine well the remaining ingredients except the blueberries.

Make a well in the dry ingredients and put the wet ingredients in the well.  Gently combine the two until there is not dry ingredients remaining.

Coat the blueberries with the 1/4 cup of the flour mixture to keep blueberries from sinking to the bottom of the muffin pan.  Then, fold in the coated blueberries with the above mixture.

Fill the muffin tins about 3/4 full and ut them in the oven to bake for 5 minutes at 425 degrees F. Then, lower oven to 375 degrees F for 19-20 minutes. 

Makes 9 large muffins

Chana Masala by Dr. Shikha Singhal Merchia

Ingredients
*1 tsp Cumin seeds
*Onion  medium
*1  inch ginger grated
*2 cloves garlic
*1 medium tomato chopped
*red bell pepper finely chopped
*3 tbsp tomato sauce
( optional - you can use another tomato)
*2 cans chickpeas drained *2 tbsp aquafaba reserved from the can
*1 bay leaf
*1 inch cinnamon stick
*2 cloves whole Spices
* 1⁄4 tsp red chili powder *1⁄2 tsp garam masala
*1⁄2 tsp turmeric
*1⁄2 tsp amchoor or dry mango powder
*1⁄2 tsp chana masala
*1⁄4 tsp salt
*Cilantro a large handful finely chopped 
(Optional - parsley /mint chopped /a pinch of amla powder for extra antioxidant boost _
*Juice of half a lemon ( if you don't have dry mango powder)


Method
Heat the saucepan well. 

Add cumin seeds to the dry hot pan and shake - they will release the aroma.

Then add a splash of water and onions and saute
 until they change color and soften. Keep adding splashes of water to unstick the onions.

Add ginger and garlic and stir

Then add the tomatoes and bell pepper and a little more water stir for a few seconds and then add the tomato sauce and a little water.

Cover and simmer for 5 min The sauce base is done.

Now add the spices , stir them in well and add the chick peas and 1 cup of water.

Simmer for 5-7 minutes

In the meantime - Wash and chop the cilantro and other herbs.

Slice the lemon for topping.

Turn off the heat and stir in the cilantro or parsley, and for the extra antioxidant kick - add a pinch of amla powder

Eat over brown rice or with a nicely toasted whole wheat toast.

Tofu Scramble

by Joan Marie Gagnon; picture by Debra Diamond  

This is a great recipe because you can eat it for breakfast lunch, and dinner. When I eat it for dinner, I add a cup of rice and whatever veggies I want to use up in the refrigerator.

Ingredients:
*1 (14 ounce) package firm or extra firm tofu
*1/4 cup of diced yellow onion
*4 ounces of mushrooms sliced *1/2 red or green bell pepper diced *1/2 cup of grape tomatoes, halved
*2 Tablespoons of nutritional yeast
*1 Tablespoon of water or veggie broth
*1/2 teaspoon garlic powder
*1/2 teaspoon onion powder
*1/2 teaspoon of turmeric
*1/8 teaspoon of black pepper
*1 cup of spinach, chopped into small pieces( or other green)

Heat large skillet over medium-low heat.

Drain the tofu. In a bowl breakup the tofu into small pieces with a fork or your hands. Put aside.

In the skillet add the mushrooms, onion, pepper, and water or broth. Sautee for 5 to 10 minutes or until veggies are translucent. They can still have some crunch.

Add the tofu, tomatoes, nutritional yeast all the spices, and greens. Cover the pan and cook for 10 minutes, stir after 5 minutes.

Uncover, and cook for an additional 5 minutes. Serve!

Recipe of the Week Tahini Dressing by Joan Maria Gagnon

This dressing is great because it can be used on a salad, baked potato, veggies, and pasta.

Ingredients:
*1/2 cup of tahini
*1/2 cup of your favorite vinegar
*1/2cup of water *Juice from 1/2 a lemon
*2 tablespoons maple syrup(or more to taste)
*1/4 teaspoon of turmeric
*1/4 teaspoon of ground black pepper
*1/4 teaspoon of onion powder
*1/4 teaspoon of garlic powder
*1/4 teaspoon of cinnamon (yup, not a mistake)
*1/8 teaspoon of fennel seeds

Process:
Put all the ingredients in a blender except for the fennel seeds. Mix until completely blended. Pour into a bowl and add the fennel seeds. Stir.