HEALTHY RECIPES
Healthy Fennel Dauphinoise
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
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- Discover the science-backed metabolic benefits of fasting.
Healthy
This Healthy Fennel Dauphinoise is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 350 kcal per serving.
Total Time
50 mins
Phases
Prep: 20m
Cook: 30m
Yield
2 servings
Nutrition
350 kcal
Ingredients
- 225g radishes or cauliflower
- 1 small Fennel
- 1 clove finely chopped Garlic
- 75 ml Milk
- 100ml Double Cream
- For Greasing Butter
- to serve Parmesan Cheese
Instructions
- Heat oven to 180C/160C fan/gas 4
- Put radishes or cauliflower, fennel, and garlic in a medium non-stick pan
- Pour in milk and double cream, season well and simmer gently, covered, for 10 mins, stirring halfway through, until radishes or cauliflower are just tender
- Divide the mixture between 2 small (about 150ml) buttered ramekins and scatter with Parmesan
- Bake for 40 mins until the radishes or cauliflower are golden and tender when pierced with a knife
- Snip the reserved fennel fronds over before serving.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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