Appetizers & Snacks

Fennel, Onion, & Asparagus Bruschetta

Gut-friendly ingredients combine in this easy, elegant holiday appetizer.

Onion and asparagus are prebiotics, encouraging the growth of healthy gut bacteria, and fennel bulb and seeds ease digestion and reduce flatulence. Coconut oil is rich in lauric acid, an antimicrobial that destroys harmful pathogens in the intestines. 

Fennel, Onion, & Asparagus Bruschetta

For more about this recipe: What Can I Eat to Improve Digestion?



  • 1 medium fennel bulb with fronds
  • 2 Tbs. coconut oil
  • 1 medium red onion, halved and thinly sliced
  • 1/2 lb. asparagus, trimmed and thinly sliced on the diagonal
  • 1/2 tsp. fennel seeds
  • 1 gluten-free baguette
  • 2 Tbs. olive oil


Remove green fronds from fennel, coarsely chop, and set aside. Remove and discard core from fennel bulb, and thinly slice bulb crosswise.

Melt coconut oil in large skillet over medium heat. Add fennel and onion, and cook, stirring frequently, 15–20 minutes, until vegetables are golden. Stir in asparagus and fennel seeds,
and cook 5 minutes more, until asparagus is just tender. Season to taste with salt and pepper.

While onions and fennel are cooking, preheat oven to 375°F. Slice baguette on the diagonal into about 20 slices. Brush slices with olive oil, and place on parchment-lined baking sheet. Bake until golden, turning once halfway through, about 12 minutes. Remove from oven, and cool briefly.

Top each baguette slice with onion and fennel mixture. Arrange on serving platter. Shower with chopped fennel fronds, and serve immediately.