All About Fennel and How to Cook With It at Home : The Reluctant Gourmet G. Stephen Jones • March 27, 2010 • 60 Comments All About Fennel & How to Cook With It On the whole, the foods that restaurants deliver to the consumer use basically the same ingredients that a home cook would use. There is, however, a short list of ingredients that are commonly used in commercial kitchens that are underused by home cooks. If you ask Anthony Bourdain, one of those ingredients is shallots. And if you ask me, another of those ingredients is fennel. Fennel is one of the most underutilized vegetables I can think of, and it also happens to be one of my favorites. You’ll find it in many of my recipes including: Shrimp with Fennel, Tomato & Pernod Sauce What is Fennel? Fennel is a plant whose leaves look very much like dill thin, waving frondy filaments of bright green. Not only are the leaves edible, but so are the seeds, bulbs and even the pollen. If you have never tried fennel, let me see if I can describe the flavor to you.

Fennel bulb, which looks kind of like a cross between an onion and the base of a bunch of celery, has a sweet, perfumy, anise-like flavor. Rather than making food taste like licorice, though, fennel imparts a light, bright spring-like quality to foods. Plus, fennel is good for you. It contains Vitamins A and C, as well as potassium and calcium. How Can Fennel Be Used at Home When raw, the texture of fennel is cold and crisp. Take advantage of the refreshing crispness by thinly slicing the bulb into salads or slaws. When caramelized, fennel tastes almost like licorice candy, and it acts as a wonderful flavor base as part of a mire poix, lending dishes an “I can’t quite figure out what that flavor is, but man is it good quality! Fennel is also very tasty on its own, sautéed or even grilled. Fennel leaves can be chopped up and used to flavor any number of dishes, either hot or cold, much like you would use any other culinary herb. Use it in dishes that also feature citrus, or in any dish that reminds you of spring.

Of course, fennel fronds also make a beautiful, feathery garnish for dishes containing fennel. Fennel seeds are one of the primary spices in Italian sausage, and they are also used frequently in Indian and Middle Eastern cuisine. Fennel pollen is one of those ingredients that is almost exclusively used in fine dining kitchens. (I’m not even sure where you would find it.) It has a very concentrated, musky-anise aroma and flavor. A little goes a long way, but if you are a fan of fennel and can get your hands on some, mix some into a cream sauce or use it as part of a dry spice rub. I really hope I am conveying how wonderful fennel is as an ingredient. If you already love it, here are some ideas for new ways to enjoy it. If you’ve not tried it yet, please give it a try. If you do not like licorice, you might not want fennel to play a starring role on your dinner plate, but do consider using it to build background flavor in a stew or a braise. I think you’ll be pleasantly surprised.

Fennel The World's Healthiest Foords are health-promoting foods that can change your life. Watch for the launch of our new WHFoods 7-Day Meal Plan on January 23rd! The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Fennel Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine. Most often associated with Italian cooking, be sure to add this to your selection of fresh vegetables from the autumn through early spring when it is readily available and at its best. Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible. Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander.

Fennel, sliced, raw pantothenic acid 4% This chart graphically details the %DV that a serving of Fennel provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Fennel can be found in the Food Rating System Chart . A link that takes you to the In-Depth Nutritional Profile for Fennel, featuring information over 80 nutrients, can be found under the Food Rating System Chart. Health Benefits Fennel Contains Unique Phytonutrients with Antioxidant and Health-Promoting Effects Like many of its fellow spices, fennel contains its own unique combination of phytonutrients—including the flavonoids rutin, quercitin, and various kaempferol glycosides—that give it strong antioxidant activity. The phytonutrients in fennel extracts compare favorably in research studies to BHT (butylated hydroxytoluene), a potentially toxic antioxidant commonly added to processed foods. The most fascinating phytonutrient compound in fennel, however, may be anethole—the primary component of its volatile oil.

In animal studies, the anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer. Researchers have also proposed a biological mechanism that may explain these anti-inflammatory and anticancer effects. This mechanism involves the shutting down of a intercellular signaling system called tumor necrosis factor (or TNF)-mediated signaling. By shutting down this signaling process, the anethole in fennel prevents activation of a potentially strong gene-altering and inflammation-triggering molecule called NF-kappaB. The volatile oil has also been shown to be able to protect the liver of experimental animals from toxic chemical injury. Antioxidant Protection and Immune Support from Vitamin C in Fennel In addition to its unusual phytonutrients, fennel bulb is an excellent source of vitamin C . Vitamin C is the body's primary water-soluble antioxidant, able to neutralize free radicals in all aqueous environments of the body. If left unchecked, these free radicals cause cellular damage that results in the pain and joint deterioration that occurs in conditions like osteoarthritis and rheumatoid arthritis. The vitamin C found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.

Fiber, Folate and Potassium in Fennel for Cardiovascular and Colon Health As a very good source of fiber , fennel bulb may help to reduce elevated cholesterol levels. And since fiber also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate , a B vitamin that is necessary for the conversion of a dangerous molecule called homocysteine into other, benign molecules. At high levels, homocysteine, which can directly damage blood vessel walls, is considered a significant risk factor for heart attack or stroke. Fennel is also a very good source of potassium , a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack. Description Fennel is a versatile vegetable that plays an important role in the food culture of many European nations, especially in France and Italy. Its esteemed reputation dates back to the earliest times and is reflected in its mythological traditions.

Greek myths state that fennel was not only closely associated with Dionysus, the Greek god of food and wine, but that a fennel stalk carried the coal that passed down knowledge from the gods to men. Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible. Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander. Fennel's aromatic taste is unique, strikingly reminiscent of licorice and anise, so much so that fennel is often mistakenly referred to as anise in the marketplace. Fennel's texture is similar to that of celery, having a crunchy and striated texture. The scientific name for fennel is Foeniculum vulgare. History Ever since ancient times, fennel has enjoyed a rich history.

The ancient Greeks knew fennel by the name "marathron"; it grew in the field in which one of the great ancient battles was fought and which was subsequently named the Battle of Marathon after this revered plant. Fennel was also awarded to Pheidippides, the runner who delivered the news of the Persian invasion to Sparta. Greek myths also hold that knowledge was delivered to man by the gods at Olympus in a fennel stalk filled with coal. Fennel was revered by the Greeks and the Romans for its medicinal and culinary properties. Fennel has been grown throughout Europe, especially areas surrounding the Mediterranean Sea, and the Near East since ancient times. Today, the United States, France, India and Russia are among the leading cultivators of fennel. How to Select and Store Good quality fennel will have bulbs that are clean, firm and solid, without signs of splitting, bruising or spotting. The bulbs should be whitish or pale green in color. The stalks should be relatively straight and closely superimposed around the bulb and should not splay out to the sides too much. Both the stalks and the leaves should be green in color.

There should be no signs of flowering buds as this indicates that the vegetable is past maturity. Fresh fennel should have a fragrant aroma, smelling subtly of licorice or anise. Fennel is usually available from autumn through early spring. At WHFoods, we encourage the purchase of certified organically grown foods, and fennel is no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including fennel. In many cases, you may be able to find a local organic grower who sells fennel but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. (Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown fennel is very likely to be fennel that displays the USDA organic logo. Store fresh fennel in the refrigerator crisper, where it should keep fresh for about four days. Here's why we recommend refrigerating fennel.

Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration. It is best to consume fennel soon after purchase since as it ages, it tends to gradually lose its flavor. While fresh fennel can be frozen after first being blanched, it seems to lose much of its flavor during this process. Dried fennel seeds should be stored in an airtight container in a cool and dry location where they will keep for about six months. Storing fennel seeds in the refrigerator will help to keep them fresher longer. Tips for Preparing and Cooking Tips for Preparing Fennel The three different parts of fennel—the base, stalks and leaves—can all be used in cooking. Cut the stalks away from the bulb at the place where they meet.

If you are not going to be using the intact bulb in a recipe, then first cut it in half, remove the base, and then rinse it with water before proceeding to cut it further. Fennel can be cut in a variety of sizes and shapes, depending upon the recipe and your personal preference. The best way to slice it is to do so vertically through the bulb. If your recipe requires chunked, diced or julienned fennel, it is best to first remove the harder core that resides in the center before cutting it. The stalks of the fennel can be used for soups, stocks and stews, while the leaves can be used as an herb seasoning. How to Enjoy What Is Fennel, and How Do I Use It? — Good Questions | The Kitchn Email Q: I keep hearing how fennel is in season. What is it, and what are innovative ways to use it? Sent by Brie Editor: Brie, fennel is a bulbous vegetable with a tall, wispy, fronded top that looks rather like dill. The fronds can be used in salads, but the main attraction of fennel is the bulb itself.

It's very firm and crunchy, and it tastes a bit like licorice and anise. It has a fresh, bright taste and it's one of our favorite vegetables for salads and slaws. It can also be grilled or braised until tender. The bulb is made of overlapping layers of vegetable, almost like a cabbage — but very firm and hard. To be used in salads, fennel should be sliced very thin, and it's easiest to do this with a mandoline . Here are some past posts and recipes that incorporate fennel: Fennel - The Epicentre Fennel Fennel What is Fennel? Fennel yields both a herb and a spice. All plant parts are edible: roots, stalks and leaves, with the spice coming from the dried seeds. A native to the Mediterranean, it is an ancient and common plant known to the ancient Greeks and spread throughout Europe by Imperial Rome. It is also grown in India, the Orient, Australia, South America and has become naturalized in the US. It has been called the “meeting’ seed” by the Puritans who would chew it during their long church services. The name derives from the Latin foeniculum, meaning “little hay”.

Spice Description Fennel seeds split into two, one sometimes remaining on the stalk. They are 4 -8 mm (1/8 – 5/16 in) long, thin and curved, with colour varying from brown to light green (the green being superior). Bouquet: warm, sweet and aromatic Flavour: similar to a mild anise Hotness Scale: 1 Cooking with Fennel As a herb, fennel leaves are used in French and Italian cuisine’s in sauces for fish and in mayonnaise. In Italy fennel is also used to season pork roasts and spicy sausages, especially the Florentine salami finocchiona. It is traditionally considered one of the best herbs for fish dishes. The English use the seeds in almost all fish dishes, especially as a court bouillon for poaching fish and seafood. It is used to flavor breads, cakes and confectionery. It is an ingredient of Chinese Five Spices and of some curry powders. Several liquors are flavoured with fennel, including fennouillette, akvavit, gin and was used in distilling absinthe .

Preparation and Storage Seeds can be used whole or ground in a spice mill or mortar and pestle. Store away from light in airtight containers. Fennel Substitute Fennel bulb substitute: When cooked, fennel is sweet and soft. Onions also become sweet like fennel does when it is cooked and can be used to substitute fennel that is sautéed or grilled. If a recipe calls for raw fennel for a salad,though, celery is much closer in texture to fennel. Fennel is crunchy and firm when raw, like celery, but celery is not as sweet. Fennel leaf substitute: The flavor of dill is more grassy and savory than the flavor of fennel fronds, but still make a suitable replacement. For a fresher and brighter-flavored herb, you can use cilantro or parsley . Fennel seed substitute: The closest substitution for fennel seeds are anise seeds, which come from a different plant but also have a licorice flavor. Health Benefits of Fennel In the first century, Pliny noted that after snakes had shed their skins, they ate fennel to restore their sight.

It has since been used as a wash for eyestrain and irritations. Chinese and Hindus used it as a snake bite remedy. It is carminative, a weak diuretic and mild stimulant. The oil is added to purgative medication to prevent intestinal colic. Fennel was once used to stimulate lactation. It allays hunger and was thought to be a cure for obesity in Renaissance Europe. It should not be used in high dosages as it causes muscular spasms and hallucinations. The major constituents of fennel, which include the terpenoid anethole, are found in the volatile oil. Anethole and other terpenoids inhibit spasms in smooth muscles, such as those in the intestinal tract, and this is thought to contribute to fennel’s use as a carminative (gas-relieving and gastrointestinal tract cramp-relieving agent). Related compounds to anethole may have mild estrogenic actions, although this has not been proven in humans. It is also thought to possess diuretic (increase in urine production), choleretic (increase in production of bile), pain-reducing, fever-reducing, and anti-microbial actions.

The seeds are used as a flavoring agent in many herbal medicines, and to help disperse flatulence. The seeds, and roots, also help to open obstructions of the liver, spleen & gall bladder, and to ease painful swellings, in addition to helping with yellow jaundice, the gout and occasional cramps. Growing Fennel Fennel is a hardy perennial related to parsley, often cultivated as an annual, reaching heights of 1.5 – 2.5 m (5 – 8 ft). It resembles dill, which it can cross-pollinate with. It should be kept at a distance from dill because the resulting seed will have a dulled flavour. The flower heads are collected before the seeds ripen and threshed out when completely dried. Other Names Common Fennel, Florence Fennel, Large Fennel, Sweet Fennel, Wild Fennel, Large Cumin , Sweet Cumin French: fenouil Guide to Fennel | Cooking Light Guide to Fennel August 14, 2008 With the flavor of sweet anise, fennel is divine raw or cooked. SEASON: Peak season is fall and winter.

However, home gardeners can also slip in a quick planting in spring for an early summer harvest. CHOOSING: Look for compact bulbs that are relatively heavy and firm. Avoid those that are splitting or browning, or have other injuries. STORING: Remove the foliage by snipping an inch or two above the bulb. Place fennel in a produce bag to prevent moisture loss, and store it in the vegetable bin of your refrigerator for three or four days. GROWING: Often mistaken for celery or dill, fennel is a true original. All parts of the plant (the bulb, stalk, and feathery fronds) are edible. Fennel enjoys cool weather—not hot, but not freezing. Although it’s easy to germinate from seeds sown directly into the garden after the soil has warmed, transplants are helpful to get a head start in spring or in raising a fall crop that must be started in the heat of summer. It takes about three months for fennel to produce the bulb, so do the math to determine when you need to start and if you have enough time before the weather turns hot or starts freezing. Improved varieties have been introduced in recent years. Try Zefa Fino or Trieste.

They resist the urge to flower, channeling their energy into the bulb instead. Plant fennel seeds or transplants in a sunny, well-drained bed that has been amended with compost. Thin seedlings to stand about 12 inches apart. Keep the bed moist, and be sure to feed your fennel every two to three weeks with a liquid fertilizer. After the bulb grows to about 2 inches in length, cover it with soil or mulch, which will make it tender. Snip off any flower stalks that may form to prevent the bulb from splitting. When it’s time to harvest, use clippers to snip under the bulb and cut the taproot. [pagebreak] Don't let an aversion to black jelly beans keep you away from fennel. Native to the Mediterranean region, this licorice-flavored member of the parsley family is one of Italy's most popular vegetables. Work with it, and you will find that the aromatic plant lends itself well to a wider variety of foods than you might have first suspected. Another benefit: one cup contains almost 20 percent of your recommended daily value of vitamin C. Most fennel available in American markets is grown in California.

The type you'll find-Florence, or bulb, fennel (sometimes labeled "fresh anise")-has a bulbous base, stalks like celery, and feathery leaves that resemble Queen Anne's lace. Like celery, the entire plant is edible. The crisp and slightly sweet bulb is especially delicious served raw in salads. Whether braised, sautéed, roasted, or grilled, the bulb mellows and softens with cooking. Look for small, heavy, white bulbs that are firm and free of cracks, browning, or moist areas. The stalks should be crisp, with feathery, bright-green fronds. Wrapped in plastic, fennel keeps for just a few days in the refrigerator; the flavor fades as it dries out. The Whole Fennel • Fennel seeds don't come from bulb fennel but from common, or wild, fennel. The seeds are slightly nutty, with the expected licorice flavor, and are widely used in sausages, stews, soups, and curries.

• Fennel stalks can take the place of celery in soups and stews, and can be used as a "bed" for roasted chicken and meats. • Use fronds as a garnish, or chop them and use as you would other herbs, like dill or parsley. Chopped fennel works especially well in Italian tomato sauces, but add it late in the cooking process so the flavor isn't diluted. Bulb Basics • Trim the stalks about an inch above the bulb. • If you want pieces to stay together for grilling, keep the root end intact. Otherwise, trim about a half inch off the root end before cooking. • To slice fennel, stand the bulb on the root end and cut vertically. –Kris Wetherbee You May Like Fennel seed nutrition facts and health benefits Custom Search Fennel seed nutrition facts Sweet, anise-flavored fennel seed together with thyme , nettle, mugwort, etc., has been revered as one of nine Anglo-Saxon sacred herbs for its conventional health benefits. The spice is one of the most sought-after ingredients in many popular cuisines all over the Mediterranean regions.

Fennel is a perennial herb belonging to the parsley (Umbelliferae) family; a broad family of herbs and spices which also includes some of other common members such as caraway , dill , anise , cumin …etc. Scientific name of fennel is Foeniculum vulgare var. dulce. Close up view of fennel (F. vulgare) seeds. Note for light green color fennel, resembling anise seeds. Fennel plant with golden-yellow flowers in umbels. Photo courtesy: fcw Fennel is native to Southern Europe and grown extensively all over Europe, Middle-East, China, India, and Turkey. This herbaceous plant reaches up to 2 meters (about 6 feet) in height with deep green feathery (lacy) leaves and bears golden-yellow flowers in umbels. In general, fennel seeds are harvested when their seed heads turn light-brown. The seeds, which closely resemble that of anise seeds in appearance, feature oblong or curved (comma) shape, about 3-4 mm long, light brown-color with fine vertical stripes over their surface.

In general, fennels are harvested during early hours of the day to avoid loss of seeds in the field. As in caraway , its stems are staked until they were dry and then threshed, processed and dispatch to the markets. Fennel bulb (Foeniculum vulgare var. azoricum), used as a vegetable, is closely related to seeding fennel. It has grown for its anise flavored sweet taste fronds in many parts of Mediterranean region. Health benefits of fennel seeds Fennel symbolizes longevity, courage, and strength. In addition to its use as medicinal values, fennel has many health benefiting nutrients, essential compounds, anti-oxidants, dietary fiber, minerals, and vitamins. Fennel seeds indeed contain numerous flavonoid anti-oxidants like kaempferol and quercetin. These compounds function as powerful anti-oxidants by removing harmful free radicals from the body thus offer protection from cancers, infection, aging and degenerative neurological diseases. Like in caraway, fennel seeds too are rich source of dietary fiber. 100 g seeds provide 39.8 g of fiber.

Much of this roughage is metabolically inert insoluble fiber, which helps increase bulk of the food by absorbing water throughout the digestive system and easing constipation prolems. In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption in colon. It thus helps lower serum LDL cholesterol levels. Together with flavonoid anti-oxidants, fiber composition of fennel helps protect the colon mucusa from cancers. Fennel seeds compose of health benefiting volatile essential oil compounds such as anethole, limonene, anisic aldehyde, pinene, myrcene, fenchone, chavicol, and cineole. These active principles in the fennel are known to have antioxidant, digestive, carminative, and anti-flatulent properties. Fennel seeds are concentrated source of minerals like copper, iron, calcium, potassium, manganese, selenium, zinc, and magnesium. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.

Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase. Furthermore, fennel seeds indeed are the storehouse for many vital vitamins. Vitamin A, vitamin E, vitamin C as well as many B-complex vitamins like thiamin, pyridoxine, riboflavin and niacin particularly are concentrated in these seeds. Selection and storage Fennel seeds are available year around in the markets either in the form of seeds or in processed ground form. In the store, buy whole fennel seeds instead of powder since oftentimes it may contain adulterated spicy powders. Store dry fennel seeds as you do in case of other seeds like caraway, dill, etc. Place whole seeds in a clean air-seal container and store in cool, humid free and dark place. Ground and powdered fennel should be stored inside the refrigerator in airtight containers and should be used sooner since it loses flavor quickly due to evaporation of its essential oils.

Medicinal uses Fennel has long been used as a remedy for flatulence and indigestion in traditional medicines. Fennel seed decoction or added as spice in food has been found to increase breast milk secretion in nursing mothers. Fennel water often is used in newborn babies to relieve colic pain and help aid digestion. Fennel seed oil is used to relieve coughs, bronchitis and as massage oil to cure joint pains. Culinary uses Fennel seeds with sugar pellets used as chewing condiment after food. Fennel seeds exude anise like sweet fruity-aroma when rubbed between fingers. Its herb parts, including tender growing tops, root-bulb, dried stalks, and seeds are used extensively in a wide variety of cuisines all over the world. In order to keep their fragrance and flavor intact, fennel is generally ground just before preparing dishes or whole seeds are gently toasted under light-heat before using them in a recipe. Here are some serving tips: Light rye sourdough bread with fennel, sesame, and poppy seeds. Photo courtesy: matthewfugel Flavorful fennel seeds are used as condiment in India and Pakistan.

Fennel seed is widely used as a savory spice. It is principally added in cooking as a condiment and flavoring base. Its seeds are widely used in fish, cheese spreads, and vegetable dishes. In India, its seeds are being used as part of curry powder (Bengali paanch pooran). In addition, sugarcoated fennel seeds (saunf) have been used as a condiment after food to improve digestion in India, Pakistan and Bangladesh. As in caraway , fennel seeds are used to flavor breads, dough, cakes, biscuits, and cheese. Safety profile Fennel seed should be avoided in large doses. Compounds in fennel may be neuro-toxic in higher concentrations and may cause hallucinations and seizures. It may exacerbate estrogen receptor-linked cancer conditions like endometrial, breast, ovarian... etc., due to high concentration of estrogenic compounds in it. Pregnant women may be advised to avoid eating fennel in large amounts. ( Medical disclaimer : The information and reference guides on this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes.

It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications). Affiliate Disclosure 0 Comments Fennel Benefits Fennel is a celery-like winter vegetable with an interesting licorice-like flavor. Although the taste may take some getting used to at first, fennel provides an enormous amount of health benefits. Fennel is recognized by its white bulb and long green stalks. It is related to other stalk vegetables such as celery and parsnips. The entire fennel bulb, including seeds, stalk, and leaves are edible. This root vegetable originated in the Mediterranean countries of Greece and Italy, but is now grown in many different countries such as US, France, India and Russia. It is commonly harvested in the fall and usually shows up traditionally in fall or winter recipes. It has been used in many cultures for its medicinal properties. In ancient Chinese medicine, it is used to help with a variety of ailments from congestion to helping increase the flow of breast milk. It can also help with stomach upset, insect bites, or to soothe a sore throat.

Fennel Nutrition Facts One average-size fennel bulb contains 73 calories, 3 grams of protein, and 17 grams of carbohydrate. It contains only a trace of fat and no cholesterol. Fennel is exceptionally high in fiber, with each bulb providing 7 grams of dietary fiber or 28% of daily needs. Most people are lacking in fiber intake, consuming only an average of 7 grams per day, therefore adding fennel to your diet could help double your intake! One bulb also provides 969 mg of potassium or 27% of the RDA. Potassium is critical to help lower blood pressure and as well as maintain fluid balance. Fennel is also high in vitamin C providing 28 mg per bulb or almost half of the RDA for this critical vitamin. Vitamin C is a powerful antioxidant which may help slow aging as well as maintain a healthy immune system. Fennel provides additional important vitamins such as vitamin A, vitamin B6, vitamin K, and folate. It is also a good source of other minerals such as iron , calcium, copper, zinc, and selenium.( 1 ) Unique Fennel Health Benefits 1.

Bone Health Due to the calcium content, fennel can help maintain bone strength and health. Fennel contains about 115mg of calcium or approximately 10% of the RDA which can help increase calcium in your diet, especially for those who do not consume enough from other sources. But, calcium isn’t the only bone-strengthening nutrient found in the bulb, fennel also contains magnesium , phosphorus, and vitamin K , which all play a role in maintaining bone strength.( 2 ) 2. Improves Skin Health Fennel is high in vitamin C, providing almost half of the RDA in just one bulb. Vitamin C is a potent antioxidant that may help reduce free radical damage that can lead to premature aging. Vitamin C is also necessary for the formation of collagen and a powerful tool in protecting skin’s appearance, making it a good choice to naturally slow aging . A deficiency in vitamin C is called scurvy, which manifests in the inability to properly form collagen, leading to bleeding gums and bleeding below the skin. ( 3 ) Due to these functions, adequate intakes of vitamin C are critical for reducing the appearance of wrinkles and maintaining healthy skin.

The RDA is 60 mg/day, but more vitamin C from whole food sources will help keep skin healthy from the inside-out. 3. Lowers Blood Pressure Fennel can help lower blood pressure and inflammation due to its high potassium content and low sodium content. Potassium works against sodium, helping to fight high blood pressure in the body. A diet high in potassium can reduce systolic blood pressure by 5.5 points when compared to a high sodium diet. But, don’t expect lower blood pressure overnight, it takes about four weeks of consuming a high potassium diet to see a drop in blood pressure. ( 4 , 5 ) 4. Aids Digestion Fennel is included in the GAPS Diet , as well as on my Healing Food Shopping List , because of its ability to ease digestion. Since fennel contains 7 grams of dietary fiber, it can help maintain a healthy digestive system. The muscles in the digestive system need dietary fiber to provide bulk for the gastrointestinal muscles to push against and increase motility or movement.

Because digestive problems like constipation and IBS are so common in adults, fennel makes a great addition to any diet, which is one reason why I include it on my list of foods recommended for a healing diet. Additionally, fiber acts like a small brush as it moves through the digestive system, clearing the colon of toxins that could potentially cause colon cancer. Fennel itself can act like a laxative, helping with elimination of toxins. It is also common in certain cultures to chew fennel seeds after meals to help digestion and eliminate bad breath. Some of the oils found in fennel do help stimulate the secretion of digestive juices.( 6 ) Fennel may also be beneficial for people with acid reflux . Adding fennel to your diet can help balance the pH level within your body, especially within your stomach, and can reduce reflux after meals. ( 7 ) 5. Increases Satiety Fiber contains no calories, but provides bulk, increasing satiety. Humans do not have the enzymes required to break down fiber, therefore it cannot be absorbed as calories. Fennel provides 7g of calorie-free, filling fiber. Studies show that diets high in fiber can help people to effectively lose weight .

A 2001 study, found that participants who added 14 grams per day of fiber to their diets, without changing anything else, ate approximately 10% fewer calories per day and lost about 4 pounds over a period of 4 months. Increasing fiber intake, by adding fennel and other high fiber foods to the diet may be a simple way to effortlessly feel more satisfied and to experience weight loss . ( 8 ) 6. Improves Colic Infant colic, although it is a relatively benign medical condition, it can have a significant impact on new parents. Most parents of a colicky infant would probably try almost anything to soothe their crying child. The current medication used for colic, called Dicyclomine hydrochloride, can have some serious side effects and may not be consistently effective. But, researchers have found that fennel seed oil has been shown to reduce pain and increase motility in the small intestine, making it can excellent natural remedy for colic. In a 2003 study, researchers compared fennel seed oil with a placebo in 125 infants.

The group treated with fennel seed oil was reported to have 65% less colic, measured by crying episodes, than those in the control group, with no side effects. Although this research may be promising and many desperate parents may want to run out and get some fennel oil, there is not an established safe dose for infants at this time. The safest way to use it to treat infant colic is for a breastfeeding mother to drink fennel tea. ( 9 , 10 ) 7. Helps Prevent Cancer Fennel has been used for centuries in Chinese medicine to help treat inflammatory conditions such as insect bites or sore throat. Fennel’s ability to decrease inflammation led researchers to investigate if fennel’s properties could be applied to other inflammatory diseases such as various forms of cancers . Fennel contains oil called anethole that has been shown in some clinical studies to be act as a natural cancer remedy, helping to reducing the growth of breast cancer cells. It is believed that anethole reduces inflammation that may lead to the development of cancer, although further research is needed to determine how it can be used exactly.

( 11 ) Other anti-inflammatory nutrients are also found in fennel, specifically selenium, a trace mineral that may help decrease cancer mortality rates. A large study of over 8,000 participants found that selenium did reduce mortality and decrease future incidences of cancer. ( 12 ) 8. Decreases Risk of Heart Disease Foods high in fiber, especially soluble fiber, as is found in fennel, have been shown to help reduce balance cholesterol levels in the blood stream. A diet high in fiber can help reduce overall risk of heart attacks and stroke by helping lower blood cholesterol to a normal level. The high fiber and the potassium content make fennel a double whammy in reducing risk of cardiovascular disease by lowering both cholesterol and blood pressure . Fennel is also high in other potentially cardio-protective vitamins such as folate and vitamin C. 9. Eye Health Macular degeneration is the leading cause of age-related vision loss. Although the exact cause is unknown, antioxidants that help reduce inflammation such as certain flavonoids, vitamin C, and zinc may help improve vision or slow the progress of the disease. Fennel contains many of these vision-saving nutrients.

Due to its high flavonoid, vitamin C, and mineral content it can help reduce oxidative damage and inflammation, and may help prevent macular degeneration. ( 13 ) Possible Fennel Side Effects Although for most people fennel is a great, healthy vegetable choice, people with certain medical conditions may have to limit or avoid the consumption of fennel. Some people may be allergic to certain spices, therefore should avoid consuming fennel seeds. Due to the high potassium content, those with kidney disease should limit the amount of fennel they eat. People taking beta-blockers, which is typically prescribed to help control blood pressure, can also have elevated potassium levels and may need to avoid fennel.( 14 ) How to Choose and Prepare Fennel Fennel has a crunchy texture and a flavor similar to licorice or anise. It is a great addition to any winter dish to provide a different flavor. When choosing a fennel bulb, look for a bulb that is firm and mostly white at the bottom. Avoid bulbs that are brown or spotted at the bottom. The stalks should be bundled together and not flowering. The fennel bulb can stay in the refrigerator for about four to five days.

It tends to lose flavor over time, therefore should be eaten within a few days. All parts of the fennel bulb can be eaten, including the seeds, leaves, and the bulb itself. The seeds are commonly dried and used as a spice. To prepare the fennel bulb, first cut the stalks off the bulb where they sprout. Then slice the bulb vertically into thin slices depending on the recipe you choose. Fennel Recipe Want to try out fennel for dinner tonight? Then say hello to fennel with this delicious soup recipe! With the slight sweetness of apples and the amazing nutrition of fennel, your whole family will be coming back for seconds! Fennel Apple Soup Recipe 2 (medium to large) fennel bulbs stems removed and diced 2 large apples, peeled, cored and diced 1 quart chicken broth Heat coconut oil in a large pot. Saute onion over low or medium heat for 10-15 minutes until soft and almost browned. Add fennel and apples and cook for 5-10 minutes until they start to soften or brown. Add chicken stock and thyme. Puree soup in a Vitamix until smooth and creamy. Serve.

Fennel Recipes - Allrecipes.com Fennel Recipes Fennel Recipes With the flavor of sweet anise, fennel is a great addition in soups, pasta, salads, and more. "This was my first time cooking fennel, which I got from my CSA. I served it with brown rice." – anna Get Allrecipes Magazine! Top-rated recipes, party ideas, and cooking tips to inspire you year-round. Get a full year for just $7.99! Fennel | BBC Good Food BBC Good Food Recipes Not sure what to cook? We’ve pulled together our most popular recipes, our latest additions and our editor’s picks, so there’s sure to be something tempting for you to try. Play around with this delicate aniseed-tingled bulb. Share: 5 (1 rating) Slice fennel and chargrill it as the base to a salad dressed with Kalamata olives, parsley, basil and garlic 20 mins 4.5 (16 ratings) Bored with the same old side dishes?

Fennel is the versatile ingredient with a slight aniseed flavour that goes gorgeously with fish 30 mins 4.363635 (11 ratings) A typically Sicilian flavour combination - sweet raisins, spicy olive oil, crunchy pine nuts and salty fish 30 mins 5 (4 ratings) Bring out the flavour of pork with fennel seeds and serve in a creamy mustard pasta sauce 25 mins 5 (2 ratings) Delicate hot-smoked fish is perfectly complemented with crisp apple and aniseed flavours - a great light bite 15 mins 5 (4 ratings) Dukkah is an Egyptian spice and seed mix to scatter over dishes to add another flavour dimension- a colourful veggie dish 2 hours and 10 mins More effort 3.75 (1 rating) The aniseed flavours of the meat's marinade perfectly match the earthy celeriac coleslaw - a robust supper, with enough leftovers for lunch 55 mins This simple salad is a refreshingly crisp and crunchy addition to any meal 15 mins These light and zesty burgers are just the thing for an impromptu barbecue 45 mins 4.375 (

2 ratings) Delicious with roasted lamb or any grilled meats, this is a side dish you'll want to make time and time again during summer 55 mins This deliciously creamy Italian gratin dish is quick to prepare and uses only 5 ingredients 40 mins 5 (3 ratings) Succulent, slow-cooked pork served with braised beans and salad makes a treat of a Sunday lunch 6 hours 4.56081 (37 ratings) This new way with risotto makes an easy supper for two.

For a non-veggie option, just add a few cooked, peeled prawns 35 mins The flavours of the fish work well with the crunch of the aniseedy fennel salad 40 mins 4.9 (10 ratings) Serve this hot salad in its foil so you lose none of the citrus dressing transferring it to a plate 55 mins This fresh and flavoursome starter uses seasonal ingredients, readily available around June 15 mins A perfect pasta for sharing, full of rich, tasty flavours 45 mins 0 (0 ratings) A stylish fish supper that's light, fresh and packed full of omega-3, folic acid and vitamin C 35 mins 4.62963 (27 ratings) For lamb that will melt in your mouth and surprise your palate, follow Sarah Cook's easy recipe 12 hours 4.5 (6 ratings) Don't save barbecues for the weekend.

This light wrap makes an easy midweek dinner to eat outdoors 30 mins Good Food reader Barbara Keen shares her vegetarian loaf recipe with seasonal chestnut and cranberry 1 hour and 15 mins Easy 3.886365 (11 ratings) Cook your fish Italian-style with this simple recipe - just six ingredients, but full of Mediterranean flavour 45 mins 4.666665 (3 ratings) Make a luxurious and light treat for two, or double up for a delicious dinner party starter 20 mins 3.8125 (32 ratings) Throw your meat and veg into a pan with Italian-style flavourings and simply roast, for a no-fuss dinner 1 hour Serve these Mediterranean meaty bites on cocktail sticks next time you have guests 40 mins Save over £65 today Reader offer: Good food deserves great coffee Get a crate of ten hand-crafted beers for just £14 with free p&p Skills & know how As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

See our how to section... About BBC Good Food We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs. Our recipes All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too. Start browsing our recipes now Tell us what you think… Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible. On TV See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at goodfoodchannel.co.uk Follow us Join the BBC Good Food community by following us on Facebook, Twitter, Pinterest, Instagram and Google Plus. Find out more here This website is made by BBC Worldwide. BBC Worldwide is a commercial company that is owned by the BBC (and just the BBC). No money from the licence fee was used to create this page.

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Question: What is the predominant flavour of fennel?
Answer: Aniseed