Fennel is an amazing herb that will perfectly flavor your dishes and also support your health!

An incredibly versatile herb that you can adjust in a variety of ways and it will always taste perfect!

Read everything you need to know about fennel before you start working with it.

In this article, you will also learn what health benefits you will get from consuming it!

What is fennel?

Fennel is a member of the carrot family, although it is not a root vegetable. The base of its long stems intertwine to form a thick, crunchy bulb that grows above the ground. Every part of it is edible, from the bulb to the flowers, and can be eaten raw or cooked.

Although the stems and leaves are edible, fennel recipes most often call for its bulbs.

In its raw state, it has a fresh celery-like texture and a fresh licorice flavor.

When cooked, it caramelizes, acquires a sweeter and milder taste, and a melt-in-your-mouth texture.

Fresh fennel with a scoop full of fennel seeds.
Source: edenbrothers.com

How does fennel taste?

Fennel has a mild flavor similar to anise.

Raw, it has a herbal licorice flavor that is refreshing and irresistible. Thanks to its fresh taste and crunch, it is popular in raw dishes and appetizers.

The cooked onion softens even more, loses its crunchiness and gains a bit of sweetness.

The seeds have a deeper anise flavor without the freshness and are a great spice for both sweet and savory dishes.

Health benefits of fennel

Supports a healthy heart

Vegetables like fennel are a good source of fiber and heart-healthy nutrients like potassium and folic acid. Sufficient consumption of fennel lowers blood pressure and can help manage cholesterol.

Supports healthy skin

Fennel contains beta-carotene (which is converted into vitamin A in the body) and vitamin C, which is important for collagen formation and tissue regeneration. Both of these nutrients play an important role in maintaining the health of the skin as well as the mucous membranes that protect the organs.

It has anti-inflammatory effects

Fennel is rich in antioxidants like vitamin C, which can help reduce inflammation.

It helps in diets

Fennel is low in calories, also thanks to its low glycemic index and high fiber content, fennel helps regulate blood sugar.

It reduces the symptoms of anemia

Fennel is a good source of folate, which is needed for healthy red blood cell formation.

How does it affect human health?

  • a high proportion of fiber helps to solve problems of the digestive tract, binds toxins and fatty substances in the intestines, reduces cholesterol and blood fats
  • high potassium content supports water management and cell function
  • vitamin C supports the immune system
  • folic acid is an effective means of strengthening the nerves and promoting good mood

Why is fennel medicinal?

  • supports digestion and soothes the stomach
  • it acts against spasms and improves the production of gastric juices
  • supports the production of breast milk
  • it is also included in cough syrups and teas, as it soothes the respiratory tract, facilitates the release and coughing up of mucus
Many benefits provided by this herb.
Source: myhealthonly.net

Why drink fennel tea?

  • relieves flatulence
  • is a diuretic
  • supports metabolism
  • improves eyesight
  • prevents glaucoma
  • regulates appetite
  • clears mucus from the respiratory tract
  • stimulates milk production in lactating women
  • supports digestion
  • reduces flatulence
  • reduces stress
  • detoxifies the body
Healthy tea from infused seeds.
Source: www.realsimple.com

Nutritional values of fennel (per 100 g)

Calorie Carbohydrates Sugars Fats Saturated fatty acids Protein Fiber Salt
31 kcal 7 g 0 g 0.2 g 0 g 1.2 g 3.1 g 52 mg

How to consume fennel?

To prepare fennel onions , cut off the brown part from the bottom and remove the stems and leaves. Remove the damaged parts with a knife. Onion slices can also be pickled and eaten as a snack.

If you are serving fennel raw , it is best to slice it very thinly and add it to the salad.

If you plan to cook the fennel onion , you can chop it before baking, grilling or stewing.

The stems can also be chopped, or left whole and used under roast chicken or other meats to prevent burning and add flavor.

Finely chop fennel fronds to use as a garnish in salads, soups, pasta dishes, and more, or save fennel stems and fronds for use in homemade vegetable stock.

Fennel seeds, dried light green or light brown seeds, can be used without any modification, especially if you use them in a sweet dish or to flavor bread. However, if the seeds are used in another savory recipe, they can be toasted in a dry pan for two or three minutes before grinding or crushing, as this will enhance the flavor and enhance the aroma.

How to prepare fennel before cooking.
Source: bonapetit.com

What is made of fennel?

Thinly sliced raw fennel is an excellent addition to autumn salads, crispy steaks or pickled dishes. It pairs well with winter citrus fruits such as orange and grapefruit. Roast it with meat like chicken thighs or pork, braise it in the oven or on the stove, or add it to pasta. Fresh fennel and fennel seeds also go well with fish.

Tips for recipes with fennel

Fennel and apple salad with honey-yogurt dressing
Fennel with pasta and fennel seeds
Fennel and carrot salad (exactly the same can be found in these recipes for fennel salads )
Baked salmon with fennel and tomatoes
Cucumber and fennel salad
Risotto with shrimp, fennel and arugula (enjoy the fennel risotto according to our recipe )
Steak with teriyaki and fennel
Roasted fennel with tomatoes, olives and potatoes
Stuffed Baked Fish with Fennel (or try this Baked Crawfish with Pickled Fennel )
A variety of recipes with baked, fried and boiled fennel.
Source: Befunky.com

How to store fennel

Separate the stems and bulb and store them separately in a drawer of your refrigerator for a few days. Really fresh, locally grown fennel will keep for up to five days. Cooked fennel can last up to three days in the fridge.

Dried fennel seeds should be stored in an airtight container in a cool, dark, dry place for up to a year. For best taste, use within six months.

Milan & Ondra

We are both fans of good food and enjoy cooking. On this website, we want to inspire you with traditional, but also less common recipes. We will be happy if you try our recipes and let us know how you liked them. Bon appetite! :)