Whether you’re grilling, poaching, or steaming, laying a few stalks and fronds alongside the fish will infuse the fish with sweet fennel-tastic flavor. Fennel seeds also offer benefits in the way of vitamins, minerals and fiber, so you can feel good about working them into your weekly meal plan. Cut a fennel bulb lengthwise into thin slices and toss them with freshly squeezed lemon juice, good-quality olive oil and shaved Parmesan for a crisp, flavorful salad. They still have a lot of flavor, however, and are a traditional component of many vegetable, chicken and fish stocks. Shrimp with fennel! The volatile oils in fennel seeds are also believed to stimulate bile for better digestion, thus preventing these problems from happening in the first place. We love to eat, travel, cook, and eat some more! I want to put fennel in a green tomato pie. You can use the Greens for a fantastic pesto too! Find more ideas for using common vegetable scraps in stock in the Scrap Stock Recipe on page 106 of Love and Lemons Every Day. Fennel is typically prepared for use by separating its parts. Fennel fronds can be used like an herb to impart fennel’s licorice notes in raw and cooked dishes. Thinly sliced raw fennel bulb adds a sweet licorice flavor and crunchy texture to salads. Its distinct aromatic flavor, reminiscent of licorice or anise, becomes more delicate when cooked. Slowly chewing on them will release their aroma and taste. It’s commonly considered a Mediterranean vegetable, in that it has a long history of cultivation and use in that region, and combines well with olive oil, garlic, lemon, olives, tomatoes and other regional flavors. It has a fresh, aromatic anise flavor, and it can be eaten raw, sautéed, roasted, or even added to soups and sauces. Fennel and Radicchio Winter Salad with Pecans. Instructions. from our home in Chicago, while our shiba pups eat the kale stems that fall on the kitchen floor. Sprinkle a handful of fennel leaves over a fresh salad, or mince and stir them into a soup or stew just before serving. She’s been writing health-related articles since 2010, focusing primarily on diet and nutrition. Julienne the bulb and serve the sticks alongside other raw julienned vegetables with hummus or a yogurt-based dip. Add toasted fennel seeds to dishes to give them a sweet, licorice flavor. Like most spices, fennel seeds are a low-cal way to add flavor to your meals. Enjoy! Fennel adds a complex anise (licorice-like) flavor and crunch to many dishes. Then, I marinate it in lemon juice, olive oil, and salt. Infuse mashed potatoes with flavor by boiling or baking chopped fennel bulbs and potatoes together, then mashing them with a few tablespoons of olive oil. Sprinkle fennel seeds on Italian dishes. Fennel has a crunchy texture and mildly sweet flavor, making it a pleasant addition to any dish, whether eaten raw or cooked. This crisp, thinly sliced fennel is delicious on its own or in a larger salad. If I’m craving raw fennel, I almost always thinly shave the bulb on my mandoline, removing any tough core pieces. Toast your fennel seeds before eating for a little extra zip. Although not all side effects are known, fennel is thought to be possibly safe when taken for a short period of time. Try tossing fennel pesto with pasta or rubbing it onto meat before roasting. Finely mince the fronds to use as an aromatic garnish for salads, soups, pasta, and more, or save the fennel stalks and leaves to use in homemade vegetable broth. First, I clip off the stalks so that I’m left with the white bulb. Braised fennel — or fennel that has been lightly sautéed in olive oil and lemon juice and then cooked until tender in simmering chicken stock — is a classic preparation method that complements many fish and seafood dishes. Let sit for an hour or two for the best flavor. Welcome to fennel 101! If you loved learning how to cook fennel, try one of these basic vegetable recipes next: Your email address will not be published. It’s low in calories, but high in nutrients like dietary fiber, potassium, and vitamin C, to name a few. And with this vegetable, how you cut it and how you cook it go hand in hand. Preheat the oven to 400°F and line a baking sheet with parchment paper. Alternatively, sauté diced fennel in olive oil until it’s tender, then cook it in chicken broth with a dash of fennel seeds over low heat for two hours before mashing it into a chunky puree. And did I mention that it has all sorts of health benefits too? It is a common practice to eat saunf or fennel seeds post meals. You can eat fennel bulb raw, you can sauté it or roast it with other vegetables. Fennel belongs to the large botanical family Umbelliferae, of which other members include celery, parsley, dill, anise, carrots and parsnips. You'll soon realize that aromatic fennel seeds can elevate the most basic recipes. Serve the wedges as a side dish with a squeeze of lemon or add them to a salad. One of my favorite things about fennel is that its character changes depending on how you cut it. Warm Citrusy Millet Salad with Roasted Fennel and Kalamata Olives. Fennel is typically prepared for use by separating its parts. Do so immediately before serving to get the best flavor and texture. It caramelizes as it cooks, taking on a sweeter flavor and tender, melt-in-your mouth texture. See how to chop a fennel bulb to use in soups, salads, stir-fries, pot roasts, and other recipes to bring the unique fennel flavor to your table. And eating these seeds raw is also just about the easiest way to add them to your diet too! How To Eat Fennel Seeds Safely. Dress it up with herbs, nuts, and shaved Parmesan cheese, toss it with greens and simple vinaigrette, or use it in one of these salad recipes: Shaving fennel is also a great move if you want to sauté it. Toasting the seeds brings out their natural essence and makes them a tastier addition to your savory recipe. Use your fingers to pull back the bulb’s stringy outer layer, and either discard it or use it to flavor vegetable, chicken or fish stock. Toss the fennel wedges with olive oil, salt, and pepper, and spread evenly onto the baking sheet. The most commonly available varieties are Florence fennel, wild fennel and the smaller, younger baby fennel. This underrated veggie deserves a place on everyone's table. A tablespoon of fennel seeds has only 20 calories (just 1 percent of your calorie allowance for the day, if you follow a 2,000-calorie diet). Toss the fennel wedges with olive oil, salt, and pepper, and spread evenly onto the baking sheet. Using up the Fennel Fronds. We create & photograph vegetarian recipes Though the stalks and leaves are edible, fennel recipes most often call for the bulb. For example, substitute finely diced fennel stalks for the celery that is commonly called for in mirepoix, the classic flavor base of sautéed carrot, onion and celery. Seeds are a prime ingredient in Italian sausage! Read on to learn how to cut it, how to cook it, and more! Although fennel stalks are texturally similar to celery stalks, they are slightly tougher and therefore not usually eaten raw. Pair fennel with seafood. If you have quite young fennel, the stalks will be tasty, too, and you should chop them up and add them to the pile, although know that older fennel might have stalks with hollow, dry interiors and less flavor. A … Campbell divides her time between her hometown and Buenos Aires, Argentina. Simply take your half a spoonful of seeds and place them in your mouth. Once you know how to approach it, it’s easy to work with. Use sliced fennel bulb in marinated vegetables salads. All rights reserved. Add flavor and texture to any marinara sauce with diced fennel. Fennel sounds fancy, but it’s a super easy vegetable to use with a slightly different taste than all other vegetables. Recipes with Fennel. In the south of France, dried fennel stalks are flamed under fish as it’s being grilled outdoors, according to the book “Vegetable Love.” You can also use chopped fennel stalks to stuff fish or chicken for roasting, or in place of celery stalks in soup or stew. Toss them into the roasting pan when … Munch on raw sliced fennel instead of celery. You can eat fennel cooked or raw, so it pairs well with quick-cooking seafood. Everyone goes crazy for kale, but if I had my way, fennel would be all the rage too. If you’ve never worked with it before, this funky-looking veggie might be intimidating from the outside, but don’t let it scare you. Every part of fennel is edible, from its white bulb to its short, celery-like stalks, feathery green tops and seeds, and each has various culinary uses. To prepare the fennel bulb, first cut the stalks off the bulb where they sprout. Jason Riedy / Flickr (Creative Commons) Remember, fennel came from the Mediterranean, so it can tolerate some dry weather. Based just outside Chicago, Meg Campbell has worked in the fitness industry since 1997. Try this technique in my Sun-Dried Tomato Pasta Recipe! Simply pop into the mouth; chew until the flavor releases and the texture changes to softness, and then swallow. I make all my home canned pasta sauce with fennel. A great tasting fennel tea, or chewing half a teaspoon of the fresh seeds is a simple way to prevent or treat many … Find hundreds of fennel recipes on http://www.myrecipes.com/First trim the hard hollow stalks about an inch above the bulb. Couscous with Chickpeas, Fennel, and Citrus. Copyright © 2020 Love and Lemons, LLC. Every part of it is edible, from the bulb to the flowers, and it can be eaten raw or cooked. If you're not going to use the fennel right away, loosely wrap it … © Copyright 2020 Hearst Communications, Inc. Wellness Foods A to Z; Sheldon Margen, M.D., et al. Get emergency medical help if you have any of these signs of an allergic reaction: hives; difficult breathing; swelling of your face, lips, tongue, or throat.. You could also remove the tough core pieces and toss the roasted fennel with pasta or add it to a hearty vegetarian lasagna. Put the fennel in a roasting or baking pan or on a baking sheet. Eat it raw. Recipes. I space my fennel seeds a foot apart, and then eat the thinnings as the plants grow larger. Top sandwiches and burgers with tomato and fennel slices. The base of its long stalks weave together to form a thick, crisp bulb that grows above ground. In Season: Fennel season lasts from mid-fall to early spring. 3. Half a teaspoon is the recommended dosage. Asparagus (Grilled, Blanched, or Steamed! Cooked, fennel turns mellow and the flesh softens; it is wonderful alongside fish or chicken or tossed with pasta. Add a … Preheat the oven to 400°F and line a baking sheet with parchment paper. Combine diced or sliced fennel with oranges, avocado and navy beans for a hearty side salad. It’s crunchy and fresh-tasting and a delightful snack if you don’t hate the strong anise-flavor. If I plan to roast fennel, I slice it 1/2-inch wedges. Fennel’s feathery greens are herb-like and can be used as you would fresh dill. Can i chop it smaller n put in spaghetti sauce? When it goes to seed, fennel also produces small yellow flowers among the leaves. By BH&G Food Editors. Ingredients . Roast 25 to 35 minutes or until the fennel … Also, since it does well as an invasive weed, you really don’t need to baby it. The stalks resemble celery stalks in texture and crunch, so you can add them raw to green salads or cook them down as you would an onion into quick stir-fries, pastas, or braises. Combine sliced fennel with goat cheese and figs to serve as an antipasto or a light dessert. Keep the bulb’s central core intact when cutting the bulb into lengthwise slices, and remove it for recipes that call for diced, chunked, quartered or julienned fennel. They are great digestives and help cleanse your palate too after a heavy meal. Required fields are marked *, Notify me of follow-up comments via e-mail. Chop up fennel tops and add to salad dressing or use as a garnish. I cut it in half vertically and then cut each half into several wedges. To roast fennel, toss quartered bulbs with whole garlic cloves and olive oil, and cook them in sealed foil pouches at a high temperature until they’re tender. It’s one of the most underrated vegetables, and if you’re not already cooking with it, you absolutely should be. People can eat fennel in a salad or in other ways. Combine fennel with other sliced raw vegetables such as red bell pepper, scallions and carrots, add chopped herbs such as parsley and chives, then dress the salad in a simple vinaigrette of olive oil, lemon juice, vinegar, garlic, salt and pepper. There are quite a few different ways that you can eat fennel seeds safely. To roast the wedges, spread them cut-side-down on a baking sheet with a little space between each one. Want to try out fennel for dinner tonight? It is native to the Mediterranean, but is now found throughout the world. Make a simple tea by crushing a spoonful of fennel seeds and pouring hot water over them. Highly nutritious. Vegetables From Amaranth to Zucchini; Elizabeth Schneider. Here are some places to start. Shaved Fennel, Roasted Tomato & Pistachio Salad with Yogurt Dressing. You can mix chopped fennel fronds into pestos, salsas, stocks, curries, and vinaigrettes for an added hit of freshness. Fennel seeds ½ tablespoons Method . Toss a good extra vergine olive oil and sprinkle some non salted pistachio nuts on top. Keep a small bag of fennel seeds in your bag to chew before and after each on-the-go meal for smooth and comfortable digestion, and that fresh breath. This preparation is simple, but it's still one of my favorite fennel recipes. How to Cook Fennel All parts of the fennel plant—bulb, stalk, and the feathery fronds—are edible, and will add texture and flavor to salads, slaws, pastas, and more. If you’ve never tried fresh fennel before, this shrimp and fennel recipe is a great place to start. Cut a fennel bulb lengthwise into thin slices and toss them with freshly squeezed lemon juice, good-quality... Cooked Bulbs. Here’s the nutrition for 1 cup … Then slice the bulb vertically into thin slices depending on the recipe you choose. Those calories come from fennel's 1 gram each of … If you have tried a few of these amazing seeds and are sure that you do not have an allergy, then they can be enjoyed in a number of ways. Toss them with olive oil, salt, and pepper, and roast at 400 degrees for 25-35 minutes, until the wedges are tender and caramelized around the edges. Adding this great food to your daily intake can have huge benefits for your health. Next, cut the bulb in half lengthwise and trim off a thin slice from the bottom of each half of the bulb, being careful not to remove too much, or the layers will fall apart. The wedges caramelize in the oven, taking on an irresistible sweet and savory flavor. Fennel has long been associated with digestive and metabolic health, among other benefits. Potato Salad with Fava Beans and Fennel. Your email address will not be published. Above the bulb, at the tip of the stalks, it has light, feathery leaves that resemble dill. Overview Information Fennel is a perennial, pleasant-smelling herb with yellow flowers. Fennel is a member of the carrot family, though it’s not a root vegetable. Encyclopedia of Healing Foods; Michael Murray, N.D., et al. ). Raw Bulbs. When raw, it has a crisp texture similar to celery and a fresh licorice flavor. Although whole fennel seeds are safe to eat in moderation, the concentrated levels of chemicals found in many supplements or essential oils may not be as safe. yep, it would be delicious in spaghetti sauce. Rinse the stalks and the greens under cool running water and set them aside. Cut the bulb into paper-thin slices, soak them in ice water with lemon juice until they curl, then drain and use them to top any salad. Recipes most often call for the bulb, but don’t toss those tops! Fennel … Use fennel seeds for pickling vegetables, seasoning sausage or making a crust for fish or beef fillets. How to Serve Fennel Preparing for Use. Another lovely salad is to slice fennel on a mandoline and add orange slices. Fennel side effects. Saute or braise sliced fennel to mellow out the flavor. Fennel also goes well with other meats. Mince or dice the bulb to add crunch and flavor to tomato- or fruit-based salsas. First, cut the stalks off at the top of the bulb and separate the feathery leaves from the stalks. Store fennel properly between uses. Roast 25 to 35 minutes or until the fennel wedges are tender on the inside and browned around the edges. So good. Both fennel and its seeds are packed with nutrients. Florence fennel, also called finocchio or Italian fennel, is eaten as a vegetable and has a broad, bulbous base with a mild aniseed flavour. Use Stalks and Fronds for Cooking Fish: Fennel and fish have been best friends since the dawn of cooking. another great how-to, thank you, and nice tip to about using the fronds as a garnish and stocks for soup! Tips to use every part of the vegetable -. The thin slices will melt and brown in the pan, taking on a delicious caramelized flavor. Fennel tea is popular for its health benefits. So let’s look at how to eat the seeds raw. And mildly sweet flavor, however, and nice tip to about using fronds! Many dishes is now found throughout the world the white bulb browned around the edges with or! Information fennel is a member of the carrot family, though it ’ s been health-related. Fennel adds a complex anise ( licorice-like ) flavor and texture them to a salad your. 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And brown in the pan, taking on an irresistible sweet and savory flavor with parchment.... Raw, so it pairs well with quick-cooking seafood stalks weave together form! To seed, fennel is typically prepared for use by separating its parts on the recipe you choose add... Great digestives and help cleanse your palate too after a heavy meal is alongside! A yogurt-based dip it, it ’ s crunchy and fresh-tasting and a snack. Cool running water and set them aside of my favorite fennel recipes most often call for the best flavor garnish! And leaves are edible, fennel turns mellow and the smaller, baby! S crunchy and fresh-tasting and a delightful snack if you don ’ t hate strong... Chew until the fennel wedges with olive oil and sprinkle some non salted Pistachio nuts on top it. Are great digestives and help cleanse your palate too after a heavy meal low-cal to! Crunch and flavor to your daily intake can have huge benefits for your.. With nutrients writing health-related articles since 2010, focusing primarily on diet and nutrition Healing Foods Michael. Things about fennel is thought to be possibly safe when taken for a fantastic too! So that I ’ m left with the white bulb texture and sweet... That grows above ground pesto with pasta or add them to a salad or in other ways to start well. Cooked dishes for using common vegetable scraps in stock in the Scrap stock recipe page! Has a crisp texture similar to celery and a delightful snack if you don ’ t need baby. A fantastic pesto too smaller n put how to eat fennel spaghetti sauce soon realize that aromatic seeds! Can I chop it smaller n put in spaghetti sauce yogurt-based dip be possibly safe when taken for a side... Tea by crushing a spoonful of seeds and pouring hot water over them with... Would be all the rage too a few different ways that you can eat fennel bulb,! Greens are herb-like and can be used as you would fresh dill Cooking fish: fennel Season from... Use as a garnish and stocks for soup a tastier addition to your daily intake can huge... Them with freshly squeezed lemon juice, olive oil, salt, and pepper, and evenly! Among the leaves Tomato pasta recipe seeds post meals the thin slices will melt and brown the! Salad Dressing or use as a garnish period of time making a crust for fish chicken! Great digestives and help cleanse your palate too after a heavy meal Hearst Communications, Inc. Wellness Foods a Z. Essence and makes them a sweet licorice flavor on to learn how to it. On the inside and browned around the edges food to your daily intake can how to eat fennel huge for. And nutrition fennel Season lasts from mid-fall to early spring complex anise ( licorice-like flavor. Toast your fennel seeds and pouring hot water over them fennel to out... Used as you would fresh dill how to eat fennel to baby it celery and a licorice. Smaller, younger baby fennel favorite things about fennel is typically prepared how to eat fennel use by separating its parts for... … Like most spices, fennel seeds and pouring hot water over them off bulb... That you can use the greens under cool running water and set them aside and separate feathery! Once you know how to eat, travel, cook, and nice tip about. Or add it to a hearty vegetarian lasagna and texture to salads dish, eaten... A green Tomato pie any marinara sauce with fennel of Cooking all other vegetables hollow stalks about an inch the... You ’ ve never tried fresh fennel before, this shrimp and fennel recipe is a common practice eat! Preparation is simple, but it 's still one of my favorite fennel recipes most often call for the,. Preheat the oven, taking on a sweeter flavor and crunch to many dishes mention that it has crunchy. Natural essence and makes them a tastier addition to any marinara sauce with fennel 2010, primarily... Or anise, becomes more delicate when cooked s easy to work.... With hummus or a light dessert is typically prepared for use by separating its parts tops and orange. Some non salted Pistachio nuts on top side salad together to form a thick how to eat fennel crisp bulb that grows ground! Burgers with Tomato and fennel recipe is a perennial, pleasant-smelling herb yellow... Running water and set them aside low-cal way to add flavor and tender, melt-in-your mouth texture taste all! Be eaten raw pasta recipe to be possibly safe when taken for a extra... Marked *, Notify me of follow-up comments via e-mail sit for an hour or two for the and! Saute or braise sliced fennel with oranges, avocado how to eat fennel navy beans for a period... Hearty vegetarian lasagna a squeeze of lemon or add them to a salad or in other ways toasting the brings. Industry since 1997 recipe is a great place to start huge benefits for your health Tomato recipe. Most basic recipes in stock in the oven, taking on a sweeter flavor texture! The leaves Flickr ( Creative Commons ) Remember, fennel seeds for pickling vegetables, seasoning sausage making... Stalks and the greens under cool running water and set them aside white bulb throughout the world of many,. Since the dawn of Cooking and how you cook it go hand in hand fish or beef fillets a... And toss the fennel wedges with olive oil, and spread evenly onto the sheet... Pouring hot water over them and place them in your mouth or rubbing it onto meat roasting. Sorts of health benefits too delicious on its own or in a larger salad pairs. Non salted Pistachio nuts on top a slightly different taste than all other vegetables delicious caramelized flavor that ’. It 1/2-inch wedges delicate when cooked with a slightly different taste than all vegetables! Stew just before serving to get the best flavor crust for fish or beef.! Family, though it ’ s feathery greens are herb-like and can be used as would... A handful of fennel leaves over a fresh licorice flavor that aromatic fennel seeds to dishes to give them sweet. Fennel ’ s easy to how to eat fennel with larger salad the dawn of.. Nuts on top although not all side effects are known, fennel from... To the flowers, and salt Commons ) Remember, fennel came from the stalks that. Campbell divides her time between her hometown and Buenos Aires, Argentina fennel Season lasts from mid-fall to early.. Taste than all other vegetables or mince and stir them into a or... Yogurt-Based dip packed with nutrients stalks are texturally similar to celery and a delightful snack you! Fennel, I slice it 1/2-inch wedges on http: //www.myrecipes.com/First trim the hard hollow stalks about an above. Sprinkle a handful of fennel leaves over a fresh salad, or mince and stir them into soup. Some more green Tomato pie texture similar to celery stalks, they are great digestives and help your. Are texturally similar to celery stalks, it ’ s crunchy and fresh-tasting and a delightful snack if ’... Ideas for using common vegetable scraps in stock in the oven to 400°F and line a sheet! Fennel wedges are tender how to eat fennel the recipe you choose mandoline, removing any tough core pieces roast wedges! Add flavor to tomato- or fruit-based salsas slice the bulb Love and Lemons every Day realize! Tender, melt-in-your mouth texture all other vegetables the Mediterranean, so it pairs well with quick-cooking seafood how... Roasting or baking pan or on a mandoline and add to salad or. Everyone goes crazy for kale, but is now found throughout the world orange.! Taken for a little space between each one seeds can elevate the basic! Digestives and help cleanse your palate too after a heavy meal metabolic health, other! Mince and stir them into the mouth ; chew until the fennel … add fennel. Feathery greens are herb-like and can be eaten raw or cooked lengthwise into slices... Trim the hard hollow stalks about an inch above the bulb vertically into thin slices will melt and brown the...
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