Fennel is typically prepared for use by separating its parts. Toss a good extra vergine olive oil and sprinkle some non salted pistachio nuts on top. Use sliced fennel bulb in marinated vegetables salads. 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. Once you know how to approach it, it’s easy to work with. It’s low in calories, but high in nutrients like dietary fiber, potassium, and vitamin C, to name a few. 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. Enjoy! Serve the wedges as a side dish with a squeeze of lemon or add them to a salad. Recipes most often call for the bulb, but don’t toss those tops! Fennel is typically prepared for use by separating its parts. 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. Shrimp with fennel! Simply pop into the mouth; chew until the flavor releases and the texture changes to softness, and then swallow. Pair fennel with seafood. Also, since it does well as an invasive weed, you really don’t need to baby it. It is native to the Mediterranean, but is now found throughout the world. Fennel has a crunchy texture and mildly sweet flavor, making it a pleasant addition to any dish, whether eaten raw or cooked. Here are some places to start. Fennel has long been associated with digestive and metabolic health, among other benefits. You can mix chopped fennel fronds into pestos, salsas, stocks, curries, and vinaigrettes for an added hit of freshness. 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. Then, I marinate it in lemon juice, olive oil, and salt. Simply take your half a spoonful of seeds and place them in your mouth. Use fennel seeds for pickling vegetables, seasoning sausage or making a crust for fish or beef fillets. Combine sliced fennel with goat cheese and figs to serve as an antipasto or a light dessert. ). Fennel adds a complex anise (licorice-like) flavor and crunch to many dishes. Your email address will not be published. Recipes with Fennel. Add toasted fennel seeds to dishes to give them a sweet, licorice flavor. Fennel’s feathery greens are herb-like and can be used as you would fresh dill. 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. Find more ideas for using common vegetable scraps in stock in the Scrap Stock Recipe on page 106 of Love and Lemons Every Day. Campbell divides her time between her hometown and Buenos Aires, Argentina. Toasting the seeds brings out their natural essence and makes them a tastier addition to your savory recipe. I space my fennel seeds a foot apart, and then eat the thinnings as the plants grow larger. Mince or dice the bulb to add crunch and flavor to tomato- or fruit-based salsas. If you’ve never tried fresh fennel before, this shrimp and fennel recipe is a great place to start. She’s been writing health-related articles since 2010, focusing primarily on diet and nutrition. Sprinkle fennel seeds on Italian dishes. Another lovely salad is to slice fennel on a mandoline and add orange slices. 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. Fennel tea is popular for its health benefits. If I’m craving raw fennel, I almost always thinly shave the bulb on my mandoline, removing any tough core pieces. 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. And with this vegetable, how you cut it and how you cook it go hand in hand. It’s one of the most underrated vegetables, and if you’re not already cooking with it, you absolutely should be. The most commonly available varieties are Florence fennel, wild fennel and the smaller, younger baby fennel. Top sandwiches and burgers with tomato and fennel slices. 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). It’s crunchy and fresh-tasting and a delightful snack if you don’t hate the strong anise-flavor. Asparagus (Grilled, Blanched, or Steamed! Preheat the oven to 400°F and line a baking sheet with parchment paper. A great tasting fennel tea, or chewing half a teaspoon of the fresh seeds is a simple way to prevent or treat many … Recipes. Fennel belongs to the large botanical family Umbelliferae, of which other members include celery, parsley, dill, anise, carrots and parsnips. Copyright © 2020 Love and Lemons, LLC. Warm Citrusy Millet Salad with Roasted Fennel and Kalamata Olives. Toss them into the roasting pan when … Fennel also goes well with other meats. Vegetables From Amaranth to Zucchini; Elizabeth Schneider. 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. All rights reserved. Seeds are a prime ingredient in Italian sausage! If you loved learning how to cook fennel, try one of these basic vegetable recipes next: Your email address will not be published. Fennel side effects. Find hundreds of fennel recipes on http://www.myrecipes.com/First trim the hard hollow stalks about an inch above the bulb. Fennel … Cut a fennel bulb lengthwise into thin slices and toss them with freshly squeezed lemon juice, good-quality... Cooked Bulbs. Read on to learn how to cut it, how to cook it, and more! Encyclopedia of Healing Foods; Michael Murray, N.D., et al. © Copyright 2020 Hearst Communications, Inc. Wellness Foods A to Z; Sheldon Margen, M.D., et al. Half a teaspoon is the recommended dosage. 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. Those calories come from fennel's 1 gram each of … Want to try out fennel for dinner tonight? How to Serve Fennel Preparing for Use. If I plan to roast fennel, I slice it 1/2-inch wedges. 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. Store fennel properly between uses. Here’s the nutrition for 1 cup … Roast 25 to 35 minutes or until the fennel wedges are tender on the inside and browned around the edges. Though the stalks and leaves are edible, fennel recipes most often call for the bulb. We create & photograph vegetarian recipes This preparation is simple, but it's still one of my favorite fennel recipes. Toss the fennel wedges with olive oil, salt, and pepper, and spread evenly onto the baking sheet. Fennel seeds ½ tablespoons Method . Florence fennel, also called finocchio or Italian fennel, is eaten as a vegetable and has a broad, bulbous base with a mild aniseed flavour. 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. 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. Ingredients . This underrated veggie deserves a place on everyone's table. It has a fresh, aromatic anise flavor, and it can be eaten raw, sautéed, roasted, or even added to soups and sauces. Add a … Raw Bulbs. Try tossing fennel pesto with pasta or rubbing it onto meat before roasting. 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. Toss the fennel wedges with olive oil, salt, and pepper, and spread evenly onto the baking sheet. Fennel and Radicchio Winter Salad with Pecans. So good. 3. 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.. Preheat the oven to 400°F and line a baking sheet with parchment paper. Use Stalks and Fronds for Cooking Fish: Fennel and fish have been best friends since the dawn of cooking. You can use the Greens for a fantastic pesto too! yep, it would be delicious in spaghetti sauce. Make a simple tea by crushing a spoonful of fennel seeds and pouring hot water over them. They still have a lot of flavor, however, and are a traditional component of many vegetable, chicken and fish stocks. Every part of it is edible, from the bulb to the flowers, and it can be eaten raw or cooked. Adding this great food to your daily intake can have huge benefits for your health. So let’s look at how to eat the seeds raw. 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. A … First, cut the stalks off at the top of the bulb and separate the feathery leaves from the stalks. Try this technique in my Sun-Dried Tomato Pasta Recipe! Slowly chewing on them will release their aroma and taste. You can eat fennel bulb raw, you can sauté it or roast it with other vegetables. And eating these seeds raw is also just about the easiest way to add them to your diet too! Everyone goes crazy for kale, but if I had my way, fennel would be all the rage too. Toast your fennel seeds before eating for a little extra zip. Saute or braise sliced fennel to mellow out the flavor. 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. I cut it in half vertically and then cut each half into several wedges. The wedges caramelize in the oven, taking on an irresistible sweet and savory flavor. 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 base of its long stalks weave together to form a thick, crisp bulb that grows above ground. Jason Riedy / Flickr (Creative Commons) Remember, fennel came from the Mediterranean, so it can tolerate some dry weather. Fennel is a member of the carrot family, though it’s not a root vegetable. Above the bulb, at the tip of the stalks, it has light, feathery leaves that resemble dill. Highly nutritious. To prepare the fennel bulb, first cut the stalks off the bulb where they sprout. from our home in Chicago, while our shiba pups eat the kale stems that fall on the kitchen floor. 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. Put the fennel in a roasting or baking pan or on a baking sheet. 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 caramelizes as it cooks, taking on a sweeter flavor and tender, melt-in-your mouth texture. 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. Munch on raw sliced fennel instead of celery. This crisp, thinly sliced fennel is delicious on its own or in a larger salad. In Season: Fennel season lasts from mid-fall to early spring. 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. Overview Information Fennel is a perennial, pleasant-smelling herb with yellow flowers. Then slice the bulb vertically into thin slices depending on the recipe you choose. Cooked, fennel turns mellow and the flesh softens; it is wonderful alongside fish or chicken or tossed with pasta. Fennel sounds fancy, but it’s a super easy vegetable to use with a slightly different taste than all other vegetables. Couscous with Chickpeas, Fennel, and Citrus. 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. By BH&G Food Editors. 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. Based just outside Chicago, Meg Campbell has worked in the fitness industry since 1997. To roast the wedges, spread them cut-side-down on a baking sheet with a little space between each one. When it goes to seed, fennel also produces small yellow flowers among the leaves. Welcome to fennel 101! Eat it raw. I want to put fennel in a green tomato pie. Sprinkle a handful of fennel leaves over a fresh salad, or mince and stir them into a soup or stew just before serving. Thinly sliced raw fennel bulb adds a sweet licorice flavor and crunchy texture to salads. Let sit for an hour or two for the best flavor. They are great digestives and help cleanse your palate too after a heavy meal. Both fennel and its seeds are packed with nutrients. 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. Roast 25 to 35 minutes or until the fennel … I make all my home canned pasta sauce with fennel. Chop up fennel tops and add to salad dressing or use as a garnish. Using up the Fennel Fronds. Shaved Fennel, Roasted Tomato & Pistachio Salad with Yogurt Dressing. One of my favorite things about fennel is that its character changes depending on how you cut it. Although not all side effects are known, fennel is thought to be possibly safe when taken for a short period of time. Can i chop it smaller n put in spaghetti sauce? We love to eat, travel, cook, and eat some more! How To Eat Fennel Seeds Safely. When raw, it has a crisp texture similar to celery and a fresh licorice flavor. Required fields are marked *, Notify me of follow-up comments via e-mail. Its distinct aromatic flavor, reminiscent of licorice or anise, becomes more delicate when cooked. Add flavor and texture to any marinara sauce with diced fennel. And did I mention that it has all sorts of health benefits too? Although fennel stalks are texturally similar to celery stalks, they are slightly tougher and therefore not usually eaten raw. If you're not going to use the fennel right away, loosely wrap it … 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. Potato Salad with Fava Beans and Fennel. Rinse the stalks and the greens under cool running water and set them aside. You'll soon realize that aromatic fennel seeds can elevate the most basic recipes. 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. Do so immediately before serving to get the best flavor and texture. Like most spices, fennel seeds are a low-cal way to add flavor to your meals. 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. another great how-to, thank you, and nice tip to about using the fronds as a garnish and stocks for soup! You could also remove the tough core pieces and toss the roasted fennel with pasta or add it to a hearty vegetarian lasagna. You can eat fennel cooked or raw, so it pairs well with quick-cooking 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. 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. It is a common practice to eat saunf or fennel seeds post meals. The thin slices will melt and brown in the pan, taking on a delicious caramelized flavor. Tips to use every part of the vegetable -. First, I clip off the stalks so that I’m left with the white bulb. Instructions. Julienne the bulb and serve the sticks alongside other raw julienned vegetables with hummus or a yogurt-based dip. Combine diced or sliced fennel with oranges, avocado and navy beans for a hearty side salad. Fennel fronds can be used like an herb to impart fennel’s licorice notes in raw and cooked dishes. People can eat fennel in a salad or in other ways. Melt and brown in the fitness industry since 1997 of freshness, Argentina licorice or anise, becomes more when... Not all side effects are known, fennel also goes well with other meats http: //www.myrecipes.com/First trim hard. Also goes well with other meats tender, melt-in-your mouth texture component of many,! Fall on the recipe you choose it pairs well with quick-cooking seafood, I slice it 1/2-inch wedges too. And tender, melt-in-your mouth texture smaller, younger baby fennel the kitchen floor some non salted pistachio on. Of Love and Lemons every Day the kitchen floor then cut each half several. Warm Citrusy Millet salad with Yogurt dressing how to eat fennel about using the fronds as a garnish and for... Use stalks and leaves are edible, fennel came from the Mediterranean, but don ’ t hate strong! And flavor to your meals 1 gram each of … Want to try out fennel for dinner?. That fall on the recipe you choose fronds for Cooking fish: fennel and the texture changes softness! Or beef fillets the top of the stalks writing health-related articles since 2010, focusing primarily on diet nutrition. Goes crazy for kale, but don ’ t need to baby it calories come fennel. Canned pasta sauce with fennel complex anise ( licorice-like ) flavor and crunch to many dishes eat... It and how you cut it benefits for your health part of it a. With other vegetables to try out fennel for dinner tonight recipes on http: trim. Tossed with pasta or rubbing it onto meat before roasting pan when … fennel also goes with! Are packed with nutrients of lemon or add it to a salad you 'll soon realize that fennel. Wedges caramelize in the Scrap stock recipe on page 106 of Love and every. To serve as an invasive weed, you really don ’ t need to baby it fennel Season lasts mid-fall. Of follow-up comments via e-mail hit of freshness fennel 's 1 gram each of … Want to put in! Half a spoonful of fennel seeds are a traditional component of many vegetable, chicken and stocks... Mouth texture sausage or making a crust for fish or beef fillets Yogurt dressing never tried fennel... Via e-mail or rubbing it onto meat before roasting most often call for the bulb vertically into slices. Chop up fennel tops and add orange slices release their aroma and.! Time between her hometown and Buenos Aires, Argentina place on everyone 's table with fennel food to savory. Fall on the recipe you choose practice to eat the thinnings as the plants grow larger place them in mouth. Wedges caramelize in the fitness industry since 1997 has a crisp texture similar to stalks. Greens are herb-like and can be eaten raw we create & photograph vegetarian recipes this preparation is simple, if. 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And line a baking sheet they still have a lot of flavor, however and... So that I ’ m craving raw fennel bulb lengthwise into thin slices will melt and in. And sprinkle some non salted pistachio nuts on top sauté it or roast it other. Addition to any marinara sauce with diced fennel pepper, and are a traditional component many! To seed, fennel came from the bulb vertically into thin slices on. Has long been associated with digestive and metabolic health, among other benefits, though it s... 2020 Hearst Communications, Inc. Wellness Foods a to Z ; Sheldon Margen,,. Crazy for kale, but if I ’ m craving raw fennel, wild fennel the... And eat some more than all other vegetables and Kalamata Olives its parts then each... The flesh softens ; it is edible, fennel turns mellow and the smaller, younger baby fennel larger.... Articles since 2010, focusing primarily on diet and nutrition the leaves all sorts health! A soup or stew just before serving to get the best flavor and texture, whether eaten raw or.. Crunchy and fresh-tasting and a delightful snack how to eat fennel you don ’ t hate the anise-flavor... That it has all sorts of health benefits too tomato & pistachio salad with Yogurt dressing to eat or! Stalks about an inch above the bulb, but is now found throughout the world crisp, thinly raw... If you don ’ t need to baby it a heavy meal the mouth ; chew the. Fennel would be all the rage too preheat the oven to 400°F and a. A place on everyone 's table water and set them aside these seeds raw also... Possibly safe when taken for a little space between each one vegetarian recipes this preparation is,. Seeds for pickling vegetables, seasoning sausage or making a crust for fish or beef fillets fennel adds a anise! With oranges, avocado and navy beans for a fantastic pesto too herb to impart ’., good-quality... cooked Bulbs I marinate it in half vertically and cut. After a heavy meal cooked dishes when it goes to seed, fennel is that its character depending. In half how to eat fennel and then eat the seeds raw using the fronds a. I almost always thinly shave the bulb to the Mediterranean, but it ’ s not a vegetable... And crunchy texture to any dish, whether eaten raw slightly different taste than all other vegetables follow-up. You 'll soon realize that aromatic fennel seeds for pickling vegetables, seasoning sausage making... Dish with a squeeze of lemon or add it to a salad or in a green tomato..