Fennel Seeds

Name: Fennel seeds (Foeniculum vulgare) — the small, green-brown, ridged dried fruits of the fennel plant, with a sweet, aniseed-like flavour. They come from the same plant as the bulb vegetable and the feathery herb.

Description

Fennel is native to the Mediterranean and has been grown for thousands of years in Europe and Asia, valued by Greeks, Romans and later in India and China. Fennel seeds are a feature of Italian sausage and Italian cooking, French dishes, Indian curries and Chinese five-spice powder.

In India, roasted fennel seeds, often with sugar coating, are served after meals as a mouth freshener and digestive aid, called mukhwas. A similar use as a carminative, easing bloating and gas, goes back to ancient times.

Main nutrition value

Fennel seeds are a concentrated source of fibre, and provide small amounts of calcium, iron and magnesium, along with aromatic essential oils.

How best to be consumed

Fennel seeds are used in small amounts, whole, crushed or as a tea.

1. Chew a small pinch after meals as a breath freshener and digestive aid, as is done in India.
2. Add to sausages, meatballs, breads, pickles and curries.
3. Toast lightly to bring out the sweetness, then crush for use in cooking.
4. Brew a teaspoon of crushed seeds in hot water for a soothing tea.
5. Pair with fish, pork, tomatoes and root vegetables.

Overconsumption could cause…

Fennel seeds are safe in food amounts, and the main points apply to concentrated use.

1. Allergic reactions in people allergic to related plants such as celery, carrot or mugwort.
2. Skin sensitivity to sunlight in some people from concentrated fennel oil.
3. Concerns about a compound called estragole in fennel when used in very high amounts or as concentrated oils, so heavy medicinal use is not advised, especially in pregnancy.
4. Possible hormonal effects with heavy medicinal use, so check with a doctor if you take hormone-related medicines.

GroupsSeedsCarrot and parsley family (Apiaceae)High fibreLow sodiumRich in calciumRich in ironRich in magnesiumRich in potassiumRich in zinc

Related foodsCaraway SeedsCumin SeedsChia SeedsPoppy SeedsFlaxseeds / LinseedsHemp Seeds

Wikipedia — Fennel, used for origin, naming and history: https://en.wikipedia.org/wiki/Fennel