Fennel

Also known asFlorence Fennel · Fennel Bulb · Foeniculum vulgare · Finocchio

Name: Fennel (Foeniculum vulgare), here the bulb of Florence fennel (var. azoricum) — a pale, crisp, layered bulb with feathery green fronds, tasting of aniseed. The seeds are a spice, described under Seeds.

Description

Fennel is native to the Mediterranean and has been used since ancient times for food and medicine, and was prized by the Greeks, Romans and Chinese. The bulbous Florence fennel was developed in Italy, and is now widely grown in Italy, France, the Mediterranean and the United States.

Raw fennel is crisp and juicy, with a clean aniseed flavour, and when cooked it becomes sweet, soft and mellow. All parts of the plant can be eaten: the bulb, stalks, fronds and seeds.

Main nutrition value

Fennel bulb is a good source of vitamin C, potassium, folate and fibre, and is low in calories, with aromatic compounds responsible for its flavour.

How best to be consumed

Fennel is eaten raw and cooked, and its aniseed note softens with cooking.

1. Shave raw bulb thinly into salads with orange, olive oil and lemon.
2. Roast or braise wedges until golden and tender, with olive oil and Parmesan.
3. Add to soups, stews, fish dishes and pasta, or grill it.
4. Use the fronds as a garnish or herb for fish and salads.
5. Trim the tough base and outer layers, and store in the fridge.

Overconsumption could cause…

Fennel is safe and healthy in food amounts.

1. Allergic reactions in people allergic to celery, carrot or mugwort, which are related plants.
2. Skin sensitivity to sunlight from concentrated fennel oil in rare cases.
3. Concerns about estragole in concentrated fennel oils or heavy medicinal use, rather than food amounts.
4. Gas or bloating in some people from large amounts of raw fennel.

GroupsStem and Shoot VegetablesCarrot and parsley family (Apiaceae)Low fatLow sodiumFresh

Related foodsCeleryBamboo ShootsAsparagusBean SproutsMung Bean SproutsAlfalfa Sprouts

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