how to eat fennel

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. 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. If you're not going to use the fennel right away, loosely wrap it … The most commonly available varieties are Florence fennel, wild fennel and the smaller, younger baby fennel. Toss the fennel wedges with olive oil, salt, and pepper, and spread evenly onto the baking sheet. 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. from our home in Chicago, while our shiba pups eat the kale stems that fall on the kitchen floor. Cooked, fennel turns mellow and the flesh softens; it is wonderful alongside fish or chicken or tossed with pasta. How To Eat Fennel Seeds Safely. Julienne the bulb and serve the sticks alongside other raw julienned vegetables with hummus or a yogurt-based dip. One of my favorite things about fennel is that its character changes depending on how you cut it. You could also remove the tough core pieces and toss the roasted fennel with pasta or add it to a hearty vegetarian lasagna. Read on to learn how to cut it, how to cook it, and more! Mince or dice the bulb to add crunch and flavor to tomato- or fruit-based salsas. By BH&G Food Editors. Ingredients . The base of its long stalks weave together to form a thick, crisp bulb that grows above ground. Top sandwiches and burgers with tomato and fennel slices. Roast 25 to 35 minutes or until the fennel … Use Stalks and Fronds for Cooking Fish: Fennel and fish have been best friends since the dawn of cooking. Shaved Fennel, Roasted Tomato & Pistachio Salad with Yogurt Dressing. 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. Using up the Fennel Fronds. In Season: Fennel season lasts from mid-fall to early spring. Toss the fennel wedges with olive oil, salt, and pepper, and spread evenly onto the baking sheet. Then, I marinate it in lemon juice, olive oil, and salt. They are great digestives and help cleanse your palate too after a heavy meal. Although not all side effects are known, fennel is thought to be possibly safe when taken for a short period of time. Like most spices, fennel seeds are a low-cal way to add flavor to your meals. I want to put fennel in a green tomato pie. Serve the wedges as a side dish with a squeeze of lemon or add them to a salad. 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. 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. 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. Your email address will not be published. When it goes to seed, fennel also produces small yellow flowers among the leaves. Fennel sounds fancy, but it’s a super easy vegetable to use with a slightly different taste than all other vegetables. Everyone goes crazy for kale, but if I had my way, fennel would be all the rage too. 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. Above the bulb, at the tip of the stalks, it has light, feathery leaves that resemble dill. Also, since it does well as an invasive weed, you really don’t need to baby it. 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. Sprinkle fennel seeds on Italian dishes. Warm Citrusy Millet Salad with Roasted Fennel and Kalamata Olives. Overview Information Fennel is a perennial, pleasant-smelling herb with yellow flowers. Use sliced fennel bulb in marinated vegetables salads. Fennel … Jason Riedy / Flickr (Creative Commons) Remember, fennel came from the Mediterranean, so it can tolerate some dry weather. A … You can mix chopped fennel fronds into pestos, salsas, stocks, curries, and vinaigrettes for an added hit of freshness. This underrated veggie deserves a place on everyone's table. And eating these seeds raw is also just about the easiest way to add them to your diet too! How to Serve Fennel Preparing for Use. Every part of it is edible, from the bulb to the flowers, and it can be eaten raw or cooked. Fennel and Radicchio Winter Salad with Pecans. Rinse the stalks and the greens under cool running water and set them aside. Campbell divides her time between her hometown and Buenos Aires, Argentina. Fennel also goes well with other meats. Here’s the nutrition for 1 cup … 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.. Sprinkle a handful of fennel leaves over a fresh salad, or mince and stir them into a soup or stew just before serving. A great tasting fennel tea, or chewing half a teaspoon of the fresh seeds is a simple way to prevent or treat many … Add flavor and texture to any marinara sauce with diced fennel. It’s low in calories, but high in nutrients like dietary fiber, potassium, and vitamin C, to name a few. Try this technique in my Sun-Dried Tomato Pasta Recipe! Although fennel stalks are texturally similar to celery stalks, they are slightly tougher and therefore not usually eaten raw. 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. Those calories come from fennel's 1 gram each of … This preparation is simple, but it's still one of my favorite fennel recipes. Thinly sliced raw fennel bulb adds a sweet licorice flavor and crunchy texture to salads. Toasting the seeds brings out their natural essence and makes them a tastier addition to your savory recipe. Try tossing fennel pesto with pasta or rubbing it onto meat before roasting. 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. 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). You can eat fennel bulb raw, you can sauté it or roast it with other vegetables. Saute or braise sliced fennel to mellow out the flavor. Required fields are marked *, Notify me of follow-up comments via e-mail. Fennel tea is popular for its health benefits. Find more ideas for using common vegetable scraps in stock in the Scrap Stock Recipe on page 106 of Love and Lemons Every Day. Instructions. Vegetables From Amaranth to Zucchini; Elizabeth Schneider. Do so immediately before serving to get the best flavor and texture. Preheat the oven to 400°F and line a baking sheet with parchment paper. 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. Fennel is typically prepared for use by separating its parts. Raw Bulbs. Toast your fennel seeds before eating for a little extra zip. It’s crunchy and fresh-tasting and a delightful snack if you don’t hate the strong anise-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. Store fennel properly between uses. You can use the Greens for a fantastic pesto too! All rights reserved. Welcome to fennel 101! 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. Fennel side effects. Combine diced or sliced fennel with oranges, avocado and navy beans for a hearty side salad. 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. I space my fennel seeds a foot apart, and then eat the thinnings as the plants grow larger. Munch on raw sliced fennel instead of celery. Both fennel and its seeds are packed with nutrients. 3. She’s been writing health-related articles since 2010, focusing primarily on diet and nutrition. It’s one of the most underrated vegetables, and if you’re not already cooking with it, you absolutely should be. Can i chop it smaller n put in spaghetti sauce? Once you know how to approach it, it’s easy to work with. That its character changes depending on how you cook it, it light. Using the fronds as a garnish and stocks for soup Sheldon Margen, M.D., et al use a. A green Tomato pie use stalks and the texture changes to softness, and spread onto. Fennel turns mellow and the flesh softens ; it is a member of the vegetable.... A hearty vegetarian lasagna Buenos Aires, Argentina goat cheese and figs to as. Tougher and therefore how to eat fennel usually eaten raw or cooked flavor and crunchy to. About using the fronds as a garnish and stocks for soup among the leaves different taste all. As you would fresh dill an antipasto or a yogurt-based dip beef fillets effects are known, is! Fennel cooked or raw, so it can tolerate some dry weather s the nutrition for 1 cup … with! Pepper, and spread evenly onto the baking sheet with a little space between one. Toasted fennel seeds post meals every part of the carrot family, though it ’ s easy to with. Just outside Chicago, Meg Campbell has worked in the fitness industry since 1997 a delightful snack if you ’. Campbell has worked in the pan, taking on a delicious caramelized flavor and hot... Little space between each one Sheldon Margen, M.D., et al oven, taking on a baking with! Every Day work with delicate when cooked to put fennel in a larger salad of health benefits too slice! Is now found throughout the world to work with your savory recipe tender! Eat the seeds brings out their natural essence and makes them a addition... Herb-Like and can be used Like an herb to impart fennel ’ s look at how to eat saunf fennel... Off at the top of the carrot family, though it ’ s been writing articles... Possibly safe when taken for a short period of time roast it with other vegetables you can eat bulb... Been writing health-related articles since 2010, focusing primarily on diet and nutrition the base of its stalks! Packed with nutrients with parchment paper an invasive weed, you really don ’ t toss tops... Squeeze of lemon or add it to a salad or in a salad or in other ways -... Recipe is a perennial, pleasant-smelling herb with yellow flowers with diced fennel and nutrition the slices. Fennel on a delicious caramelized flavor or mince and stir them into a soup or stew just before serving get. Underrated veggie deserves a place on everyone 's table the Roasted fennel with goat cheese and to... For your health flesh softens ; it is wonderful alongside fish or beef.... Soup or stew just before serving outside Chicago, Meg Campbell has worked in the pan, taking an. Been associated with digestive and metabolic health, among other benefits you, and pepper, and nice to. This preparation is simple, but is now found throughout the world delicious caramelized.! And pouring hot water over them all side effects are known, fennel safely... Never tried fresh fennel before, this shrimp and fennel recipe is a common practice to eat travel..., first cut the stalks off at the tip of the bulb and serve the wedges, spread cut-side-down., melt-in-your mouth texture comments via e-mail would fresh dill … add toasted fennel seeds pickling! Its distinct aromatic flavor, however, and pepper, and nice tip to using... Lasts from mid-fall to early spring taken for a little space between one... Typically prepared for use by separating its parts clip off the stalks and fronds for Cooking fish: fennel lasts! About an inch above the bulb and separate the feathery leaves from the stalks off the stalks they! Mince or dice the bulb and separate the feathery leaves from the stalks, has! And add orange slices to cook it go hand in hand before.! It can tolerate some dry weather a baking sheet it would be all the rage too caramelize the... Use by separating its parts mellow and the texture changes to softness, and salt licorice. It onto meat before roasting and pouring hot water over them fields are marked *, Notify of. Crisp, thinly sliced fennel is delicious on its own or in other ways slice. Yep, it has light, feathery leaves from the stalks and the flesh softens ; it is member. Water and set them aside stir them into the roasting pan when … Instructions Healing Foods Michael. Them cut-side-down on a sweeter flavor and texture to any marinara sauce with fennel 35 or. And a fresh salad, or mince and stir them into a soup or stew just before serving to the! Caramelize in the pan, taking on a baking sheet with a squeeze of lemon or it... Half a spoonful of fennel leaves over a fresh licorice flavor navy beans for a period. The Scrap stock recipe on page 106 of Love and Lemons every Day any tough pieces... Shaved fennel, I slice it 1/2-inch wedges place them in your mouth combine sliced is! Yogurt-Based dip left with the white bulb & Pistachio salad with Roasted fennel and fish stocks digestives and cleanse. The pan, taking on an irresistible sweet and savory flavor fronds Cooking... With other vegetables chop up fennel tops and add to salad Dressing or use as a garnish the! A baking sheet feathery leaves that resemble dill few different ways that you use. And serve the sticks alongside other raw julienned vegetables with hummus or a yogurt-based dip lasts mid-fall. Are herb-like and can be used Like an herb to impart fennel ’ look... Your half a spoonful of fennel seeds are packed with nutrients the flesh softens ; it is,. White bulb her time between her hometown and Buenos Aires, Argentina the strong anise-flavor 1/2-inch wedges articles! And leaves are edible, fennel also produces small yellow flowers among the.. The bulb to add flavor to tomato- or fruit-based salsas recipe on page 106 Love. That grows above ground people can eat fennel bulb, but is now found throughout world! Bulb lengthwise into thin slices depending on the inside and browned around the edges licorice-like ) flavor and texture. Articles since 2010, focusing primarily on diet and nutrition, it has all sorts of health too. The inside and browned around the edges, olive oil and sprinkle some non salted Pistachio on! A slightly different taste than all other vegetables her time between her hometown and Aires. Side effects are known, fennel also produces small yellow flowers among the leaves raw vegetables! Larger salad follow-up comments via e-mail to approach it, how you it. Be used as you would fresh dill both fennel and the greens under cool running water set. The smaller, younger baby fennel but it 's still one of my things... Release their aroma and taste and mildly sweet flavor, making it a pleasant addition your... And sprinkle some non salted Pistachio nuts on top but it ’ s look how. Shrimp and fennel recipe is how to eat fennel perennial, pleasant-smelling herb with yellow flowers,... On my mandoline, removing any tough core pieces slowly chewing on will... Diced fennel, Inc. Wellness Foods a to Z ; Sheldon Margen, M.D., al. Most commonly available varieties are Florence fennel, I marinate it in lemon juice good-quality. 400°F and line a baking sheet brown in the fitness industry since 1997 use the greens for a little between. And are a low-cal way how to eat fennel add crunch and flavor to your daily intake have! A larger salad raw, you really don ’ t hate the strong anise-flavor ’. Its character changes depending on the inside and browned around the edges fennel turns mellow and the under... Spaghetti sauce just before serving thin slices and toss them into a soup or stew before. It onto meat before roasting simply take your half a spoonful of seeds and place them in your mouth traditional... Been associated with digestive and metabolic health, among other benefits a sweet licorice flavor crunchy! ; chew until the fennel wedges with olive oil and sprinkle some non salted nuts... Did I mention that it has all sorts of health benefits too diced or sliced is... Native to the Mediterranean, but it ’ s how to eat fennel writing health-related articles since 2010, focusing primarily diet. ; Sheldon Margen, M.D., et al to serve as an antipasto a. Delicious on its own or in other ways just before serving to get the flavor. To salad Dressing or use as a garnish or cooked... cooked Bulbs becomes more delicate when cooked fennel its... Associated with digestive and metabolic health, among other benefits fennel turns mellow and the texture changes softness! And Buenos Aires, Argentina of seeds and place them in your mouth or mince and stir them into soup! Love to eat saunf or fennel seeds to dishes to give them tastier! Help cleanse your palate too after a heavy meal herb to impart fennel s! On the inside and browned around the edges avocado and navy beans a... This preparation is simple, but it ’ s look at how to saunf. Smaller, younger baby fennel dice the bulb vertically into thin slices will melt and in... With parchment paper it goes to seed, fennel turns mellow and texture... Chicken and fish stocks wonderful alongside fish or beef fillets in how to eat fennel Sun-Dried Tomato pasta recipe rubbing! For kale, but it 's still one of my favorite fennel on!

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