Fennel is recognized by its white bulb and long green stalks. This preparation is simple, but it's still one of my favorite fennel recipes. A vegetable whose seeds, bulb, stalks and greens are all edible, fennel may help stimulate your digestion so your food can be properly metabolized. Note that the numbers in parentheses (1, 2, etc.) Its flavours complement many vegetables, particularly courgettes, carrots, beans and cabbage. Want to try out fennel for dinner tonight? If you loved learning how to cook fennel, try one of these basic vegetable recipes next: Your email address will not be published. The scientific name for fennel is Foeniculum vulgare. 30 Gluten-Free Recipes This root vegetable originated in the Mediterranean countries of Greece and Italy, but is now grown in many different countries including the U.S., France, India and Russia. It contains only trace amounts of fat and no cholesterol. Our team aims to be not only thorough with its research, but also objective and unbiased. (2), One cup of raw fennel bulb contains approximately: (3), Due to the calcium content, fennel can help maintain bone strength and health. Although the taste may take some getting used to at first, fennel provides an enormous amount of health benefits. One average-size fennel bulb contains 73 calories, 3 grams of protein, and 17 grams of carbohydrate. It is commonly harvested in the fall and usually shows up traditionally in fall or winter recipes. One bulb also provides 969 milligrams of potassium or 27 percent of the recommended daily amount. The high fiber and the potassium content make fennel a double whammy in reducing risk of cardiovascular disease by lowering both cholesterol and blood pressure. One of my favorite things about fennel is that its character changes depending on how you cut it. A 2001 study, found that participants who added 14 grams per day of fiber to their diets, without changing anything else, ate approximately 10 percent fewer calories per day and lost about four pounds over a period of four months. When it goes to seed, fennel also produces small yellow flowers among the leaves. Some people may be allergic to certain spices, therefore should avoid consuming fennel seeds. Try this technique in my Sun-Dried Tomato Pasta Recipe! Fennel has been used for centuries in Chinese medicine to help treat inflammatory conditions such as insect bites or sore throat. Fennel is also high in vitamin C, providing 28 milligrams per bulb or almost half of the recommended daily amount for this critical vitamin. I have a recipe that I need minced fennel . as a substitute for dill. Potassium works against sodium, helping to fight high blood pressure in the body. Required fields are marked *, Notify me of follow-up comments via e-mail. Serve the wedges as a side dish with a squeeze of lemon or add them to a salad. Vitamin C is a powerful antioxidant, which may help slow aging as well as maintain a healthy immune system. It is also a good source of other minerals such as iron, calcium, copper, zinc and selenium. Every part of it is edible, from the bulb to the flowers, and it can be eaten raw or cooked. Fennel is valued in Ayurvedic medicine because of its warming properties. Because digestive problems like constipation and IBS are so common in adults, fennel makes a great addition to any diet, which is exactly why it’s one of foods recommended for a healing diet. The stalks should be bundled together and not flowering. Fennel is a celery-like winter vegetable with an interesting licorice-like flavor. The wedges caramelize in the oven, taking on an irresistible sweet and savory flavor. It’s a traditional and popular herb with a very long history of medicine use in ancient Chinese and Ayurvedic medicine. Saute onion over low or medium heat for 10-15 minutes until soft and almost browned. Most parents of a colicky infant would probably try almost anything to soothe their crying child. It’s thought to help balance all of the body types, including vata, pitta and kapha. In a large bowl, combine carrots, fennel, onion and lemon. Fennel is a Mediterranean plant that is now popular all over the world. All rights reserved. 11 Best Sugar Substitutes (the Healthiest Natural Sweeteners), Detox Your Liver: Try My 6-Step Liver Cleanse, Apple Cider Vinegar Benefits and Uses (30! Fennel is also high in other potentially cardio-protective vitamins such as folate and vitamin C. Macular degeneration is the leading cause of age-related vision loss. This crisp, thinly sliced fennel is delicious on its own or in a larger salad. We create & photograph vegetarian recipes Due to the high potassium content, those with kidney disease should limit the amount of fennel they eat. While it may seem intimidating to buy and use fennel, it is a very versatile vegetable. The entire fennel plant is edible, including the bulb, seeds, stalk and leaves. Don't let the strong taste of fennel scare you: it fades down after cooking. are clickable links to medically peer-reviewed studies. Sent by Brie Editor: Brie, fennel is a bulbous vegetable with a tall, wispy, fronded top that looks rather like dill. ). Researchers conclude that fennel may help ease menopausal symptoms in women with low estrogen levels as well as those who have experienced early menopause or have had a hysterectomy or oophorectomy. You could also remove the tough core pieces and toss the roasted fennel with pasta or add it to a hearty vegetarian lasagna. (14). Fennel also helped to improve sexual function and sexual satisfaction. Bulb fennel is a cool season perennial herb but grown as an annual vegetable crop. If I plan to roast fennel, I slice it 1/2-inch wedges. Fennel has an aniseed flavour and aroma and is increasing in popularity. Once you know how to approach it, it’s easy to work with. Its esteemed reputation dates back to the earliest times and is reflected in its mythological traditions. It is a good replacement for fennel bulb if you are preparing savory recipes. 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. Due to these functions, adequate intakes of vitamin C are critical for reducing the appearance of wrinkles and maintaining healthy skin. Add the garlic, carrots, celery, fennel, and ¼ teaspoon of the salt and cook, stirring often, until vegetables start to soften, 5 to 6 minutes. The plant originated in the Souther Mediterranean region and through cultivation began to grow wild throughout the Northern, Eastern and Western hemispheres. Seeds are a prime ingredient in Italian sausage! 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