Fennel is a slightly sweet, licorice-flavored vegetable that is grown primarily in the Mediterranean and more now in the U.S. It has a round bulb-like base with celery-like stalks and leaves that resemble dill. Although it has a bulb like an onion, fennel grows above ground. In the summer it has a cap of yellow flowers that look like Queen Anne’s lace. There are two basic types of fennel: Florence or Roman fennel which produces thick celery-like stalks and is eaten like a vegetable, and sweet fennel whose seeds are used as an herb. Both types have feathery leaves that can be used as a green herb. Fennel is closely related to carrots, parsley, dill, and coriander.
Peak Time: Autumn through early spring
Average Price: $3.59 each
Tips for Selection and Storage: Choose fennel with fat, white bulbs that are 3 or 4 inches wide with fresh green leaves and stems. The white base should be free of brown spots and bruises. Avoid splits and any signs of wilt. Fennel stalks will keep in the refrigerator wrapped in plastic 3–4 days. Fresh fennel leaves can be kept in the refrigerator or frozen in ice cube trays. Dried fennel seeds should be kept in airtight containers in a cool, dry place.
Tips for Preparation: Every part of the fennel plant can be eaten. Fennel stalks can be eaten raw or cooked. They should be removed from the bulb and sliced into strips for eating in salads or sautéing or stir frying. To braise, the bulbs can first be halved or quartered. The fennel stems and leaves can be snipped and used to flavor soups, stews, and sauces. Fennel is an excellent addition to baked or grilled seafood, stuffing, vinaigrette dressings, vegetable and seafood salads, and pork. Fennel seeds taste good in breads, crackers, sausages, curries, and cabbage dishes.
Nutritional Highlights: Fennel is very low in calories, about 7 calories per 1 teaspoon of dried seed and 30 calories per cup of cooked fennel. Fennel has a unique combination of phytonutrients that give it strong antioxidant activity. The root and stems are rich in dietary fiber, potassium and manganese. Fennel is also an excellent source of vitamin C that boosts its antioxidant power. The leaves are also good source of beta-carotene. Fennel contains a volatile oil that reduces body inflammation.
For a recipe for roasted fennel and root vegetables, click here.
