How to Choose, Store and Cook With Fennel
Properties of Fennel and the Best Ways to Use It
Nov 12, 2009
Originating from the Mediterranean, fennel has a liquorice-like flavour and a crunchy texture and can be eaten raw or cooked. All parts of the plant can be eaten, from the leaves and bulb to its seeds, and the sweetness it develops upon cooking makes it an ideal additive to desserts as well as to savoury dishes.
Nutritional Value of Fennel
Fennel is packed full of vitamins and minerals most notably calcium, iron phosphorous, potassium and sodium. It is a really good source of vitamins A and C but surprisingly low in folic acid unlike its cousin celery.
How to Choose Fennel
To ensure it is purchased at its best, the leaves of the vegetable should be green, the stalks should be firm and the bulb itself white, firm and with green stripes evident. The smaller plants are more tender, and to ensure it is fresh there should be no yellowing on any part of the vegetable.
How to Store Fennel
Fennel will keep in the vegetable drawer of a refrigerator for up to one week but will keep fresher longer if stored in a sealed container. It can be frozen but should be blanched first (placed in boiling water) for 5 minutes then cut into quarters, ensuring it is dry before packing and freezing. It will lose a little flavour intensity once defrosted but is perfectly acceptable and will still be as delicious.
Ways to Use Raw Fennel
Start by removing the outer layer then either slicing or grating the bulb. The leaves can be used in salads, added to soups or chopped and used in sauces or mayonnaise as a replacement for dill in fish dishes. Slicing the bulb thinly, it can be served as a salad itself or paired with mushrooms, bell peppers or tomatoes.
Ways to Use Cooked Fennel
Fennel can be substituted for celery as the base of pasta or meat sauces (part of a mirepoix which is usually finely diced carrot, celery and red bell pepper). Sliced, it can be roasted with balsamic vinegar as an accompaniment to chicken or fish and it also works well steamed or boiled.
The seeds can be added to spice mixes for curries, crushed and added to sauces for a mild aniseed flavour or used in baking to add an unusual flavour to cakes.
Fennel in Desserts
Since fennel sweetens once cooked, it can be added to cakes or muffins in the same way carrots can be. If using in this way it is best to use it finely chopped or grated.
Medicinal Uses of Fennel
Fennel forms a large portion of the compound liquorice powder which is used to ease symptoms of gassiness and flatulence. Gripe water, given to infants with colic or flatulence, is also made with fennel. Fennel tea has the same effect and can help alleviate bloating. It is made by pouring hot water over bruised fennel seeds then straining before drinking. Fennel is also used in some cultures to help improve eyesight and also has a mild diuretic effect.
A versatile vegetable, all parts of fennel can be used and its nutritional value and medicinal properties make it an ideal gourmet ingredient to have on hand.
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