Fennel, Fennel, who’s got the Fennel?

I've only been using fennel in my cooking for a few years.  I’m sorry to report my delay in understanding this plant, because now I find it has become a staple of my kitchen.  

Fennel is a wonderful ingredient that makes so many of my dishes more interesting and flavorful.  When eaten raw, fennel has a mild anise flavor.  It can be sliced on sandwiches, diced in a salad, sautéed or roasted with other vegetables.  Just as onions become sweet when cooked, so does fennel. I very often substitute fennel for celery in my chili and vegetable soups.  

Fennel is a versatile vegetable that plays an important role in the food culture of many European nations, especially in France and Italy, where it is widely grown. It turns out that in Greek mythology fennel was not only closely associated with Dionysus, the Greek god of food and wine, but that a fennel stalk carried the coal that passed down knowledge from the gods to men.

Fennel is composed of a white or pale green bulb out of which several stalks extend.  These stalks are then topped with feathery leaves.  Flowers grow out of the leaves and there is where you find the seeds of the plant.  The beauty of the fennel plant is that all these parts are edible.  Use the dried seeds in your meat dishes.  They are often used as a seasoning is brats and other sausages.  Use the bulb in soups, stews, and anywhere you use other vegetables.  Use the leaves as an herb for seasoning.  If you have extra of the leaves, use them in your table centerpiece with flowers, as they are a beautiful green/light green addition.  Fennel is closely related to parsley, carrots, dill and coriander in nature.

Here’s what to look for when purchasing fennel in the grocery story.  Good quality fennel will have bulbs that are clean, firm and solid, without signs of splitting, bruising or spotting. The bulbs should be whitish or pale green in color. The stalks should be relatively straight and close together on the bulb. Both the stalks and the leaves should be green in color. There should be no signs of flowering buds as this indicates that the vegetable is past maturity. Fresh fennel should have a fragrant aroma, smelling subtly of licorice or anise. 

Fennel is an excellent source of Vitamin C. It is also a very good source of dietary fiber, potassium, manganese, folate, and molybdenum. In addition, fennel is a good source of niacin as well as the minerals phosphorus, calcium, magnesium, iron, and copper.  Click on this link for more in-depth information on the health benefits of this wonderful plant:  Planet Well

Here’s an easy fennel recipe to try:

Roasted Fennel with Parmesan 

Preheat oven to 375 degrees

Ingredients:

4 tablespoons olive oil

4 fennel bulbs cut horizontally into 1/3 inch thick slices
1 medium size onion cut horizontally in 1/3 inch thick slices

Salt and freshly ground black pepper

1/3 cup freshly shredded Parmesan

Lightly oil the bottom of a 13 x  9 baking dish.  Arrange the fennel in the baking dish.  Sprinkle with salt and pepper, then with the Parmesan   Drizzle with the oil.  Bake until the fennel is fork-tender and golden brown, about 45 minutes.  Serves 6.

Get all your ingredients together

Slice the top off the fennel, but keep the leafy part for later.

Slice off the bottom of the fennel.

Make a vertical slice through the bulb.  Keep your fingers tucked in!!!

Cut out the core at the bottom.

The inner workings of a fennel bulb.

When slicing, make sure that all the slices are the same size.  

Now we will do the same with the onion.

A sharp knife and a deft hand will make slicing an onion easier.

All our slices are just about the same size.  This makes for even roasting.

Make sure you put some olive oil in the bottom of the baking dish .  After you place the Parmesan on top, give the dish a drizzle of more olive oil.

Ready to bake!!

Chop fennel leaves to get about 2 teaspoons and sprinkle them over the roasted fennel and serve.

All baked up and ready to serve.   YUM!

So what’s not to like, right?  Fennel is beautiful to look at.  It tastes great and adds wonderful flavor to so many dishes.  It is versatile and nutritious.  So go out and get some fennel and enjoy all it has to offer!

Enjoy!