Fennel - Foeniculum vulgaris (or Finocchio)
The Latin name for fennel, foeniculum, is the diminutive word for “hay,” referencing this plant’s smell. Vulgaris means “common.” The English word fennel is derived from its Latin name.
Fennel is apparently a native of southern Europe, but it has been naturalized in many places around the world. For centuries, it has been used as a food, medicine, herb and even insect repellent. A member of the parsley family, fennel is prized for its mild licorice flavor. It is particularly valued by the French and Italian, but has only slowly become appreciated in the U.S.
Fennel grows wild in much of the world, but two varieties are cultivated: common fennel is grown for its seeds and leaves, which are used to flavor soups and fish sauces; and the bulbous Florence fennel is cultivated for its very thick basal leaf stalks. The plant resembles a plump celery plant, except that its leaves are finer and more feathery, like dill. Its three swollen leaf bases overlap to form a sort of false bulb.
Fennel has a mild, sweet flavor akin to licorice or anise. All parts of it are edible, from the overlapping layers of bulb all the way to the stems and leaves. The stalks and bulb can be used raw in salads, or cooked. The leaves are used as an herb.
Storage
Store in a plastic bag in the refrigerator for up to two weeks. Store the leaves separately, wrapped in a moist towel in the refrigerator, or the delicate leaves will go limp.
Preparation Tips
Wash the fennel bulb, trimming off any damaged areas or woody parts of the stalk. When slicing for recipes, slice either across the bulb or downward. If you are not familiar with its flavor, taste a bit of the stem or a slice of the bulb to learn what it’s like before deciding how you want to prepare it.
Try substituting fennel for celery in most any recipe.
Simply sauté fennel slices in butter to highlight its flavor.
Steam fennel until just tender and top with a simple cream sauce.
Brush slices of fennel with olive oil and grill.
Cut into quarters, drizzle with olive oil and bake for about 35 minutes or until tender.
Sauté with zucchini, tomatoes, sweet bell pepper, thyme and a dash of salt and pepper.
Cut into slices and use raw for dipping. To enjoy its natural flavor, simply dip into extra virgin olive oil, salt and pepper.
Use the leaves as a fresh herb for seasoning. Try it in place of dill. It’s excellent on baked or broiled fish with butter and lemon.
Use as part of an antipasto platter or for dessert along with goat cheese.
Add to soups, pureed or chopped. Slices can be sautéed first to lock in flavor.
Sources: “Whole Foods Companion,” Dianne Onstad, 2004 and “Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition, 2003.
Nutrition Facts
Fennel is very low in calories and cholesterol. It is a good source of vitamins A and C, dietary fiber, folate, potassium, calcium and iron.
(1 cup sliced raw fennel bulb)
Calories 27
Total Fat 0g
Cholesterol 0g
Sodium 45mg
Total Carbohydrate 6g
Dietary Fiber 3g
Sugars ~
Protein 1g
Vitamin C 17% RDA
Vitamin B6 2% RDA
Vitamin A 2% RDA
Iron 4% RDA
Calcium 4% RDA
Potassium 10% RDA
Folate 6% RDA
Manganese 8% RDA
Source: www.nutritiondata.com.