Fennel: How Do You Use It?

​The other week, I was chatting with someone who has been reading these blog posts. When I asked this person, “What vegetable do you next want to read about?” the request was fennel. I think fennel is one of the most overlooked vegetables in the produce aisle. And I think you are missing out by avoiding it. 
 
Fennel is in the parsley/carrot family, so you will see many recipes, including the one below, pairing carrots and fennel. Other vegetables in this family include parsnips, and spices such as anise, celery seeds, coriander seeds, fennel seeds, dill, cumin and parsley.
 
It is most abundant in the winter months, but you will generally find it year-round in the grocery store. The price may vary more than its availability.
 
It’s texture is similar to celery – think of that fresh, crisp crunch. When cut into, fennel is in segments, like a whole celery “bunch” is. It’s easiest to cut it when you halve it first from top to bottom, so you have a flat edge to lay down on the cutting board. Some folks will use the entire vegetable; others will only use the white part, with maybe a sprinkling of chopped fronds for decoration. 

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​What does fennel taste like? 
Both the vegetable fennel and fennel seeds have a mild taste of anise or licorice. Some folks love these flavors; some, not so much. If you are in the second category, one of the best ways to get fennel into your vegetable rotation is to use it in smaller quantities, in proportion to the rest of the dish, as you can see in the recipe below. 

​How do you eat fennel? 
Fennel can be prepared in some of the similar ways as carrots and celery and provide “texture” to a dish, like carrots and celery do. Raw, you can add thinly sliced fennel to salads and slaws. The licorice flavor is milder if you roast, braise, sauté or grill it. You can use fennel in soups or stews; as part of a stir-fry; roasted alone or with other mixed vegetables; or chopped and sautéed with some potatoes for a morning breakfast hash with eggs.

How healthy is fennel?
One cup of raw, sliced fennel has only 27 calories and it is a good source of vitamin C, dietary fiber and potassium. Fennel contains a wide range of vitamins and minerals that can provide a number of health benefits, such as bone health, blood pressure, heart health, digestive regularity, and more.
 
I hope you enjoy the colorful recipe below, as well as try out some of the recipes in the links provided. Comment below with some of your favorite dishes. 

~ Nancy Miller, MS, RDN

​Lemony Carrot Fennel Salad
Serves 4, as a side

​Ingredients:
3-4 large carrots, grated
1/2 small-medium fennel bulb, very thinly sliced
1 cup shredded purple cabbage
 
Dressing:
1 tablespoon finely chopped fennel fronds
2 tablespoons dried parsley
6 tablespoons olive oil
1/4 cup fresh-squeezed lemon juice (about 1 large lemon)*
1 garlic clove, minced
sea salt and pepper

Directions:

1. In a bowl, whisk together the dressing ingredients. Set aside. (Option: use your favorite dressing – store-bought or homemade.)
2. Grate the carrots using large holes of a box grater or the shredding function on a food processor.  
3. Use a mandoline or a very sharp knife to thinly slice the fennel bulb and the purple cabbage.
4. Mix the prepared vegetables with the dressing. Taste and adjust seasoning, as needed.
5. Serve immediately or allow the flavors to “marry” for about 30 minutes.

*Note: If you don’t have fresh lemon juice (versus the bottled variety), use vinegar instead, such as apple cider. Bottled lemon juice is not recommended for this dish. Tip: squeeze a lot of lemons when they are in season and freeze the juice in ice cube trays for future use.
 
Options: If you don’t eat all of this within a day or two, cook it at 350°F in the oven for 30 minutes You will then have a whole different version of this dish to enjoy for another few meals.
 
Adapted from: https://steamykitchen.com/20939-french-carrot-fennel-salad-recipe.html
 

References:

1. https://www.wildflowers-and-weeds.com/Plant_Families/Apiaceae.htm
2. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3023/2
3. https://www.medicalnewstoday.com/articles/284096.php

 
Check out these links for additional fennel recipes:

• https://www.cookinglight.com/food/in-season/fennel-recipes
• http://www.cookusinterruptus.com/emerald-city-salad-4136-34.html
  (a version of the salad that PCC sells in the deli; you can omit the wild rice or substitute it with another type of grain)
• https://www.feastingathome.com/shaved-fennel-dill-and-cucumber-salad/​