Vitamin C also acts as a potent antioxidant in your body, protecting against cellular damage caused by unstable molecules called free radicals ( 3 ).Both the bulb and seeds contain the mineral manganese, which is important for enzyme activation, metabolism, cellular protection, bone development, blood sugar regulation, and wound healing ( 4 ).Finally, the plant compound limonene helps combat free radicals and has been shown to protect rat cells from damage caused by certain chronic diseases ( 9 , 10 ).Summary All parts of the fennel plant are rich in powerful antioxidants like chlorogenic acid, limonene, and quercetin — all of which may benefit health.That said, another study in 47 women found that those who supplemented with 300 mg of fennel extract daily for 12 weeks gained a small amount of weight, compared to a placebo group.For example, including rich sources of potassium in your diet may help reduce high blood pressure, a risk factor for heart disease ( 15 ).May have cancer-fighting properties The wide array of powerful plant compounds in fennel may help protect against chronic diseases, including certain cancers.Research suggests that specific substances found in anethole, such as dianethole and photoanethole, are responsible for the galactogenic effects of the plant ( 6 ).Negative side effects, such as poor weight gain and difficulty feeding, have also been reported in infants whose mothers drank lactation teas containing fennel ( 21 , 22 , 23 ).Studies show that fennel extract inhibits the growth of potentially harmful bacteria and yeasts, such as Escherichia coli, Staphylococcus aureus, and Candida albicans ( 24 ).A review of 10 studies noted that fennel may improve sexual function and satisfaction in menopausal women, as well as relieve hot flashes, vaginal itching, dryness, pain during sex, and sleep disturbances ( 27 ).It’s important to note that many of these studies used concentrated doses of the plant, and it’s unlikely that eating small amounts of fennel or its seeds would offer the same benefits.A study that evaluated the teratogenicity of fennel essential oil showed that high doses may have toxic effects on fetal cells ( 28 ).Although eating fennel and its seeds is likely safe, pregnant women should avoid taking supplements or ingesting the essential oil of this plant.Summary Although eating fennel and its seeds is likely safe, consuming higher doses in supplement form may react with certain medications and is unsafe for pregnant women. .

How to Eat Fennel Raw

Fennel is a vegetable belonging to the parsley family, and all three parts -- the bulb, stalks, and fronds -- are edible.While you can cook fennel, many people prefer it raw for its unusual licorice flavor and varied textures.Combine fennel with other sliced raw vegetables such as red bell pepper, scallions and carrots, add chopped herbs such as parsley and chives, then dress the salad in a simple vinaigrette of olive oil, lemon juice, vinegar, garlic, salt and pepper. .

Fennel: The Raw and the Cooked

Many Italians like to end a big meal with sliced raw fennel, also known as sweet anise, convinced that this crisp vegetable aids their digestion.I can’t vouch for fennel’s medicinal properties, but like many of my fellow Italians, I love its licorice-like flavor and crunchy texture.My parents, who were farmers, did not grow it when I was a child in rural Calabria—the “toe” of the Italian boot—because we lived in the hills, and fennel prefers the cool coast.And in my current northern California home, I have access to fennel year-round, so I eat it in every possible way: raw in salads or as a simple snack, and cooked in a variety of satisfying side dishes.But one of my favorite winter salads combines thinly sliced fennel with juicy orange segments, red onions, and black olives.I also like to eat strips of raw fennel as a snack, just as Americans reach for carrot or celery sticks.Large chunks of fennel can be fibrous, so I like to cut the bulbs lengthwise into slender slivers or crosswise into thin half moons (see directions below).It’s delicious roasted at high temperatures, which turn the edges brown and crisp, or slowly sautéed in a bit of olive oil.I slowly braise thick wedges with tomatoes, olives, capers, and a little water, and the results are luxurious: smooth and creamy with a sweet, tangy flavor.No matter what method you use, fennel that’s thoroughly cooked (be sure it has plenty of moisture or fat) becomes almost creamy, losing the crunch it has when raw but gaining in sweetness. .

Raw or cooked? Everything You Need to Know About Fennel

Thanks to anethole, one of the essential oils contained in the vegetable, fennel has the ability to counteract the formation of intestinal gas and relieve abdominal contractions and cramps, aerophagy and flatulence.Fennel's antioxidant properties also include vitamin C (which, among other things, protects our skin) and flavonoids that strengthen the immune system and fight free radicals, especially at the joint level to prevent irritation.Also thanks to the electrolytes within (that facilitate the transmission of nerve impulses and serve as a vasodilator), fennel increases oxygenation levels in brain.The pulp (and even more so the seeds) contains a good amount of iron and substances that stimulate the production of hemoglobin.Cooked fennel – whether it’s steamed, baked, pan-fried, boiled or au gratin – will last in the refrigerator for a maximum of two to three days. .

How to Use Fennel Stalks and Fronds to Reduce Waste

You will be saving a great source of added flavor and can compost the spent stalks as you would other aromatics such as bay and tea and coffee grounds.In vegetable and fish stocks, fennel stalks bring great personality to the pot where they can be used as a compliment or replacement for other ingredients.Roughly chop them and add them to the simmering stock at the beginning of cooking to get all of the fennel flavor or near the end to impart just a hint to your pot.Throw a few fennel stalks in the steamer or boiling liquid for your next crab or shrimp fest to bring a seafood friendly flavor to your crustaceans.Boil fennel stalks in water for 10-15 minutes to create a perfumed poaching liquid for fish or chicken.Place the stalks under a piece of fish when grilling or roasting to impart subtle flavor during cooking.Make a compound butter that is an excellent topper for fish, grilled chicken, pasta hot out of the pot or steamed rice.Simply blend together a stick of room temperature butter with finely minced fennel fronds, a diced shallot or bit of red onion and a sprinkle of salt and pepper.This recipe uses all parts of the fennel plant — the bulb, stems and fronds — to create a delicious infusion.The alcohol in the infusion will open up flavor compounds that are not water soluble, amplifying the tomato taste. .

What is Fennel? (And How to Cook It)

It has a fresh, aromatic anise flavor, and it can be eaten raw, sautéed, roasted, or even added to soups and sauces.The base of its long stalks weave together to form a thick, crisp bulb that grows above ground.If I’m craving raw fennel, I almost always thinly shave the bulb on my mandoline, removing any tough core pieces.Dress it up with herbs, nuts, and shaved Parmesan cheese, toss it with greens and simple vinaigrette, or use it in one of these salad recipes:.The thin slices will melt and brown in the pan, taking on a delicious caramelized flavor.Toss them with olive oil, salt, and pepper, and roast at 400 degrees for 25-35 minutes, until the wedges are tender and caramelized around the edges.You could also remove the tough core pieces and toss the roasted fennel with pasta or add it to a hearty vegetarian lasagna.Finely mince the fronds to use as an aromatic garnish for salads, soups, pasta, and more, or save the fennel stalks and leaves to use in homemade vegetable broth. .

Fennel: health benefits, recipes, forms, nutrition and more

A 2020 systematic review found that digesting these seeds may also stimulate prolactin to help mothers naturally produce breast milk.Fennel tea may aid digestion and other gastrointestinal issues such as heartburn, bloating, loss of appetite, and colic in infants.The vitamin and mineral content in fennel contributes to building and maintaining bone structure and strength in the following ways:.Insufficient potassium intake can increase a person’s risk of developing high blood pressure.When excessive amounts of homocysteine build up, it can damage blood vessels and lead to heart problems.Fiber intake from fruits and vegetables like fennel is associated with a lower risk of colorectal cancer.The selenium found in fennel appears to stimulate the production of killer T-cells and modulates the immune system in other ways.Studies have shown dietary intake of selenium can improve immune response, especially to viral agents.Fennel is a source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids.The fiber content in fennel helps to prevent constipation and promotes regularity for a healthy digestive tract.Dietary fiber is an important factor in weight management and works as a “bulking agent” in the digestive system.These compounds increase satiety and reduce appetite, making an individual feel fuller for longer and lowering overall calorie intake.A 2020 study found that consumption of fennel seed powder reduced menopausal symptoms in postmenopausal women over 8 weeks . .

Can Dogs Eat Fennel? Raw and Cooked Fennel

Find out if all parts of this vegetable are safe for your dog when raw or cooked or, if it’s toxic to their bodies before you add it to their diet.As a vegetable that’s highly regarded in helping aid human digestion, wondering if you can safely feed your dog fennel is a great question.High in vitamin C, calcium, magnesium and potassium among other minerals, fennel can actually be a nutritious addition to your dog’s diet.Humans love to munch on raw fennel (sometimes called Italian licorice) after a meal to help the digestion process as well as cooked in a variety of ways.While it’s fine to eat the seeds of a fennel plant directly, oftentimes they’re used to make a digestive tea.In fact, many bad breath aids use fennel oils in their ingredient list for this reason. .

How to Prepare Fennel (with video!)

Watch and learn how to prepare fennel with this easy tutorial, including step-by-step photos and a short video.You can eat it raw, roasted, or cooked in salads, stews, soups, and pasta dishes.In fact, fennel is often used as the base for flavorful broths that chefs use to braise fish and meats.I’ve included tips for slicing and shaving this bulbous vegetable, as well as my favorite ways to cook with it.You can save the fronds to use as garnish for dishes, and the stalks can be used like celery in soups and stocks.Fennel fronds can also be added to dishes in the same manner as parsley, dill, or other herbs.If a dish calls for shaved, instead of sliced or diced, fennel, follow the above steps but with one variation.Keep each layer of the fennel bulb intact, instead of cutting it in half like you would when making a smaller dice.Rate/review using the stars on the recipe card or in the comments, and follow the Veg World on YouTube, Instagram, Facebook, and Pinterest.Cutting board Ingredients ▢ 1 bulb fennel Cook Mode Prevent your screen from going dark Instructions Slice off the stalks and fronds.Video Notes Fennel can be enjoyed raw, roasted, or cooked in soups or pasta dishes. .

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