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. .

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. .

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. .

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 What Can I Do With It?

From bulb to stalk to frond, here's how to grow, select, and cook with fennel, the sweet anise-flavored veggie that deserves a spot on your plate.Like celery, the entire fennel plant is edible and lends itself to a wide variety of cooking applications.Just one cup of fennel contains almost 20 percent of your recommended daily value of vitamin C. You'll also find plenty of iron, fiber, and potassium.Try planting fennel varieties such as Zefa Fino or Trieste—they resist the urge to flower, channeling their energy into the bulb instead.Look for small, heavy, white bulbs that are firm and free of cracks, browning, or moist areas.Wrapped in plastic, fennel keeps for just a few days in the vegetable bin of your refrigerator; the flavor fades as it dries out.All parts of the fennel plant—bulb, stalk, and the feathery fronds—are edible, and will add texture and flavor to salads, slaws, pastas, and more.Thinly sliced raw fennel bulb adds a sweet licorice flavor and crunchy texture to salads.To slice the bulb, stand it on the root end and cut vertically with a sharp knife of mandolin.Fennel stalks can take the place of celery in soups and stews, and can be used as a "bed" for roasted chicken and meats.Raw fennel bulb packs a crisp texture and distinctive licorice flavor—here, we showcase it alongside cucumbers and bell peppers in this crunchy-creamy salad, then top it with toasted panko breadcrumbs and fresh dill.This dish combines delicate, sweet crab meat with anise-y fennel, which play nicely together for a simple, light pasta, perfect for the warmer weather.Sliced fennel bulb becomes mellow and sweet once sautéed and braised in chopped, strained tomatoes.Serve as a side to sauteed or grilled shrimp, halibut, flounder, or any other mild white fish. .

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. .

What Is Fennel and How Do You Cook with It?

Though often overlooked by home cooks, this versatile ingredient is beloved by chefs for its pleasantly sweet, fresh flavor and mild aromatic character.Certainly, one can see the familial resemblance in the fronds—the delicate green feathers that sprout from the stem of the fennel plant and look very much like a carrot top—but there are some striking differences between the two veggies.Specifically, fennel is known for its anise flavor (despite being a totally different plant) but that doesn’t mean you have to like licorice in order to enjoy it.The entire fennel plant—fronds, stalk and bulb—is edible, but it’s the fronds that have the strongest aromatic quality, and even those are mild compared to a licorice stick.Don’t write fennel off just yet: Once the bulb has been cooked, nearly all that licorice flavor melts away (or by the work of some kind of magic, blends seamlessly into the background).Fans of the anise flavor can make use of the fronds by chopping them and adding them to pesto, salad dressing, pasta sauce and stock.The bulb is also delicious when chopped and added to a mirepoix for soups and stews or sautéed with Italian sausage for a hearty pasta.Bottom line: Cooked fennel bulb is incredibly versatile and can lend complexity to a wide variety of dishes without overpowering the other flavors.Fennel is an excellent (cholesterol-free) source of dietary fiber, potassium, folate and vitamins C and B6—an impressive nutritional profile that promotes heart health and regulates blood pressure, among many other things.Fennel is an excellent (cholesterol-free) source of dietary fiber, potassium, folate and vitamins C and B6—an impressive nutritional profile that promotes heart health and regulates blood pressure, among many other things.Research suggests that the compounds present in fennel reduce markers for inflammation, which points to its therapeutic potential for a host of different conditions.For best results, plant Florence fennel seeds (the preferred type for cooking) in an area—raised garden bed, ground or container at least 10 inches deep—that gets full sun and keep the soil moist until the seeds begin to sprout; continue to water regularly, while ensuring the soil is well-drained—and don’t overdo it or your fennel will rot.In other words, you really don’t need a green thumb to successfully grow this easy-going plant—just give it water and plenty of sun and you’ll be golden.Despite its hardy appearance, fennel is actually fairly fragile and will quickly lose flavor when stored improperly.The best way to keep fennel fresh is to cut the stem off of the bulb and store the two pieces loosely in separate plastic bags in the fridge.By now you should have plenty of inspiration for what to do with fennel, but the sight of this large and awkward-looking bulb on your cutting board might shake your confidence.Sure, you could have rinsed the fennel while the stalk and fronds were still attached, but by separating them first, you leave open the option of reserving them for future use.To add slices of raw fennel into a fresh and crunchy salad, try thinly shaving the bulb on a mandolin. .

Roasted Fennel Recipe

It resembles a peeled onion bulb that someone has pressed between their hands so it's no longer round, with a green celery-like stalk and dill-ish fronds.It is lovely sliced thin and served with Parmesan in a salad, luscious and filling in a cheesy gratin, and absolutely delicious roasted. .

Roasted Fennel with Garlic & Herbs (Keto, Vegan)

This Roasted Fennel is one of my favourite side dishes because it’s incredibly easy to make, and so delicious.Fennel transforms when roasted, losing all of its licorice flavour and crunchy texture to become caramelized, soft and deliciously buttery.The fennel can be cut and topped with the herbs and garlic up to a day in advance and then put in the oven 30 minutes before eating.The caramelized and buttery flavour: the fennel becomes soft and practically melts in your mouth when roasted.You can even use it to make this Leftover roasted fennel is delicious added warm or cold into a salad. .


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