Fennel

Fennel, also known as Foeniculum vulgare, is a green and white culinary herb and medicinal plant with feathery leaves. The seeds and the bulb have a mild-licorice flavor. They are native to southern Europe and the Mediterranean region. 

Some flavors that pair well with Fennel include: citrus (lime, lemon, oranges, tomatoes), herbs (dill, parsley, thyme), cheese (parmesan, feta, goat), nuts (hazel nuts, almonds, pine nuts)

Fennel is a source of fiber, vitamin C, manganese, calcium, iron, potassium, magnesium. Source: https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits#1.-Highly-nutritious

Methods of Preparation:

RawRoastedBraiseFriedSauté
Steam in a microwaveSteam with a steamerSteam without a steamerPickledGrilled



Recipes:

Roasted Fennel

Total time: 25 minutes          Servings: 2          Source: https://www.loveandlemons.com/what-is-fennel/

Ingredients

▢ 1 fennel bulb, fronds removed and cut into wedges

▢ Extra-virgin olive oil, for drizzling

▢ Sea salt and freshly ground black pepper

Directions

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. Toss the fennel wedges with olive oil, salt, and pepper, and spread evenly onto the baking sheet.
  3. Roast 25 to 35 minutes or until the fennel wedges are tender on the inside and browned around the edges.


Sauteed Fennel

Total times: 15 minutes          Servings: 4          Source:https://www.food.com/recipe/sauteed-fennel-100000

Ingredients

▢ 3 tbsp olive oil

▢ 2 cloves garlic, sliced

▢ 2 heads of fennel, thinly sliced

▢ Kosher salt, to taste

▢ fresh ground black pepper

▢ water

Directions

  1. Heat a medium saute pan over medium-high heat until just smoking.
  2. Add the oil, garlic, fennel, and start tossing, to coat fennel in oil.
  3. Season with salt and pepper, to taste.
  4. As the fennel starts to caramelize, add a splash of water to steam for 1 minute.
  5. Remove from the heat.


Sicilian-style Fennel salad

Total time: 15 minutes               Servings: 2               Source:https://sweetsavoryandsteph.com/sicilian-style-fennel-salad/

Ingredients

▢ 1 navel orange, zested, peeled and cut into segments

▢ 1/4 red onion, thinly sliced

▢ 2 tablespoons mint, fresh, or basil, if preferred - chopped

▢ 1/2 teaspoon kosher salt

▢ 1/2 tablespoon extra virgin olive oil

▢ 1 bulb fennel

Directions

  1. Wash the fennel and remove the fronds (the fronds are the greenery on top).
  2. Chop up 2 tablespoons of the fronds and set aside. Using a potato peeler or mandolin, thinly slice the entire fennel bulb and place into a bowl, tossed with the salt.
  3. Set aside for a minimum of an hour. This releases the juices from the fennel and will help create a dressing with the other ingredients.
  4. Toss the fennel with the onion, orange segments, orange zest, mint, fronds, and the oil.