Fennel
Fennel is an interesting vegetable. Its distinctive liquorish/anise taste means that you are either a lover or a hater.
Fennel Facts
History
There is reference to fennel in a number of ancient documents from Egypt, Rome and Greece highlighting its aromatic seeds and succulent, edible, stalks. With uses varying from cosmetic to a contraceptive, a digestive and protection against the plague.
The ruler Charlemagne (745-815 AD) promoted fennel’s use during the medieval time. He actively farmed it. Fennel was introduced into Britain during roman occupation. and is still farmed here today.
In the 1700’s it found its way to the Americas.
Fennel is grown in many countries now not just across the Mediterranean and Europe but India, Japan and America.
Horticulture
It is related to carrots, parsnips and celery. It has a distinctive white bulb and green feathery fronds.
Fennel can grow to a height of 5 feet.
The bulb is eaten as a vegetable. Sweet fennel is primarily grown in Italy, France and Germany. White butter fennel is grown in central Europe and Russia.
Medicinal properties
The bulb contains high levels of vitamin C which support immunity, healing and collagen synthesis [1].
It also contains manganese, calcium, magnesium and potassium that contribute towards blood sugar regulation, wound healing, metabolism [2] and bone health [3].
Research links to:
heart health due to the fibre and mineral content [4]
increases in the production of breast milk in breast feeding women [5]
the reduction of symptoms of menopause such as hot flushes, sleep disturbances and changes in the vaginal tissues [6]
antibacterial properties [7]
easing various digestive complaints in both children and adults [8]
In Cooking:
Seeds are used in baking e.g. biscuits, bread and cakes.
Leaves and stems in salads.
Bulb can be braised, sautéed or eaten raw.
Fennel, Tomato and Olive gratin
Serves 1
1 fennel bulb
1 tablespoon of olive oil
1 clove of garlic
1 x 400g tin of chopped tomatoes
handful of black olives (omit if don’t like)
35g wholemeal bread crust
35g mature cheddar cheese
Heat oven to 170oC
In a large pan add the oil plus the fennel bulb and stalk that has been sliced.
Heat until the fennel is starting to soften.
Add the garlic (chopped) and cook for a couple of minutes.
Add the tinned tomatoes. Bring the mix to the boil and then reduce the heat and allow to simmer.
Once the sauce is reduced and the fennel has completely soften take off the heat and add the mix to an oven proof dish with the olives.
Grate the bread and cheese and mix together.
Add to the fennel mix and then bake until golden and bubbling.
Easy Fennel Slaw
1/4 small red cabbage, shredded
1/4 small green cabbage, shredded
2 medium carrots, finely sliced or ribbon
1 fennel bulb, shredded
4 spring onions finely sliced (or a red onion)
50g or so mayonnaise
Mix all the ingredients in a bowl.
Start with 50g of mayonnaise adjust to taste.
If you are not going to eat straight away do not add the mayonnaise but pop the veggies in a covered dish submerged in water.
Once you are ready to eat drain, dry on a clean tea towel and then add your mayonnaise.