Kendall Reagan Nutrition Center It’s Fennel-ly Summer!

By Grace Strahan

June ushers in a magical shift in the season where farmer’s markets come alive, and grocery stores become filled with bright, seasonal produce. Nestled between familiar produce favorites, a less familiar, frond-topped vegetable begins to pop-up. This veggie is fennel— a crunchy, slightly sweet, and anise flavored gem. Have you been curious about fennel, but skipped it due to not knowing what in the world to do with it? Read on to learn all about fennel and how to use this veggie.   

Origin, historical relevance, cultural importance

Historical records of fennel date back to as early as Ancient Greece. The Greek name for

fennel was “marathon” meaning a plant growing high, as it referenced the tall, wild fennel that grew around the Battle of Marathon. However, mentions of fennel are included in multiple ancient cultures and texts from the Mediterranean region, Middle East, and India. In mythological tales, fennel was symbolic of strength and endurance and even thought to ward off evil spirits. However, fennel was not just a part of lore but was also prominently documented in early medical writings. The Romans, Greeks, and Egyptians often used fennel to heal digestive, eye, and menstrual disorders. 

Many of our modern-day recipes are just riffs of the earliest known uses for fennel. In Indian and Middle Eastern cooking fennel is a popular addition to salads, soups, and stews, as well as a key ingredient in herbal teas and spice blends. In Mediterranean cuisines, fennel seed is prized in making different spice blends, such as the classic Italian sausage seasoning we know and love today. 

When is fennel in season?

In Colorado, Fennel is in season June through September. In other parts of the country, it usually hits its peak time in October but continues to grow throughout the winter. Fortunately, fennel can be preserved and found in grocery stores year round.  

How do I pick fennel?

When shopping for fennel there are a few characteristics to consider:  

• Color – Fennel bulbs should be whitish green, with minimal brown or mushy spots. If the feathery green fronds are still attached, they should show minimal signs of wilting or dryness. 

• Size – They can be big or small depending on what texture you are looking for. The core of big fennel bulbs may be tough and smaller ones more tender.  

• Types – There are three types of fennels you can purchase:

• • Florence fennel: Also known as the bulb or vegetable fennel most commonly available for cooking purposes. 

• • Vulgare fennel: This is known as wild or common fennel. The flowers of the fennel plant are ground into a spice called fennel pollen. Fennel pollen is a dried, yellow sweet-spicy seed used for seasoning. 

• • Sweet fennel: Doesn’t have a bulb at the stem. It is used as an herb and spice with a sweet aroma and a sweet-spicy flavor.  

What are the health benefits of fennel?

All parts of the fennel plant are edible and provide several benefits.  

• Fennel has a high amount of Vitamin C, which is an essential nutrient that supports the immune system, wound healing, strengthening bones and teeth, and may improve skin appearance.  

• Manganese is a trace mineral and antioxidant that helps the body reduce oxidative stress and inflammation. It also supports bone health, brain function, and energy metabolism. Check out this blog to learn more about antioxidants.  

• Potassium is an essential mineral that helps regulate blood pressure, fluid balance, muscle contraction, and may help improve blood sugar control.  

• Fennel bulbs are high in fiber which supports the digestive system and promotes regular bowel movements, may lower cholesterol, and helps with satiety. 

• Fennel seeds are also high in iron, calcium, and magnesium.  

How do I store fennel?

• Refrigerate 

• • Bulbs- Should be stored in a less cold part of the refrigerator, as exposure to very cold temperatures may cause rupture of the cell membranes leading to a less delicious taste. They will keep in the fridge for up to a week and can be wrapped in a paper towel to help keep them fresh. If stored for longer, they may become tough. 

• • Fronds- Can be wrapped in a damp paper towel and stored in the refrigerator but tend to wilt or dry out in a day or two. 

• Freeze – Fennel stalks and fronds freeze well. You can also freeze fennel bulbs, however, overtime they will lose some flavor and become more fibrous. Fennel can be frozen for up to six months. 

• Dried – The seeds may be dried and stored in a cool dry place out of direct sunlight. 

What are some ways to prepare or cook fennel?

Fennel is typically used as a spice or as a component of salads, roasted vegetable dishes, pasta sauces, stews, or side dish. 

To cut a fennel bulb follow these steps: 

1. Trim off stalks 
2. Trim root end slightly and peel off the outer layer of the bulb 
3. Cut the bulb in half (long-ways) through the middle of the root and cut out the inner core 
4. Then slice the halves either horizontally, vertically, or cut into quarters. 

The bulbs can be prepared in a variety of ways, including: 

• Raw – It is as easy as it sounds! Simply cut, slice, and enjoy.  

• Roasted – One of the most popular methods for cooking fennel bulbs is roasting them because it helps bring out the sweetness. Roast slices or quarters of fennel on a pan with oil and your favorite seasoning until tender. 

• Braised – Braising may help bring out the intense flavor of fennel. It involves searing the fennel at a high temperature, then placing it in a liquid to cook, while lowering the temperature. 

• Caramelized – Slicing the fennel into thin pieces then cooking in a pan over medium heat with oil until they are soft and browned will give you wonderfully caramelized fennel.  

• Grilled – Desire a smokier flavor? Wash and slice your fennel bulbs into wedges then brush them with oil and salt. Place them on the grill until tender and slightly charred.  

Tip: Wondering how to use fennel stems and fronds to reduce food waste? Fennel stems may be added to stock or soups to add their distinct flavor (but use sparingly) or toss the stems on the coals when grilling fish. The fronds can be used as garnishes or added to a mix of parsley and dill to create a tasty seasoning for fish.

What pairs well with fennel? 

Fennel is an extremely versatile plant and has a vibrant flavor that accents foods wonderfully. Here are some ideas for food and flavor pairings:  

• Fennel’s best friends include fish, shellfish, pork, chicken, citrus, strong cheeses like Parmesan and Gorgonzola, tomatoes, asparagus, and cucumber.  

• Fennel pollen may be used to sprinkle on seared or grilled fish fillets. 

• Fennel seed is one of the spices used in Chinese five-spice powder. In India, it is used in savory dishes and chewed after a meal as a breath freshener and digestive aid. 

• Pork and fennel seed go very well together. The seeds are often used in seasoning Italian pork sausages and pair well with pork loin and other cuts.  

What do I make with fennel? 

• Check out our recipe of the month for a refreshing fennel-citrus chicken salad! 

• Roasted Fennel with Parmigiano Cheese – Bring all the flavors together by roasting fennel with some balsamic vinegar, lemon, olive oil, sea salt, parmigiano cheese, and fennel fronds for a delicious side dish. 

• Pan fried Fennel – need something easy and quick? Try fennel bulbs with lemon pepper seasoning and olive oil sauteed in a pan. 

• Soups and Stocks – Add fennel stems to soups and stocks. Here are some ideas of soups that pair well with fennel:  

• • Fennel and Potato soup  

• • Tomato and Fennel soup  

• • Leek, Fennel, and Celery soup 

• • Creamy Mushroom and Fennel Soup 

• • Chickpea and Fennel Soup 

• Pasta – Toss fennel into pasta or risotto. Here are a few ideas: 

• • Pasta with Fennel and Sausage 

• • Fennel and Lemon Pasta 

• • Fennel and Tomato Pasta 

• • Fennel and Bacon Carbonara 

• • Penne with Fennel Seed, Garlic, and Chili Flakes 

• Try out our previous recipe of the month – Roasted Beets and Fennel with Pistachio Gremolata 

Take a look during your next trip to the produce aisle or farmer’s market and see if you spot the fronds of fennel waving you down, inviting you to not only experience its unique flavor, but also take part in its rich historical legacy each time you add it to your plate. We hope this blog answered some of your questions about fennel and only left one remaining— what recipe for fennel do you want to try first?  

Get to know the author:

Originally from Iowa, Grace Strahan is a Dietetic Intern studying to become a Registered Dietitian this year. Connecting with food is a personal matter for Grace where she loves to enjoy time with friends and family over a shared meal anytime she can.

More Information:

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!