Often mistaken for celery, this vegetable has a different taste that is quite similar to anise or licorice. Fennel is often grown for its seeds and oil from the leaves and used for various food flavorings. Fennel is native to southern Europe and the Mediterranean area. The name fennel originates from the Greek word for "marathon” which is the famous battle at Marathon in 490 B.C. where the Greeks fought against the Persians who fought on a field of Fennel.
| | | Fennel | Serving Size: 44g
| Amount Per Serving | % Daily Value | | Calories 15 | | | Calories from Fat 0g | | | Total Fat 0g | 0% | | Saturated Fat --g | --% | | Sodium 25mg | 1% | | Total Carbohydrate 3g | 1% | | Dietary Fiber 1g | 4% | | Sugars 0g | | Protein 1g | | Vitamin A | 2% | | Vitamin C | 8% | | Calcium | 2% | | Iron | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. |
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Availability and Selection Fennel is available year round, with a peak season in fall and winter. Select fennel that are firm, have straight stalks, and green leaves. The bulbs should be compact in shape with the stalks fairly close and not too spread out. Avoid fennel that is discolored or show signs of splitting.
Storage and Preparation
Fennel is more delicate than celery and will dry out quickly. Before storing, cut the stalks off, wrap the stalks separately from the bulb in plastic bags, and store in the crisper section of the refrigerator. Fennel should keep for three to four days, but it is best to use it as soon as possible. Wash fennel stalks thoroughly and use in soups and stews. The feathery leaves can be used as an herb or garnish. The fennel bulb must be washed, trimmed at the base, and then can be sliced as called for in the recipes. Make Fennel Part of Your 5 A Day Plan - Slice or dice for stews, soups, and stuffing.
- Add to salads. A traditional salad combines sliced fennel with peeled, sliced oranges; drizzle with olive oil and salt and pepper to taste.
- Quarter bulbs, then boil or steam until tender. Sprinkle with Parmesan cheese and breadcrumbs and bake. Or top with light cream sauce and low-fat cheese, and then bake casserole-style.
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Recipes
Apple Fennel Soup
Makes 4 servings
Each serving equals one and one half 5 A Day serving
Source: Produce for Better Health/Washington Apple Commission Ingredients 2 cup low sodium chicken broth
2 cup water
½ cup white wine
2 Golden Delicious apples, peeled, cored and chopped
1 cup carrots, thinly sliced
1 small onion, thinly sliced
1 cup fennel, chopped
1 Bay leaf
¼ tsp dried thyme leaves
6 Peppercorns
4 tsp non-fat plain yogurt
In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle into soup bowls and serve with a dollop of yogurt if desired. Nutritional analysis per serving: Calories 85, Protein 3g, Fat 1g, Calories From Fat 9%, Cholesterol 2mg, Carbohydrates 18g, Fiber 3g, Sodium 119mg.
Braised Fennel with Shallots & Mushrooms
Makes 4 servings
Each serving equals one 5 A Day serving
Source: Frieda’s Inc.
Ingredients 1 fennel bulb, scrubbed
2 cups low sodium chicken broth
2 Tbsp olive oil
4 oz portabella mushrooms, sliced
½ cup fresh brown mushrooms, sliced
2 shallots, peeled and sliced
1 clove garlic, minced
Trim stems of fennel bulb to within 1/4-inch of bulb. Reserve some leaves for garnish. Cut fennel into quarters; slice crosswise. Place in saucepan with broth or water to cover. Bring to boiling; reduce heat. Simmer, partially covered, for 15 minutes, or till tender. Drain; remove. In same pan, heat oil; sauté portabella and brown mushrooms with shallots and garlic until tender. Toss with fennel. Garnish with some of the reserved fennel leaves. Nutritional analysis per serving: Calories 76, Protein 4g, Fat 2g, Calories From Fat 24%, Cholesterol 2mg, Carbohydrates 11g, Fiber 3g, Sodium 90mg.
Fennel & Mushroom Stuffing
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Wegmans Food Markets
Ingredients 2 Tbsp vegetable oil
1 large clove garlic, finely chopped
4 oz sliced portabella mushrooms
4 oz sliced shiitake mushrooms
1 large (1 lb) fennel bulb, washed, trimmed and thinly sliced
1/3 cup finely chopped fennel leaves
2 cups dried bread cubes
½ cup low sodium chicken broth
Heat oil in skillet. Add garlic and mushrooms and cook on MEDIUM heat until mushrooms are browned. Add fennel and sauté until tender, but slightly crunchy. Stir in fennel leaves and bread cubes. Add chicken broth to moisten stuffing. Nutritional analysis per serving: Calories 95, Protein 3g, Fat 3g, Calories From Fat 28%, Cholesterol 0mg, Carbohydrates 15g, Fiber 3g, Sodium 56mg.
Fennel Citrus Salad
Makes 4 servings
Each serving equals one 5 A Day serving
Source: Wegmans Food Markets
Ingredients 1 medium, about 1½ lbs, fennel bulb, thinly sliced
4 medium navel oranges, peeled and sliced
¼ cup thinly sliced red onion
¼ cup Kalamata olives, pitted
2 tsp olive oil
2 Tbsp fresh lemon juice
Combine fennel, oranges, red onion and olives. Drizzle with olive oil and lemon juice. Toss gently and serve.
Nutritional analysis per serving: Calories 130, Protein 3g, Fat 3g, Calories From Fat 26%, Cholesterol 0mg, Carbohydrates 26g, Fiber 7g, Sodium 90mg. Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion
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