Today I want to talk about a plant called fennel. I discovered it for myself just a couple of years ago and I think that it is greatly underestimated and is little used in Russia, although it is available everywhere, it is not at all expensive, and it is stored and prepared quite simply.
Fennel is very rich in nutrients, the most important of which is anethole. It is a component of fennel essential oil and one of the most potent anti-cancer agents – possibly due to a biological mechanism that stops or prevents the activation of the NF-kappaB molecule, which causes changes in genes and provokes inflammation.
Vitamin C, the most active in fennel (17% of the daily value), is able to neutralize free radicals that cause inflammation in the body, which can lead, in particular, to joint degeneration and arthritis. Other vitamins and minerals in fennel include potassium, an electrolyte that fights high blood pressure, and folic acid, which helps convert potentially harmful molecules (homocysteine) into a benign form.
The dietary fiber in fennel limits the rise in blood cholesterol levels. In addition, they absorb water from the digestive system and help remove carcinogens from the colon, thereby helping to prevent colon cancer. Several other nutrients found in fennel play a supporting role – manganese, calcium, iron, magnesium, phosphorus, and copper.
The long, graceful twigs of fennel contain a number of important vitamins such as pantothenic acid, pyridoxine (vitamin B6), niacin, riboflavin, and thiamine. Phytonutrients in fennel seeds and bulbs contain rutin, flavonoids, quercetin and kaempferol, antioxidants that fight infection, aging, and degenerative neurological diseases.
Research results also suggest that fennel seed oil can be effective in treating childhood colic, while the only reliable drug today – dicyclomine hydrochloride – leads to the development of serious side effects and death in 5% of children.
How to choose and store fennel
To get the most out of fennel, choose clean, hard, and firm bulbs that are whitish or pale green in color with no signs of decay, dents, or sap. Both stems and leaves should be green. Avoid plants with signs of flowering buds, as this means the vegetable is overripe. Fresh fennel has a strong aroma reminiscent of licorice or anise.
Store fresh fennel in the refrigerator in the fruit and vegetable container for about four days. However, it is best to consume fennel immediately after purchase as it loses its flavor over time. Dried fennel seeds should be stored in an airtight container in a cool, dry place for about six months. In the refrigerator, fennel seeds will stay fresh longer.
Cooking tips
All three parts of fennel – the bulb, stems, and leaves – are edible. Cut off the stems from the bulb where they meet. If you don’t need a whole onion in your recipe, first cut it in half, remove the base, and then rinse with water before proceeding with shredding. Fennel can be cut into pieces of different sizes and shapes, depending on the recipe and your personal preference. The best way to slice the fennel is vertically along the onion. If the recipe requires the fennel to be chopped, diced or stripped, it is best to remove the core first. Fennel stems can be used for soups, stews, and preserves, and the leaves can be used as a condiment.
To be honest, I don’t like the aniseed flavor of fennel, so I didn’t enjoy eating it fresh. For myself, I realized that the best way to benefit from fennel is freshly squeezed juices. I make vegetable juices at home almost every day and fennel has become a constant ingredient for me. Mixing with lemon, carrots, spinach, celery and other vegetables and herbs, the smell of anise is lost. I also add it to soup or stews. The fennel salad recipe can be found below the link.
If you haven’t tried fennel yet, I highly recommend it, your body will be grateful!