Fennel

Fennel Fennel is an ancient Mediterranean vegetable with a profound history. Fennel is the latin word for hay, and this deliciously different vegetable includes hints of this animal feed. As a perennial herb, fennel is a large bulb with tall stalks. At the top of the stalk, fennel seeds can be extracted and used in a variety of savory and sweet recipes. Growing to over three feet in height, the taste and appearance of the leaves are very similar to dill.
Key Nutrients
Fennel is a great source of potassium, vitamin C, fiber and folic acid. Fennel also provides a high amount of dietary fiber, while being a food low in fat content.

Health Benefits

Potassium – Potassium is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. High levels of potassium are associated with reduced risk for stroke, improved blood pressure control as well as bone health.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Season

Fennel is planted in the springtime, and matures during the summer months. Being commercially available, you can find this unique vegetable year round in most supermarkets.

Nutrition Information

Per 1 cup (87 grams):

Calories (cKal): 27
Protein (grams): 1.08
Total Fat (grams): .22
Carbohydrates (grams): 6.97
Fiber (grams): 2.7

Buying and Storing

When buying fennel, make sure the bulb is white in color and free of brown spots. When storing at home, make sure to keep in a sealed container or plastic bag for three or four days.
Best Way to Add to Diet
Fennel tastes great when shaved thinly and served raw. Since the color tends to change, its best to mix the shaved fennel with a bit of lemon juice to prolong its white, translucent color. Fennel also tastes great cooked. Cut the fennel into a small dice, and cook in a sauté pan with tarragon or dill. Add fennel to a soup of omelet for an extra amount of taste and texture.