Summer Ingredient Essentials: Fennel

With a flavor reminiscent of anise, fennel is known for its aroma, flavor, medicinal properties and its use as a primary ingredient in absinthe. No, you aren’t hallucinating, fennel is that good! Fennel clocks in at under 30 calories per cup. A boost of Vitamin C, as well as an abundance of phytonutrients, makes fennel an antioxidant powerhouse. A good source of potassium, folate and fiber, fennel not only tastes delicious but helps support your body from the inside out!

How do I pick the best garlic fennel?

Fennel looks like a robust ingredient, but it is quite delicate. The fronds in particular should be bright and aromatic. The stalks and fronds should be green and have no dry tips or browning. When inspecting the bulb, look for smooth white or light green skin that is firm to the touch. Pass up bulbs that have brown spots, have soft spots or are too large. These characteristics indicate that the fennel was picked late or is not fresh, which leads to leathery, lackluster cooked fennel. If you can, pick up fennel that has the fronds intact. These little fronds are full of mild licorice flavor and are wonderful to use as garnish or as an ingredient all their own.

What can I make with fennel?

Fennel is as versatile and flexible as you want it to be. Perfect with sweet and savory dishes, fennel can accent any dish you can create. It does well braised, roasted, caramelized, sautéed and is perfectly crunchy and delicious when raw. Fronds can be used to make pesto, bread and candies, as well as adding great flavor to sandwiches and salads. Tarts, soups, gratins, biscuits, sauces, pizzas, chutneys, salads and risottos all benefit from some fennel bulb action!

Preparation is easy. First, wash and dry your fennel bulb and fronds. Cut fronds off from top of bulb and save for another use. Slice off the root end of the bulb. To remove some of the tough exterior without losing out on a complete layer of fennel, peel the outer layer with a vegetable peeler. From here, prep depends on what you are going to make with your fennel. For instance, braised or roasted fennel should be halved or quartered while fennel for salads and sautés are best sliced thin.

Storage? First and foremost, only wash your fennel before you are about to use or consume it. Fennel will keep fresh for over a week in the refrigerator if stored in a perforated plastic bag. To make your own, pierce a ziplock bag with a toothpick 20-30 times through both layers of plastic. Fennel can also be frozen for up to 10 months. To freeze, wash and dry fennel bulb thoroughly, transfer to freezer bag, remove as much air as possible, zip and store in freezer. Fronds can also be frozen the same way, but both the fronds and bulbs lose much of their flavor when thawed.

Next two Latin-inspired fennel recipes to get you cooking…

Bacon Wrapped Fennel with Agave Glaze

• 2 fennel bulbs, without fronds
• 6 strips bacon, uncured
• 1/4 cup agave
• 2 tablespoons olive oil 
• zest of 1/2 lemon 
• salt and pepper, to taste

Get the full recipe.

Caramelized Onion and Fennel Tarts 

• 1/4 cup plus 1 tablespoon olive oil
• 1 teaspoon red pepper flakes
• 3 cloves garlic, halved
• fronts of 1 fennel bulb, chopped
• 1 cup spinach, packed
• 1 cup kale leaves, packed
• 1 fennel bulb, thinly sliced
• 2 strips bacon
• 1/4 cup all-purpose flour
• 1/2 sheet puff pastry, thawed

Get the full recipe.