Fennel

A fennel bulb contains: fats, proteins, carbohydrates, dietary fibre, as well as potassium, sodium, vitamin A, vitamin C, vitamin B6, calcium, magnesium, phosphorus, zinc, selenium, manganese, niacin, beta-carotene and zeaxanthin.

Fennel is used to relieve digestive disorders such as bloating, flatulence, diarrhoea or constipation, but also to relieve eye disorders and coughs.

Fennel can strengthen the bone system

Due to its high calcium content, fennel helps maintain healthy bones by increasing their density. The phosphorus and magnesium in fennel are also beneficial for the skeletal system.

Helps regulate blood pressure

Due to its high potassium and low sodium content, fennel can help lower blood pressure.

Stimulates digestion and regulates acidity

Fennel contains fibre that stimulates intestinal transit, combats constipation and alleviates the symptoms of irritable bowel syndrome, balances stomach pH and reduces hyperacidity.

Fennel aids weight loss because it is rich in dietary fibre, which maintains satiety and reduces appetite.

It can improve memory

The choline in fennel is necessary for restful sleep, improved memory and learning ability, and muscle function.

Stimulates metabolism

Fennel is a rich source of vitamin B6, which means it stimulates metabolism by helping to convert carbohydrates and proteins into glucose and amino acids.

It is beneficial for eye health

Vision loss with age is due to macular degeneration. The antioxidants found in fennel reduce the inflammation that underlies this degeneration. Fennel contains antioxidants that are important for vision: zeaxanthin, beta-carotene and flavonoids.

May regulate thyroid activity

Long-term consumption of fennel has been shown to reduce serum levels of thyroid hormones (T3 and T4).

May relieve menstrual pain

Fennel helps prevent uterine contractions, which cause menstrual pain.

Stimulates lactation

Fennel can stimulate milk production in breastfeeding women, but it is best to seek medical advice.

Fennel can also be found in the form of dietary supplements such as capsules, oil or tincture, and fennel tea can also be made.

To prepare fennel tea, add 1 tablespoon of the herb (dried seeds) to 250 ml of boiling water and leave to infuse for 15 minutes. Strain the tea and drink on an empty stomach. You can drink 3 cups a day, half an hour before meals.

Fennel tea aids digestion, supports weight loss and improves breast milk production. It contains powerful antioxidants and nutrients: vitamins A, C, D, B complex and other beneficial bioactive compounds and helps the body with the benefits mentioned above.

Fennel has a crunchy texture and a slightly sweet flavour and can be eaten raw or cooked, but to be tasty, it must be chosen correctly. When buying fennel, avoid bulbs that have spots or a slightly soft texture. The bulb should be firm, without spots, and the stalks should be green, not wilted. When stored in the refrigerator, fennel stays fresh for about 4 days. It is good to know that fennel has an intense, distinctive flavour, so it may not be to everyone's taste. Therefore, if you have never eaten fennel before, it is advisable to buy just one bulb to see if you like its taste and smell.

Fennel can be eaten raw, after removing the skin and cutting it into pieces. It can be added to salads or eaten with vegetable creams or cold sauces, such as hummus or guacamole.

If you want to cook it, remove the stalks with a knife, then cut the bulb vertically. After that, you can chop the bulb as desired. Fennel can be used in soups, cream soups, but also sautéed with other vegetables, in sauces and stews. Fennel bulbs can be baked in the oven and served as an appetiser or side dish. It is true that raw fennel is the most nutritious, but cooked fennel also retains some of its properties.

Although fennel is a healthy vegetable that does not cause problems when consumed, it can cause certain problems in people with certain conditions. People who are allergic to certain spices may also be allergic to fennel.

Because it contains high levels of potassium, fennel should be avoided by people with kidney disease. Heart patients taking beta-blocker medication may have high potassium levels in their blood, which means that they should also avoid fennel or seek medical advice if they wish to include it in their diet.

As we said, fennel has a strong flavour that may not be to everyone's liking, but if you've decided to give it a try, here are some recipes with fennel.

Fennel gratin

If you like broccoli, potato or courgette gratin, you can also try fennel gratin.

Ingredients

4 large fennel bulbs, a pinch of nutmeg, 1 clove of garlic, crushed, 200 ml heavy cream (25-35%), 50 g Parmesan or Pecorino cheese, salt and pepper to taste.

Preparation

Preheat the oven to 180 degrees Celsius.

Place a saucepan with water and salt on the stove to boil. Cut off the tops of the fennel and discard, as well as about half a centimetre from the base. Then wash the remaining bulb thoroughly, cut into slices and place in the saucepan with boiling water. Boil for 5-6 minutes, then drain well. Arrange the cooked slices in an ovenproof dish, season with salt and pepper to taste and add the ground nutmeg. Mix the crushed garlic in a bowl with the cream and then pour over the fennel. Grate the Parmesan cheese on top, then bake for 20 minutes until the crust turns golden brown.

Penne with fennel and sausage

For a hearty weekend lunch, we suggest a serving of pasta with fennel and sausage.

Ingredients

1 fennel bulb, thinly sliced 1 leek, thinly sliced 250 g chopped broccoli

300 g short pasta, 1 tablespoon olive oil, 6 fresh sausages (vegetarian sausages can also be used, according to preference), 2 cloves of garlic, crushed, 2 tablespoons fennel seeds, 1 tablespoon tomato paste

2 carrots, grated, tinned tomatoes (400 g)

Preparation:

Bring a large pot of salted water to a boil, reduce the heat to medium, then add the leeks, sliced fennel and broccoli and cook for 3 minutes until the vegetables are tender. Remove them with a slotted spoon, but do not discard the water. In the same pot of boiling water, add the pasta and cook for a few minutes until al dente.

Heat a frying pan over high heat, add the olive oil and the meat removed from the sausages and break it into small pieces in the pan with a wooden spoon. Fry the meat until lightly browned, for 5 minutes, then add the garlic, fennel seeds, tomato paste and mix everything together for 30 seconds. Reduce the heat to medium, add the cooked vegetables and grated carrot to the pan and stir gently for another 5 minutes.

Finally, add the tinned tomatoes and, after mixing everything together, leave the meat and vegetable sauce to simmer for 10 minutes. Once the pasta is cooked, drain it, keeping a cup of hot water aside, and add it to the pan with the sauce, adding a little water from the cup if the sauce seems too thick.

After two minutes of stirring well, turn off the heat and serve.

Anise tea is recommended for reducing nausea, reducing spasms in the gastrointestinal tract, improving digestion and increasing milk secretion in nursing mothers.

Caraway tea is known to be used for babies, as it is known to be a good treatment for colic. Caraway tea is also recommended for mothers during breastfeeding, as it stimulates milk secretion.

Fennel combines the benefits of anise and caraway.

For a complete effect, it is recommended to consume cumin tea in combination with other herbs, such as cumin and anise tea or cumin, fennel and anise tea.