Yesterday, 6:18 AM
here is an article I wrote on the topic for the local paper:
Fennel for Tummies
By Lola Babalon
What it is
A tall, stalky weed commonly seen by roadsides. Like many fragrant medicinal herbs Fennel (Foeniculum vulgare) is native to the Mediterranean region. The plant is cultivated for culinary and medicinal purposes in most temperate regions. Fennel has frothy, delicate leaves, big white roots and aromatic seeds. The whole plant smells and tastes faintly of licorice. All of it is edible, but most frequently used are the seeds and root bulbs.
Quotes & History:
Fennel’s beneficial properties have been known for a long time. Hildegard von Bingen, a German visionary and herbalist had this to say in 1173:
“Fennel has a pleasantly warm nature, it’s neither dry or cold. However it’s eaten, it makes people cheerful and provides a pleasant warmth and good digestion. If you eat Fennel, or Fennel seeds everyday, it decreases the evil phlegm or inner decay, it suppresses bad breath and brings clear vision to the eyes.”
John Parkinson’s herbal Theatricum Botanicum, after which our local theater was named, was written in 1640. He states that it’s culinary use originally came from Italy.
“The leaves, seeds and roots are both for meat and medicine. The Italians especially do much delight in the use thereof, and therefore transplant and whiten it, to make it more tender to please the taste, which being sweet and somewhat hot. It helps to digest the crude quality of fish and other viscous meats. We use it to lay upon fish or to boil it there, as also the seeds in bread and other things.”
It seems Fennel also has a long history as a weight loss herb, as William Coles in 1650 wrote in Nature’s Paradise:
“Both the seeds, leaves and root of our Garden Fennel are much used in drinks and broths for those that are grown fat, to abate their unwieldiness and cause them to grow more gaunt and lank.”
Where to find it
A common weed that abundantly grows up to 7’ tall at roadsides or near gardens. Once it has become established in an area it will deter other plants from growing there. The white root stock is found in the produce section, the seeds on the spice rack, or in bulk at Indian and health food stores. For medicinal purposes it comes conveniently packaged in teabags or capsules.
What it does
Fennel tea is widely used in Europe to calm babies, and to promote an abundant milk supply for their moms. It improves digestion and is a Phyto-estrogen, which makes it beneficial to women in menopause. It’s known to be carminative, which means: anti-flatulence, it’s also stimulant, diuretic, and diaphoretic.
Medicinal Uses
The constituent oils of Fennel Seed have considerable antioxidant qualities. Historically used for promoting milk in nursing mothers, also to break up stones in the kidneys, it aids digestion, is known to quiet hiccups and prevent nausea. Fennel helps with digestive problems, PMS, it breaks up fluids and toxins, cleanses tissues, helps with menopausal problems, obesity or constipation. Essential Oil of Fennel is principally used as in the same way, of course it‘s much more potent and concentrated. Do not take any essential oils internally, unless you are under the care of a qualified health care practitioner.
Dose: take 2 capsules of powdered Fennel seed as needed, up to 3 times daily.
Tea: 1 tbsp of bruised seeds in 1 pint of boiling water. Let steep covered for 15 minutes: take 1 teaspoonful (infants) to wineglassful (adults).
Culinary Uses:
Improves the flavor and digestibility of heavy dishes such as meats, beans or dairy. Frequently used to season Italian Sausage. The white roots make a crunchy, anis flavored addition to salads. It’s quite tasty when steamed, baked, sautéed or stir fried, but itself or as part of stew. The fresh green leaves provide a tasty trailside snack, along with the seeds, about to come into season. Chewing the seeds relieves thirst, plus it’s a tasty breath freshener.
Recipes:
Five spice powder
This culinary treasure is a staple in Asian cooking. It’s five flavors correspond the traditional Chinese elements and their flavors. It imparts an intricate, spicy flavor to meat and veggies dishes, and in small quantities for pastries or cookies. You can find this on the spice rack or make your own:
In a small skilled dry toast until fragrant 2 tbsp black peppercorns, pour them into a bowl. Continue to roast separately until fragrant: 3 star anise, 2 tsp fennel seeds, 2 cinnamon sticks, broken into small pieces, 6 whole cloves. Mix well and grind to a powder in a blender, coffee mill or food processor. Keeps for about 6 months in a dark glass container.
Glazed Carrots
1 lb of carrots
3/4 cup water
2 tbsp soy sauce
2 tbsp brown sugar or honey
2 tbsp butter
1 tsp five spice powder
Wash, peel and chop the carrots. Combine the water, soy sauce and sugar, set aside.
Melt the butter in a frying pan over medium heat. Add the carrots and five-spice powder, stir over medium heat until fragrant. Add the water, soy sauce and sugar mixture, bring to a boil. Lower the heat, cover and gently simmer the carrots for about 10 minutes until tender when pierced with a fork. Remove the lid and turn up the heat up to high and cook, stirring occasionally, until most of the liquid has evaporated. Serve hot.
Roasted Potatoes with Fennel
1 pound of red, white or creamer potatoes, cut into chunks
1 fennel bulb, cut into strips
1 Vidalia onion, peeled and diced
2 garlic cloves, peeled and diced
2 tbsp of olive oil, salt & cayenne to taste
Preheat the oven 400* Mix all ingredients in a bowl until well coated. Oil a backing sheet and spread with the mixture, bake for 30 to 40 minutes until crisp.