Fennel

This aromatic herb has been revered in cooking since the times of ancient Greece and Rome. Fennel’s unique aroma and taste is similar to sweet licorice or anise, with the crunchy texture of a celery stalk. As a member of the Umbelliferae family, it is closely related to carrots, parsley, dill and coriander. Enjoy this vegetable from autumn to early spring.

Organics fennel in the field.
Close up of Josie’s Organics fennel in the field
Organic fennel product shot. Organic fennel product shot.

Tips

Though most popular in French and Italian cooking, the refreshing taste of fennel lends itself to a variety of cuisines. This sweet, crunchy vegetable is completely edible – bulb, stalk, leaves and seed

Fennel is most commonly enjoyed raw, braised, roasted, or grilled, but the list doesn’t stop there. Try it baked with parmesan, or served pan-fried with lemon wedges. With its slightly bitter taste, fennel is best complimented by a hint of citrus, such as a tossed green salad with juicy orange wedges and walnuts.

When shopping for fennel, look for firm white or pale green bulbs that are free from splitting or bruising. Both the stalks and leaves should be bright green in color.

Store in the refrigerator in a plastic bag in the crisper drawer. Fennel keeps for about four to five days. Try to use fennel as soon as possible; flavor is lost as it dries out.

Nutrition

Fennel is a good source of Vitamin C, with 14 percent of the daily recommend value in a single one-cup serving. It is also a good source of fiber, potassium and molybdenum. Other vitamins present include vitamin B6 and folate.

Quick Celery-Fennel Stir Fry with Cashews

Ingredients

  • 3 Tablespoons rice wine vinegar
  • 1 Tablespoon honey
  • 4 Tablespoons canola oil
  • 5 cloves garlic, finely chopped
  • 1 Josie’s Organics fennel–bulb cut into quarters and sliced very thin; stalks cut at a 45-degree angle about ⅛-inch thick
  • 6-8 Josie’s Organics celery ribs, cut at a 45-degree angle about ½-inch thick (save a handful of leaves to finish)
  • ½ teaspoon red chili flakes
  • Fresh cracked black pepper
  • ¼ cup lightly salted cashews, toasted and chopped

Serves 6

In a small bowl, whisk together vinegar and honey. Set aside.

Heat a wok or large skillet over medium-high heat 2-3 minutes or until hot enough to sizzle a drop of water. Add oil and garlic. Cook 1 minute. Add fennel. Cook 4-5 minutes to soften – stirring frequently with a wooden spoon. Add celery. Stir 4-5 minutes until fennel is slightly browned on edges and celery is crisp-tender but still bright green.

Pour vinegar honey mixture over fennel and celery, and add the chili flakes. It will bubble up and release the fragrance of the sweetened vinegar. Stir and let cook 1 more minute.

Season with black pepper. Toss in celery leaves. Transfer to a large plate or serving dish. Sprinkle chopped cashews on top.

Nutrition
Calories
150
Total Fat
12g
Saturated Fat
1g
Carbohydrates
10g
Sugar
6g
Protein
2g
Fiber
2g
Sodium
68mg