A licorice fragranced vegetable may seem like a strange combination, unless you have come across fennel, the whole plant, feathery frond and bulging stem. As it turns out, this aromatic perennial (or annual depending on your climate) in the carrot family has a fascinating history, playing a medicinal and even mystical role in our culture since ancient times.

As a commercial farmer years ago, I explored growing fennel to appeal to high-end restaurant chefs, In the last five years at the campus farm, I have learned that it is simple to grow, has many organic uses (beneficial insects love it!) and newly discovered recipes continue to pull me into its culinary orbit.

Native to the Mediterranean, fennel is a member of the Umbeliferae or Apiaceae family. It is related to cumin, dill, caraway and anise, all of which bear aromatic fruits that are commonly called seeds. It is native to southern Europe but is now naturalized in northern Europe, Australia and North America and is cultivated around the world.

The plant sends up four or five smooth stalks that are hollow and bear feathery foliage on clasping leafstalks. The foliage blooms in large, flat umbels of golden yellow flowers in late summer, which ripen to gray-brown seed.

Although fennel is a perennial or biennial to Zone 7, it may grow as an annual as far north as Zone 4. In Seattle, I often see fennel growing along the Burke Gilman bike path, where it has naturalized and self-seeded.  A tip for growers, I do not recommend planting fennel near dill, this may result in hybrid plants (f you save seed) and the flavor may be affected. At the UW Farm we group all Apiaceae plants in the same plot. I try to keep a few beds or some distance between the fennel and dill.

History & Uses

Fennel was used by the ancient Egyptians as a food and medicine, and was considered a snake bite remedy in ancient China. During the Middle Ages it was hung over doorways to drive away evil spirits. Fennel is also associated with the origin of the Marathon. Ancient Athenian Pheidippides carried a fennel stalk on his 150 mile, 2 day run to Sparta to gather soldiers for the battle of Marathon with Persia in 490 B.C. The battle itself was also reportedly waged on a field of fennel.  Native Americans use wild fennel, or perennial Lomatium species growing in the Northwest as a staple food.

Fennel seeds are aromatic and sweet, with a flavor similar to anise. I find that many consumers who purchase, obtain, or grow fennel are also unaware that all parts of the plant are edible, including the flowers. Fennel seeds are baked into breads, biscuits, stuffing, and Italian sausages, and added to sweet pickles and sauerkraut. Stems can be grilled with fish, meats and vegetables, and leaves can be added to salads, olives, fish, snails or used as a garnish.

Tea can be made from fennel seeds and leaves. The essential oil from the seeds is added to perfumes, soaps, pharmaceuticals and cosmetics. Fennel oil, seeds or extracts are also used to flavor prepared foods including meats, ice cream, candy (pictured above), baked goods and condiments as well as liqueurs like Sambuca, non-alcoholic beverages and toothpaste.

Fennel has been used as a carminative and weight-loss aid, and seeds have been eaten during Lent and fasts to stave off hunger. In traditional medicine, fennel was used as an aphrodisiac and to encourage menstruation and lactation, although some sources caution against the latter use due to possible toxicity to infants. Fennel seed and oil are approved by the German Commission E for short-term treatment of dyspepsia, flatulence and upper respiratory catarrh. Oil is reportedly antioxidant, antimicrobial, antispasmodic, and stimulates gastrointestinal motility. Allergic reactions to fennel are possible but rare. According to the German Commission E, certain preparations are not recommended for pregnant women and young children. As a larval plant for the swallowtail butterfly, fennel can be grown in butterfly gardens.

Other Facts

Swallowtail caterpillars will feed on the leaves without overtaking and destroying the plant. Fennel can also be planted in perennial or herb borders. To discover new ways to consume fennel we have included recipes and links below for inspiration,. Additionally, you might visit this link for 68 variations from Bon Appetit!

While other vegetables feature in this veggie broth, fennel will be the star of the show because of its strong aromatics.

INGREDIENTS

• 1 fennel
• 4 celery sticks
• 1 carrot
• 1 white or yellow onion
• 1-2 bulbs of garlic
• ~5 Bay leaves
• Salt & pepper to taste

INSTRUCTIONS

1. Remove the feather-like leaves along with the stems from the bulb of the fennel. The leaves and stems will be used for the broth. (Save the bulb for later! – It can be added to many dishes!)

2. Roughly chop the fennel leaves and stems, carrot, and onion.
3. Peel the garlic cloves and crush them.
4. Add all the ingredients snuggly into a pot and add just enough water to cover them.
5. Low boil for ~2 hours.
6. After the broth is done (when it reaches desired strength), either strain the broth into a separate container, or carefully remove all the veggies and bay leaves from the pot.

Use your broth however you like. I made soup with mine that included the fennel bulb, 1 large potato, 1 large carrot, 1 yellow squash, and a can of diced tomatoes.

How to cut the fennel bulb:
 

• Slice the fennel bulb in half as shown in the picture and remove and discard the core from each half. You can cut the remainder of the bulb however you like according to what dish you add it to.

Some other ways to eat fennel:

• Remove just the feather-like leaves from the fennel and use them as a fresh herb to flavor and top dishes. You could also dry them out to use over time.
• Use the stems and bulb (without the core) in any dish such as soups, stir-fries, rice dishes, salads, etc. I added some slices of the bulb to a salad and it was delicious!

Side note: fennel can be eaten raw or cooked, and can be used anywhere you might use celery and/or onion.