Fennel its image and description. The use of fennel

Instructions for use:

Fennel is a perennial or biennial plant that belongs to the Umbelliferae family. In height, the plant can grow up to 2 meters, its stem is straight and round, strongly branched from above. Fennel root is represented by a fleshy bulb, yellow-white in color. Fennel leaves are very similar to dill. From above, all parts of the plant are covered with a bluish bloom. Fennel blooms like a regular dill. Fennel fruits ripen in autumn.

Other plant names are as follows:

Pharmacy dill;
Voloshsky fennel.

The Mediterranean is considered the birthplace of the plant. Fennel was known to man in ancient Greece and ancient Egypt, even then it was used as a spice and medicine. The first mention of the use of fennel and its properties dates back to the 18th century.

In the wild, fennel grows on dry rocky slopes, in ditches and along roadsides. Wild fennel can be found in the Crimea, Central Asia and Transcaucasia.

For the use of fennel as a medicine and spice, it is grown in the Krasnodar Territory, the North Caucasus, Ukraine, Belarus and Moldova. The most common plant variety in our time is Balonsky fennel.

The composition and beneficial properties of fennel

The main property of fennel is its high content of essential oils. So, different parts of the plant contain different amounts of essential oil:

Fruits (seeds) - 6.5%;
Leaves - 0.5%.

The essential oil of fennel fruit has a strong aroma and a sweetish spicy taste. The beneficial properties of fennel are due to the unique chemical composition and the content of numerous substances in it:

Fenhon;
Anethol;
Camphor;
Alpha pinene;
Methylchavicol;
Alpha-phellandrene;
Limonene;
Cineole;
Terpinolene;
Bornylacetate;
Citral.

Fennel fruits are rich in fatty oils. So, scientific reviews of fennel contain information that the seeds contain from 12 to 18 percent fatty oils. These oils include many valuable acids in their composition:

Oleic;
Petroselin;
palmitonic;
Linoleic.

The use of the beneficial properties of fennel in fruits is due to such a rich composition. But not only fennel fruits have useful properties, the use of the leaves and stem of the plant brings significant benefits to the body. So, the composition of the green part of fennel is also rich in various elements:

glycosides;
Vitamin C;
Carotene;
Flavonoids;
Minerals;
B group vitamins.

A distinctive feature of fennel, according to culinary experts, is its low calorie content. So, the calorie content of fennel is 31 kcal per 100 g. But 100 grams of fennel fruit is a very impressive mass. It is unlikely that someone immediately eats such an amount. In addition, it would already be an excessive use of this medicinal plant. There are many reviews about fennel, the use of which in large quantities, on the contrary, adversely affects health. In particular, it can cause indigestion, and even poisoning.

Preparations from the fruits of fennel have the following effects on the body:

Increased secretion of the digestive glands;
Spasmolytic;
Choleretic;
Sedative (sedative);
Diuretic action;
Antibacterial.

The use of fennel

The use of fennel, according to patients, gives an excellent effect in the treatment of numerous diseases. Fennel fruits and leaves are used for medicinal purposes. Fennel fruits have also been used in the manufacture of other medicines, to neutralize the bitterness of drugs and unpleasant odors. This is due to the distinctive property of fennel in the form of a strong smell and rich taste.

In numerous reviews of fennel, its beneficial effect on the central nervous system is noted. The antispasmodic and sedative properties of fennel are used in the manufacture of drugs for bronchial asthma.

Fennel fruit oil has been used as an expectorant for the treatment of colds. So, the use of fennel is advisable for the following diseases:

SARS;
Flu;
Bronchitis;
Pneumonia;
Laryngitis;
Tonsillitis;
Laryngotracheitis.

Fennel fruit oil is also used for flatulence, colitis and indigestion. The property of fennel to improve the functioning of the intestines is actively used in many diseases of the gastrointestinal tract. The use of fennel, in moderate doses, is also advisable for the prevention of constipation. This property of fennel fruits is used even for newborns and infants, to relieve stomach cramps and colic. The famous "Dill water" is made from fennel fruits.

In addition, a decoction of fennel fruits has been used in obstetrics and gynecology. The unique properties of fennel, according to pregnant women, help improve digestion and relieve attacks of toxicosis (nausea). The same effect from the use of fennel is achieved when it is used as food by women who have just given birth. The use of fennel helps a woman in labor to improve digestion. In addition, an unusual property of fennel, according to young mothers, is its ability to stimulate lactation. Taking tea from fennel fruits, women manage to quickly establish lactation. In addition, substances that provide the healing properties of fennel penetrate into the child's body through breast milk. Thus, it is possible to avoid excessive gas formation in a small organism. The use of fennel has a beneficial effect on the normalization of the menstrual cycle.

In cooking, fennel is used as a seasoning. Almost the entire plant can be eaten: its bulb, trunk (stem), leaves and seeds. From fresh herbs and fennel bulbs, according to culinary experts, salads and soups are prepared. Fennel fruits perfectly complement meat and fish dishes. In addition, fennel fruits are used in canning certain vegetables for the winter.

Essential oil from the fruit of fennel has also found application in cosmetology and perfumery.

Contraindications to the use of fennel

While the use of fennel and its properties by breastfeeding women is widespread, caution must be exercised. There are reviews of fennel from women who began to notice signs of allergies in themselves and their child after excessive use of this plant. The same goes for pregnant women. Do not independently prescribe and take drugs based on fennel. Moreover, the recommended dosage should not be exceeded. During pregnancy and lactation, the use of fennel is possible only in consultation with the doctor.

In addition, an absolute contraindication to the use of fennel is the hypersensitivity of the body, or individual intolerance to fennel fruits. In this case, a person may feel nausea and dizziness, even from the smell of the plant.

Excessive use of fennel, according to doctors in epilepsy, is extremely dangerous, and can be fatal.

Bulb of fennel or fennel Foeniculum Vulgare Miller), is a crunchy, slightly sweet product, the addition of which to Mediterranean cuisine brings its own unique refreshing note.

Most often used in Italian recipes, especially during the period of shortage of fresh vegetables: from autumn to early spring.

Fennel is a white or pale green bulb that radiates from closely spaced, fleshy stems. These stems are covered with feathery green leaves that resemble dill greens in appearance.

Bulb, stem, leaves and seeds - all parts of the plant are edible. Fennel belongs to the umbrella family and is considered a close relative of carrots, dill and coriander.

Since ancient times, fennel has managed to acquire a rich history. The ancient Greeks knew this sweet dill under the name "marathron" (literally "marathon"). It grew on the field of a grandiose ancient battle, which was later called the "Battle of Marathon" in honor of this amazing plant. Fennel was also awarded to the runner who delivered the news of the Persian invasion of Sparta to the ruler. And according to Greek myths, knowledge was given to man by the gods from Olympus in a fennel stalk filled with coal. Sweet dill was equally respected by the Greeks and Romans for its beneficial medicinal and culinary properties.

For centuries, fennel has been grown in Europe, especially in areas close to the Mediterranean coast, and also in the Middle East. Today, the United States, France, India and Russia are among the leading producing countries of this healthy vegetable.

Like many of its closest edible relatives, fennel contains its own unique combination of compounds, flavonoids (rutin, quercetin), kaempferol and its various glycosides, which provide the plant with powerful antioxidant properties.

Perhaps the most prominent representative of the phytonutrients in fennel is anethole, the primary component of the essential oil. In animal studies, anethole has been shown to be the best at reducing inflammation and preventing cancer. He was also able to protect the livers of experimental animals from poisonous chemicals. The researchers proposed to the scientific community a biological mechanism that would explain the anti-inflammatory and anti-cancer effects of the substance in question. This mechanism, called tumor necrosis factor (TNF), shuts down an intercellular signaling system responsible for altering potentially powerful genes responsible for tumors and inflammation.
In addition to the list of rare and therefore especially valuable phytonutrients, the fennel bulb is rich in vitamin C, this primary antioxidant that can neutralize free radicals in all water environments of the body. A daily supplement of vitamin C is especially good for those who suffer from osteoarthritis or rheumatoid arthritis. Another well-known benefit of this vitamin is in supporting the immune system and its powerful antibacterial properties.
As a very good source of dietary fiber, the fennel bulb helps lower blood cholesterol levels. And since fiber also easily flushes out potentially dangerous toxins from the intestines, this vegetable may be helpful in preventing colon cancer.
In addition to the fiber, fennel is high in folate and B vitamins, which are needed to convert the dangerous homocysteine molecule into other, less aggressive molecules. At high concentrations, homocysteine damages the walls of blood vessels and can lead to a heart attack.
Healthy fennel is a good source of potassium, a mineral that lowers blood pressure. Contains manganese, molybdenum, niacin, phosphorus, calcium, magnesium and copper.

What is good for human health

Sweet dill is used in the manufacture of mouth fresheners, toothpastes, antacids (acid neutralizers) and in cooking.

Fennel has many medicinal properties due to essential oils and other biologically active substances in the composition.

Anemia. Iron and histidine (an amino acid found in fennel) are helpful in fighting anemia. Since iron is the main "brick" of hemoglobin, and histidine stimulates its reproduction and helps the formation of other blood elements.
Disorders of the stomach. Chewing fennel seeds after every meal is a common practice, especially for people in the Indian subcontinent. This makes it easier to digest food and prevents bad breath. Some of the components of the essential oils found in fennel are biological stimulants of digestive and gastric juices, reducing gastrointestinal upset and facilitating the absorption of nutrients.
Bloating. Fennel may be helpful for gas and bloating. The secret lies in the carminative properties of the aspartic acid found in this plant. For appropriate medicinal purposes, fennel extract can be used by everyone from infants to the elderly.
Constipation. Powdered fennel seeds can be safely used as a laxative. Its stimulating effect supports the necessary peristaltic movements in the intestines, helping to fight constipation.
Diarrhea. Fennel is useful in treating diarrhea, especially if it is caused by microbial activity. Some components of its essential oils, such as anethole and cineole, have disinfectant properties. Some amino acids, such as histidine, aid in the digestion of food, thereby helping to treat diarrhea caused by indigestion.
Renal colic. Complex polymers are useful in the treatment of renal colic. Such polymers (phytoestrogens) have been found in anethole, the base component of fennel essential oils.
Breathing problems. Fennel can provide significant assistance in the treatment of diseases of the respiratory system, accompanied by a cough, since it contains all the same cineole and anethole, which, in addition to all the advantages already listed, are an excellent and, most importantly, natural expectorant.
Violation of menstruation. Fennel is also useful in easing menstruation and normalizing hormonal levels in women.
Eye diseases. Regular consumption of fennel, thanks to the antioxidants (vitamin C and arginine) and stimulants (essential oils, cobalt and magnesium), protects the eyes from inflammation, age-related diseases and macular degeneration. The juice from fennel leaves can be applied to the eyes to reduce irritation and fatigue.
diuretic property can rightfully be called another useful property of this plant. Eating it increases the amount and frequency of urination, helping to eliminate toxic substances from the body, helping to get rid of rheumatism, bloating and other related problems.
Breastfeeding mothers have fennel increases the production of breast milk.

It also strengthens hair, prevents hair loss, relaxes the nervous system, sharpens memory and has an amazing cooling effect in hot weather. In order to survive the heat, mix a small amount of fennel juice with water, add a little sugar and sea salt.

The impressive list of health benefits of fennel has contributed to its growing popularity among health food aficionados.

What is the harm

But any useful product is good in moderation. The components of fennel essential oils in overdose can be dangerous: they cause breathing problems, heart palpitations and a number of neurotic problems. So don't overdo it!

Young fragrant fennel leaves are very similar to dill.

Fennel ordinary (Foeniculum vulgare) belongs to the Umbelliferae (celery) family and comes from the Mediterranean, Southern Europe and Asia Minor. Already in ancient times, the Romans, Egyptians, Greeks, Chinese valued it as a spice and medicine. This is a powerful plant with a branched stem and pinnately dissected leaves with narrow long lobes. It is interesting that the bases of the leaves in the lower part of the stem are not arranged in a spiral, as in many of its relatives, but in a fan - in the same plane. Fennel blooms in July, its golden inflorescences (umbrellas) are fragrant and honey-bearing. However, the most intense smell is emitted by ribbed two-seeded fruits (8 mm long), similar to dill fruits. In 1 g, there are 180-350 pieces of fruit. In a mature state, in September, fennel fruits contain 2–6% essential oil, which contains up to 60% anethole and 12% fenchon. The fruits are also saturated with biologically active substances, vitamins, there are fatty oils (12–18%), proteins (20%) and sugars - for this, fennel is officially recognized as a medicinal plant in 20 countries of the world. The well-known "dill water" that helps babies get rid of tummy pains is made from fennel. In addition, the fruits of this plant improve lactation in nursing mothers, and they are also effective in bronchitis, stimulate appetite, act as a sedative, choleretic, disinfectant and laxative. Fennel promotes the absorption of fats and sugars, which protects the body from extra pounds and can be used in weight loss diets.

Therapeutic oil fennel

Fennel blossom in July

Fennel is demanding on soil fertility, photophilous and relatively cold-resistant. In the non-chernozem zone of Russia, it freezes out in severe winters, therefore it is cultivated as an annual plant. Fragrant fruits saturated with medicinal oils in our country can only ripen in the southern regions, mainly in the Stavropol and Krasnodar Territories, as well as in Ukraine, Belarus and Moldova, where mild warm winters, long summers and good moisture supply. The low-growing and compact variety 'Krymsky' is resistant to shedding of seeds and yields earlier than the variety 'Chernovitsky', in the fruits of which there is more than 5% of essential oil. It takes 135–150 days from germination to fruit harvest. To reap a good harvest for the varieties 'Zefir', 'Martisor', 'Oksamit Kryma' and 'Pepper', lime-rich soil rich in organic matter is required. Sowing seeds is carried out (as well as dill) in early spring in open ground to a depth of 2–3 cm. When shoots appear in 12–18 days, it is very important that there are no weeds that can drown out weak shoots. High seed germination persists for one year, after 2–3 years it drops to 20–40%. If the soil is infertile, then during the season 1-2 additional fertilizing with complex mineral fertilizer (up to 20 g / 10 l) with basic microelements is needed. As soon as the central umbrella dries up, and the side ones are still green, they begin to collect seeds. Mature seeds are dried (to a moisture content of 13%), then stored in bags in a dry, ventilated room.

Juicy fennel heads are a healthy and nutritious delicacy valued in many countries.

For the sake of fruits, fennel is grown in Europe and America, in India and China. As a spice, these fruits are used in the national cuisines of Romania, Hungary, France, Spain and Italy. Fragrant fennel fruits are used for marinades, syrups, liqueurs and medicinal teas, they are added when pickling vegetables, in confectionery - pies, puddings, cookies. Fragrant fennel oil has found application in perfumery.

Both leaves and fusiform roots of fennel can be used as food, which resemble parsley roots in appearance and taste. They are pulled out of the ground and either pulled out entirely or cut off at a height of 3 cm above the soil level. From the remaining roots grow shoots with fragrant leaves. Green fennel leaves are harvested for culinary or medicinal purposes before flowering, as soon as the plant has reached a height of 20 cm. This can be repeated 2-3 times in a season.

fennel vegetable stalks

Not only the fruits and leaves of fennel are useful. A valuable nutritious product is a fleshy thickening of the petioles at the base of the basal leaves, the so-called "head of cabbage". It turns out that some varieties of fennel are able to form juicy sprouts with a spicy-refreshing taste and sweet anise smell, moreover, they are saturated with ascorbic acid (50–90 mg%), carotene (6–10 mg%), vitamins K, E, B, PP and mineral salts. The concentration of essential oils in sprouts and leaves (0.6–1.5%) is lower than in fruits.

In Europe, varieties of vegetable fennel of Italian selection are especially popular, which are adapted to a mild climate - 'Bologna', 'Florentine', 'Sicilian', 'Italian Round', 'Zelma' and 'Carmo'. These are plants up to 60 cm tall and 45 cm in diameter. All of them do not tolerate transplantation, they show a tendency to shoot - they throw out the peduncle. The varieties ‘Cantino’ (‘Cantino’), ‘Romanesco’ (‘Romanesco’) and ‘Zeta Fino’ (‘Zeta Fino’) are considered more advanced, which form large heads of medium density with a spicy taste. The Dutch hybrid 'Rudy', which is resistant to bud formation, can be harvested 80 days after sowing.

Russian gardeners also have in their arsenal good varieties of vegetable fennel of domestic selection. The most common and early variety ‘Udalets’ was registered in 1996. During a warm summer, it forms a rosette of bluish leaves, and the whole plant grows up to 70 cm wide. In 40–55 days, a dense whitish head of cabbage 10–18 cm in diameter and weighing from 100 to 350 g is formed at the base of its shoot. At the beginning of 2000 ‑s, several mid-season varieties were bred - 'Luzhnikovsky Semko', 'Rondo', 'Soprano', 'Casanova', 'Aroma' and 'Corvette', giving sprouts weighing about 250 g in 60–70 days, plant height - 50 –60 cm. Vigorous and late ripening varieties include 'Leader' and 'Autumn Beauty', plant height reaches 180 cm, large bluish leaves are distinguished by a delicate aroma. The size of the sprout and the absence of a flowering shoot are determined by the timing of planting and growing conditions.

In central Russia, vegetable fennel is more reliable to grow through seedlings. With this method of cultivation, seeds are sown from early April to mid-May in boxes stuffed with light fertile soil. When shoots appear, thinning is carried out, then the shoots dive into peat-humus pots. Fennel does not tolerate transplanting well. Seedlings with 2–3 leaves in pots are planted in open ground after the June frosts, providing each plant with a feeding area of 50x20 cm. Seedlings are regularly loosened and watered. The lack of moisture stimulates the formation of a peduncle. Vegetable fennel loves sandy and loamy soil, demanding on fertility, especially on the content of boron in the soil. As the fleshy petioles thicken, hilling is carried out for 2-3 weeks so that the sprouts become sweeter and whiter, while almost half of their height is sprinkled with earth. Hilling can be replaced by wrapping with thick paper. Harvesting begins at the time when full-fledged heads of cabbage with a diameter of 8–10 cm are formed. After they are harvested, the leaves are removed and the lower part of the stem is cut off. Store sprouts in tight plastic bags in the refrigerator at a temperature of 5-10 ° C.

Anise-flavoured sprouts are consumed both raw and after cooking, for example, they are stewed or boiled, adding butter and breadcrumbs, meat and fish soups, vegetable salads and diet meals are prepared. Spicy leaves can be added to curds and cheese dishes. Shoots, leaves and umbrellas for flavor are placed when pickling cucumbers, canning tomatoes, sauerkraut. Fennel is part of the dry curry seasoning.

Some recipes with fennel:

"Dill water" from fennel

Take 1 teaspoon of crushed fennel fruit and pour 1 cup of boiling water. Insist 30-40 minutes. (possible in a thermos), then filter and slightly sweeten. Give 1 teaspoon to children 3 times a day for 15 minutes. before feeding.

fennel tea

Take 2-3 teaspoons of crushed fruits and pour 1 cup of boiling water, insist in a thermos for 30 minutes. Take 1/3 cup 3-4 times a day for coughs, bronchitis, whooping cough and asthma, as an antispasmodic, as well as for poor digestion and insomnia.

Fennel salad with apples

Chop 2 heads of fennel, then grate an apple of sour taste on a coarse grater. Add lemon juice, parsley and salt to taste.

Vegetable salad with fennel

Coarsely chop the vegetable fennel and cucumbers, add tomato slices, finely chop the onion or leek. Salt and pepper, season with sour cream and sprinkle with chopped green fennel or dill leaves.

stewed fennel

Finely chop the fennel heads, simmer in butter with onions until softened. Add a little meat broth and fried flour. Before serving, season with sour cream and fennel leaves.

Cottage cheese casserole with fennel

Boil 1-2 heads of fennel until softened, mash to a puree and mix with 250 g of semi-fat cottage cheese. Add chopped boiled egg, 1 tbsp. a spoonful of starch, 1 tbsp. a spoonful of butter, salt and pepper to taste. Mix everything until smooth, put in a mold, greased with oil. Bake 40 minutes until done.

Fennel is a cultivated plant widely distributed in Europe and the East. It is used as a spice, medicine, as an ingredient in dishes.
In Russia, fennel has not yet gained fame, although modern and alternative medicine considers it a pantry of health. The word "fennel" means "hay".

How to grow fennel

Fennel has two varieties: ordinary and vegetable.. Common fennel is especially popular with gardeners. Outwardly, it resembles dill: pinnate leaves, branched “legs”, inconspicuous, very small flowers collected in an umbrella, a tall stem reaching two meters in height. Common fennel is called in folk medicine "pharmaceutical dill", "Voloshsky dill".

Vegetable fennel is generally similar to ordinary fennel, but differs from it in a small head of cabbage at the base of the stem. The presence of a head of cabbage at the base of the leaves gives the resemblance of vegetable fennel to kohlrabi cabbage.

Both vegetable and common fennel are commonly grown from seeds. The change is sown in early spring (April) directly into the ground; by July, you can expect a harvest from common fennel. Some summer residents manage to get a double crop, so immediately after harvesting the first one, the following seeds are planted in the beds. By autumn (September) you can harvest a second crop.

Many gardeners grow fennel seedlings. In early spring (March), fennel fruits are planted in boxes, dived before planting in the ground. This method is popular when growing vegetable fennel. Heads of vegetable fennel are formed only in the second year.

Fennel requires special care and attention: fertile soil and watering. For vegetable fennel, for the formation of heads in the second year, it is necessary to ensure a comfortable wintering (covering material or a natural warm climate in winter - the Black Sea coast, Crimea, Transcaucasia).

Why is fennel so valuable

It is desirable to make friends with fennel for people who take care of their health and want to live a long time in a healthy body. Fennel is a source of essential oil and many vitamins that can rejuvenate and improve the human body.

Fennel ordinary is used to treat the digestive system, nervous system, biliary tract, as a natural hormone to restore women's health. Fennel can be called a babysitter for babies. Dill fennel water improves the work of the fragile digestive system of babies. Fennel has a sweet taste of anise and cumin. This combination allows parents to painlessly and calmly give dill water to babies, taking care of the well-being of their tummies. Fennel reduces gas formation, relieves bloating and colic.

Fennel, due to the content of atenol in its composition, is able to normalize cholesterol metabolism, thereby saving a person from heart disease.

Application of fennel seeds

Fennel seeds, outwardly similar to dill seeds, are used as a seasoning for meat, fish, and vegetable dishes.. They give the finished product a sweet-island flavor of anise, cumin, mint.

Fennel fruits are used in the manufacture of the alcoholic drink absinthe.

Hostesses, when harvesting for the winter, put fennel seeds in marinades, in pickles. Such a rarely used seasoning gives a unique taste to ready-made dishes and enhances the benefits of eating culinary masterpieces.

Fennel fruits are used in the fight against fungal skin diseases. Daily rinsing of infected areas of the skin with an infusion of fennel seeds helps to get rid of this insidious, difficult-to-treat disease.

Applications of fennel herb

Fennel leaves are used in the preparation of a variety of dishes. Together with cabbages, greens can be a separate ready-made dish, a side dish for meat or fish.

Greens are put in first courses, in salads to give a unique taste to food. In Aidzerbaijan, it is customary to add fennel leaves to pilaf.

The systematic use of fennel greens contributes to the normalization of metabolism, the growth of hair, nails, and the strengthening of teeth.

Fennel greens are used in veterinary medicine. Fresh fennel leaves protect animals from fleas, ticks.

Bath lovers often make brooms from fennel leaves and stems.. Bath procedures with such brooms treat skin diseases, acne, calm a person, and normalize the nervous system.

Application of fennel root

The fennel root is used less frequently than the rest of the plant. Traditional healers use it as a remedy that restores liver function, normalizes the action of the gallbladder, and increases intestinal motility.

The root contains fibers that are not fully digested. In the human body, they serve as a “panicle” that cleanses the intestines and liver.

Is fennel useful for everyone - contraindications for use

Despite the extensive list of positive properties of fennel, this miracle plant has contraindications. They are associated with individual intolerance to the smell of camphor, anise, cumin.

Pregnant women should use fennel with great caution.. This is due to the fact that "dill water" is insidious. With the wrong dosage, it can cause bleeding and lead to a threatened miscarriage.

Knowing the ability of fennel as a laxative, it is better to refrain from using it for diarrhea.

Fennel can cause allergies: skin rashes and conjunctivitis, angioedema. When using fennel, allergy sufferers should weigh the benefits and possible harm from using the plant.

Hypertensive patients should also use this plant with caution. Fennel may help increase blood pressure.

02.12.2017

Today, an important contributor to the world of spices, fennel, whose humble seeds are known for their medicinal properties and diverse culinary uses, is in the spotlight. The benefits of using this spice on a regular basis are many. Fennel seeds have health benefits that help regulate blood pressure, fight diseases, improve eyesight, relieve asthma, and more. Here you will learn everything about fennel: what it is, why it is useful, contraindications for use, how and what dishes with it cook and more.

What is fennel?

Fennel is a firm and crunchy bulbous vegetable that looks like a dill on top. All parts of the plant are edible, and the seeds, which have a warm, bright flavor similar to anise or tarragon, are used as a condiment in sweet and savory dishes around the world.

Fennel seeds (fruits) are especially popular in Italian, Indian and Middle Eastern cuisines.

What fennel looks like - photo

general description

Fennel is a perennial herb belonging to the Umbelliferae family, which also includes cumin, dill, anise, etc.

The scientific name for fennel is Foeniculum vulgare mill.

Synonyms: finokio, pharmacy dill, Volosh dill, sweet anise, sweet cumin.

This plant is native to Southern Europe and is widely distributed throughout Europe, the Middle East, China, India and Turkey.

Common fennel consists of a white or pale green bulb, from which closely spaced stems grow. The stems are covered with bright green lacy leaves.

This plant can reach up to 2 meters in height, it has golden yellow flowers in umbrellas, from which fruits are formed.

Seeds (fruits) outwardly resemble anise. They are oblong or slightly curved, about 3-4 mm long, light brown in color with thin vertical stripes on the surface.

The bulb, stem, leaves and seeds are all edible.

Fennel and dill - what's the difference between them?

Fennel leaves are very similar to fresh dill, so they are often confused and considered to be the same plant.

The table will show how fennel differs from dill.

External differences in the photo:

How is fennel seasoning obtained?

Fennel seeds are used as a seasoning, but all parts of the plant are also edible:

Roots - pull out in early spring in the second year of life or in late autumn of the first year.
Leaves and stems - cut before flowering.
Umbrellas - cut off until the buds have fully blossomed.
Seeds - harvested when the seed heads turn light brown. Collection is carried out in the early hours to avoid loss of seeds. The stems are kept under sheds until they are dry, then they are threshed and cleaned of random impurities and debris before being sent for sale.

What is the smell and taste of fennel

Fennel seeds have a pleasant anise-like sweetish-spicy aroma and taste.

Leaves and stems are used in salads, but the main attraction of fennel is the bulb itself. It is very dense and crunchy, and a bit like licorice and anise. It has a fresh, bright taste.

How to choose fennel

Choose bright white, spotless, heavy and dense bulbs. The stems must be firm. Avoid bulbs with too loose outer layers, with cracks.

It's best to buy fennel with the stems attached, or at least with the stems left over. Such bulbs are stored longer than those in which they are completely removed.

When buying seeds, look for them in colors ranging from bright green to light green. The freshest and best quality are usually bright green, plump, with a strong fennel flavor. Old seeds lose this bright color over time.

How to store fennel

Whole seeds should be stored in a cool, dry place, in an airtight container, away from sunlight. The spice will not lose its aroma within 6 months.

Keep ground fennel in the refrigerator in airtight containers and use as soon as possible: it has a short shelf life as it quickly loses flavor due to the evaporation of essential oils.

Fresh leaves are best consumed immediately. In the refrigerator, they retain their beneficial properties for 3-4 days, but the aroma gradually disappears.

Wrap the bulbs tightly with plastic wrap or a damp cloth and place in the refrigerator. They will be usable within 10 days.

Chemical composition

Fennel contains many health-promoting nutrients, compounds, antioxidants, dietary fiber, minerals, and vitamins.

Nutritional value of fennel seeds (Foeniculum vulgare) per 100 g.

Name	Quantity	Percentage of the daily norm,%
The energy value	345 kcal	17
Carbohydrates	52.29 g	40
Squirrels	15.80 g	28
Fats	14.87 g	48
dietary fiber	39.8 g	104
Niacin	6.050 mg	37
Pyridoxine	0.470 mg	36
Riboflavin	0.353 mg	28
Thiamine	0.408 mg	34
Vitamin A	135 IU	4,5
Vitamin C	21 mg	35
Sodium	88 mg	6
Potassium	1694 mg	36
Calcium	1196 mg	120
Copper	1.067 mg	118
Iron	18.54 mg	232
Magnesium	385 mg	96
Manganese	6.533 mg	284
Phosphorus	487 mg	70
Zinc	3.70 mg	33,5

Physiological role

Fennel seeds have the following effects on the body:

carminative;
diuretic;
anti-inflammatory;
tonic;
antispasmodic;
expectorant.

Useful properties of fennel

Fennel seeds contain flavonoids such as kaempferol and quercetin. These compounds act as powerful antioxidants, scavenging harmful free radicals from the body, thus providing protection against cancer, infections, aging, and degenerative neurological diseases.

Fennel is also rich in fiber: 100 g of seeds contain 39.8 g of dietary fiber. Most of it is a metabolically inert insoluble fiber that helps bulk up food, absorbs water throughout the digestive system, and relieves constipation.

In addition, fiber binds to bile salts (derived from cholesterol) and reduces their reabsorption in the colon. Thus, it reduces the level of "bad" LDL cholesterol in the blood serum. Together with flavonoid antioxidants, fennel dietary fiber helps protect the colon lining from cancer.

Fennel seeds contain healthy volatile essential oils such as anethole, limonene, anisaldehyde, pinene, myrcene, fenchone, shavicol, and cineole. These active substances are known to have antioxidant, digestive, antimicrobial properties.

Fennel seeds are concentrated minerals such as copper, iron, calcium, potassium, manganese, selenium, zinc and magnesium. Copper is essential for the production of red blood cells. Iron is required for the formation of red blood cells. Zinc is an important cofactor in many enzymes that increase sperm activity, regulate digestion and nucleic acid synthesis. Potassium is a component of cells and body fluids that help control heart rate and blood pressure. The human body uses manganese as a cofactor for the important antioxidant enzyme, superoxide dismutase.

Fennel seeds are a storehouse for many vital vitamins: A, E, C, as well as B vitamins such as thiamine, pyridoxine, riboflavin and niacin.

The seed oil is used to treat coughs, bronchitis, and as a massage oil to treat joint pain.

10 health benefits of fennel seeds

Helps regulate blood pressure. Fennel seeds are also rich in potassium, which helps control heart rate and blood pressure.
Works as a diuretic - if you drink fennel tea regularly, it helps to remove toxins and reduces the risk of problems with the genitourinary system. It also stimulates perspiration.
Useful for indigestion, bloating and constipation. Fennel seeds contain estragole, fenchone and anethole, which have antispasmodic and anti-inflammatory properties. Fennel tea is often used for newborns to relieve colic and aid digestion.
Reduces asthma symptoms. Fennel seeds and their phytonutrients help clear sinuses. They fight bronchitis, phlegm accumulation and cough, as they have expectorant properties.
Helps cleanse the blood. The essential oils and fiber in the seeds are very helpful in flushing out toxins from the body, which helps purify the blood.
Improves eyesight. Fennel seeds contain vitamin A, which supports normal vision.
Treats acne. If consumed on a regular basis, fennel seeds provide the body with valuable minerals such as zinc, calcium, and selenium. They are very helpful in balancing hormones and maintaining healthy skin.
Protects against cancer. The seeds also have very powerful free radical scavenging properties. It helps protect the body from various types of skin, stomach, and breast cancers. Fennel seeds also have a very powerful chemomodulatory effect.
Increases the secretion of breast milk in nursing mothers. Fennel seeds contain anethole, which is considered a phytoestrogen. It mimics the properties of the hormone estrogen, which is normally involved in breast growth and increased milk secretion in women. Estrogen is also responsible for female secondary sexual characteristics. Some women use fennel seeds simply to enlarge their breasts, although no evidence supports this effect.
Helps to lose weight. The dietary fiber in fennel is an important factor for weight loss, as it works as a "filler" in the digestive system. As a result, satiety increases and appetite decreases, making a person feel full longer and reducing overall calorie intake.

The daily dose of fennel for adults is 5 to 7 grams of seeds or 0.1 to 0.6 milliliters of oil.

Contraindications (harm) of fennel

Fennel is safe to consume as a spice, but can cause an allergic reaction if you're already allergic to carrots or celery.

Do not consume fennel seeds in large quantities. Compounds in fennel can be neurotoxic in high concentrations and are capable of causing hallucinations and seizures.

Not recommended for patients with cancer, especially those with estrogen-dependent cancer. However, fennel tea is good for stomach cramps and vomiting after chemotherapy or radiation therapy.

The use of fennel in cooking

All parts of fennel - the base, stems and leaves, and the seeds - can be eaten, and the seeds can be used as a seasoning in many recipes.

fennel seeds

Add fennel seeds whole or grind. They are used in both sweet and savory dishes. If you choose to use them whole, be sure to lightly crush the seeds using the wide end of a knife to release the aromatic oils.

As a spicy seasoning, seeds are added:

to fish, meat and vegetables, especially dried ones;
in the filling for pies, used for sprinkling buns and cookies;
in soups (fish, vegetable, pork);
in the second courses (fish, pork);
in marinades for vegetables and pickles from cabbage, cucumbers, apples, watermelons.

If the presence of seeds in the finished dish is undesirable, you can put them in a saucepan in a gauze bag and remove them at the end of cooking.

Bulb

Before cooking fennel, most often it needs to be cut into pieces. Here's how to do it:

If there are still stems attached to the fennel bulb, cut them as close to the junction as possible.
Cut the onion in half. Cut off the hard root part. Then make a cut from top to bottom through the middle of the fennel bulb.
Cut the resulting halves into quarters. Peel and discard wilted outer layers.
Cut each part of the fennel into slices. When the quarter is still on its side, slice it crosswise into small pieces.

The fennel bulb is used whole as a garnish or cut lengthwise into 2 parts. It can be boiled and grated or stewed.

The onion is consumed fresh in vegetable salads.
Add when stewing fish and meat.
Pairs well with fish, especially salmon.
Fennel can be stewed, grilled.

stems

The stalks (petioles) of fennel are similar to celery, but differ in a pronounced aroma of anise.
They are blanched and eaten half-baked or added to salads and vegetable side dishes.
Fennel stalks can be used in vegetable preparations for the winter.

Umbrellas

Fresh shoots with leaves and still immature umbrellas are placed in a barrel when pickling cabbage, in marinades for mushrooms and vegetables.
Cut into salads.
Add to soups and vegetables when stewing.
When fresh, finely chop them to sprinkle on baked meat.

How to make fennel tea - recipe

This is the easiest recipe.

Take a teaspoon of fennel seeds and grind them in a mortar and mortar.
Place them in a cup, cover with boiling water and leave for 10 minutes.
Strain, add some honey, basil leaves, black pepper or other ingredients of your choice.

Fennel leaves can also be used in a similar way, as long as they are in excellent condition. Steep the leaves in boiling water for 15 minutes.

Fennel salad - video

What to substitute for fennel

Anise seeds can be used as an alternative to fennel as they have a similar flavor. Anise has a stronger flavor, so a smaller amount will be needed when using this replacement. Cumin and dill can also be used as substitutes for fennel.

If you are using fennel as a vegetable, you can replace it with bok choy (pak choy) or celery stalks. If you only want to duplicate the taste of the fennel and not the volume in the dish, you can also use a teaspoon of anise seeds for every 0.5 kg of fennel bulb called for in the recipe.

Fennel has earned its popularity due to its many medicinal properties and diverse culinary uses. If you're a fan of the flavor of anise, you'll love this spicy vegetable too! When adding fennel to your diet, use it in moderation and consider contraindications for use.