Today I want to tell you about a plant called fennel. I discovered it only a couple of years ago and I think it is greatly underestimated and little used in Russia, although it is available everywhere, costs very little, and is easy to store and prepare.
Fennel is very rich in nutrients, the most important of which is anetol. It is a component of fennel essential oil and one of the most powerful anti-cancer agents, probably due to a biological mechanism that stops or prevents the activation of the molecule NF-kappaB, which causes changes in genes and provokes inflammation.
Vitamin C, the most active in fennel (17% of the daily allowance), is able to neutralize free radicals that cause inflammation in the body, which can lead to joint degeneration and arthritis in particular. Other vitamins and minerals found in fennel include potassium, an electrolyte that fights high blood pressure, and folic acid, which helps convert potentially dangerous molecules (homocysteine) into a benign form.
The dietary fiber in fennel limits the rise in blood cholesterol levels. They also absorb water from the digestive system and help remove carcinogens from the colon, thus helping to prevent colon cancer. Several other nutrients in fennel play a supporting role - manganese, calcium, iron, magnesium, phosphorus and copper.
The long, graceful sprigs of fennel contain a number of important vitamins such as pantothenic acid, pyridoxine (vitamin B6), niacin, riboflavin, thiamine. Phytonutrients in fennel seeds and bulbs contain rutin, flavonoids, quercetin and kaempferol, antioxidants that resist infection, aging and degenerative neurological diseases.
Research suggests that fennel seed oil may be an effective treatment for infant colic, whereas the only reliable remedy today, dicyclomine hydrochloride, causes serious side effects and death in 5% of children.
How to Choose and Store Fennel
To get the most benefit from fennel, choose clean, firm and dense bulbs that are whitish or pale green in color with no signs of decomposition, dents or sap secretion. Both stems and leaves should be green in color. Avoid plants with signs of flower buds, as this means the vegetable is overripe. Fresh fennel has a strong aroma reminiscent of licorice or anise.
Store fresh fennel in the refrigerator in a fruit and vegetable container; it will stay fresh there for about four days. However, it is best to consume fennel immediately after purchase, as it loses its flavor over time. Dried fennel seeds should be stored in an airtight container in a cool and dry place, where they can be kept for about six months. Fennel seeds will stay fresh longer in the refrigerator.
Cooking Tips
All three parts of the fennel - the bulb, stems, and leaves - can be used for food. Cut the stems off the bulb where they join. If you don't need a whole bulb in the recipe, first cut it in half, remove the base, and then rinse with water before chopping further. Fennel can be sliced into different sizes and shapes, depending on the recipe and your personal preference. The best way to slice fennel is vertically along the bulb. If the recipe calls for the fennel to be chopped, diced or shredded, it's best to remove the core first. The fennel stems can be used for soups, stews, and preparations, while the leaves can be used as a condiment.
I honestly don't like the anise flavor of fennel, so eating it fresh didn't give me much pleasure. For myself, I've learned that the best way to get the benefits of fennel is through freshly squeezed juices. I make juices from vegetables at home almost every day and fennel has become one of my regular ingredients. When mixed with lemon, carrots, schnitzel, celery and other vegetables and herbs, the smell of anise is lost. I also add it to soup or stews. A recipe for a fennel salad can be found below the link.
If you haven't tried fennel yet, I highly recommend doing so, your body will appreciate it!
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