The anise-like flavour of fennel brings to mind the smells and flavours of the south of France. Large amounts of fennel are often eaten with fish and green (hard) fruit to aid in their digestion. It is said that in the 11th century, the average family consumed 8 to 9 pounds per month!

Substitute: Dill

Nutritional values per 100 g
Fennel is an excellent food for dieters, since it is made up mostly of water.

Calories: 28; Carbohydrates: 5.0 g; Fat: 0.4 g; Protein: 2.8 g.

Rich in calcium, iron and vitamins A and C.

Buying fennel
Look for a white, firm, plump bulb with no brown or yellow spots, with fresh green feathery leaves.

Storing Fennel

• It is best stored in the vegetable crisper of the refrigerator.
• When left whole, it will keep for a long time in a cool place, though it tends to become woody as it gets older.
• Freezing: only if cooked first

Matches Made in Heaven
Bitter fennel has a slightly anise-like flavour. Sweet fennel has a fresh, lightly liqueur-like taste which pairs well with vinegars, condiments and fish, cream and sour cream, and court-bouillons.

The seeds can be used in making breads and stuffings; they are good for flavouring sausage or cabbage, and pair quite happily with apple.

Cooking tips

• Can be steamed, boiled or braised.
• You can also blanch it for 5 minutes in boiling water, drain, continue cooking in butter, and finish it "au gratin."
• In a pressure-cooker: leave the bulbs in for 10-15 minutes. They will retain their firmness.
• Sweet fennel has a fresh, slightly licoricey taste which pairs well with vinegars, condiments, fish, cream, sour cream and court-bouillon.

Suggestions
Try eating fennel raw: it may come as a pleasant surprise! It is particularly tasty when combined with grapes or various flavours in a salad.

In salad - Peel the fennel bulbs with a vegetable peeler. Slice thinly on a mandolin. Soak in ice water. Drain, dry and toss with vinaigrette.

In butter to accompany fish - Sweat shallots and fennel in hot oil. Add some white wine and let reduce. Add some truffles, whisk in butter piece by piece, and season with salt and pepper.

Fennel can be cooked in sugar with star anise to make a filling for puff pastry.

The Worldwide Gourmet
In some regions of France, the Christmas goose is stuffed with fennel to make it more flavourful for the Christmas eve réveillon.

In certain parts of Italy sweet varieties of fennel are grown, such as Florence fennel, also called "sweet anise" or "finocchio."

Using Fennel
The leaves can be used as a seasoning; the branches, or petioles, can be eaten cooked or raw like celery.
The bulb is delicious braised or boiled.

Methods of cooking fennel vary by country and by recipe

1. raw in vinaigrette
2. braised in meat jus or in fish court-bouillon; perfect combined with tomato
3. boiled - peel and wash the bulb; boil in salted water or in a blanc [lien au lexique] for 20 minutes
4. marinated

Hints and tips
Blanch fennel for 5 minutes in boiling water; finish cooking in butter, in a gratin, etc.
allow 150 g or two small bulbs per person