Fennel is an herb that is native to areas along the Mediterranean Sea, although it is now grown in temperate areas throughout the world. It grows well in full-sun conditions, and in non-acidic soil with good drainage, according to the Herbs 2000 website. Fennel is primarily known as a culinary herb; however, it may also offer medicinal benefits. Ancient Greeks recommended fennel as a digestive aid, and European herbalists prescribed it as an expectorant. Fennel can be used in several ways to obtain its medicinal benefits.
Step 1
Add fresh, chopped fennel leaves to cooking wine or balsamic vinegar to give them an earthy, slightly spicy flavor. These liquids easily absorb the flavor of this herb. Use the fennel-infused liquids as marinades for lean poultry, beef, pork, tofu and seitan.
Step 2
Sprinkle fresh fennel leaves on fish, particularly oily fish such as mackerel, halibut, salmon and tuna, just before serving. Using fennel on fish not only avails you of the herb's potential medicinal benefits, it also helps temper the strong taste and odor of these fish.
Step 3
Mix chopped fennel in salads. Fennel adds aroma and flavor to these side dishes, and pairs well with the flavor of salad vegetables, particularly cucumber and tomato.
Step 4
Crush 1 to 2 tbsp. of fennel seeds using a mortar and pestle. Place them in a cup with 1 cup of boiling water. Let the mixture steep for 10 minutes and strain the liquid. Drink up to 3 cups of the tea per day for digestive problems.
Step 5
Mix 1 tbsp. of fresh fennel leaves with 4 tbsp. of olive oil. Refrigerate for 30 minutes to allow the flavors to blend. Serve as a dipping oil with whole-grain breads or pita slices.
Tips and Warnings
- Add fennel to cooked dishes after preparation is complete, rather than during the cooking process. Heating fennel may remove the flavor and aroma of this herb.
- Check with your physician before using fennel. Although the FDA considers fennel safe, it may aggravate cirrhosis-related liver damage, and may occasionally cause nausea.
Things You'll Need
- Cooking wine
- Balsamic vinegar
- Fish
- Salad vegetables
- Mortar
- Pestle
- Olive oil
References
- Herbs 2000: Fennel
- "The New Healing Herbs"; Michael Castleman; 2010
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