Whole Foods Final Pages 12/20/04 2:58 PM Page 171

V E G E TA B L E S

Fennel
(Foeniculum vulgaris)
Also Known As: Finocchio

Foeniculum is the diminutive of the Latin word for “hay,”

referencing in part to this plant’s smell; vulgare means
“common.” The English word fennel is derived from its
Latin name.

General Information
Fennel is apparently a native of southern Europe, but it has
been naturalized in many places around the world. A
member of the parsley family prized for its mild licorice
flavor, and particularly valued by the Italians and French,
fennel is slowly gaining a wider appreciation in the United
States. There are three kinds of edible fennel: one is an
herb and two are vegetables. Common fennel (F. vulgaris)
is grown for its seeds and leaves, which are used to flavor
soups and fish sauces (see the reference in the Herbs,
Spices, and Other Foods section); Sicilian fennel (F. vul-
garis azoricum) is grown in southern Italy for its tender
young stems, which are eaten like celery or asparagus;
Florence fennel or finocchio (F. vulgaris dulce) is cultivated
for its very thick basal leaf stalks. The plant resembles a
plump celery plant, except that its leaves are finer and
more feathery, like dill; its three swollen leaf bases overlap
to form a sort of false bulb. If you attempt to grow the bulb
fennel in your garden, it quickly turns into the herb fennel.
The bulb has to be harvested very early in its growth, with
the stalks not more than a foot high. It is the expanding
leaf stems that make up the bulb, and once they grow
aboveground very far there is no bulb left to speak of.

Fennel / Nutritional Value Per 100 g Edible Portion

Raw Bulb Raw Bulb
Calories 31 Copper 0.066 mg
Protein 1.24 g Manganese 0.191 mg
Fat 0.20 g Beta Carotene (A) n/a
Fiber n/a Thiamine (B1) 0.010 mg
Calcium 49 mg Riboflavin (B2) 0.032 mg
Iron n/a Niacin (B3) 0.640 mg
Magnesium 17 mg Pantothenic Acid (B5) 0.232 mg
Phosphorus 50 mg Pyridoxine (B6) 0.047 mg
Potassium 414 mg Folic Acid (B9) 27.0 mcg
Sodium 52 mg Ascorbic Acid (C) 12.0 mg
Zinc 0.200 mg

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Buying Tips
Choose Florence fennel bulbs that are 21⁄ 2 to 3 inches in
diameter; beyond that they become tough and stringy.
Bulbs should be firm and clean, the stalks straight and
firm, and the leaves fresh and green; if any flowers are
present on the stalks, the bulb is overmature. Avoid any
bulbs that show brown spots or signs of splitting.

Culinary Uses
Fennel has a mild, sweet flavor akin to licorice or anise. All
parts of it are edible, from the overlapping layers of bulb all
the way to the stems and leaves. Once the bulb has been
trimmed of its tough outer leaves, it can be sliced whichever
way you like—across in rings or downward. The stalks and
bulb can be used raw, chopped into salads, or cooked.
Sautéing fennel in butter highlights its pleasant taste, and
steamed fennel with cream sauce is also excellent. English
cooks in centuries past made a cold fennel soup with the
sliced stalks, some wine, sugar, ginger, and almonds. The
leaves are used as an herb. When juicing fennel, mix it with
carrots, apples, pears, or celery to cut down on its licorice-
like intensity.

Health Benefits
pH 5.48–6.02. Among herbalists, fennel is viewed in sev-
eral ways: as an intestinal antispasmodic, for relieving
intestinal spasms or cramps; as a carminative, for relieving
or expelling gas; as a stomachic, for toning and strength-
ening the stomach; and as an anodyne, for relieving or
soothing pain. Fennel also contains substances known as
phytoestrogens, weak plant estrogens, which make it useful
in treating many female complaints, especially menopause.
It also contains the antioxidant flavonoid quercetin and is
therefore anticarcinogenic and of special use for cancer
patients following radiation or chemotherapy.

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