Fennel seeds add a subtle, sweet licorice-like taste to recipes. Their pale green to tan hue and elliptical shape add versatility in this application.

Fennel has long been thought to aid digestion. According to a 2022 study, extracts of fennel seeds strengthened intestinal epithelium cells and helped reduce symptoms associated with IBD.

Studies show that fennel can serve as a galactagogue and potentially help increase breast milk supply.

What are Fennel Seeds?

Fennel seeds (Foeniculum vulgare) are the ripened fruits of the Fennel plant (Apiaceae family). Fennel is an annual in warm climates and biennial in cooler ones; producing many smooth hollow stalks bearing feathery fern-like leaves and flowering yellow umbels which eventually bear seeds that become popular spices.

Fennel seeds are typically pale green or tan in color and feature a sweet, licorice-like flavor. Available both whole or ground into powder form, their flavor varies depending on where they were grown – for instance those harvested from Turkey and Egypt tend to have milder aromas and subtle anise tones while those from Lucknow, India have stronger and distinct anise notes.

Fennel seeds have many uses in culinary applications, including being toasted to release their aroma and added to soups, sauces, fish dishes, meat-based curries or lamb-based curries, breads cakes desserts confectionary drinks as well as being chewed as a breath freshener or digestive aid. For visit Techtarget

To grow fennel successfully at home, select a site with full sun and light soil that drains freely. Start seeds indoors using multi-purpose compost in modular trays during spring, or outdoors after the last frost in late spring for Florence fennel (more likely to bolt if planted earlier) midsummer for bulb fennel (spring-sown fennel is more prone to bolting). As they produce thick stems that need support.

Origins

Fennel is an iconic Mediterranean plant, perfect for both herbalism and agriculture. Its seeds, shoots and leaves are edible and provide numerous health benefits; specifically anethole, its primary constituent has demonstrated anticancer activity in animal models[65]

Ayurveda has long employed peppercorn seeds to treat digestive and respiratory ailments, as they contain volatile oils which stimulate mucus membranes of the digestive tract and relieve gas, indigestion and abdominal discomfort. Furthermore, peppercorn seeds contain high concentrations of fiber, potassium and vitamin C for added benefits. [66]

Fennel seeds contain numerous phenolic compounds with antioxidant and hepatoprotective activities, as well as being rich in fiber-rich fruit extracts which have been shown to provide protection from oxidative stress-induced liver damage in rats.[67]

Indian cuisine makes extensive use of cumin seeds as an integral component. Commonly added to masalas, chutneys and pickles; sometimes roasted before use to impart their unique grassy-anise taste – cumin is known by its Hindi name saunf and forms part of panch phoron spice blend.

Fennel seeds provide an abundance of essential vitamins and minerals such as niacin and thiamine as well as iron, calcium, magnesium, potassium, selenium and omega-3 fatty acids. Fennel can also serve as a natural breast enhancher as its phytoestrogen content helps relieve menopausal symptoms like hot flashes and abdominal cramps.

Types

Fennel seeds can be used whole or ground as an ingredient to flavor savory dishes and desserts, while they also act as a natural digestive aid, breaking down fats and sugars to reduce inflammation in the body. They’re popularly added to recipes for pasta sauce, soup and salad dressing. In terms of mineral intake, fennel is especially rich in calcium which plays an integral part in building bones as well as magnesium which promotes nerve and muscle health.

Garden centers, online retailers and herb nurseries usually stock this herb. It can be grown as both an annual in cooler areas and perennial in warmer ones; typically seeds should be planted during spring or summer; initial growth may not occur until subsequent years have passed.

Common Fennel (Foeniculum vulgare) grows up to six feet tall with feathery dark green leaves resembling those found on dill, producing a deep tap root and easily grown from seed.

As with other plants, canna is propagated by division of its base or by cutting whole flowering stems in autumn and allowing them to dry completely before collecting or planting their seeds. When choosing this route, make sure that any heavy stems are staked before placing in a cool, dry environment until completely dried out.

Culinary Uses

Fennel seeds add a warming, aniseed-like taste to foods. You’ll find them on their own or ground into spice blends such as Chinese five-spice powder or Indian panch phoran. Fennel plants’ bulb, fronds and seeds are used in culinary applications as flavor enhancers including savory dishes, baked goods, beverages, soups and more.

Fennel bulbs are widely utilized in Mediterranean cuisines, providing its distinctive licorice flavor to sauces, fish dishes and soups. When roasted they yield sweet golden-brown color with more intense licorice notes. Fennel fronds can also be found in many recipes such as Martin Wishart’s artichoke barigoule or Vineet Bhatia’s fennel lollipops.

Fennel seeds are an integral part of Indian, Middle Eastern, and Chinese cuisines, found in soups, curries, tomato-based stews as well as breads and desserts. Roasted fennel seeds (saunf) are often consumed after meals as an after-meal digestive aid and breath freshener – and also make up part of popular candy, known as Mukhwas.

Fennel is packed with minerals like calcium and iron that support bone health and muscle function, as well as vitamin C which strengthens immune systems. In addition to its delicious flavor, fennel provides ample nutritional benefits.