Description: Fennel is a member of the carrot family, though it’s not a root vegetable. The base of its long stalks weaves together to form a thick, crisp bulb that grows above ground. Above the bulb, at the tip of the stalks, it has light, feathery leaves that resemble dill. When it goes to seed, fennel also produces small yellow flowers among the leaves. Every part of it is edible, from the bulb to the flowers, and it can be eaten raw or cooked.
Though the stalks and leaves are edible, fennel recipes most often call for the bulb. When raw, it has a crisp texture similar to celery and a fresh licoricey flavor. It caramelizes as it cooks, taking on a sweeter flavor and tender, melt-in-your mouth texture.
Health Benefits
1. May maintain a healthy heart
A good source of fibre as well as heart-friendly nutrients like potassium and folate, vegetables like fennel may support heart health. This is because studies report that a plentiful intake of vegetables in the diet appears to lower blood pressure and may help manage cholesterol.
2. May support healthy skin
Fennel contains beta-carotene (which is converted to vitamin A in the body) and vitamin C, which is important for collagen production and tissue repair. Both these nutrients play an important role in maintaining the health of the skin, as well as the mucous membranes that protect organs like the respiratory tract.
3. May be anti-inflammatory
Rich in antioxidant nutrients such as vitamin C and plant flavonoids such as quercetin, fennel may help reduce inflammation. A high intake of a wide variety of foods that are rich in these protective polyphenols is linked to a lower risk of a number of chronic diseases.
4. May aid weight management
Low in calories but full of flavour, fennel is a useful ingredient to include in a weight management plan. With a low glycaemic index (GI) and high fibre contribution, fennel may help moderate blood sugar release as part of a meal.
5. May improve the symptoms of anaemia
Fennel is a good source of folate, which is needed for healthy red blood cell formation. Increasing your intake of folate-rich foods may improve symptoms of anaemia. Folate is also an important nutrient to include in your diet during pregnancy.
Locations of Harvest
Time Period of Harvest
Harvest Process
Fennel does best in full sun with rich soil, which produces lush fronds. Until the shoots appear, water only by spraying with a spray bottle. After shoots appear, water frequently so the bulb doesn’t dry out. Fennel may need to be staked once it reaches 18 inches tall, as some plants can grow up to 4 feet. The bulb grows at the base of the fronds but not underground. Once the bulb begins to develop, blanch the bulb by hilling soil around it to protect it from the sun. Fennel is ready to harvest after approximately 90 days. Fennel leaves can be harvested as soon as the plant is well established. Only take a few leaves at a time to not cause harm to the plant. The bulb is ready for harvest once it reaches the size of a tennis ball. To harvest the bulb, cut the fronds from the base of the bulb.
Dehydration Process
After harvest, the Fennel is then dried using a dehydrator. A dehydrator is an electrical machine that removes the moisture content of Fennel. It is comprised of trays, heating elements, vents, and a fan for circulation. The dehydrator’s heating element raises the temperature inside the machine, the fan evenly circulates the heat and removes the moisture, while the trays hold the Fennel which is to be dehydrated. Once the Fennel has been dehydrated, it is then shredded into a fine powder