Fennel - Taru haunga

Fennel, sometimes known as Florence fennel, has a long history and is one of the oldest cultivated plants.

Roman warriors used to eat fennel to keep them in good health while Roman women ate it to prevent obesity. Fennel has an aniseed flavour and aroma and is increasing in popularity. Fennel leaves can be used as a herb e.g. as a substitute for dill. Its flavours complement many vegetables, particularly courgettes, carrots, beans and cabbage.

What to look for

Select firm, plump, white bulbs with fresh feathery foliage. Small bulbs that are less than 12 cm in diameter are more tender.

Availability

Available: all year

Store

Refrigerate in the crisper and use as soon as possible after purchase.

How to prepare

Cut off the base and stalks, retain any foliage for garnish. Every part of the plant from the seed to the root is edible. If boiling, use as little water as possible to retain the flavour. Cook bulb whole or slice to grill or dice to add to stews and braises.

Ways to eat

Finely sliced, grated raw or cooked stems can be added to salads or sandwiches. Steam, microwave, stir fry or boil the bulb to serve as a side vegetable. Roast fennel in a little olive oil with garlic, lemon juice and sprinkling of brown sugar. Use sprigs for garnish. Click here for recipes.

Cooking methods

Boil, steam, microwave, roast, grill, bake, braise, stew.

Nutrition

Fennel is a source of dietary fibre, folate and vitamin C, and contains a dietary significant amount of potassium. Fennel contains only low levels of phenolic compounds.

Nutrition table

FENNEL, FLORENCE Raw      
Nutrition Information        
Servings per package:        
Serving size: 1 cup sliced = 87g      
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100g  
Energy (kJ/Cal) 69/16 1% 79/19  
Protein (g) 0.8 2% 1  
Fat, total (g) 0.2 0% 0.2  
 - saturated (g) 0 0% 0  
Available carbohydrate (g) 1.6 1% 1.8  
 - sugars (g) 1.5 2% 1.7  
Dietary Fibre (g) 3   3.1 A source of dietary fibre
Sodium (mg) 10 0% 11  
Folate (µg) 23 12% RDI* 27 A source of folate
Vitamin C (mg) 4 11% RDI* 5 A source of vitamin C
Potassium (mg) 383   440 Contains potassium
Niacin (mg) 0.7 7% RDI* 0.8  
Riboflavin (mg) 0.01 1% RDI* 0.01  
Thiamin (mg) 0.05 5% RDI* 0.06  
Calcium (mg) 21 3% RDI* 24  
Iron (mg) 0.3 2% RDI* 0.3  
Magnesium (mg) 7 2% RDI* 8  
Zinc (mg) 0.4 4%  RDI* 0.5  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
 *Recommended Dietary Intake (Average Adult)  
Source: FOODfiles 2018        

Retailing

Customers may not know how to use fennel so use the QR code on labels.

Store at 0ºC with 90-100% relative humidity.

Purchase fennel with the New Zealand GAP logo.

Images

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