per 100 grams
Carbohydrates 52.3 g
52.3%
Proteins 15.8 g
15.8%
Fats 14.9 g
14.9%
Water 8.8 g
8.8%
Fiber 39.8 grams
Ash 8.2 grams

Fennel Seed

345 Calories per 100g

and its health benefits

Fennel Seeds: Everything You Need to Know

From a small seed comes much flavor, and fennel is no exception. Fennel seeds have become a popular culinary seasoning around the world, especially in dishes with their native origin in the Mediterranean area. Since the days of ancient Rome, fennel seeds have been used in cooking, adding a delightfully sweet and anise-like garden flavor to the dishes.

But it isn’t just their flavor that has made them popular. Fennel seeds have also been utilized for their medicinal properties that many cultures have believed in and still use to this day. Fennel seeds are known as one of nature’s greatest gifts. Let’s explore the power of these wee and complex seeds.

What Are Fennel Seeds?

Fennel is an herbaceous plant in the Apiaceae family, closely related to aromatic vegetables, such as celery and carrots. It is native to the Mediterranean, but it can now be found growing in most temperate climates. Commonly known as “sweet fennel”, the plant is easily distinguished from its horde of cousins by its large umbels of yellow flowers and strong licorice aroma.

Fennel seeds come from the plant’s dried seed heads, usually harvested in Autumn after the flower has flowered. While fennel is cultivated throughout the world, the majority of what’s sold commercially comes from India, the largest producer of the crop.

Flavor and Aroma

Fennel seeds boast an intense flavor that is sweet and floral with a hint of anise. They contain essential oils such as anethole, which is responsible for the strong intense flavor of liquorice and vinegars that can be created from macerating the seeds. People often compare it to the flavor of black licorice, but not as sweet. While the taste may remind you of that of anise, it is far more complex and has subtle undertones of citrus and pepper.

Due to its high essential oil content, which can fluctuate between 3-9%, fennel seeds have a very strong fragrance which carries across multiple dishes. When ground, the flavor and aroma is at its most intense, but the addition of whole seeds will add a nutty and crunchy texture to any dish.

Health Benefits

Fennel seeds are a rich source of dietary fiber, vitamins, and minerals, making them a nutritious snack to keep on hand and an ideal ingredient to incorporate into your daily diet. As well as being an excellent source of dietary fiber, fennel seeds are high in antioxidants, including vitamin C, which help to protect cells in the body from damage caused by free radicals.

In India, the seeds are most often consumed during the fasting period of Ramadan to alleviate the hunger pangs and provide some essential nutrients. The seeds are also used to aid digestion due to their essential oils, which have antispasmodic and carminative properties. This means that the essential oils in fennel can act as a relaxant for the muscular walls of the digestive tract, suppressing spasms and helpful against gas.

Fennel seeds are also widely known for their diuretic and anti-inflammatory properties. This means that they can be used to treat various skin conditions, from acne to eczema. The seeds contain anethole, which is beneficial in relieving pain caused by inflammation.

How to Enjoy Fennel?

Fennel is a delight deserving of its wider recognition. Whether it’s simply enjoyed as a snack, used in cooking, or imbibed as a herbal remedy, there are plenty of ways to enjoy the many flavors and benefits of fennel seeds.

One of the more traditional methods of enjoying fennel is as a digestive aid. To make an infusion of the seeds, add one teaspoon of fennel seeds to one cup of boiling water. Leave the mixture to cool and drink after meals. Another popular method of using fennel seeds is to add them to baked goods, like cakes or muffins. For a more savory dish, try adding them to stews, soups, and sauces.

Conclusion

Fennel seeds are a flavorful and robust seasoning that carries with it the unique sweet flavor of anise. From ancient times to modern day, they have played an important role in both culinary and medicinal uses. If you’d like to explore what fennel can do for your health and your cooking, there are plenty of ways to give it a go.