Description
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.
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 | ||||
