fennel seed

Fennel Seed

Fennel seed, an aromatic spice derived from the fennel plant ( Foeniculum vulgare ), offers a distinct anise-like flavor profile with subtle sweet and licorice notes. These small, oblong, greenish-brown seeds possess a slightly crunchy texture when whole, and release their fragrant oils when crushed or ground. Often mistaken for anise or licorice, fennel seeds add a warm, sweet, and slightly camphoraceous aroma and taste to a wide range of dishes. Explore culinary applications with this versatile spice, known for its digestive benefits and unique flavor enhancement capabilities.

Common Uses

  • As a digestive aid: Fennel seeds can be chewed after meals to freshen breath and promote digestion, thanks to their carminative properties that help reduce bloating and gas.
  • In spice blends: Ground fennel seed is a key ingredient in many spice blends, such as Chinese five-spice powder, Italian sausage seasoning, and Indian garam masala, lending its characteristic sweet and savory flavor.
  • For flavoring breads and baked goods: Fennel seeds add a subtle licorice flavor and pleasant aroma to breads, crackers, cookies, and other baked treats, enhancing their overall taste and complexity.
  • As a rub for meats: Crush fennel seeds and combine them with other herbs and spices to create a flavorful dry rub for pork, chicken, or fish, imparting a unique and aromatic crust during grilling or roasting.
  • Used in sauces and stews: Whole or ground fennel seeds can be added to sauces, stews, and soups to add depth and complexity, complementing flavors of vegetables, meats and other herbs.
  • To infuse oils and vinegars: Infusing olive oil or vinegar with fennel seeds creates a flavorful condiment that can be used to drizzle over salads, grilled vegetables, or roasted meats.

Nutrition (per serving)

Calories

360.0kcal (18%)

Protein

15.8g (31.6%)

Carbs

52.3g (19.02%)

Sugars

0.0g

Healthy Fat

10.7g

Unhealthy Fat

0.5g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • May help improve digestion and reduce bloating due to its fiber content.
  • Rich in antioxidants that may combat free radicals and reduce inflammation.
  • Contains essential minerals like potassium, calcium, and manganese for overall health.
  • May help regulate blood pressure and support heart health.
  • Some compounds in fennel seed may have antimicrobial properties.
  • May help to freshen breath naturally.

Storage Tips

To maximize the shelf life of fennel seeds, store them in an airtight container in a cool, dry, and dark place, away from direct sunlight or heat. Properly stored, fennel seeds can maintain their flavor and potency for up to 2-3 years. It is not necessary to refrigerate or freeze fennel seeds.

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