Do you ever use fennel bulb? This was a new vegetable to me until a neighbor brought a dish in that contained fennel bulb. It was a cauliflower and fennel gratin, and it was fantastic. “The secret?” I asked Barb. “Fennel bulb, pure and simple!” she said.

I’ve been incorporating it into recipes ever since. If you haven’t used this bulb, you might consider doing so. Not only does it add a flavor layer that takes dishes to a whole new level, but it is one healthy veggie.

For instance, one raw fennel bulb weighing about ½ pound contains only 72.5 calories; 2.9 grams of protein; 17 grams of carbs; 7.3 grams of dietary fiber; and just .47 grams of fat. It has zero cholesterol and provides LOTS of potassium and vitamin A, plenty of magnesium, calcium, vitamin C, and healthy doses of iron and vitamin B-6.

Fennel bulb also contains healthy doses of phosphorous, zinc, copper, manganese, selenium, niacin, pantothenic acid, folate, choline, beta-carotene, lutein, zeaxanthin, vitamin E and vitamin K. (It does come with 45 mg of sodium, though.)

Fennel bulb is one of those vegetables that medical researchers are promoting because studies are consistently showing that it improves heart health, reduces inflammation, suppresses appetite, and even provides anticancer effects.

Health benefits aside, it’s just good! And versatile, too. Experienced chefs serve it on its own—roasted and seasoned. They say you should also add it into your salads (especially salads with orange slices) or use the seeds to flavor soups, broths, baked goods, and fish dishes.

The chefs at www.thekitchn.com love it so much that they created a whole guide for everything you need know about fennel! Flavor-wise, it’s crunchy and sweet when tossed raw in a salad, or caramelized and silky when roasted. It has a faint flavor of licorice or anise — not so much that it overwhelms a dish, but just enough that it adds definite interest.

But thekitchn pros caution: “Before you can eat it, you have to slice it. It’s not rocket science, but there is a technique to know.” Here’s how they say to cut fennel and trim it down into length- or bite-sized pieces:

1. Trim off the fennel stalks and fronds. Cut them away close to where they connect to the bulb (set them aside) and cut the bulb in quarters, through the core.
2. Remove all but about 1/8" of the core so that the layers are still held together. Working with one quarter at a time, slice lengthwise.
3. Pluck the wispy green fronds from the stalks; you can use them like an herb. Thinly cut the stalks crosswise into coins.

I’ll conclude with the recipe mentioned above—the gratin that Barb shared with us a few years ago. She said she originally found it on www.myrecipes.com and we both agree: fennel bulb really does add flavor sparkle. This dish is also beautiful when baked in individual ramekins. See what you think.



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