Finocchio? I tell no lies ......

Foeniculum vulgare

Fennel seed

Honest? ... fennel delights me in so many ways. It is such a giving herb and vegetable and its sweet anise flavours lend it to so many dishes by way of its root, bulb, stem, feathery leaves and seeds. Belonging to the same family as celery I find it quite capable of taking on similar roles in salads, stews and other culinary efforts as well as having application as a medicinal, a spice and a sweet. Let us explore this charming garden plant with such a wealth of bounty.

Indigenous to the Mediterranean it is no surprise it enjoys temperate growing zones, but has been found naturalised in most climates excluding desert habitats and considered to be an invasive species in Australia due to its adaptive ability.

In wide use throughout many culinary, herbal and cultural traditions, it is a good idea to look at fennel with new eyes whilst delving into these many referenced uses and applications.

In China the fennel seed and roots are used in Chinese herbal medicine as part of the group of herbs that warm the interior and expel cold. Fennel is partnered with star anise and tangerine peal as a flavour base for braised meat dishes as well as other cooking styles for pork, lamb, fish, duck as well as in soups. 5 spice powder is a spice mixture of five spices including fennel seed, used primarily in Chinese cuisine but also used in other Asian and Arabic cookery.

Fennel seed in a roasted spice mix with dill,coriander, mustard and nasturtium pods

Fennel seeds are widely used in Indian cuisine to flavor and a tempering agent in curries, chutney and pickles. Known as Saunf is an essential ingredient in the making of Rogan Josh, a Kashmiri meat delicacy.  It is an essential spice in the making of Thandai, a North Indian summer cooler. Fennel seeds play a major role in Ayurveda for gas, stomach and respiratory related problems as well as an appetiser, carminative/purgative, an anti-spasmodic, an anti-emetic and an hepatic herb. Panch phoron is a 5 spice blend of whole seeds used in Bengali cuisine as distinct from the powder used elsewhere in Asian traditions. Fennel leaves are used in some parts of India as leafy green vegetables either by themselves or mixed with other vegetables, cooked to be served and consumed as part of a meal.

In Middle Eastern cooking the bulbs and stalks may be cooked a variety of ways or used raw in salads. The leaves are used both fresh and dry, while the seeds are added to meat dishes, breads and other foods to impart a mild licorice flavor. It is known to aid in digestion, freshen the breath, as a diuretic and as treatment for sore eyes and poor eyesight.

Young fennel plant

Fennel is very popular in Italian and French cooking and is the essential ingredient in many Mediterranean dishes using the fronds (the feathery part), stalks and bulbs. Fennel is used cooked or raw.  Once cooked it is enjoyed for its mild and sweet flavour. Served raw sliced on a crudités platter instead of celery or in a salad. The Italians enjoy fennel simply served on its own with salt and a bowl of fine olive oil for dipping into. Fennel seeds are the primary flavor component in Italian sausages and the dried leaves to flavour egg, fish dishes and risotto.

The Spanish use the stems of the fennel plant  in the preparation of pickled eggplants, berenjenas de Almagro.

Something that has graced my culinary scope more recently is the use of fennel pollen. Fennel pollen can be used in just about anything, including desserts. Use as a dry rub on meats, poultry and seafood before roasting, sautéing or grilling. Sprinkle into rice, pasta or grain dishes - use it in sauces, and on potatoes or steamed vegetables.

Nutrition:

Nutritionally fennel is a power house. The bulb is very low in Cholesterol. It is also a good source of Niacin, Calcium, Iron, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Folate, Potassium and Manganese.

fennel flower for pollen

Fennel seed is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, Calcium, Iron, Magnesium and Manganese.

There is little to no nutritional information in regard to fennel pollen or roots. What I could find was the pollen had NO nutritional value which is to me a tad ridiculous, but I have found the young roots to be quite delicious.

Historical Fennel

In Greek mythology, Prometheus used the stalk of a fennel plant to steal fire from the demigods

Fennel

Pliny (AD 23-79), the Roman author of The Naturalis Historie believed that serpents ate and rubbed against fennel because it was able to improve their eyesight after shedding their skins. Following that observation, Pliny believed fennel was so powerful that he used the aromatic herb to treat 22 different ailments.

Hippocrates suggested fennel could aid wet nurses to increase their milk supply.

As Old English finule, fennel is one of the nine plants invoked in the pagan Anglo-Saxon Nine Herbs Charm, recorded in the 10th century Lacnunga manuscript. The charm is intended for the treatment of poisoning and infection by a preparation of nine herbs.

Fennel was a staple in the household of King Edward I of England and during medieval times, evil spirits were thought to roam freely as the sun turned southwards. Fennel, when hung over doorways, was thought to protect those within from the spirits. Fennel seeds inserted into keyholes were thought to protect a dwelling from ghosts on any night but particularly Midsummer’s Eve.

Cultivation

Sow your seeds straight out into the garden in the late spring after the frost threat has passed in a position you are happy to have dedicated to it's growth as the roots will reshoot each year. Loosen your soil and add compost generously with some sand for drainage if heavy clay soil is evident

Fennel sprouting

Cover the seeds lightly with seed raising mix or light soil to about 2 mm and water frequently until the first leaves are evident. A good plant spacing is about 20 cm. Keep a good distance from dill or coriander to reduce cross pollination

When the bulb of the fennel plant starts to develop hill up the soil around it so that the sun doesn’t turn it green and keeps it white and sweeter tasting. This is called “blanching".

Once the bulbs are growing, water your fennel frequently so they don’t dry out. That’s if your intention is to harvest the bulb. If you are just after the seeds, then it is less important. Dry weather will encourage the plant to go to seed. This will ruin the bulb but is necessary for a seed harvest.

Give your fennel patch a fertilizer feeding each year in the spring with a generous addition of fresh compost.


NOTE: Be careful when foraging that actual fennel is collected. Dog fennel, an annual of similar appearance, is regarded as toxic to dogs, cats, horses, and guinea pigs. Clinical signs include contact dermatitis, vomiting, diarrhea, anorexia, allergic reactions. Long term use can lead to bleeding tendencies. The scent of dog fennel is considered to be unpleasant.

 

Recipes:

Creamy Cauliflower & fennel Soup

Ingredients:
1 teaspoon of fennel seeds
1 tablespoon olive oil
1 large brown onion (diced)
1 bulb of fennel (sliced)
2 cloves of garlic ( crushed)
1 large cauliflower (cut into florets)
375mls of vegetable stock
Water if needed
1 cup of cream
salt and pepper.
Large handful of chopped dill or parsley or both.

Method:
Lightly toast the fennel seeds in a dry saucepan until aromatic then mill or process to a powder in a mortar

Add olive oil to the saucepan and fry the onions, sliced fennel and the garlic until onions are translucent.

Add chopped fennel seeds, cauliflower and the stock, and water if needed to just cover the ingredients, put on the lid and simmer until cauliflower and fennel are tender.

Blend the soup into a lovely creamy texture.

Add cream and dill, parsley, salt and pepper and serve.

Pumpkin and Fennel Soup

Pumpkin and Fennel Soup

Ingredients:
2 cups butternut squash, cubed
2 cups Jap pumpkin, cubed
1 tbsp olive oil
1 tbsp butter
2 bulbs fennel, finely spiced
3 cloves garlic, finely chopped
1 leek, white end finely sliced
1/2 cup white wine
6 cups beef broth, home made is possible
sour cream to serve
baby fennel frond chopped to serve

Method:
Saute the fennel, garlic and garlic in the oil and butter until translucent. Add the pumpkin cubes and saute until the pumpkin browns slighty, deglaze with the wine and add the stock and allow to simmer until the pumpkin is tender. Blend down to a smooth texture.

Chicken and Fennel Casserole

baby fennel

Ingredients:
1 tbsp olive oil
8 chicken legs
1 leek, finely sliced
2 tablespoons spelt flour
1 tbsp butter
1 tbsp olive oil, additional
8 whole baby fennel including roots, sliced
or 2 large fennel bulbs, finely sliced
3 cloves garlic, finely diced
sprig oregano, leaves finely sliced
1/2 cup white wine
1/2 cup chicken stock
handful baby spinach, finely sliced
300 ml cream
salt and freshly ground pepper to taste

Baby fennel roots add a gentle
anise and parsnip flavour

Baby Fennel

Method:
Place the flour in a freezer bag with the chicken and shake to lightly coat the legs. Pleace the chicken in a lightly oiled oven dish and bake until lightly browened turning and basting with the pan juices half way.

In a large pan saute the leek, fennel, garlic and oregano in the oil and butter until the leek wilts. Add the baked legs and deglaze the roasting pan with the wine and pour the resulting mixture into the pan and add the stock.

Simmer until chicken is cooked through and threatening to fall off the bone. Add the spinach and cream and season and allow a low heat to wilt the spinach and the cream to form the sauce.

Serve with rice and a  fresh fennel frond.

Chicken and Fennel Casserole

 

Ouzo flavoured Spirit

Ouzo flavoured vodka

Ingredients:
2 larges heads of fresh green fennel seeds
2 cups of drinkable Vodka

Method:
Lightly bruise the fennel seeds to release the sweet anise flavours and oils.
Place into a sterilised preserving bottle and top up with vodka.
Seal tightly and store in a dark cupbourd for at least four weeks.

Fennelslaw

Ingredients:
1/4 cabbage, finely sliced

Fennelslaw

1 fennel bulb, finely sliced
1 carrot, grated
4 radish, grated
1 small red onion, finely diced
2 green onions, finely sliced
1/2 red capsicum, finely diced
1 stick celery, finely sliced
small handful baby spinach finely sliced
4 tbsp duck egg aioli
1 tbsp lemon juice
salt and freshly ground pepper to taste
nasturtium petals to garnish

Method:
Mix all the salad vegetables together.
Add the lemon juice to the aioli to thin it down and stir it through, season and garnish just before serving.

Fennel pollen fritter

Fennel Pollen Fritters

Ingredients:
12 fennel flower heads and/or green seed heads
1/2 cup wholemeal spelt flour
1 Free range egg
1/2 cup apple cider
Oil, for frying
Method:
Trim the fennel flowers from their stalks.
Place the flour in a mixing bowl. Make a well in the centre and break in the egg. Add the cider and whisk till combined.
Heat the oil till very hot. I prefer to wait till it’s about 200oC.
Mix the batter again and dip in a fennel flower or seed head, moving it around in the batter to ensure it is well coated. Lift the flower up, allowing most of the drops of batter to fall back into the bowl, then quickly transfer it to the hot oil, flowers down (stalk up). Hold it under the bubbling oil with the stalk. Leave it tin the oil till crisp and golden. Transfer to a wire rack and repeat with remaining flowers.
Arrange the flowers on a serving tray and eat immediately.
Use your teeth the strip the pollen from the stems.
Duck egg aioli would be a perfect accompaniment.

Pumpkin

Cucurbita pepo, Cucurbita mixta,  Cucurbita maxima or Cucurbita moschata 

pumpkins on the vine

Winter is around the corner and my mind turns to the comfort and warmth inducing pursuits. When the  threat of frost is soon to be in the air my first thought is pumpkin harvesting. A staple for winter feasting but we needs must prepare for our bounty at our earliest spring convenience.

A feral upstart from amidst the compost in the perennial food forest become one of the most giving and bounteous harvests of the year. A gift of serendipity that needed little care or consideration and yet still gave most effortlessly to our Autumn and Winter table. When growing pumpkin on purpose it is still a very easy task. In a well drained position with well turned soil incorporating a lot of organic composted material simply sow the seed to a depth 3 times the length of the seed itself. A plant spacing of 1m is a good guide and a good place to have them sprawling is from within a stand of corn. Our feral pumpkin had no special consideration other than a mulch of sugar cane and an occasion top dress of bunny poo as well as a good watering in the evening if the leaves appeared droopy during a hot day.

pumpkin flower

It is good to note that this precocious flowerer is essentially bi-sexual and you will see two very different flower bases. The male flower will have no fruiting bulb at it’s base whereas the female flower will form a fruiting body below the flower. If you notice these fruiting bodies going yellow without swelling and then dropping off you may well have to opportune your plant of a bit of sexual therapy. Simply get a cotton bud and wipe it on the stamens of the male flower and gently transfer some pollen to the female stigma which is especially sticky for this very purpose.

Generally a single plant will support up to 8-12 pumpkins.

Now it is time to be impressed with those swelling fruits and avail yourself of another crop little known or appreciated! Pumpkin leaves!

A moment of sheer joy it was when I found out that my hairy plate sized pumpkin leaves were not just nutritious, but entirely delicious and known in Zimbabwe as muboora. The only trick is to pick them bright green, young, tender and about the size of a bread and butter plate. Little preparation is required other than a good rinse to remove anything from the protective hairs.

I might even be so bold as to suggest we eat the male flowers once we have used them sexually and I will share a few of my favourite recipes for you to do so.

Tempura Squash Flowers

Ingredients

Tempura squash flowers

• 8 x squash (pumpkin or zucchini) flowers
• 200 g soft goat cheese
• 1/2 x lemon rind finely grated
• 5 x sage leaves finely shredded
• 2 pinches salt
• 1/2 cup rice flour
• 1/4 cup pear cider
• 8 x sage flowers
• 1 pinch salt and freshly ground pepper to taste

Method
In a bowl mash the goat cheese and mix in the shredded sage, lemon rind a pinch of salt
Gently place an 1/8th of the mixture into the inside of each of the zucchini flowers and gently press the flower into shape and place into the fridge to set.
Heat your oil so that a crumb of bread sizzles the instant it hits the oil.
Whisk the pear cider into the rice flour and season with the other pinch of salt. Retrieve the flowers from the fridge and one by one coat them with the batter and plunge into the hot oil. Allow to sizzle for a minute and flip over for even colour and remove using a slotted spoon to a plate covered with a paper towel to drain excess oil. Quickly dip each of the sage flowers into the batter and deep fry and drain.
Serve each zucchini flower with a sage flower and gently seasoned as a side or as a delicious entrée.

pumpkin pesto

Pumpkin Pesto

Ingredients

• 10 x pumpkin leaves, tender young no bigger than a entree plate
• 6 sprigs basil
• 1/2 cup pumpkin seed kernels, lightly toasted
• 2 pinches salt and freshly ground pepper to taste
• 1/2 cup parmesan cheese, grated
• 1/3 cup olive oil, cold pressed
• 1 x lemon, juiced
• 1 clove garlic

Method

Pumpkin pasty

Roughly chop the leaves and garlic and place all ingredients into a processor except the parmesan and pulse until not quite smooth. Turn out into a bowl and stir through the parmesan. Adjust the seasoning and serve with wafers, crudités, small salad leaves or stirred through pasta … the possibilities are endless

I made a batch into pesto mini pasties with a wholemeal spelt sourdough pastry as an entree.

Pumpkin Risotto

Ingredients

pumpkin risotto

• 2 cups pumpkin chunks
• 4 x celery stalks
• 1 tspn vegetable stock powder
• 3 cloves garlic - finely diced
• 2 x onions, finely sliced
• 2 x bacon rashers, finely sliced
• 2 x chilli, mild green finely diced
• 2 tspn extra virgin olive oil
• 1 Tbls butter
• 1 cup arborio rice
• 2 cups pumpkin flesh, cubed and roasted for 20mins
• 1 cup pumpkin flesh, cubed
• 1 cup fennel, finely sliced
• 1/2 cup water
• 3 x pumpkin leaves, tender young no bigger than a entree plate, shredded
• 5 sprigs basil, finely shredded
• 1 cup parmesan cheese, grated
• 1 pinch salt and freshly ground pepper to taste

Method
Process the pumpkin chunks and celery through a juicer and make the resulting juice up to 500ml with water and add the stock powder and stir.
Boil the cup each of pumpkin flesh and fennel in 1/2 cup water until tender and the stock reduced. Allow to cool and blend until smooth. Set aside.
Sweat the garlic, onion and chilli gently in the oil and butter with the bacon and gently cook out the bacon fat.
Add the rice and gently cook stirring until the rice becomes translucent.
Slowly introduce the juice stock and stir until completely absorbed, this should take 20 minutes to complete. Add the puree and allow that to be absorbed while stirring. Add the roasted pumpkin and allow the risotto to begin to slightly catch to the bottom of the pan.
Add the finely shredded greens and parmesan and stir off the heat, season and serve.
Garnish with shreds of parmesan and garden fresh herbs.

Stuffed Golden Nugget Pumpkin

Ingredients

• 4 golden nugget pumpkin (one each serve)
• 1 cup quinoa, cooked to instructions
• 6 pumpkin leaves, finely shredded
• 4 baby fennel finely sliced
• 2 sprigs oregano
• 2 tspn vegetable stock powder
• 1/4 cup white wine
• 2 tbsp butter

Method

Remove a neat cap from the top of each pumpkin and open them to the seed center reserving any tender flesh and the cap. Scoop out the seeds and seed baring pulp.
mix all other ingredients and fill each pumpkin cavity tightly.
place the cap back over the pumpkin and place them all in a deep dish with 1/2 inch of water in the bottom of the pan.
Bake in a moderate oven for 40 minutes or until a skewer can pass easily through the center of the pumpkin.

Serve as a side

Nutritional Rundown

As a fruit that can be known as the largest in the world you can tell by its bright colour that it’s going to be going to be good for you. Not only is pumpkin loaded with vitamin A and antioxidant carotenoids, particularly alpha and beta-carotenes, it’s a good source of vitamins C, K, and E, and lots of minerals, including magnesium, potassium, and iron.

Pumpkin fruit

pumpkin

Nutrient RDI/100gm
vitamin-A 246%
Vitamin-C 15%
Potassium  9%
Vitamin-E 7%
Calcium 2%
Vitamin B-6 5%
Iron 4%
Magnesium 3%
Antioxidants: carotenoids, particularly alpha and beta-carotenes
B-complex: Folates, Niacin, Pantothenic acid, Pyridoxine, Riboflavin & Thiamin
Minerals: copper, calcium, potassium, iron, magnesium, manganese and phosphorus, selenium & zinc
Poly-phenolic flavonoid compounds: α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.

pumpkin leaves

Pumpkin Leaves

Nutrient RDI/100gm
vitamin-A 17%
Vitamin-C 7%
Manganese 7%
potassium 5%
Calcium 2%
Vitamin B-6 4%
Iron 5%
B-complex: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate
Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
Amino-acids: Arginine, Cystine, Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Tyrosine & Valine

Pumpkin Flowers

Nutrient RDI/100gm
vitamin-A 46%
Vitamin-C 11%
Folate 14%
Magnesium 8%
Calcium 5%
Vitamin B-6 3%
Iron 7%
B-complex: Vitamin B6 & Folate
Minerals: Calcium, Phosphorus and Potassium, Iron, Magnesium and Copper.

Pumpkin Seeds (Pepitas)

Nutrient RDI/33gm
Manganese 74%
Tryptophan 53%
Phosphorus 40%
Magnesium 48%
Copper 22%
Zinc 17%
Iron 1%
B-complex: Vitamin B6
Antioxidents: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, gamma-tocomonoenol, phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol
Minerals: phosphorus, magnesium, manganese, zinc, iron and copper..

Cultural Significance

A pumpkin pie might very well be perfect Sam­hain fare and we have long been acquainted with the carving of squashes and gourds to celebrate harvest and bounty as harkens back to ancient Celtic tradition.


Traditionally, pumpkin was used for treating type 2 diabetes in Mexico where the traditional healers administered crude extract of the pumpkin fruit to the patients.
There is some evidence that diets high in pumpkin seeds showed lower risk of gastric, breast, lung and colorectal cancers as well as prostate cancer and benign tumours.
Use of pumpkin seed for treatment of tapeworms and other intestinal parasite date back many years and in China pumpkin seeds were used to be treat people with acute schistosomiasis, a severe parasitic disease that is transmitted through snails. Proteins and oil extracted from pumpkin seeds inhibit growth of wide range of bacteria, fungi and yeast.

Furthermore pumpkin seeds have positive influence in cases of depression, kidney stones, inflammatory disease and bacterial infection.

pumpkin and fennel soup

The pumpkin is a symbol of magick, the unknown and the mysterious. It’s orange colour and exotic flavour and scent may be associated with the Fire element and placing a small pumpkin next to a candle in the South section of a home altar would enhance that effect. Some associate it with Water due to it’s high water content. A pumpkin essential oil would make amazing pumpkin-scented candles for spellwork with the energy from the pumpkin helping to increase the power of spells and any magick that involves the discovery and development of magickal skills as well as promote relaxation and meditation.

Tarot and divination practices may draw on the energies of the pumpkin placed nearby to reveal the unknown and will lend potency to the tools of reading

Pumpkin scented sachets would welcome warm energies into the home and drive away any harmful energies.
Pumpkins are linked to the mysterious, the unknown, the dark, and all kinds of magick.
Be open and aware of the resonance of a pumpkin. Adding a pumpkin drum to a drumming circle may create emotive and magickal effects, bringing to the circle a warming energy, revealing the unknown.