Fennel — Nutrients, Health Benefits, And Shopping Tips

Fennel should have crisp, bright green fronds and a clean, bulbous base. Sniff the fennel bulb; it should emit a sweet, anise-like aroma.

Avoid fennel with split bulbs or wilted fronds, as they are signs of age or improper handling. High-quality fennel will taste fresh and slightly sweet, with a crunchy texture that is perfect for salads.

Fresh fennel should be stored in the refrigerator’s crisper drawer. Wrap it in a damp paper towel and place it in a plastic bag to maintain freshness. Properly stored, fennel can last up to a week.

Excess moisture can cause fennel to become soggy. It’s important to keep it dry before storage. Avoid placing it near ethylene-producing fruits to prevent premature ripening and spoilage.

Fennel can last for 7-10 days in the refrigerator when stored in a plastic bag or container. To maintain its freshness, keep it in the crisper drawer. Cooked fennel should be consumed within 3-5 days.

Leftover fennel can be used in a variety of dishes, both raw and cooked. Slice it thinly and add to salads for a fresh, anise-flavored crunch, or roast it with olive oil and herbs for a sweet, caramelized side dish. Fennel is also great in soups or stews, where its flavor mellows and adds depth to the dish.

Use fennel in a gratin with cream and cheese, or sauté it with garlic and onions as a base for pasta or grain dishes. If you have a lot of fennel, consider making a batch of fennel slaw with cabbage and a tangy dressing, or blending it into a fennel soup with potatoes and leeks. Fennel can also be grilled and served with fish or chicken, where its flavor pairs well with citrus and herbs. For a quick snack, try slicing fennel and serving it with a dip like hummus or tzatziki.