Fennel: A plant with an epic backstory

Fully edible with all its bits bursting with benefits / Photo: Amy Vann on Unsplash

Fennel isn’t just another pretty herb with feathery fronds. It’s a time traveller. It’s a plant that has followed us humans across continents and millennia, seasoning our food, healing our bodies, and even sneaking fire down from Mount Olympus (more on that).

Originally from the southern Mediterranean, fennel has naturalised far and wide. The ancient Egyptians, Romans, Greeks, Chinese, and Indians all knew fennel well. They used it as medicine, food, insect repellent, and—legend has it—a source of energy for gladiators before they stepped into the arena.

In Greek mythology? Fennel may have played the starring role in Prometheus’s rebellion. He is said to have smuggled fire down to humanity hidden in a hollow fennel stalk, an act of defiance that cost him dearly – chained up with an eagle forever pecking out his liver, to be precise. (Ironically, fennel seed oil is now known to help support liver health.)

Prometheus carrying fire in a fennel stalk / Jan Cossiers (1600-1671) - Prado Museum

Here’s how to bring fennel back into your kitchen:

Roasted Fennel

Slice the bulb, lay it in a baking tray with garlic, parsley, thyme, salt, pepper and olive oil, and roast for 20 minutes. Serve with a leafy salad and pine nuts.

Fennel Salad

Finely slice the bulb and toss with olive oil, lemon juice, salt, and pepper. My family loves it with orange segments and crushed pistachios. Add butter beans, capers and fermented artichokes for a Mediterranean feast.

Crudités

Tender stalks make excellent dippers for hummus or guac.

Fennel Slaw

Shred fennel and mix with red onion, apple, and red cabbage. Dress with olive oil, salt, and pepper.

Fennel Seeds

These are what makes the best baked potatoes in the world. Here's the recipe for Maltese Patata l-Forn (Baked Potatoes with Fennel Seeds). Slice potatoes and onions into rings. Drizzle with olive oil, salt, pepper, 50ml water, and 2 tablespoons fennel seeds. Bake for an hour. Traditionally served with pork, but we love it alongside lentil loaf.

Want help eating more real food that actually supports your health (and tastes amazing)? Drop me a message and let’s bring back the good stuff, fennel fronds and all.