Adapted from The Wellness Encyclopedia of Food and Nutrition by Shelden Margen, M.D.
Try some of the following ideas for preparing fennel. Pair the cooked fennel with any of your favorite Italian or European inspired meat/fish dishes, pastas or salads. If you’re stumped for how to pair it, try tasting a bit raw — some people compare the flavor to anise, but really it’s a unique flavor. The texture is crunchy like celery when raw but smooth like an onion when cooked. We enjoying eating it with cauliflower, onions and couscous.
First, cleaning: Chop off fronds and set aside for use as an herb if desired. Trim the base and wash the bulb carefully, paying attention to the creases.
Baking: First, braise the fennel for about 5 minutes. Transfer to a baking dish and add just 1/2 cup of the cooking liquid. Cover tightly and bake at 350 degrees until just tender and beginning to brown. If desired, uncover toward the end to allow any excess liquid to evaporate, then sprinkle with breadcrumbs and grated Parmesan cheese, and brown under the broiler before serving. Cooking time: about 1 hour.
Braising: Braise fennel in broth, tomato sauce, vermouth or sherry (diluted 1-to-1 with water); add lemon zest, garlic, or onion for extra flavor. Braised fennel is delicious hot, warm, or chilled. Place fennel slices, or halved or quartered small fennel bulbs, in a sauce pan and add just enough boiling liquid to barely cover the vegetable. Simmer uncovered, turning occasionally, until the fennel is tender, adding more liquid if necessary. Cooking time: 25 to 40 minutes.
Sauteing: Cut fennel into slivers and heat in a small amount of stock, tossing and stirring it frequently. For extra flavor, cook chopped onion and garlic along with fennel. A sprinkling of lemon juice and zest makes a nice finishing touch. Cooking time: 10 to 15 minutes.
Steaming: Fennel steamed until crisp-tender can be covered with your favorite sauce or marinated in a vinaigrette, chilled, and served as a salad. To steam it, place whole or halved bulbs in a vegetable steamer and cook over boiling water until just tender. Cooking time: 20 to 30 minutes.
