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Fennel can be eaten raw or cooked. It works well shaved into fresh salads, or braised in a thick sauce or roasted and served with vegies and grains. The best time to use fennel is between March and August.
Health Benefits
Good source of vitamin C and a moderate source of iron.
100g of Fennel yields the following:
- Calories – 14
- Total Carbs – 1% of DV
- Protein – 0.69g
- Dietary Fibre – 6% of DV
- Vitamin A – 9% of DV
- Vitamin C – 5% of DV
- Calcium – 4% of DV
- Iron – 1% of DV
*Percent Daily Values are based on a 2000 calorie diet.
Selecting tips
- Look for smooth, white skin.
- There should be an absence of brown spots.
- Choose firm, young fennel for roasting.
- If the fennel is too large or old, it will be too dry for roasting and will taste leathery.
Storage tips
- To store trim the bulb and keep it wrapped in the vegetable crisper for up to a week.