Valiant Supporting Cast

They are not to everyone’s taste. At least that’s what one might think. I beg to differ. (Ingredient Special on Fennel and recipe ‘The Fennelton Effect’, Rcp# 29)

Some time ago I was in a grocery store and bought some fennel. The cashier asked me what to do with fennel. Because he thought that the characteristic taste would always stand out. And he did not like that particular taste at all. When I told him that I use it to replace onions, he was very surprised.

Once again, of course, I cannot claim the real discovery. As in many other cases, some of my furry friends were much braver than me.

While preparing their dinner, I learned a lot about this ‘salad’, because that’s what fennel is usually considered, although it actually belongs to the carrot family:

1. The stems of the bulbous vegetable are a rustic addition to Mediterranean dishes, rounding out a salty-smoked flavor.
2. The outer parts of the bulb are spicy and can be used as a valid substitute for onions when chopped small and just mixed in. If you want a more intense flavor, leave them in for a shorter time or add them later. If you like it a little more blended, just boil/roast it with other base ingredients like classic turnips.
3. The inside of the bulb is sweeter than the outside. This varies from brand to brand. The mildest flavor comes from round, juicy fennel. If they are a little narrow and look like cabbage about to sprout, they are harder and have a more intense flavor (better as an onion substitute).
4. The greens from the stems can be used like fresh herbs. You can add them as one of the last ingredients when the pan is removed from the heat, or you can sprinkle them on other salads (such as salanova or oakleaf salad).
5. The seeds combine all the characteristics mentioned above. You can also use them to flavor marinades. I just made one with apple vinegar, fresh ginger, date sugar, and caraway, anise, and fennel seeds. And of course you can make a nice tea out of it (try mixing it with camonmille, very nice tea for supper).

Storing fennel is easy. Just place it in the vegetable compartment of your refrigerator and use the bulb from the outside in. For the best flavor and longer shelf life, look for soft, juicy, round looking fennel. Also, the outside of the bulb should not have too many hard, ‘woody’ lines on it. Indentations or brown spots indicate that the food has not been treated with respect (which usually leads to improper storage and loss of nutrients and flavor). That’s why we usually buy our vegetables from places where they are visibly treated with care.

Fennel is an important ingredient in many food cultures around the world. So if you are seeking new ways to spice up your dishes, take a look and be inspired.

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Side Notes:

• There is a very nice article about fennel on Wikipedia (which I am not linking to, as they definitely deserve full credit for this marvelous encyclopedia). Please support them if you can!
• Fennel seeds in particular have been used in natural medicine for centuries. Although they are small, they are quite potent. If you take medication regularly, you should not use concentrated fennel oil without consulting your doctor. Also, children and pregnant women should not drink too much fennel tea, as some research suggests.
• As an example of the special nature of this ingredient, here is a recipe using mushrooms:

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The Fennelton Effect

Recipe to accompany the Ingredient Special on Fennel. (Rcp# 29)

Ingredients for ‘The Fennelton Effect’

• Ingredients for the mushrooms
  • 300 g dark edible mushrooms (I mixed: shitake, cremini and king oyster mushrooms)
  • fennel bulb, 3 tablespoons of cut pieces (like you would cut onions)
  • 1 flat teaspoon bear’s garlic salt (or 1 pinch of a mild salt and ½ teaspoon of bear’s garlic in oil)
  • canola oil
  • olive oil

• Ingredients for the sauce
  • 5 – 6 rose buds (tea quality from herb shop or tea shop)
  • 5 – 6 red berries (‘red peppercorns’)
  • 2 cloves
  • ½ teaspoon cardamom seeds
  • ½ teaspoon aniseed (or two pieces of star anis)
  • ½ teaspoon of dried basil
  • 3 large sage leaves
  • 4 – 5 dried mint leaves (make about ½ teaspoon, when crumbled)
  • 1 medium ginger toe, cut into 5-6 pieces
  • 150 g sweet potato (peeled and cut into slices)
  • 70 – 80 g hoccaido pumpkin flesh (without seeds or peel, cut into chunks and frozen)
  • 180 ml of a dry red grape wine or any other fruit wine (no sugar added)
  • 2 – 3 tablespoons date sugar (not syrup, crystallized date sweet)
  • a pinch of cinnamon (about ¼ teaspoon full)
  • caraway, ground
  • nutmeg, freshly ground
  • 1 pinch of smoked sea salt
  • 3 tablespoons of oat yogurt
  • mild virgin olive oil

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Cooking Instructions for ‘The Fennelton Effect’

1. Put rose buds, red berries, cloves, cardamom, anise, basil and sage in a paper tea bag (size L) and seal with a cooking thread. Overboil the tea bag with 350 ml of hot water in a saucepan. Bring the water and herbs to a boil and simmer over low heat for 5-7 minutes.
2. Add the sweet potato slices and wine to the pot and simmer over medium heat for 10-15 minutes, until the sweet potatoes are softened. Add the pumpkin pieces and simmer over low heat for another 10 minutes. Turn off the heat and allow to rest for about 15-30 minutes.
3. Clean the mushrooms. Cut off the heads and keep them separate from the stems. Cut the stems into equal sized slices/chunks and sauté the stems with the fennel in canola oil in a saucepan. When done, remove the pan from the heat and set aside. Keep covered, but allow the mixture to vent (use a wooden spoon in the lid to leave an opening).
4. Reheat the sauce mixture to eating temperature, then remove from heat. Remove the spice bag and add the sugar, salt, cinnamon and caraway to the sauce mixture. Stir well until the sugar is dissolved, then blend the sauce to the desired consistency. Add a little hot water if needed.
5. Reheat the pan with the mushrooms and add the mushroom heads. Saute until all the mushrooms are done (all the water has come out). Turn off the heat, add the Bear’s Garlic Salt and two tablespoons of olive oil and mix everything.
6. Just before serving, add the oat yogurt and olive oil to the sauce. Stir gently.
7. Arrange the mushrooms on a plate and the sauce in a sauce boat or separate bowl. Serve with bread or similar.

Makes 5 servings.