14 Ways to use Sicilian Fennel

Fennel is a flowering plant species. It is a hardy perennial herb with yellow flowers and feathery leaves and it is indigenous to the shores of the Mediterranean. It is a highly aromatic and flavourful herb used in Sicilian cookery and it has a swollen bulb like stem base that is used as a vegetable.

In Italian Fennel is Finocchio. In Sicily wild fennel grows everywhere, by the sea, in the mountains, in pastures and along roadsides and motorways. It sprouts up in early Spring and blossoms into yellow flowers that yield seeds which propagate well which is why you see this plant in such abundance across the island. The scent of sweet fennel fills the Sicilian air at springtime. I was once told by a local guide that some of the bulbs buried deep underground can be the size of footballs. The taller the plant the bigger the bulb, but do not worry you do not have to dig up your own fennel as you will find plenty in Sicily's street markets or in local supermarkets.

The bulb, foliage and seeds of the plant are used in many of the culinary traditional dishes of Sicily. The small flowers are the most potent. Fennel seeds are an aromatic anise flavoured spice and are usually harvested by hand. The fronds, known as wild fennel, are delicately flavoured and similar in shape to those of dill. They have a texture that is quite feathery and I am sure if you tickled someone with them it would make them giggle. Wild fennel in Sicily is also known as Buzbiez, a word thought to be from Arabic times. It was most probably the Arabs who probably bought fennel to the island. The bulb is a crisp vegetable that can be sautéed, stewed, braised, grilled or eaten raw.

Fennel is actually my favourite flavour and taste in Sicily and I can never eat quite enough of it. It is delicious with a slightly sweet, almost liquorice-y flavour.

Fennel has always had a touch of magic to it ... 

In Ancient Greek mythology, Fennel was known to be the plant that Prometheus used to steal fire from the gods and bring it to mortals, carrying the flame via a fennel stalk. Medieval households would hang fennel above their doors to ward off wandering ghosts and to repel evil spirits. Fennel seeds were even stuffed into locks to keep mischievous spirit at bay. 

Fennel is super healthy too. The fiber, potassium, folate, vitamin C, vitamin B-6 and the phytonutrient content coupled with its lack of cholesterol all support heart health. Fennel contains significant amounts of fiber and fiber decreases the risk of heart disease as it helps to reduce the total amount of cholesterol in the blood.

Fennel is also good for various digestive problems including heartburn, intestinal gas, bloating and loss of appetite and ladies did you know that fennel is also super good for women's health?

This super food can help with menstrual problems, menopausal symptoms, benefit breastfeeding women and can increase breast growth by improving breast tissue and muscle. Yet another reason for you to visit Sicily.

So with all this in mind here are 14 Ways to use Sicilian Fennel, a plant steeped in myth, legend and a little bit of magic that will bring both flavour and fortune into your life. 

(Please note that this Blog post is not recommended for my followers with an allergy to this plant).

Raw with Sicilian Lemon 

One of the ways I like to serve fennel is simply on its own with a squeeze of Sicilian lemon on top. Slices of raw fennel have a fresh cool and crisp crunch and are refreshing on a hot Sicilian summers day. I remove all the fronds and greenery and then cut the bulb lengthwise. The core is edible but it can be a bit tough so you can cut it out if you wish.

Sicilian Sausage 

Salsiccia (Sicilian sausages) are made from coarsely chopped pork and fennel seeds and they are my absolute favourite thing to eat in Sicily. In small villages it is not unusual to see Sicilians standing in the butchers watching to ensure that their sausage is made to their favourite family recipe. They are usually sold skewered in continuous coils by weight and the best way to cook them is grilled on a barbeque.

Pork and Fennel Ragu

A pork and fennel ragu is a delicious alternative to a traditional pasta sauce. Using Sicilian sausages I cut the skin then squeeze out the pork and cut it into chunks. I fry off some shallots in a little local wine then add the sausages, a homemade tomato sauce and a teaspoon of fennel seeds. Alternatively you could replace the tomato sauce with fresh ricotta. Serve with a pasta similar to casarecce, a short twisted pasta from Sicily which appear rolled up on themselves. 

Roasted Fennel

Roasted fennel is a nice alternative to the traditional roasted vegetables used in the Mediterranean. It is the perfect way to eat fennel if you do not like the potent liquorice-ish taste as roasting fennel only leaves a hint of the taste. Fennel is delicious roasted with olive oil and balsamic vinegar which caramelizes the edges and is the perfect accompaniment with roast chicken or fish dishes.

Fennel and Orange Salad

Another dish for a hot Sicilian day. The flavours of this zingy salad are out of this world. Place sliced fennel in a salad bowl. Slice Sicilian oranges to divide the fleshy sections and add to the bowl. Drizzle with olive oil, with optional red wine vinegar or balsamic vinegar and season with salt and pepper to taste. Toss the salad and enjoy. If you can find Sicilian blood oranges all the better for a dish that gleams like jewels.

Panelle

Panelle are Sicilian fritters made from chickpea flour and other ingredients. They are a popular street food in Palermo and are often eaten between slices of bread or in a roll like a sandwich. Panelle are thought to be of Arabic origin. One of the most popular additional ingredients to add a bit of taste is, of course, fennel seeds. Panelle is also simple to make at home.

Pasta con le Sarde 

This pasta dish is one of the most popular in Sicily. Legend says that when Euphemius of Messina returned from exile in Tunisia to mount a military expedition in 827 his Arab cooks, on landing at the harbour at Mazara, ingeniously put together the first ingredients that came to hand, this was wild fennel, raisins, pine nuts and the freshest of sardines.

Fennel and Olive Bread 

I love baking bread and this year my new years resolution is to bake more of it. Baking your own bread really does give you the feel good factor, kneading the dough, watching it rise and seeing your creation turn golden and crusty in the oven. A great addition to your dough is fennel seeds and chopped olives.

Jam

I love making jam and my favourite to make is blackberry and lime jam made from an abundance of berries that grow behind my garden in England during summer. Last year whilst having the pleasure of visiting Gli Aromi, a Mediterranean Herb Farm near Scicli in south west Sicily, we had the experience of tasting the owner Rita's mouth watering jams and preserves and in particular her marmellata di arance con finocchietto selvatico (orange and fennel marmalade). The taste of this marmalade makes your taste buds explode and it is amazing with local cheeses or on your freshly baked olive and fennel bread. 

Fennel Tea

Fennel teabags can be found in supermarkets but it is super simple to make yourself. Put some fennel seeds in a cup and then pour in some boiling water. After a few minutes stir the water and strain the seeds. Add some honey or lemon if you wish some more flavour. Fennel tea is great to aid digestion and can help reduce gas, bloating and stomach cramps.

Red Wine and Fennel Ring Biscuits

Ciambelline al Vino are sugar coated ring shaped biscuits with a purplish tinge from the red wine that they are made with. Fennel seeds dot the interior. They are rather hard so they are usually dipped into a glass of dessert wine after dinner. They are also nice to dunk in coffee. Just mind your teeth.

Frittata

Whilst visiting Gli Aromi last year Rita also made us lunch using the herbs from the farm. One of my favourite dishes was her frittata made with wild fennel. A frittata is kind of like an omelette and kind of like a quiche (but without the pastry) and is usually baked in the oven. Rita's frittata was deliciously infused with fennel fronds and I did not hesitate to give this egg dish a go when I returned home.

Maccu di San Giuseppe

Maccu di San Giuseppe is a traditional Sicilian soup that consists of various ingredients. The dish is prepared on Saint Josephs Day on the 19th of March traditionally to clear out pantries and allow room for Springs new crops of vegetables. Crushed fava beans and fennel are the main ingredients. San Giuseppe Day is also traditionally associated with Fathers Day in Italy.

As a Garnish 

Fennel stalks can take the place of celery in soups and stews and can be used as a "bed" for roast chicken and meats. The Fennel fronds can be used as a garnish or you can chop them and use it as you would other herbs like dill or parsley. Fennel seeds can be nibbled on after a meal to help freshen your breath. 

Buon appetito

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A Cooking Class is the Perfect Addition to a Trip to Sicily

Please feel free to contact me for my recommendations 

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If you enjoyed this Blog post then you might enjoy these ones too ↓

"14 Ways to use Sicilian Lemons"

https://whitealmond-privatesicily.blogspot.com/2017/03/14-ways-to-use-sicilian-lemons.html

"14 Ways to use Sicilian Oranges"

https://whitealmond-privatesicily.blogspot.com/2018/02/14-ways-to-use-sicilian-oranges.html

"14 Ways to use Sicilian Almonds"
https://whitealmond-privatesicily.blogspot.com/2019/03/14-ways-to-use-sicilian-almonds.html

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Also from my Blog Archive ↓

"Salsiccia ... the Great Sicilian Sausage"
https://whitealmond-privatesicily.blogspot.com/2016/09/salsiccia-great-sicilian-sausage.html

"Making Panelle"
https://whitealmond-privatesicily.blogspot.com/2018/01/making-panelle_14.html

"Gli Aromi ,,, an abundance of Mediterreanean Herbs"
https://whitealmond-privatesicily.blogspot.com/2019/07/gli-aromi-abundance-of-herbs.html

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