Certainly one of the most common vegetables on the Mediterranean table, fennel is in season from autumn to late spring. It therefore accompanies us almost all year round and is a precious food, for many reasons.

Fennels are known above all for their digestive qualities, but the benefits on the gastrointestinal tract go far beyond this quality.

In fact, for example, they avoid the formation of intestinal gases and contain anethole, a substance that acts on painful abdominal contractions.

Furthermore, fennel has purifying properties and a mild anti-inflammatory effect . It is mainly composed of water and contains a fair amount of potassium.

It is one of the most recommended foods for breastfeeding women because it helps to give a pleasant taste to breast milk. It is also said to increase milk production, but there is no scientific evidence to support this claim.

How to choose fennel at the time of purchase

To bring home sweet and crunchy fennels, pay attention to the color, which must be bright white, and to the external ribs, which must not appear too numerous or accentuated.

Also observe the color of the tuft, which must be of an access green color; finally, check for the presence of dents, brown spots and dry parts that indicate a product that is not very fresh.

How to eat fennel

Fennel is a vegetable that does not need too much maintenance; it is enough to cut it into pieces and wash it well. It is, therefore, one of those clever foods to keep always at hand, even when you have little time to devote to the kitchen. Any idea to bring it to the table?

> At the end of a meal . To promote digestion. In the South it is very common to eat a small piece of fennel after lunch or after dinner.

> As a breathtaking snack . Fennel has a good satiating power against very few calories. 100 grams of fennel contain about 10 calories. Try keeping it in the fridge always clean and ready to be crunched, it will help you keep your appetite and even your body weight under control.

> In salads . The fennels give an excellent fragrance and a pleasant taste to many mixed salads. For example, they go very well with oranges, black olives and artichokes.

> In pinzimonio . As an appetizer or after a meal.

> Cooked For example au gratin or sautéed.

> In soups, even those of small children, during weaning. Fennels are extremely digestible and are therefore excellent for all ages.

A recipe with fennel: fennel cream

The fennel soup is a very light and simple recipe.

Ingredients for 4 people

> 300 g of potatoes;

> 400 g of fennel;

> 1 liter of vegetable broth (the quantity of broth is indicative because it depends on how much the velvety is desired);

> 1/2 onion;

> 4 bread croutons;

> toasted pumpkin seeds;

> 1 tablespoon of extra virgin olive oil;

> salt.

Preparation

Wash and clean the potatoes and fennel, put in a saucepan with the chopped onion. Cover the vegetables with the boiling broth and cook with the lid for about 30 minutes.

From time to time, turn and check that you are not sticking to the pot . When cooked, season with salt and blend with an immersion blender.

Season with a tablespoon of extra virgin olive oil and serve in this way: put a toast of bread on the bottom of each plate, add the velvety and finish with a handful of toasted pumpkin seeds.

A tip : do not discard the fennel clumps, they will make your dish even more aromatic and fragrant.