When you buy fresh fennel, chances are you’ve focused on the crisp, bulbous base, often overlooking the feathery green tops known as fennel fronds. But did you know that fennel fronds are incredibly versatile and nutritious? Instead of tossing them out, there’s a bunch of things you can do with them.
Fennel fronds are much more than just a garnish — they’re a nutrient-packed, flavourful ingredient that can enhance a variety of dishes. Whether you’re blending them into a pesto, using them as a salad topper, or freezing them for later use, fennel fronds are worth saving.
Why Are Fennel Fronds Good for You?
Fennel fronds, much like the fennel bulb, are packed with nutrients. They are a great source of vitamin C, which boosts your immune system, and they contain antioxidants that help fight inflammation and support overall health. They also provide fibre, potassium, and other essential nutrients, while being low in calories.
Plus, their bright, slightly sweet and anise-like flavour makes them a fresh and delicious addition to many dishes.
Can You Freeze Fennel Fronds?
Yes, you can freeze fennel fronds! If you find yourself with more fronds than you can use right away, freezing them is a great option to avoid waste. Here’s how:
Wash the fronds thoroughly under cold water to remove any dirt. Pat them dry with a paper towel.
You can chop them into smaller pieces or leave them whole, depending on how you intend to use them.
Place the fronds in a freezer-safe bag, remove as much air as possible, and label the bag with the date. They can last in the freezer for up to 6 months.
For added convenience, you can freeze them chopped up in ice cube trays with a little water, making it easy to toss into soups, stews, or sauces.
What Can You Make with Fennel Fronds?
There are plenty of delicious ways to incorporate fennel fronds into your cooking. Here are a few ideas to inspire you:
Fennel Frond Pesto
Fennel fronds can be used as the base for a fragrant and flavourful pesto. Simply blend them with garlic, nuts (like pine nuts or walnuts), Parmesan cheese, olive oil, and lemon juice. This pesto can be used as a pasta sauce, spread on sandwiches, or drizzled over roasted vegetables.
Salad Garnish
Chop fennel fronds finely and sprinkle them over salads for a burst of flavour. They pair especially well with citrus-based salads, seafood dishes, or any salad featuring fennel bulbs.
Fennel Frond Fritters – click here for the recipe
Herbal Compound Butter
Mix finely chopped fennel fronds into softened butter along with garlic, lemon zest, and a pinch of salt. This fennel-infused butter is perfect for spreading on bread, melting over grilled fish, or tossing with roasted vegetables.
Fennel Frond Vinaigrette
Make a homemade vinaigrette by whisking together olive oil, lemon juice, chopped fennel fronds, Dijon mustard, and a pinch of salt and pepper. This refreshing dressing is perfect for drizzling over green salads or grilled meats.
Soup and Stews
Toss fennel fronds into soups and stews for an aromatic boost. They work wonderfully in broths or as a garnish for creamy soups like potato leek or carrot and ginger.
Fennel Frond and Citrus Relish
Create a bright, zesty relish by mixing chopped fennel fronds with diced citrus segments (such as oranges or grapefruit), olive oil, and a touch of Manuka honey. This relish is delicious served with grilled fish or chicken.
Smoothies
For an unexpected twist, add a handful of fennel fronds to your green smoothie. They pair surprisingly well with fruits like apples, pears, or even cucumbers, adding a light, herby flavour and an extra dose of nutrients.
Fennel Frond Fritters – click here for the recipe.
Next time you pick up fennel, don’t discard those delicate green fronds — get creative and enjoy all the ways they can boost both flavour and nutrition in your meals!
About The Author: Triona Backup
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