Fennel Seed to Bulb


Fennel Seed to Bulb – it’s a fun refreshing flavor that for many may have to be acquired.

Fennel is a tall yellow flowered plant that grows both cultivated and wild across Europe and the US.  Looking much like Hemlock, it’s give away is the strong smell of licorice.  Fennel has been used both medicinally and as a food source for hundreds of years.  It is important to not confuse the two plants if one is foraging, also be aware that Queen Anne’s Lace is a smaller look alike of Hemlock and Fennel.

Over 2,000 years ago, Roman medicine states that Pliny the Elder (a natural philosopher) included over 20 uses for fennel in his encyclopedia “Naturalis Historia.” It’s been held in high esteem in ancient Greece to enhance longevity, strength and courage. During medieval times, it was used to ward off witchcraft and spells –  it’s ability to protect your health created the mystic of “magical” powers.

Taste of Beirut has posted a wonderful Fennel Smoothie that is more like a cold soup.  Taste of Beirut Fennel Smoothie

It is a highly aromatic and flavorful herb with culinary and medicinal uses, and, along with the similar-tasting anise, is one of the primary ingredients of absinthe. Florence fennel or finocchio is a selection with a swollen, bulb-like stem base that is used as a vegetable.

Researchers at the University of Texas MD Anderson Cancer Center found anethole (anti-inflammatory phytonutrient) a chief constituent of fennel which blocks both inflammation and carcinogenesis, the transformation of regular cells into cancerous ones. The fiber, folate and potassium protect both cardiovascular and colon health. The fiber of the plant removes carcinogenic toxins from the colon. The folate and potassium keeps the cardiovascular system in good order.

Feed Your Skull has a really great Fennel Apple Green Smoothie.  This smoothie is a bit demanding on the blender so if you have a Blendtec this is the time to use it. –  Fennel Apple Green Smoothie 

Fennel seeds are concentrated source of the minerals: copper, iron, calcium, potassium, manganese, selenium, zinc, and magnesium.

Vitamin A, vitamin E, vitamin C as well as many B-complex vitamins like thiamin, pyridoxine, riboflavin and niacin particularly are concentrated in the fennel seeds.

Nouveau Raw has a fabulous Fennel Citrus Smoothie – who knew.  The oranges give an extra Vitamin C boost, Spinach boosts the iron content and the banana adds to the Potassium.  If you enjoy the flavor of anise or licorice this smoothie is a power punch and great electrolyte boost as well.

Fennel Citrus Smoothie from Nouveau Raw


  • 1 stalk of fennel, bulb and leaves (7 3/4 oz)
  • 2 oranges, peeled (13 1/2 oz)
  • 1 medium banana (4oz)
  • 3 cups spinach
  • 2 cups water
  • 2 Tbsp lemon juice
  • 1 Tbsp vanilla extract
  • 1 Tbsp physllium powder


  1. Blend water, spinach and fennel in the blender first.  This will help with the texture.
  2. Add the remaining ingredients and blend until smooth.
  3. **I add a handful of ice to my smoothies too.**

Tip to always remember!

  • Blending fruits and vegetables together breaks down the cells of plants and improves digestibility. BUT even with that, be sure to chew your smoothies.  The chewing process starts the release of the saliva in your mouth.  The mixture of saliva and your food is were digestion begins.  This is a very healthy habit to get into.  It may feel strange at first but soon it will become an automatic response.

Nutrtional Value:

  • Calories: 394
  • Fat: .7
  • Fiber: 17.4
  • Carbs: 94
  • Protein: 7.9

About Smoothie Essentials - ShelleRae

Welcome! I am ShelleRae and I am very excited you are here. I joined the Smoothie Essentials team about 5 years ago now. Always health conscious and into prevention versus medication it seemed natural when the opportunity came up to take on the creation of this blog and the MatchaGT blog as well. As mother to three and surrogate to many more I've practiced much of what I write on sometimes with great success and other times with a bit less. My friends and family are my test kitchen and my facts are most often from WebMD - they seem to have a fairly accurate and conservative approach. The Smoothie Essentials product is a line of boosts that add functionality to one's daily foods without adding flavor or colors. (except for MatchaGT and green blend) making it easy to "hide" them from the finicky eaters we all know and love. From stirring them into yogurts, smoothies, frappes and even juice drinks it all come out with the original flavor being center star.. My inspiration comes from others who also are striving to live a better life through lifestyle changes. More information is available at www.SmoothieEssentials.com or by emailing shelley@juicesolutions.com

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