NOTES from. nature's larder // fennel

Recipes and remedies to nourish, heal, and style – August is the month to start harvesting fennel with which to sweeten the breath, make Greek-inspired anise-flavoured fritters, and aromatic body wash

Common, garden or wild fennel (Foeniculum vulgare) is one of the most handsome herbs around, producing a tower of feathery leaves and flat umbels of golden flowers followed by sweet, anise-flavoured oblong fruits known as fennel seeds. Prized by the ancient Greeks as a culinary and medicinal herb – particularly as an appetite suppressant – it was introduced and widely cultivated by the Romans who used it for treating ailments from stomach issues to the stings of scorpions and serpents. This staple and stately perennial has remained popular right through to the present day and is a lovely herb to both grow in the garden and harvest from the wild. 

HEAL // Mukhwas (Fennel breath freshener)

Fennel seeds – the core ingredient of the Indian post-meal snack mukhwas – are naturally sweet, a digestive aid and palate cleansing. Add high-fibre, high-protein sesame and flax seeds to further stimulate digestion and help keep hunger pangs at bay.

Makes 1 x 250ml (9fl oz) jar

4 tbsp fennel seeds

4 tbsp white sesame seeds

4 tbsp black sesame seeds

4 tbsp flax seeds

1–2 tbsp lemon juice

Salt to taste

1 Mix all the seeds in a bowl.

2 Add the lemon juice and a pinch of salt. Stir well, cover the bowl with a cloth and set aside for 1 hour.

3 Dry roast the mixture in a preheated non-stick pan, stirring continuously until an aroma is released.

4 Remove the pan from the heat and allow the mixture to cool.

5 Store finished mukhwas in an airtight sterilised 250ml (9fl oz) glass lidded jar.

Other uses

• Fennel tea is particularly good for digestion, relieving water retention and wind, or to help increase milk flow for nursing mothers.

• Massage 2–3 drops of fennel essential oil diluted in 1 tbsp of sweet almond oil onto the stomach to help soothe and detoxify. Avoid during pregnancy.

NOURISH // Marathokeftedes (fennel fritters)

This traditional Greek snack is a lovely use of sweet, anise-flavoured fennel bulbs and fronds, traditionally served up with drinks and a side helping of yogurt. The dish is named after the Ancient Greek word marathos meaning fennel, the ancient battle site of Marathon being ‘a place full of fennels’. 

Makes about 12 fritters 

4 small fennel bulbs with fronds attached 

8 spring onions 

Large handful of fresh parsley 

Small handful of fresh dill 

150g (1 heaped cup) plain flour 

250ml (1 cup) olive oil 

Sea salt and pepper to taste 

Lemon wedges, to serve 

1 Wash and chop the fennel fronds, spring onions, parsley and dill. Finely slice the fennel bulbs. Combine in a large bowl. 

2 Season with salt and pepper and sift in the flour. Add 125ml (½ cup) of water and stir until the mixture can be shaped into 12 evenly sized balls. Flatten into patties using your hands. 

3 Pour enough oil into a large pan to cover the base and then heat until sizzling. Cook two or three fritters at a time, 4 minutes each side, pressing down with a spatula until evenly crispy and golden. 

4 Rest the fritters on a paper towel to remove excess oil. Serve with lemon wedges. 

Other uses 

• Slow roast fennel bulbs in a little olive oil to bring out the natural sweetness and serve with slices of orange and goat’s cheese. 

• Swirl an intense pop of fennel pollen – harvested fresh from upside-down flower heads tapped into a paper bag, or store-bought – into cream, add to a dry-roasting spice rub, or sprinkle 

STYLE // Fennel & Grapefruit Body Wash

Imbue a homemade body wash with the uplifting yet comforting scent and detoxifying, nourishing properties of fennel essential oil. Pair with zesty citrus essential oils such as lemon, sweet orange or grapefruit plus skin-smoothing coconut, jojoba or sweet almond oil for a pampering, refreshing start to the day. For a lovely gift, add a natural card label embellished with a pressed fennel flower. 

Makes 1 x 500ml (17½fl oz) bottle 

375ml (1½ cups) unscented liquid castile soap (preferably organic) 

8 tbsp raw runny honey 

2 tbsp fractionated (liquid) coconut oil, jojoba oil or sweet almond oil 

2 tsp vitamin E or wheatgerm oil 

40 drops grapefruit essential oil 

30 drops fennel essential oil 

1 Place all the ingredients in a jug. Mix well with a spoon or wooden stick. If a little more scent is desired add a few more drops of essential oil. 

2 Decant into a 500ml (17½fl oz) amber glass or fully recyclable PET plastic pump top bottle. 

Other uses 

• Press fennel flowers into discs of air-drying clay to leave a pretty impression – seal and glaze to use as ornaments. 

• Leave fennel seedheads in place to add ornamental interest to a winter garden and provide a nutritious treat for birds.