Fennel seeds, scientifically known as Foeniculum vulgare,

Have been used for centuries for culinary and medicinal purposes. 

How to consume:


  • Yoghurt and smoothie topping.
  • Chew directly as a snack.
  • Seed syrup. Boil the seeds and sweeten with honey.
  • Add as a spice to chicken, fish, pork, vegetables etc.
  • Soak in water overnight and drink the water in the morning.
  • Combine the seeds with olive oil and let it stay for a few days then use 
  • as salad dressing.
  • Mouth freshener, chew on them to freshen your breath.
  • Baking. Add crushed fennel to bread and cookies recipes.
  • Fennel tea. Use seeds or powder, steep in hot water, strain, sweeten 
  • and serve.
  • Snack bars. Combine with other nuts and flavours for a nutritious bar.

Health Benefits:

  • Rich in Nutrients: contains essential vitamins and minerals, including vitamin C, potassium, and calcium. 
  • Digestive health: help alleviate bloating, indigestion and gas.
  • Anti-inflammatory properties: helps with chronic inflammation in cancer, arthritis etc.
  • Menstrual Health: alleviate symptoms of menstrual discomfort, including cramps and bloating and has mild estrogenic effects contributing to hormonal balance. 
  • Antimicrobial effects: help fight against bacteria and fungi, also good for oral health.
  • Heart Health: contain fiber, potassium, and other heart-healthy compounds. The fiber content may help in reducing cholesterol levels,contributing to cardiovascular health. 
  • Weight management.
  • Respiratory Health: clearing mucus and soothing coughs.
  • Antispasmodic Effects: relax muscles and alleviate spasms, helpful for conditions like asthma or bronchitis.


Fennel Seed Tea


  1. 1 teaspoon fennel seeds
  2. 1 cup hot water
  3. Honey


  1. Steep fennel seeds in hot water for 6 minutes.
  2. Strain, sweeten as desired and serve.

 Roasted Vegetables with Fennel Seed Dressing


  1. Mixed vegetables (carrots, zucchini, bell peppers)
  2. 1 teaspoon fennel seeds, crushed
  3. Olive oil
  4. Salt and pepper


  1. Mix vegetables with crushed fennel seeds, olive oil, salt and pepper.
  2. Roast until tender.

 Fennel Seed Rice



    1 cup cooked rice

  2. 1 teaspoon fennel seeds
  3. Butter or ghee
  4.  Salt to taste


  1. Toast fennel seeds in butter or ghee, mix with cooked rice.
  2. Season with salt and serve.

 Fennel Seed-Crusted Salmon


  1. 2 salmon fillets
  2. 1 tablespoon fennel seeds, crushed

    Lemon juice

  4. Salt and pepper


  1. Coat salmon with crushed fennel seeds.
  2. Bake or sear on the pan and top up with a squeeze of lemon.

 Yoghurt and Fennel Seed Dip


  1. 1 cup Greek yoghurt
  2. 1 teaspoon fennel seeds, crushed
  3. Garlic, minced
  4. Salt and pepper


  1. Mix crushed fennel seeds, crushed garlic, salt and pepper into Greek yoghurt for a tasty dip.

 Fennel Seed-infused Olive Oil


  1. 1 cup olive oil
  2. 2 tablespoons fennel seeds


  1. Warm olive oil and infuse with fennel seeds.
  2. Strain and use for dressing salads.

 Fennel Seed Chicken Stir-Fry:


  1. 1 chicken breast, sliced
  2. 1 teaspoon fennel seeds
  3. Soy sauce
  4. Sesame oil
  5. Vegetables (bell peppers, carrots etc)


  1. Stir-fry the chicken and vegetables with fennel seeds, soy sauce and a dash of sesame oil.

 Fennel Seed Lemon Cookies


  1. 1 cup flour
  2. 1/2 cup butter
  3. Lemon zest
  4. 1/4 cup sugar
  5. 1 teaspoon fennel seeds, crushed.


  1. Cream butter and sugar. Mix in flour, crushed fennel seeds and lemon zest.
  2. Bake into cookies.