5 fennel seeds or Saunf recipes to ease digestion in summer

Fennel seeds or Saunf not only has a great flavour but can also ease your digestive troubles in summer season. With its cooling properties and refreshing effect, fennel seeds can be used to make sharbats, tea and snacks. Fennel seeds are the storehouse of antioxidants and flavonoids that stimulate the flow of saliva and helps to get rid of dry mouth in summer. Munching on these seeds can boost your digestive health. While they have a slightly bitter taste, they can be added to many recipes. Fennel seeds or Saunf helps regulate blood pressure and also promote weight loss by curbing hunger pangs and promoting satiety. It also helps get rid of bad breath and purifies blood. (Also read: 3 refreshing summer breakfast recipes to start your day with)

“Fennel seeds are known to have cooling properties as it’s a great ingredient to be added in your diet to beat the heat in summer. Fennel seeds have a sweet powerful flavour and have traditionally been used in many food items. Fennel seeds are known to have antioxidant properties and anti-inflammatory properties. In summer, it acts as a refreshing ingredient that helps beat heat. Rich in fibre, it can help in improving digestive health,” says Samreen Saniya, Nutritionist, Cloudnine Group of Hospitals, Bangalore, Old Airport Road.

Sameeran Saniya also shares 5 fennel seeds recipes to beat the summer heat and stay healthy.

1. Fennel seeds and water

Ingredients

200 ml of water

1 teaspoon fennel seeds

Method

• Add 200 ml of water to a bowl and let it boil on a medium flame.

• Add 1 teaspoon fennel seeds to the boiling water.

• Let it boil for 2–3 minutes until it changes colour to yellow.

• Strain the water into a glass and drink it in a warm liquid form only.

2. Fennel seeds tea

Ingredients

2 cups water

1 tbsp fennel seeds (freshly-crushed)

1 tsp honey, (optional)

1 pc orange slice, per serving

Method

• Over medium heat, bring water to a boil. Then, add the fennel seeds and steep for 5 to 10 minutes.

• Strain the mixture into a teapot.

• Afterwards, add the honey. Stir to combine and set aside.

• Put a slice of orange in a glass. Then, pour the fennel tea over it.

3. Namkeen saunf (mukhwas or mouth freshener)

Ingredients

¼ cup saunf

¼ tsp salt

4 tsp water

Method

• When the pan is hot, add fennel.

• Roast the fennel a little for 2 minutes, then add salted water to it and fry it until it gives off a nice smell.

• After 8-10 minutes of roasting, switch off the flame and take it out in a plate.

• Once cool, store in a container. Lasts well for a long time. Very tasty to eat.

4. Fennel seeds sharbat

Ingredients

1 cup fennel seeds, soaked in 1½ cup water

1½ cup rock sugar

1 pinch citric acid or lemon drops

Ice cubes

Chilled water

Method

• Grind the soaked seeds with water coarsely and then soak it again in the same water.

• After 30 minutes, sieve the soaked pulp and add rock sugar to it.

• Boil this water stirring continuously until the sugar is completely dissolved.

• Boil for another 3 minutes and add citric acid to it.

• Turn the flame off and sieve properly.

• Add green food colouring if desired.

• In a glass add 3-4 tsp. fennel seed concentrate, ice cubes and chilled water and serve.

5. Sweet candied fennel seeds

Ingredients

2 tablespoons sugar

2 tablespoons water

2-3 tablespoons fennel seeds

Method

• In a small saucepan add the sugar and the water and bring to a boil over medium-high heat.

• Stir continuously until the mixture becomes syrupy.

• Reduce heat to medium and add in the fennel seeds.

• Continue to stir until the mixture crystalises.

• Quickly remove from heat and continue to stir a few more seconds until the fennel seeds are dry and separated.

• Pour into an air-tight container.

• Sprinkle on salad, dessert, oatmeal etc or use it to freshen breath after a meal.