September in Australia marks the beginning of spring, bringing fresh, vibrant produce back into season. A lesser-known seasonal vegetable to celebrate this month is fennel—a crisp, aromatic vegetable with a naturally sweet, slightly licorice-like flavour that adds freshness and variety to spring meals.
Fennel is a nutrient-rich vegetable that provides fibre to support gut health and digestion, while remaining naturally low in energy. A 1 cup serve of sliced fennel (around 87g) provides approximately 2–3g of fibre, helping support fullness and regular bowel function. It is also a good source of vitamin C, which supports immune function and collagen production, as well as potassium, which plays a role in fluid balance and normal muscle function.
Fennel contains plant compounds such as flavonoids and other antioxidants that help protect cells from oxidative stress. Its naturally crunchy texture and refreshing flavour make it a great addition to meals as the weather starts to warm, providing a lighter alternative to some of the heavier winter vegetables.
Using Fennel with Corn Thins slices
Corn Thins slices create a light, crunchy base that pairs beautifully with the fresh, crisp texture of fennel. Here’s an easy seasonal snack idea:
Fennel-Corn Thins Snack
o 4 Corn Thins slices (24g)
o ¼–½ cup finely sliced fennel
o Spread of hummus, ricotta, or cottage cheese
o Squeeze of lemon and cracked pepper
o Optional: sprinkle of parmesan or fresh herbs such as dill or parsley
This combination provides a balance of complex carbohydrates, fibre, protein, and micronutrients to support energy, digestion, and satiety.
Tips to Enjoy
• Thinly slice fennel and pair with orange segments, olive oil, and herbs for a refreshing spring salad topping.
• Roast fennel with extra virgin olive oil until caramelised, then add to Corn Thins slices with ricotta for a warm savoury snack.
• Add chopped fennel to soups, pasta sauces, or vegetable dishes for a subtle sweet flavour boost.
Celebrate the arrival of spring with fennel—crisp, refreshing, and a delicious way to add variety and nutrition to everyday snacks with Corn Thins slices.
