Healthier Candied Fennel Seeds Recipe, Lightened-Up with Coconut Sugar!
Indian Mouth Freshener Seeds a.k.a. Saunf Mukhwas
Here’s a health-ified Indian-inspired recipe that’s SO refreshingly tasty, and so near and dear to my heart. Also known as mukhwas or sugar coated saunf in Hindi, candied fennel seeds are a classic post-dinner treat in Indian cuisine! Not just a sweet treat, but they’re a traditional Indian mouth freshener candy, which can also aid in digestion.
grew up eating candied fennel seeds at my grandparents’ house, where my grandma
kept a bowl filled with them on the counter. She always called them saunf, which is Hindi for ‘fennel seeds,’
but they’re generally known as sweet mukhwas when they’re candied. Back then, I knew saunf as a rainbow-colored candy in a crunchy sugar coating,
may have seen these kinds of candied fennel seeds at an Indian restaurant where
the after-dinner mints would usually be. (Because that’s pretty much what saunf and sweet mukhwas are!) But, today,
I’m showing you how to make candied fennel seeds a bit healthier—without the
food dye and using some coconut sugar instead of all regular!
Of course, I LOVED that crunchy, sugary, artificially-coloredsaunf as a kid. (And I still do!) But, candy-coated mukhwas are just ONE variety—and unfortunately, it’s not the healthiest! These lightened-up candied fennel seeds are actually closer to traditional mukhwas recipes, and they’re unbelievably simple to make.
sweet, refreshingly aromatic, and with a nostalgic licorice-y taste! Full
disclosure: I actually don’t like the taste of licorice, but I do love
candied fennel seeds still. So, if you don’t like licorice, this may not be the
recipe for you—but you might find that you enjoy it in this crunchy, candied
How to Make Candied
Fennel Seeds or SaunfMukhwas with Coconut Sugar
Really, all you’re doing here is making a simple syrup and coating your fennel seeds in it! But, I’m replacing half of the regular refined sugar with unrefined coconut sugar. Yes, it’s still sugar—but coconut sugar is a cleaner, natural sweetener that contains more nutrients because it’s unrefined.
Side note: I did try making this recipe with ALL coconut sugar, and it
didn’t work… The mixture becomes far too sticky and the fennel seeds won’t
candied fennel seeds are super simple and take only 10 minutes to make, but
you’ve got to pay attention the whole time! To start, add your regular sugar,
coconut sugar, and water to a saucepan over high heat and bring to a boil,
stirring regularly. Continue stirring until
a syrup begins to form (it will take about 3-5 minutes) and watch for the
you’ve got a bubbly, syrupy mixture, reduce the heat to medium and add your
fennel seeds. Now, it’s crucial to stay present during this step because things
start to happen quickly!
Stir continuously to
coat your fennel seeds in the syrup, until the mixture starts to crystallize
and the fennel looks dry. (This will happen in about 1-2 minutes or less!) The fennel
won’t look completely dry, but it
should look drier than before—and it
will also dry a bit more as it cools.
Then, remove your pan
from the heat and continue to stir for another half minute or so, as the fennel
seeds continue to dry and separate. Pour candied fennel seeds onto a plate so they can cool, until
completely dry and the seeds separate easily. You can serve and enjoy immediately,
or transfer to an airtight container to store!
Saunf / Fennel Seeds Benefits
In Indian culture, it’s common practice to chew on a small handful of saunf or fennel seeds after a meal. They’re known as the Indian mouth freshener seeds because they contain anise (a.k.a. licorice) flavor, which can freshen up the breath. And, fennel also has antibacterial properties, helping to wash out bad-breath-causing bacteria from the mouth!
that’s not the only reason to chew on
candied fennel seeds after a meal. One
of the main fennel seeds benefits is they’re incredibly good for digestion! They
contain essential oils with anti-inflammatory properties and digestion-promoting
properties, which can help with indigestion, bloating, and
constipation—especially in those with chronic digestive issues.
Plus, fennel seeds are loaded with essential vitamins, minerals, and phytonutrients that are associated with countless health benefits. Their rich potassium content can help to regulate blood pressure, their high levels of vitamin A aid in eye health, and some of fennel’s phytonutrients can even reduce asthma symptoms!
Fennel tea is a common way to reap the benefits of fennel seeds, but you can also incorporate fennel into your cooking. Or, keep some saunf on hand for munching after meals! Crunchy, sweet, refreshing, AND aiding in your digestion. These candied fennel seeds plenty delicious all on their own, but are also perfect for sprinkling onto salads, oats, desserts, and more!