Fiddleheads ~ WILD Superfood !

Wild Fiddleheads are a Superfood!!

What are wild fiddleheads?

A fiddleheads are a green vegetable that are considered to be a nutritional wonder. The top of a fiddlehead is curled in a tight spiral. This spiral shape resembles the head of a fiddle, hence the name “fiddlehead.” The best quality of fiddleheads can be found along fresh waterways in the maritime provinces and Quebec and Ontario. This green vegetable is the early, tender growth of the plant, commonly known as the ostrich fern or Matteuccia Struthiopteris

Fiddleheads are one of the only vegetables "native" to Canada. The Canadian village of Tide Head, New Brunswick, bills itself as the "Fiddlehead Capital of the World." They can be found in central and eastern U.S. too,  near streams and moist, forested areas.  Do you forage for fiddleheads?

What do wild fiddleheads taste like?

Fiddleheads are known to have a unique taste. (this doesn't mean 'bad'..but truly unique)
Many people compare the taste of fiddleheads to a mix of asparagus, spinach, and/or broccoli.

What are the nutritional benefits of fiddleheads?

Fiddleheads are now considered a super food. They have twice the antioxidant activity of blueberries.
Fiddleheads are a non-marine source of omega-3 and omega-6 essential fatty acids. Fiddleheads are also rich in iron, fibre, potassium, niacin, riboflavin, magnesium, phosphorous, vitamins A and C, zinc and beta-carotene.
They are 3-4 times higher in phenolic compound concentration than spinach and contain cancer-fighting agents.

What to look for when buying fresh?

Fresh fiddleheads are available during their short growing season from late April to mid-June. When buying fresh fiddleheads, look for those that are tightly curled, bright green in colour and have a crisp texture. Ideally, fiddleheads should have a tight coiled head with a stem between 2 to 5 centimeters long.

For maximum freshness and quality over a longer period of time, store the fiddleheads submerged in water in the fridge. With regular daily water changes, the fiddleheads will reminder will remain crisp and green for at least two weeks from date of purchase. This is a great way to stock up with fresh fiddleheads towards the end of May before fiddlehead season comes to an end.

Do you want to buy FIDDLEHEADS?  Here's an idea.. Check out this link !

Preparing Wild Fiddleheads:

To wash fiddleheads, rinse and swish them in several changes of cold water to remove any husks. Trim the tops of the stems to remove the dark ends with a knife. They should then be cooked in boiling water for 8 to 10 minutes. Fiddleheads should also be boiled for a few minutes or steamed prior to sautéing, frying or baking.

Fiddleheads can be added to any recipe requiring vegetables or can be substituted for any green vegetable in a recipe. Fiddleheads can be eaten as a side dish with salt, garlic and butter or olive oil or they can be incorporated into dishes like stir fries, soups or vegetable mixes. NOTE: They keep well in your freezer.

How to Cook Wild Fiddleheads:

If you prefer a mild taste like asparagus, boil your fiddleheads.
If you prefer a somewhat bitter flavour like rapini, steam your fiddleheads. 
They are delicious either way !! I prefer to saute wild fiddlheads with a little onions + garlic!

Try this delicious recipe:

For more wild Spring 'edibles' check out this link!

It's not difficult to grow fiddleheads ~~ Just plant Ostrich Ferns !

How do  YOU  prepare these unusual veggies?

Whichever way you do ~ they are GOOD for you! Celebrate veggies!!