Spring is here in the far north! With the coming of spring, comes new growth in the forests and wild areas where the edible Ostrich ferns grow. Fiddleheads are the baby fronds not yet unfurled on Ostrich ferns.
The fiddleheads on the Ostrich fern can be identified by the papery covering that splits when the fiddlehead grows and the smooth stems with a deep, U-shaped groove on the inside.
When you pick the fiddleheads, leave several fronds (leaves) on each fern so it can make food with which to grow and survive for the next year. Forage responsibly. Before fiddleheads are edible, they have to be prepared properly. When raw, they can make you sick.
When we eat fiddleheads, I boil them for 15 mins, drain and rinse several times. Then I toss them in a skillet with butter and garlic and sauté. They taste similar to asparagus and green beans. Delicious!!
Fiddlehead Nutrition:
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 34 Kcal | 1.7% |
| Carbohydrates | 5.54 g | 4% |
| Protein | 4.55 g | 8% |
| Total Fat | 0.40 g | 2% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Niacin | 4.980 mg | 31% |
| Riboflavin | 0.210 mg | 16% |
| Thiamin | 0.020 mg | 1.5% |
| Vitamin A | 3617 IU | 120.5% |
| Vitamin C | 26.6 mg | 44% |
| Electrolytes | ||
| Sodium | 1 mg | <1% |
| Potassium | 370 mg | 8% |
| Minerals | ||
| Calcium | 32 mg | 3% |
| Copper | 0.320 mg | 35.5% |
| Iron | 1.31 mg | 16% |
| Magnesium | 34 mg | 8.5% |
| Manganese | 0.510 mg | 22% |
| Selenium | 0.7 mcg | 1% |
| Zinc | 0.83 mg | 7.5% |
| Phyto-nutrients | ||
| Carotene-ß | 2040 µg | -- |
| Carotene-α | 261 µg | -- |
From the Gov of Canada food safety website*.
Cleaning
- Using your fingers, remove as much of the brown papery husk on the fiddlehead as possible.
- Wash the fiddleheads in several changes of fresh, cold water to remove any residual husk or dirt.
Cooking
- Cook fiddleheads in a generous amount of boiling water for 15 minutes, or steam them for 10 to 12 minutes until tender. Discard the water used for boiling or steaming the fiddleheads.
- Cook fiddleheads before sautéing, frying, baking, or using them in other foods like mousses and soups.
Freezing
- Clean the fiddleheads properly.
- Boil them for two minutes.
- Discard the cooking water.
- Plunge the fiddleheads into cold water and drain.
- Pack the fiddleheads in freezer containers or bags.
- Store fiddleheads in the freezer for up to one year for best quality.
- Follow the complete cooking instructions above before serving.
From the Maine, USA Gov Extension**:
Canning Fiddleheads:
- UMaine Cooperative Extension does not recommend pressure canning as a method to preserve fiddleheads because process times have not been established and tested for home food preservation.
- Commercial cider or white vinegar should be used and must have at least 5% acidity.
- As guidance, approximately 3 pounds of raw fiddleheads should yield about 6 pints of pickled fiddleheads.
- The brine should cover all the fiddleheads in the jar, while leaving a 1/2-inch headspace to ensure a proper seal.
- Be sure to use best canning practices during the water bath process, which includes covering all jars in the canner with at least 1 inch of water and timing the boiling process when the water reaches a rolling boil (212 deg F) with all the jars in the canner.
- Check for a proper seal on the jars after processed jars have cooled. If the tops are not depressed or have “popped”, place these jars immediately in the refrigerator and eat the fiddleheads within 1 month.
Fiddlehead Recipes
Pearl barley risotto with fiddleheads, squash and walnuts
This is a recipe by Chef Kyle Christofferson, winner of the 2011 "So You Think You Can Cook" fiddlehead competition. ***
This is a recipe by Chef Kyle Christofferson, winner of the 2011 "So You Think You Can Cook" fiddlehead competition. ***
Ingredients:
50 g fiddleheads, trimmed and blanched
50 g roasted butternut squash, ¼ inch dice
50 g pearl barley (cooked to al dente)
15 g roasted walnuts, roughly chopped
1 tbsp butter
1 tbsp marscapone cheese
1 tbsp parmasean cheese
1 tsp chives
2 tbsp vegetable stock
¼ tsp sea salt
50 g fiddleheads, trimmed and blanched
50 g roasted butternut squash, ¼ inch dice
50 g pearl barley (cooked to al dente)
15 g roasted walnuts, roughly chopped
1 tbsp butter
1 tbsp marscapone cheese
1 tbsp parmasean cheese
1 tsp chives
2 tbsp vegetable stock
¼ tsp sea salt
Directions:
1. Combine all ingredients in a medium sized saucepan over medium heat. Serve warm.
1. Combine all ingredients in a medium sized saucepan over medium heat. Serve warm.
Sweet Pickled Fiddleheads
1 quart cider or white vinegar (5% acidity)
5 cups sugar
2 teaspoons canning & pickling salt
5 cups sugar
2 teaspoons canning & pickling salt
Clean and wash fiddleheads thoroughly using the process above. Mix vinegar, sugar and salt in a saucepan, bring to a boil and immediately pour over fiddleheads that are packed into clean pint jars. Remove air bubbles, adjust the liquid to 1/2-inch headspace and wipe the jar rim. Apply two-piece dome lids and adjust lids to fingertip tight. Process for 15 minutes in a boiling water bath canner, ensuring a rolling boil for the full 15 minutes and at least 1-inch of water is covering all jars in the water bath.
Makes approximately 6 pints if using 3 pounds of raw, cleaned and trimmed fiddleheads.
Shrimp and Fiddlehead Medley
1 pound fresh fiddleheads
6 ounces linguine, uncooked
6 cups water
1 ¾ pounds Maine shrimp, fresh or frozen
1 teaspoon olive oil
2/3 cup onion, chopped
1/2 cup green pepper, diced
1/2 pound fresh mushrooms, sliced
1 teaspoon thyme
1/4 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon celery seed
2 tablespoons lemon juice
6 ounces linguine, uncooked
6 cups water
1 ¾ pounds Maine shrimp, fresh or frozen
1 teaspoon olive oil
2/3 cup onion, chopped
1/2 cup green pepper, diced
1/2 pound fresh mushrooms, sliced
1 teaspoon thyme
1/4 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon celery seed
2 tablespoons lemon juice
Clean and wash fiddleheads using the process above. Bring water to a boil in a large saucepan, add shrimp and cook 3-5 minutes, or until slightly opaque white in color (frozen shrimp may take longer). Drain well, and set aside. Cook fiddleheads in boiling water (enough water to cover all fiddleheads during cooking) for 15 minutes. Drain. Meanwhile, cook pasta as directed, without salt or oil. Drain well, set aside and keep warm.
Add olive oil to a large, nonstick skillet and heat on medium high. Add onion and green pepper and sauté until crisp-tender. Stir in fiddleheads. Add sliced mushrooms, thyme, pepper, salt and celery seeds to vegetable mixture; stir well. Cook, uncovered, over medium heat 3-4 minutes or until mushrooms are tender, stirring often. Stir in shrimp and lemon juice; cook until heated through, stirring often.
Place pasta on a large platter. Spoon shrimp and fiddlehead mixture on top. Serve immediately.
Serves 6.
Fiddlehead Dijon
1 ½ pounds fresh fiddleheads
1 tablespoon cornstarch
1 cup nonfat buttermilk
2 teaspoons Dijon mustard
3/4 teaspoon lemon juice
1/2 teaspoon dried tarragon
1/4 teaspoon pepper
1 tablespoon cornstarch
1 cup nonfat buttermilk
2 teaspoons Dijon mustard
3/4 teaspoon lemon juice
1/2 teaspoon dried tarragon
1/4 teaspoon pepper
Clean and wash fiddleheads using the process above. Place fiddleheads in a vegetable steamer over boiling water. Cover and steam 12 minutes or until tender, but still crisp. Set aside, and keep warm.
Combine cornstarch and buttermilk in a small saucepan, stir well. Cook over medium heat until thickened and bubbly, stirring constantly. Remove from heat; stir in mustard, lemon juice, tarragon and pepper.
Arrange fiddleheads on a serving platter. Spoon sauce over fiddleheads. Serve immediately.
Makes 6 servings.
**https://extension.umaine.edu/publications/4198e/
***https://www.chatelaine.com/health/diet/fiddleheads-are-a-great-source-of-vitamins-a-and-c-eat-them-while-you-can/
