Are fiddleheads good to eat?

Fiddlehead ferns are high in antioxidants and essential fatty acids , which are often found in so-called "superfoods." They can be especially good for people who don't eat fish, which are also high in essential fatty acids. Potassium. One serving of fiddlehead ferns provides about 11% of the daily potassium you need.

What is the toxin in fiddleheads?

(New York Botanical Garden, 2007) says that all parts of the plant are toxic. The toxin is thought to be ptaquiloside, a sesquiterpene .

How do fiddleheads taste?

Fiddleheads taste green—like the deep, moist green of the forest . Some say they taste a bit like asparagus, broccoli, spinach, or green beans, but it's hard to pinpoint the exact taste of such a special little plant. They are prized for their delicate flavor and crunchy texture.

Where do fiddleheads grow in the US?

Fiddleheads can be found in much of the United States as well as Europe, Asia, and Canada: In fact, Tide Head, New Brunswick , calls itself the Fiddlehead Capital of the World. Fiddleheads grow wild in Maine, and social media users report seeing them at a Trader Joe's in California and the Pacific Northwest.

How can you avoid getting sick from eating fiddleheads?

Potential for foodborne illness The cause of illness is not yet known, though proper cooking has been shown to reduce the risk of becoming ill. Fiddleheads should never be eaten raw and should always be properly handled and thoroughly cooked.

What happens if you don't boil fiddleheads before eating?

The described symptoms of this foodborne illness were diarrhea, nausea, vomiting, abdominal cramps, and headaches. These symptoms generally occur within 30 minutes to 12 hours after eating raw or undercooked fiddleheads. These symptoms typically last less than 24 hours, but some cases could last up to three days.

Why are fiddleheads so expensive?

Fiddleheads' ornamental value makes them very expensive in the temperate regions where they are not abundant.

What do fiddleheads turn into?

Fiddleheads are harvested as a vegetable in the early spring as they emerge from the fern crown. They must be picked before the fronds open in order to be edible and tasty. Each ostrich fern plant will produce several tops that turn into fronds.

What is the best way to eat fiddleheads?

Health Canada recommends boiling them for 15 minutes or steaming them for 10-12 minutes prior to eating, sauteing, or adding them as an ingredient to other recipes . Undercooked fiddleheads may cause symptoms of foodborne illness, which may include nausea, vomiting, diarrhea, and/or headache. Never eat them raw!

How to tell if fiddleheads are bad?

That's usually the first part of the plant to go bad. Usually, they will start turning dark green . Sometimes, you can cut off the ends and still eat the remaining fiddlehead ferns, but if they become too slimy or mushy, the entire fiddlehead ferns may have gone bad.

How much do fiddleheads cost today?

But in general, fiddleheads are getting more expensive. When NEWS CENTER Maine reported on fiddleheads two years ago, fiddleheads ran just a few bucks per pound. Now they cost anywhere from $15 to $30 per pound .

How to tell if fiddleheads are edible?

It has a distinctive brown paper-like sheath on the fiddlehead when it emerges from the ground . As the fern frond uncoils the brown paper husk flakes away. So it there is no brown papery covering, it's either not an ostrich fern or it's an ostrich fern too mature to eat.

What does fiddlehead taste similar to?

Some people say that fiddleheads taste similar to green beans, spinach and broccoli . I would say they are most like asparagus. When cooked properly they are tender and delicious with a sweet, earthy flavor.

Fiddleheads (2024)

Nutrition Notes

Fiddleheads are the tightly coiled heads of the ostrich fern. This springtime delicacy has a grassy flavour, similar to asparagus, and a somewhat crunchy texture.

Fiddleheads are an excellent source of the antioxidant beta-carotene and niacin, a B vitamin that keeps hair, skin and our nervous system healthy. They also offer a decent amount of potassium and vitamin C.

Thanks to their deep green colour, fiddleheads also contain beta-carotene, a powerful antioxidant also found in dark green and bright orange vegetables.

Per 1/2 cup (125 ml) serving

Calories	21 kcal
Carbohydrate	3 g
Fat	0.2 g
Protein	2.8 g
Iron	0.8 mg
Magnesium	21 mg
Phosphorus	61 mg
Niacin	3 mg
Beta carotene	1234 ug
Vitamin C	16 mg

Source: Canadian Nutrient File, 2007

* Fiddleheads should never be eaten raw. They should bethoroughly cooked before eating or adding to recipes. See "Preparing" below.

Varieties

Fiddleheads have been enjoyed for centuries around the world. Here in Canada, fiddleheads grow on the East coast and in Quebec and Ontario. While there are many varieties of fern, the ostrich and cinnamon fern are the only two that are edible and safe to eat. Other varieties of fern may look similar, but can be poisonous.

Fiddleheads available in grocery stores are safe to eat, but care should be taken if you are foraging for these greens on your own.

Buying

Fresh fiddleheads are available during their short growing season, late April to early June.

When buying fresh fiddleheads, look for those that are tightly curled, bright green in colour and have a crisp texture. Some fiddleheads may still have a brown, onion-like skin covering the coil, which should be removed before eating.

Avoid any fiddleheads that have begun to uncurl - as this is an indication that they are no longer edible. Ideally, fiddleheads should have a tight coil.

Frozen fiddleheads are available in some major grocery and specialty food stores year-round.

Storing

Fresh fiddleheads should be stored with care to keep them fresh and intact. Loosely wrap unwashed fiddleheads in a paper towel and store in a plastic bag in the refrigerator.

While fiddleheads can stay in the refrigerator for up to 10 days, it's best to eat them within a few days for maximum freshness and quality.

You can also blanch and freeze fresh fiddleheads if you want to enjoy them later in the season. Frozen fiddleheads keep for up to one year.

Preparing

Remove the brown, papery skin on fiddleheads with your fingers or small brush before washing or cooking them. Alternatively, place fiddleheads in a paper bag and shake it to remove the scaly skin. To wash fiddleheads, rinse them in several changes of cold water to remove any husk, dust or dirt.

Fiddleheads should always be cooked thoroughly before eating.Health Canada recommends that fresh fiddleheads be washed several times in fresh cold water. Remove as much of the brown husk as possible from the fiddleheads.

They should then be cooked in boiling water for 15 minutes or steamed for 10 to 12 minutes until tender. Fiddleheads should also be boiled or steamed prior to sautéing, frying or baking. Read Health Canada's Food Safety Advisory on fiddleheads.

If you plan to freeze fresh fiddleheads, they must be blanched first. To blanch fiddleheads, boil them for 2 minutes, remove and then rinse under cold water. Blanched fiddleheads can be stored in an airtight resealable freezer bag for up to one year. Previously frozen fiddleheads should still be cooked according to the directions mentioned above before eating.

Eating

Fiddleheads taste similar to asparagus and have a crunchy texture like green beans. They' re best eaten on their own, drizzled with olive oil and seasoned with salt and pepper.

But, of course, there are plenty of other ways to enjoy fiddleheads - in soups, pastas, egg dishes, stir-fries, even ice cream! Fiddleheads go especially well with cheese, tomato and cream sauces.

Healthy ways to enjoy

Breakfast

Add cooked fiddleheads to an omelet, frittata or quiche.
Serve steamed fiddleheads alongside your morning eggs and toast.

Lunch

Toss cooked fiddleheads with cooked wild rice or quinoa and top with fresh herbs and lemon juice for a nutritious whole grain pilaf or salad.
Enjoy a hearty soup made with spring vegetables such as fiddleheads, peas, mushrooms and fresh herbs.

Dinner

Enjoy fiddleheads on their own sautéed in olive oil with garlic and lemon.
Make a tasty pesto by pureeing cooked fiddleheads, olive oil, walnuts, chopped garlic and fresh lemon juice. Toss with warm pasta for a delicious dinner.
Add cooked fiddleheads to your favourite stir-fry.

Snacks

Fiddlehead ice cream anyone? This odd combination will have you asking for seconds (see recipe).

More Information

Wikipedia - http://en.wikipedia.org/wiki/Fiddlehead_fern

Cottage Life - 10 Fun Facts About Fiddleheads

Food and Wine - Everythng You Need to Know About Fiddlehead Ferns

Did you know?

Fiddleheads aren't just a North American delicacy, they are also found in Asia, Australia and New Zealand.
Always cook fiddleheads before eating them! Health Canada advises consumers to cook fiddleheads thoroughly to remove a natural toxin present in some fiddleheads.
Once fiddleheads have uncurled into a mature fern, they are no longer edible or safe to eat.