Fiddlehead Ferns: Spring-Only Greens Rich in Vitamin C & Fiber
These tightly coiled ostrich-fern shoots bring 34 kcal, 4 g protein and 44 % DV vitamin C per 100 g—plus a nutty-asparagus snap you only get for two weeks each spring.
What Exactly Are Fiddleheads?
Fiddleheads are the unfurled baby fronds of the **ostrich fern (*Matteuccia struthiopteris*)**. Harvested wild each April–May before they open, the coils are prized in New England and Canadian cuisine for their grassy, slightly nutty flavour and crisp bite.
Nutrition per 100 g (blanched)
|Calories|Protein|Fat|Carbs|Fiber|Vit C|Vit A|Iron|
|---|---|---|---|---|---|---|---|
|34 kcal|4 g|0.4 g|6 g|3.7 g|44 % DV|72 % DV|11 % DV|
Why Put Them on Your Plate
- **Antioxidant burst**: vitamin C, carotenoids & manganese fight oxidative stress.
- **Gut-friendly fiber** supports steady blood sugar and satiety.
- Higher **plant protein** than most leafy veg (4 g/100 g).
- Naturally gluten- & dairy-free; perfect for paleo, vegan, keto.
Safety & Drawbacks
- Must be **thoroughly cooked** (2 × blanch + sauté) to destroy toxins & microbes; raw fiddleheads can cause GI upset.
- Very short season; out-of-season product is frozen, not fresh.
- Wild-foraged fronds can be confused with toxic fern species—buy from reputable pickers.
Quick Ways to Use Fiddleheads
- Blanch 2 min, shock in ice, then sauté with garlic & lemon.
- Toss into spring risotto with peas & mint.
- Pickle with rice-vinegar brine for year-round savoury crunch.
- Grill lightly and finish with smoked salt as a steak side.
Buying & Storage
- Look for **tight, bright-green coils** no wider than a €2 coin.
- Rinse away brown papery husk.
- Keep unwashed in breathable bag in fridge; cook within 48 h.
- Blanch & freeze if you score a big haul.
- 1. Fiddlehead Ferns