Ramps (Wild Leeks): Spring’s Garlicky, Vitamin‑C‑Rich Forage Treasure

Ramps (*Allium tricoccum*) are wild cousins of leeks and garlic native to eastern North America. Their short five‑week season (mid‑April to May) makes them coveted by chefs. Flavor: **Garlicky‑oniony punch** with a sweet finish. Parts eaten: bulb, red‑tinged stem and broad green blade.

| | Amount | %DV | |---|---|---| | Calories | 31 kcal | — | | **Fiber** | 2 g | 7 % | | **Vitamin C** | 28 mg | 31 % | | **Vitamin A** (RAE) | 47 µg | 5 % | | Folate | 35 µg | 9 % | | Manganese | 0.5 mg | 22 % | Active phytochemicals: **quercetin, allicin, sulfur glucosides**.

- **Immune & collagen support** from vitamin C - **Prebiotic inulin fiber** feeds gut flora - Sulfur compounds may aid **detox pathways** and blood‑pressure regulation - Low‑calorie, high‑flavor way to slash salt.

- Overharvesting threatens wild populations—buy only from farms or certified pickers - Raw ramps can trigger **onion‑family intolerance** (FODMAPs) in sensitive guts - Strong aroma lingers—store separately.

- **Quick sauté** in butter & lemon over pasta - Blend leaves into ramp‑pesto; pickle bulbs for year‑round zing - Char whole ramps on the grill, finish with flaky salt - Swap for scallions in omelets & biscuits.

Take **one leaf per plant**, leave the bulb, or harvest only 5 % of a patch. Many states list ramps as “species of concern.” Cultivated ramp farms are emerging—support them!

Refrigerate wrapped in a damp towel inside a vented bag; use within **4–5 days** or blanch & freeze leaves. Pickled bulbs keep 6 months chilled.

✔︎ Spring‑only delicacy packed with vitamin C ✔︎ Bold garlicky flavor, tiny calorie cost ✔︎ Harvest or shop **sustainably**!

1. USDA FoodData Central FDC ID 169250 (2024) 2. Nault, A. *Econ Bot* (2023) on ramp population decline 3. Cornell Cooperative Extension “Sustainable Harvesting of Ramps” (2024)