Vegetable of the month

It's that time again!  This month's veggie is..........................






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Fiddleheads!!!

Fiddle whaaaat?

Fiddleheads are in season at this time of year, and won't be around for long!  Get these tasty little ferns while you still can :)

So what is a fiddlehead?  They are the curled up fronds of young ferns - left on their own, they would eventually uncurl and turn into ferns, but when harvested at this stage, they make for a tasty veggie.  The taste and texture somewhat resembles asparagus, though with a bit of leafiness - not everyone is a fan of the taste of fiddleheads, but if you've never tried them it's worth a go!

Fiddleheads are not cultivated through traditional large farming methods, but picked by individuals along the side of rivers and streams.  As a result, they might be a bit tricky to find at grocery stores, but are often found at farmer's markets and your local fruit and vegetable stands.  Look for fiddleheads that are tightly curled, and a bright green colour without much brown spotting.

What's so great about fiddleheads anyway?  Per 1/2 cup serving, according to the Canadian Nutrient File...

• only 21 calories!
• 16% of a woman's vitamin A needs
• over 21% of your vitamin C needs
• over 21% of your niacin needs
• low in sodium, but high in phosphorus, so this veggie can be helpful for people on very low-sodium diets

How do I prepare fiddleheads?

Because fiddleheads are cut close to the ground, they hold the potential to contain bacteria.  As a result, Health Canada recommends that fiddleheads only be consumed when cooked.  Before cooking, brush off any brown scaly bits, then wash thoroughly with cold running water and trim off the bottom of the stems (like asparagus, the ends of the stems can be tough and woody).  

There are many ways to prepare and eat fiddleheads.  Try boiling them in lightly salted water for 10 minutes, then drizzle with olive oil and a squeeze of lemon juice.  Or, sautee with garlic and a bit of butter for a flavourful side dish.  Spice it up by adding a sprinkle of red pepper flakes.  Fiddleheads can be used much like asparagus in recipes, such as pastas, omelettes, quiches, and salads.

How can you enjoy the goodness of fiddleheads later in the year when they're so seasonal?  Fear not -- fiddleheads can be frozen too!  Before you freeze your fiddleheads, you'll need to wash them well and boil to prevent bacterial growth.  Cook till fork tender, drain, rinse with cold water and lay them on a paper towel.  When the fiddleheads are completely cooled and dried off, put them into an airtight plastic baggie and try to get all of the air out before you seal it up and freeze.  Enjoy your fiddleheads within a few months for optimal goodness!

Happy eating!