Fiddleheads contain various vitamins and minerals, as well as omega-3 and omega-6 fatty acids. They include a source of antioxidants and dietary fiber. They are rich in potassium and low in sodium which makes them suitable for those in need of a low-sodium diet. Here Winnie Martin, Food.news, reflects on how to prepare fiddlehead ferns:

“Fiddlehead ferns refer to the tightly coiled tips of a young fern plant. Fiddleheads are named as such because they resemble the ends of bowed string instruments such as violins and cellos. Fiddlehead ferns are a springtime delicacy in North America: People usually forage for these ferns. Meanwhile, they are a traditional ingredient in some Asian cuisines. These are usually different kinds of species carrying this name. Fern species consumed as fiddleheads include ostrich fern (Matteuccia struthiopteris), bracken fern (Pteridium aquilinum) and vegetable fern (Diplazium esculentum).

Fiddlehead ferns can be steamed, baked, fried, added to soups or made into salads. They have a nutty, delicate flavor similar to asparagus and broccoli. Fiddleheads are also a good source of several minerals – aside from being a delicious ingredient.

The Japanese consume a wide array of fiddleheads from different species. Bracken fern (warabi), ostrich fern (kogomi) and cinnamon fern (Osmunda cinnamomea, zenmai) are some of the ferns the Japanese love to snack on. Ostrich and cinnamon ferns can be blanched quickly in boiling water with salt. However, the Japanese prepare bracken ferns by tossing them in a small amount of baking soda before boiling water is poured. The entire setup allowed to steep overnight, letting it cool naturally before being used.

A word of caution: Several fiddlehead fern species such as P. aquilinum can cause cancer and food poisoning if they are eaten without properly preparing them beforehand. However, you need not follow labor-intensive procedures to prepare fiddleheads. Here are some tips you can follow to safely enjoy fiddlehead ferns.”

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