Side dish Saturday
Fiddlehead Ferns veggies
From Bangor Maine
Cook with oil and garlic
WHAT ARE FIDDLEHEADS?
Fiddleheads are ferns before they flower. They are the furled-up stage of a fern when they just start to shoot through the ground in spring. As they emerge through the fertile, wet April soil, they grow and unfurl quickly, sometimes lasting just a few days in their furled-up stage.
Though all ferns have a fiddlehead stage, it’s the Ostrich fern, a specific edible fern species, that has become synonymous with the word “fiddlehead.” Their taste is often described somewhere between asparagus, broccoli, and spinach.
HOW DO I COOK FIDDLEHEADS?
First, make sure you do cook them! You can get sick if you eat them raw or don’t cook them long enough.
Rinse the fiddleheads. Make sure you cook them well but don’t overcook them. Boil in water for about five to seven minutes or steam for ten to twelve minutes. Then saute lightly in butter or olive oil. Season with salt and pepper.
Because edible fiddleheads appear for such a brief period in early spring and can only be foraged by individuals, they are considered a delicacy and can be quite pricey. I’ve heard of some specialty stores selling them for $20 a pound!
But you can harvest them yourself for free! You just have to know where to look.
Cook with oil and garlic
WHAT ARE FIDDLEHEADS?
Fiddleheads are ferns before they flower. They are the furled-up stage of a fern when they just start to shoot through the ground in spring. As they emerge through the fertile, wet April soil, they grow and unfurl quickly, sometimes lasting just a few days in their furled-up stage.
Though all ferns have a fiddlehead stage, it’s the Ostrich fern, a specific edible fern species, that has become synonymous with the word “fiddlehead.” Their taste is often described somewhere between asparagus, broccoli, and spinach.
HOW DO I COOK FIDDLEHEADS?
First, make sure you do cook them! You can get sick if you eat them raw or don’t cook them long enough.
Rinse the fiddleheads. Make sure you cook them well but don’t overcook them. Boil in water for about five to seven minutes or steam for ten to twelve minutes. Then saute lightly in butter or olive oil. Season with salt and pepper.
Because edible fiddleheads appear for such a brief period in early spring and can only be foraged by individuals, they are considered a delicacy and can be quite pricey. I’ve heard of some specialty stores selling them for $20 a pound!
But you can harvest them yourself for free! You just have to know where to look.
HOW DO I IDENTIFY FIDDLEHEADS?
I would recommend an experienced guide the first time to be on the safe side. Some fiddleheads look like the Ostrich fern varieties and are not only not edible but can be toxic. I did a few wild edible walks with some experienced herbalists a few years ago and they were very helpful.
There are also some good guidebooks that will help you identify fiddleheads and other wild edibles.
HOW DO I IDENTIFY FIDDLEHEADS?
I would recommend an experienced guide the first time to be on the safe side. Some fiddleheads look like the Ostrich fern varieties and are not only not edible but can be toxic. I did a few wild edible walks with some experienced herbalists a few years ago and they were very helpful.
There are also some good guidebooks that will help you identify fiddleheads and other wild edibles.
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Fiddleheads, an early spring delicacy throughout the Northeast and Canadian Maritime Provinces, are the young coiled fronds of the ostrich fern (Matteuccia struthiopteris). Nearly all ferns have fiddleheads, but not all fiddleheads are edible. The Ostrich fern fiddleheads are edible and can be identified by the brown, papery scale-like covering on the uncoiled fern. Fiddleheads are approximately 1 inch in diameter, have a smooth fern stem (not fuzzy), and also a deep “U”-shaped groove on the inside of the fern stem. Look for ostrich ferns emerging in clusters of about three to twelve fiddleheads per plant on the banks of rivers, streams, brooks, and in the woods in late April, May, and early June depending on your location. Make sure that you obtain landowner permission before harvesting fiddleheads.
Potential Foodborne Illness
A large foodborne illness outbreak occurred in 1994 which the Centers for Disease Control & Prevention (CDC) determined was the result of consumers eating raw or undercooked fiddleheads. Since then, several reported cases of foodborne illness have occurred associated with fiddlehead consumption. Researchers have yet to determine what the origin of the illnesses is, but they do know that proper handling and cooking help reduce the risk of foodborne illness related to the consumption of fiddleheads. Under no conditions should fiddleheads be consumed raw or under-cooked.
Symptoms of Illness from Eating Improperly Cooked Fiddleheads
Health Canada and the CDC have investigated a number of foodborne illness outbreaks associated with the consumption of raw or lightly cooked fiddleheads. 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.
If you experience symptoms after eating fiddleheads, you should seek the advice of a health care professional and contact your local public health unit to report this illness.
Harvesting Fiddleheads
Harvest the tender ostrich ferns as soon as they are an inch or two above the ground. Carefully brush off and remove the papery brown scales. Before harvesting in the wild, make sure that you can properly differentiate the ostrich fern fiddleheads from other fern fiddleheads. Not all ferns are edible; in fact, bracken ferns are carcinogenic and should not be consumed. (See Bulletin #2540, Ostrich Fern Fiddleheads for more information.)
Identifying and Harvesting Fiddleheads (YouTube video)
Cleaning Fiddleheads
Fiddleheads can be cleaned by first placing them in a colander and thoroughly rinsing/spraying the fiddleheads with clean, cold potable water. Submerging the rinsed fiddleheads in a bowl of clean, cool potable water should follow rinsing to remove the remainder of the brown papery coverings, and repeat as needed. Fiddleheads should appear clean after several rounds or rinsing and soaking steps.
Short-term Storage
Remember to keep fiddleheads refrigerated until you are ready to cook or preserve them. They can be stored in the refrigerator but should be consumed or preserved within a week or less for the best quality.
Cooking Fiddleheads
Clean fiddleheads can be safely cooked using two different methods, boiling and steaming. Sautéing, stir-frying, or microwaving ostrich fern fiddleheads are NOT recommended methods. Fiddleheads should be boiled or steamed prior to use in other recipes that call for sauteing, stir-frying or baking.
Boiling
Bring lightly salted water in a saucepan or stockpot to a rolling boil and add clean fiddleheads that are cleaned according to the steps above. The water should fully cover the fiddleheads when added. Bring the water back to a steady boil and boil for 15 minutes. Based on research conducted at the University of Maine, we do not recommend packing fiddleheads tightly into the saucepan/pot or steamer during the cooking process. We recommend cooking in small batches to allow enough water or steam to thoroughly cook the fiddleheads
Steaming
Bring a small amount of water to a boil preferably under a stainless-steel, vegetable steamer in a saucepan. Add clean fiddleheads, cleaned according to the steps above, and steam for 10-12 minutes with a lid covering the steamer and saucepan.
After boiling or steaming, serve at once with optional toppings or seasonings, such as melted butter, vinegar, olive oil, salt, or pepper. Cooked and rapidly chilled fiddleheads can be also served as a salad with an onion and vinegar dressing.
Fiddlehead Preservation (Freezing)
Due to the short season, some people like to preserve fiddleheads for later use. Freezing is the most common and easiest way to preserve fiddleheads. To freeze fiddleheads, make sure to follow these steps:
Clean fiddleheads according to the steps above.
Blanch small batches of fiddleheads at a time by adding clean fiddleheads to potable water and boil for 2 minutes. The blanching time starts when the water comes to a rolling boil with the fiddleheads added. If the fiddleheads are packed too tightly, they won’t cook properly, so ensure there is enough water that the fiddleheads can move freely in the water during boiling.
Immediately cool for 2 minutes in an ice bath immediately after blanching. An ice bath is made up of half ice and half water.
Allow fiddleheads to drip dry in a colander or spin dry in a salad spinner, then place fiddleheads into moisture and vapor-proof, freezer-grade containers or re-sealable plastic freezer bags. Do not overfill bags or containers.
Label, date, and place containers or bags in the freezer.
To use frozen fiddleheads, thaw in the refrigerator or submerge the containers or bags in cold water until thawed, and then cook the fiddleheads using one of the methods above.
Frozen fiddleheads can be immediately cooked without thawing, but when using the boil method, the water will take longer to return to a boil during cooking.
Canning Tips and Recipes
UMaine Cooperative Extension does not recommend pressure canning as a method to preserve fiddleheads because process times have not been established and tested for home food preservation.
Commercial cider or white vinegar should be used and must have at least 5% acidity.
As guidance, approximately 3 pounds of raw fiddleheads should yield about 6 pints of pickled fiddleheads.
The brine should cover all the fiddleheads in the jar while leaving a 1/2-inch headspace to ensure a proper seal.
Be sure to use best canning practices during the water bath process, which includes covering all jars in the canner with at least 1 inch of water and timing the boiling process when the water reaches a rolling boil (212 deg F) with all the jars in the canner.
Check for a proper seal on the jars after processed jars have cooled. If the tops are not depressed or have “popped”, place these jars immediately in the refrigerator and eat the fiddleheads within 1 month.
If you are new to canning, the National Center for Home Food Preservation offers helpful canning tips and tested recipes. General Canning Information offers information on how to properly select and prepare jars and lids for canning. UMaine Cooperative Extension also offers preservation workshops and resources.
Fiddlehead Recipes
The School of Food and Agriculture at the University of Maine and Cooperative Extension staff have tested these fiddlehead recipes below. The most successful of these recipes in terms of flavor, keeping quality, and safety are included in this fact sheet.
Plain Pickled Fiddleheads
Cider or white vinegar (5% acidity)
Sugar
1/8teaspoon each of black pepper, ground nutmeg, cinnamon, allspice, and celery seed
(salt is also optional)
Clean and wash fiddleheads thoroughly using the process above. Pour enough vinegar over the fiddleheads to cover; then strain the vinegar off into a pan and measure the volume. Add 1 cup of sugar for every gallon of measured vinegar. Add a large pinch of each of the spices and celery seed. Boil this syrup for 7-8 minutes, then immediately pour the hot liquid over the fiddleheads that are packed into clean pint jars. Remove air bubbles, adjust the liquid to 1/2-inch headspace and wipe the jar rim. Apply two-piece dome lids and adjust lids to fingertip tight. Process for 15 minutes in a boiling water bath canner, ensuring a rolling boil for the full 15 minutes and at least 1-inch of water is covering all jars in the water bath.
Makes approximately 6 pints if using 3 pounds of raw, cleaned, and trimmed fiddleheads.
Sweet Pickled Fiddleheads
1-quart cider or white vinegar (5% acidity)
5 cups sugar
2 teaspoons canning & pickling salt
Clean and wash fiddleheads thoroughly using the process above. Mix vinegar, sugar, and salt in a saucepan bring to a boil and immediately pour over fiddleheads that are packed into clean pint jars. Remove air bubbles, adjust the liquid to 1/2-inch headspace and wipe the jar rim. Apply two-piece dome lids and adjust lids to fingertip tight. Process for 15 minutes in a boiling water bath canner, ensuring a rolling boil for the full 15 minutes and at least 1-inch of water is covering all jars in the water bath.
Makes approximately 6 pints if using 3 pounds of raw, cleaned, and trimmed fiddleheads.
Quick Sour Pickled Fiddleheads
3 pounds raw, cleaned, and trimmed fiddleheads
1/2-gallon cider or white vinegar (5% acidity)
2 cups water
1/2 cup pickling & canning salt
1/2 cup sugar
1/2 cup mustard seed
Clean and wash fiddleheads thoroughly using the process above. Mix brine ingredients and bring to a boil. Pour immediately over fiddleheads that are packed into clean, pint jars. Remove air bubbles, adjust the liquid to 1/2-inch headspace and wipe the jar rim. Apply two-piece dome lids and adjust lids to fingertip tight. Process for 15 minutes in a boiling water bath canner, ensuring a rolling boil for the full 15 minutes and at least 1-inch of water is covering all jars in the water bath.
Makes approximately 6 pints.
Garlic Dill Pickled Fiddleheads
3 pounds raw, cleaned, and trimmed fiddleheads
8 cups cider or white vinegar (5% acidity)
1/2 cup canning & pickling salt
1 tsp dill seed per jar
1 garlic clove, peeled per jar
1 tsp of red pepper flakes per jar (optional)
Clean and wash fiddleheads thoroughly using the process above. Add dill, garlic, and optional red pepper to clean, pint canning jars. Pack fiddleheads into jars. Mix vinegar and salt in a saucepan, bring to a boil, and immediately pour over fiddleheads. Remove air bubbles, adjust the liquid to 1/2-inch headspace and wipe the jar rim. Apply two-piece dome lids and adjust lids to fingertip tight. Process for 15 minutes in a boiling water bath canner, ensuring a rolling boil for the full 15 minutes and at least 1-inch of water is covering all jars in the water bath.
Makes approximately 7 pints.
Bread and Butter Pickled Fiddleheads
4 pounds raw, cleaned, and trimmed fiddleheads
3 large onions, thinly sliced
1/2 cup pickling & canning salt
Coldwater
Ice cubes
5 cups sugar
5 cups cider or white vinegar (5% acidity)
1 ½ teaspoons turmeric
1 ½ teaspoon celery seeds
1 ½ teaspoon mustard seeds
Clean and wash fiddleheads using the process above. In a clean 8-quart enamel, stainless steel, or glass container, stir fiddleheads, onions, salt, and enough cold water to cover fiddleheads until the salt dissolves, and stir in ice to cover fiddleheads. Cover the container and let stand in a cool place for 2 hours or less. Drain fiddleheads, rinse with cold running water and then drain thoroughly. Measure sugar, vinegar, turmeric, celery seeds, and mustard seeds into an 8-quart heavy saucepan. Over high heat, bring to a boil. Add fiddleheads and onions to the saucepan and then heat to a boil. Spoon hot fiddleheads into clean jars and immediately ladle syrup over fiddleheads. Remove air bubbles, adjust the liquid to 1/2-inch headspace and wipe the jar rim. Apply two-piece dome lids and adjust lids to fingertip tight. Process for 15 minutes in a boiling water bath canner, ensuring a rolling boil for the full 15 minutes and at least 1-inch of water is covering all jars in the water bath.
Makes approximately 6 pints.
Cooked Fiddlehead Recipes
Shrimp and Fiddlehead Medley
1 pound of fresh fiddleheads
6 ounces linguine, uncooked
6 cups water
1 ¾ pounds Maine shrimp, fresh or frozen
1 teaspoon olive oil
2/3 cup onion, chopped
1/2 cup green pepper, diced
1/2 pound fresh mushrooms, sliced
1 teaspoon thyme
1/4 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon celery seed
2 tablespoons lemon juice
Clean and wash fiddleheads using the process above. Bring water to a boil in a large saucepan, add shrimp and cook 3-5 minutes, or until slightly opaque white in color (frozen shrimp may take longer). Drain well, and set aside. Cook fiddleheads in boiling water (enough water to cover all fiddleheads during cooking) for 15 minutes. Drain. Meanwhile, cook pasta as directed, without salt or oil. Drain well, set aside, and keep warm.
Add olive oil to a large, nonstick skillet and heat on medium-high. Add onion and green pepper and sauté until crisp-tender. Stir in fiddleheads. Add sliced mushrooms, thyme, pepper, salt, and celery seeds to the vegetable mixture; stir well. Cook, uncovered, over medium heat for 3-4 minutes or until mushrooms are tender, stirring often. Stir in shrimp and lemon juice; cook until heated through, stirring often.
Place pasta on a large platter. Spoon shrimp and fiddlehead mixture on top. Serve immediately.
Serves 6.
Fiddlehead Dijon
1 ½ pound fresh fiddleheads
1 tablespoon cornstarch
1 cup nonfat buttermilk
2 teaspoons Dijon mustard
3/4 teaspoon lemon juice
1/2 teaspoon dried tarragon
1/4 teaspoon pepper
Clean and wash fiddleheads using the process above. Place fiddleheads in a vegetable steamer over boiling water. Cover and steam for 12 minutes or until tender, but still crisp. Set aside, and keep warm.
Combine cornstarch and buttermilk in a small saucepan, and stir well. Cook over medium heat until thickened and bubbly, stirring constantly. Remove from heat; stir in mustard, lemon juice, tarragon, and pepper.
Arrange fiddleheads on a serving platter. Spoon sauce over fiddleheads. Serve immediately.
Makes 6 servings.
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