A sure sign that spring is well and truly here: fiddleheads. Named for their shape, these young shoots of ostrich ferns feature a tightly coiled, spiral shape, similar to the neck of a violin or fiddle. Those who harvest fiddleheads find them in the wild, usually around late April, when the rains have made the soil surface moist and new growth has begun to appear. The season for these tender delicacies is a short one, making them a prized item for professional chefs and home cooks alike. Cooked properly, fiddleheads are a delicious and nutritious addition to any spring plate! Enjoy freshly harvested Canadian fiddleheads at Farm Boy stores when they’re in season and find the latest and greatest deals in our flyer!
Fiddlehead FAQs
When are fiddleheads harvested?
Ostrich fern fiddleheads are harvested in early spring. Depending on location, they can be harvested in late April, May, and early June. Fiddleheads are best harvested when they’re only a couple inches tall and the fiddlehead is tightly coiled. Harvesting fiddleheads at this time allows for the best taste and texture. It’s important to note that only ostrich fern fiddleheads are safe for consumption, while other varieties, like bracken ferns, should not be consumed under any circumstances.
Where do fiddleheads grow?
Fiddlehead ferns are most commonly found in the wild, which means that farming these delicacies is a rare occurrence. The edible fiddleheads of the ostrich fern grow mostly in moist, forested areas and can be found near streams.
What do fiddleheads taste like?
Fiddleheads taste a little like asparagus, with a green, grassy flavour. Some people compare them to broccoli stems or artichokes. They also have a mild nuttiness that makes them unique when compared to other springtime vegetables.
How do you properly clean and prepare fiddleheads?
Fiddleheads, like any fruit or vegetable, need to be properly cleaned before enjoying them. The papery husk must be removed from them, as well as any brown bits. To do this, place the edible fiddleheads in a colander and wash them with water. Then, submerge them in a bowl of water to help remove the husks.
To prepare fiddleheads for cooking, you must boil or steam them. Simply sautéing or microwaving them is not enough to ensure this veggie is safe to eat. Boil or steam fiddleheads for 12-15 minutes before using in recipes like the ones below. Fiddleheads need to be cooked properly in order to remove their harmful toxins and make them safe for consumption.
What are the health benefits to eating fiddleheads?
Edible fiddleheads are a bit of a superfood! They’re rich in antioxidants like vitamin C and beta-carotene. They also offer a decent amount of vitamin A, manganese, and omega-3 fatty acids. Adding these veggies to your diet while they’re in season is not only delicious, but beneficial to your health!
Fiddlehead Recipes
Fiddlehead ferns are a delicious springtime delicacy that everyone should enjoy. You can enjoy them simply, with some garlic and lemon for an easy side dish, or added to recipes like salads, soups, and pastas. So long as the ferns are prepared and cooked properly, there are plenty of gourmet ways to eat this springtime treat that even the most inexperienced chef can enjoy.
Sautéed Fiddleheads
A deliciously simple side, this dish makes the most of this spring veggie, using lemon, garlic, and light seasoning to make it shine. For fiddlehead purists, this is the best way to enjoy the fern.
Ingredients:
- 500 g cleaned and trimmed fiddleheads
- 1 tsp butter
- 1 Tbsp extra virgin olive oil
- ½ tsp Farm Boy™ Garlic Flowers
- Zest of half a lemon
- Lemon juice, to taste
- Farm Boy™ Fleur de Sel, to taste
Directions:
- Set a steamer basket in a medium saucepan with water. Once water is boiling, add fiddleheads and steam for 12-15 minutes.
- Remove from steamer and cool completely for use later or proceed to sauté immediately.
- To sauté, add butter and extra virgin olive oil to a large frying pan over medium-high heat.
- Add steamed fiddleheads and cook, stirring often, for about 4-5 minutes.
- Add Farm Boy™ Garlic Flowers, lemon zest, lemon juice, and Farm Boy™ Fleur de Sel. Serve immediately.
Fiddlehead Quiche
Use the ferns the way you would asparagus in this wow-worthy brunch recipe. Introduce those who have never experienced this tender green with the help of cheese, butter, and leeks. This quiche would be a stunner at your next brunch or breakfast gathering.
Ingredients:
- 1 9” deep-dish pie crust
- 2 Tbsp butter
- 1 medium-sized leek, thinly sliced (about 1 cup)
- 1 cup cleaned and trimmed fiddleheads
- 3 eggs
- ½ cup whipping cream
- ½ cup Farm Boy™ Organic Whole Milk
- ½ tsp salt
- ½ tsp freshly ground black pepper
- 2 Tbsp finely chopped fresh basil
- 1 cup grated mozzarella cheese
- ¼ cup grated Parmesan cheese
Directions:
- Preheat oven to 350°F.
- Line the pie crust with parchment paper and fill with pie weights or dried beans. Bake for 15 minutes.
- For cooking fiddleheads: Fill a pot of water and heat until boiling. Add fiddleheads and allow to cook for 12-15 minutes. While they are cooking, fill a larger bowl with water and ice. Add cooked fiddleheads to ice bath to blanche. Once chilled, drain and set aside.
- Allow crust to cool slightly before removing parchment paper with weights/beans. Prick the bottom of the crust with a fork and return to oven to bake for 5-7 minutes. Set on wire rack to cool, and increase oven temperature to 375°F.
- Meanwhile, heat butter in large pan on medium-high heat. Add leeks and fiddleheads. Cook for about 5 minutes, until leeks are soft.
- Sprinkle ½ cup mozzarella cheese on bottom of pie crust. Place cooked veggies on top of cheese. Top with remaining ½ cup mozzarella cheese and Parmesan.
- In a large bowl, whisk together eggs, cream, and Farm Boy™ Organic Whole Milk. Stir in salt, pepper, and chopped basil. Pour over the pie crust.
- Bake for 35-40 minutes, until filling is set around the edges but slightly wobbly in the centre. Allow to cool for 10 minutes before serving.
Fiddlehead Salad
Fresh, bright, and simple, this spring salad recipe is a snap to make and would be a delicious and nutritious addition to your springtime table. For added convenience, skip making your own dressing and pick up a bottle of Farm Boy™ Simply 6 Original Vinaigrette or our award-winning Lemon Garlic Dressing. Both are made with wholesome ingredients right here in Ontario.
Ingredients:
- ½ lb fiddleheads, cleaned and trimmed
- 1 pint grape or cherry tomatoes, sliced in half
- ½ red onion, sliced thinly
- Juice of ½ lemon
- 1 ½ tsp chopped fresh parsley
- 3 Tbsp extra virgin olive oil
- Salt and pepper to taste
- Grated Parmigiano Reggiano cheese, for garnish
Directions:
- For cooking fiddleheads: Fill a pot of water and heat until boiling. Add fiddleheads and allow to cook for 12-15 minutes. While fiddleheads are cooking, fill a larger bowl with water and ice. Add cooked fiddleheads to ice bath to blanche. Once fiddleheads are chilled, drain and set aside.
- In a large bowl, whisk together lemon juice, extra virgin olive oil, parsley, salt, and pepper. Taste and adjust seasoning if necessary.
- Add blanched fiddleheads, tomatoes, and red onion to bowl. Toss gently to combine.
- Add grated Parmigiano Reggiano cheese and serve.
Fiddlehead Pasta
Prepare a hearty pasta dish full of rich flavour that allows these springtime ferns to shine. We’ve chosen penne noodles for this recipe, but any short shape would do. For a spicier take, opt for our Chorizo Artisan Sausage instead of the Sweet Italian flavour.
Ingredients:
- 2 Farm Boy™ Sweet Italian Artisan Sausages, sliced into rounds
- 1 small Spanish onion, julienned
- 1 clove garlic, minced
- 1 Tbsp butter
- 1 cup cleaned and trimmed fiddleheads
- 2 cups cooked penne pasta
- Salt and pepper to taste
Directions:
- For cooking fiddleheads: Fill a pot of water and heat until simmering. Add fiddleheads and allow to cook for 12-15 minutes. Drain and set fiddleheads aside.
- In a large pan on medium-high heat, melt butter and add onion, cooking until softened.
- Add sausage and minced garlic and cook until sausage begins to brown, garlic is fragrant, and onions are translucent.
- Add fiddleheads to pan.
- Add cooked penne pasta noodles and toss together. Season with salt and pepper to taste. Serve and enjoy!
Fiddlehead Tart
Deceptively simple to put together, this elegant tart relies on the flaky layers of Farm Boy™ Phyllo Pastry and nutty Farm Boy™ Farmstead Gruyère to highlight the unique taste of this green veggie. This recipe is perfect for sharing, and can be prepared as artistically or as casually as you like.
Ingredients:
- 1 Tbsp extra virgin olive oil, plus more for brushing
- 1 leek, trimmed, cleaned, and sliced thinly
- 1 clove garlic, minced
- Juice of ½ lemon
- 3 sheets Farm Boy™ Phyllo Pastry, thawed
- Salt and pepper to taste
- 1 cup Farm Boy™ Farmstead Gruyère, grated
- ½ pound fiddleheads, cleaned, boiled for 12-15 minutes, and blanched
Directions:
- Preheat oven to 375°F.
- Heat extra virgin olive oil in a large pan over medium heat.
- Add chopped leek and cook until tender, about 3-5 minutes.
- Add minced garlic and cook until fragrant.
- Remove pan from heat and add lemon juice, salt, and pepper.
- Place a sheet of Farm Boy™ Phyllo Pastry on a greased baking sheet and brush with extra virgin olive oil. Repeat with remaining two sheets.
- Spread the cooked leeks and garlic on top of the pastry dough. Follow with grated Farm Boy™ Farmstead Gruyère and cooked fiddleheads.
- Bake tart for 20-30 minutes until pastry is golden and cheese is melted.
