Fiddle "Dee Dee" Heads ( Superfood in your backyard)

Fiddleheads are the curled, edible shoots of the ostrich fern (Matteuccia struthiopteris). They are considered a nutritional wonder and a seasonal delicacy in many parts of Canada.

And what luck! The best quality of fiddleheads can be found along fresh waterways in the maritime provinces and Quebec and Ontario. Right in my backyard.

Fiddleheads are now considered a super food. They have twice the antioxidant activity of blueberries and are a non-marine source of omega-3 and omega-6 essential fatty acids. Fiddleheads are also rich in iron, fibre, potassium, niacin, riboflavin, magnesium, phosphorous, vitamins A and C, zinc and beta-carotene. They are 3-4 times higher in phenolic compound concentration than spinach and contain cancer-fighting agents. How's that for awesome?

Sure, sure, all ferns can be called Fiddleheads, but only the Ostrich fern (Matteuccia struthioteris) is considered to be edible. In the spring (late April through May), the tender curled heads of the fern are picked just after it makes its appearance out of the husk that houses the fronds. But do not eat these pupppies raw. Use proper handling and thorough cooking techniques to reduce the risk of foodborne illness.

Fiddleheads are said to have a unique taste. Many people compare the taste of fiddleheads to a mix of asparagus, spinach, and/or broccoli. I say, they taste green. So if you like these flavours cook up a batch.  They can be found during their short growing season from late April to mid-June. When buying fresh fiddleheads, look for those that are tightly curled, bright green in colour and have a crisp texture. Ideally, fiddleheads should have a tight coiled head with a stem between 2 to 5 centimeters long. They can be stored up to two weeks in the fridge submerged in water. With regular daily water changes, the fiddleheads will remain crisp and green. 

Be sure to prep these nutritional powerhouses prior to eating them by washing them in several changes of cold water to remove any husks. Trim the tops of the stems to remove the dark ends with a knife. They should then be cooked in boiling water for 8 to 10 minutes. Fiddleheads should also be boiled or steamed prior to sautéing, frying or baking. NOTE: They keep well in your freezer.

Tip: If you prefer a mild taste like asparagus, boil your fiddleheads. If you prefer a somewhat bitter flavour like rapini, steam your fiddleheads.