FitSugar

Learn to Love: Fiddleheads

FitSugar — Thu, 07 May 2009 13:00:00 -0700

It's that time of year for fiddleheads, the veggie that's named because they resemble the coiled head of a violin. They're actually the tops of baby ostrich ferns, and many people go foraging for them in the woods during this time of year. Since there are many types of toxic ferns, you want to be sure you're only choosing ostrich ferns. If you don't go picking for yourself, fresh fiddleheads can be found at farmers markets and grocery stores. Just to warn you, this pricey produce can run you $12 to $20 a pound or more.

Fiddleheads must be cooked well since they contain natural substances that can cause gastric distress if eaten raw or not cooked properly. Once prepared, this green veggie tastes like Spring to me. They have a unique earthy, woodsy flavor that's a cross between asparagus, artichoke, mushroom, cooked broccoli, and cooked spinach. Look for bright green fiddleheads with tightly coiled tops. You want only one to two inches of stem attached to the coil. Anything longer should be cut off.

If you're wondering how nutritious these circular plants are and how to prepare them then read more.

Fiddleheads must be cleaned before you eat them. Use your fingers to remove any of the brownish fuzzy or papery covering that may be remaining. Then rinse them in several changes of cold water to clean off any dirt or grit. Use them as soon as possible after harvest or purchase to ensure the best taste and texture.

When you're ready to cook them, place the fiddleheads in a pot of water and boil for about 10 minutes. Drain the water. Then transfer the fiddleheads to a pan and sauté in olive oil and freshly chopped garlic for another five minutes, or until the fiddleheads are soft. Don't overcook them, as they'll get mushy. Remove from the heat and sprinkle with a little salt and pepper. You may also add fresh lemon juice or vinegar. Enjoy them on their own or add them to stir-fries, pasta, or other dishes. As you can see form the chart, they're low in calories, but a great source of potassium and vitamins A and C.

1/2 cup raw	Fiddleheads
Calories	40
Total Fat (g)	0
Sodium	0
Carbs (g)	8
Fiber (g)	1
Sugar (g)	0
Protein (g)	4
Vitamin A (IU)	4,052
Vitamin C (mg)	29.6
Calcium (mg)	36
Iron (mg)	1.6
Potassium (mg)	416

Fiddleheads in Season Now

FitSugar — Mon, 12 May 2008 08:00:00 -0700

Next time you are at the grocery store or farmers market, be on the look out for fiddleheads. Not some crazy violinist, but baby ostrich ferns, all coiled up so they resemble the scroll of a violin. They really are a delicacy and May is the time to eat them.

I must warn you though, these green plants must not be eaten raw, since they contain natural substances that can cause gastric distress if not cooked properly. So just boil them for five to seven minutes or steam them for eight, until they're just tender. You may notice that the water turns brown, which is totally normal. Be careful not to overcook them as they'll become mushy and lose their wonderful flavor, which is similar to a blend of pea pods, asparagus, and artichoke.

Are these green veggies exceptionally healthy for you? To find out read more.

I was pretty impressed to find out that 3.5 ounces of fiddleheads contain only 34 calories, but an impressive 4.6 grams of protein, 370 mg of potassium, and 32 mg of calcium. So take advantage of this short season and pick some up this week. They're around $8 to $12 a pound. You can add cooked fiddleheads to pasta dishes, salads, or eat them on their own.

Fit's Tips: It's very important to know that not all ferns are edible, so it's not a great idea to go out picking fiddleheads in the woods near your house, unless you or someone you know has identified them as edible and safe. Unfortunately, fiddleheads are hard to come by outside of the northeastern US. If you can get your hands on some you are lucky!

Healthy Dose Link Time

FitSugar — Mon, 11 May 2009 11:00:00 -0700

Turn your treadmill routine into a pound shedding workout - Vital Juice Daily
How stress affects the fit of your jeans - That's Fit
Trainer Tracy Anderson says any woman can look like Madonna - Fit Celeb
Lemon pudding snack surprise and it's made with tofu - Vitamin G
Spring safety tips for runners and walkers - Daily Spark
Mark loves fiddlehead ferns too, and he makes his with bacon! - Mark's Daily Apple
Sleep tight for your health - Shape
Get your vacation on with these road tripping health tips -Healthy Bites