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In Season: Everything you need to know about fiddleheads

In Season: Everything you need to know about fiddleheads

Any day now, the unfurled fronds of the wild ostrich fern will begin their dramatic ascent from beneath the marshes, swamps and forests of New Brunswick, Ontario and Quebec to greet the eager hands of foraging foodies.

The edible fern, which gets its name for its striking resemblance to the head of a fiddle, is a rare delicacy, prized for its stunning shape, delicate flavour and brief availability.

And while fiddleheads only come but once a year (and their harvesting time is limited to just a few weeks), the reward is well worth the wait. Their flavour is often compared to that of asparagus, but any fiddlehead fan will tell you it's so much more than that -- think grassy, earthy and delicately sweet. In other words, the embodiment of spring.

Here's everything you need to know about these precious little springtime gems:

Season:

Fiddleheads generally start to sprout mid to late April and into early May -- their window of availability is short, so as soon as they start popping up, you've got to grab 'em while you can.

How to buy:

The fern is harvested in the wild by foragers and sold in farmers' markets and is occasionally found in select grocery stores. Look for tightly coiled, bright green ferns -- avoid any with dark-coloured centres, as this indicates that the fiddlehead is older.

How to prep it:

Place fiddleheads in a large bowl of cold water and carefully rub away their papery brown husks. With kitchen scissors or a paring knife, trim away the ends. Drain and rinse several more times in fresh cold water until the water is completely clear.

To preserve your delicious fiddleheads for enjoyment year-round, blanch them in boiling water for two minutes, transfer to a bowl of ice water until cool and freeze in airtight containers or bags for up to a year.

Be wary of:

Because fiddleheads are grown in the wild, they are at risk of carrying contaminants that may cause illness. To cut your risk of food poisoning, never consume raw or undercooked fiddleheads. Health Canada recommends boiling them for 15 minutes or steaming them for 10 to 12 minutes, until fork-tender. Once fully cooked, they can then be sautéed, baked or puréed into soups (or you can simply enjoy them boiled or steamed).

Health benefits:

If there was ever a food that truly deserves the title of superfood, fiddleheads would be it. The greens are a rare vegetarian source of omega-3 fatty acids, which help reduce inflammation and promote a healthy heart. Fiddleheads have twice as many antioxidants as blueberries, and are loaded with fibre -- seven grams per half-cup serving -- which helps to fill you up and stave off hunger for longer.

How to use it:

Fiddleheads are one of those rare gems that don't require a lot of work to make them a mealtime stunner. Simply blanch or steam until tender (15 minutes if blanching or 10 to 12 minutes if steaming), then enjoy them as a side dish with a drizzle of good olive oil and salt or toss them in a hot pan with butter, salt, black pepper and a clove of minced garlic. The cooked ferns can also be tossed into pastas and risottos or cooked into omelettes or quiches.

Recipe: Fiddlehead and Gruyere Tart

Delicate fiddleheads and leeks are baked onto a flaky phyllo dough crust in this recipe from Closet Cooking. For the recipe, click here. (via Closet Cooking)

Recipe: Fiddlehead and Chives with Quinoa Pasta

This pasta is like spring in a bowl -- easy, green and bursting with fresh, fragrant flavours. For the recipe, click here. (via Tartine and Apron Strings)

Recipe: Risotto with Fiddleheads, Favas and Snow Peas

The sweet, grassy flavour of fiddleheads blends beautifully with salty cheese and tart lemon in this seasonal take on risotto. For the recipe, click here. (via Crumb)