Featured Recipe: Sauteed Fiddleheads with Garlic and Lemon Thyme

Sautéed Fiddleheads with Garlic and Lemon Thyme

Spend more time with your friends and less in the kitchen. Sauteed in grapeseed oil with garlic and lemon thyme, these fiddleheads are easy to prepare. 

Health Benefits

Fiddlehead ferns are unique in their appearance, taste, and nutrition profile. The curly young shoots contain only 34 calories per 100 g. Nonetheless; their high-quality plant-nutrition profile consists of health benefiting antioxidants, vitamins, and omega-3 and omega-6 essential fatty acids. Fresh fiddleheads are very high in vitamin A, which is a powerful antioxidant. In fact, 100 g of fiddleheads contains 120% of your recommended daily requirements of vitamin A. Vitamin A is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A, like fiddleheads, help protect the body against lung and oral cavity cancers.

The unique sweet taste of fiddleheads comes from their richness in vitamin C. 100 g of fresh fiddleheads contains 27mg or 44% of your daily required level of vitamin C. Together with flavonoid compound like carotenes, also found in fiddleheads, vitamin C helps scavenge for harmful free radicals, and offers protection from cancers, inflammation, and viral cough and cold.

Additionally, fiddleheads are a very good source of minerals and electrolytes, especially potassium, iron, manganese and copper. 100 g of fresh shoots contains 370 mg or 7% of daily-required levels of potassium. Potassium is a heart friendly electrolyte, which helps reduces blood pressure and heart rate by countering sodium effects.

Lastly, it is important to note that fiddleheads contain small to moderate levels of valuable vitamins of the B-complex group such as niacin, riboflavin, and thiamin, which provide cardiovascular health benefits.


  • 1 Lbs. Fiddlehead ferns
  • 2 cloves garlic, finely minced
  • 1 Tbsp. fresh lemon thyme, finely chopped
  • 1 Tbsp. organic butter or grapeseed oil
  • Sea salt/pepper to taste.


  1. Bring a pot of lightly salted water to the boil. Add the fiddleheads and blanch for 5 minutes. Drain.
  2. Heat butter over medium heat and lightly sauté garlic and lemon thyme, until aromatic. Add the fiddleheads and sauté for 2 minutes.
  3. Season with salt and pepper to taste. Enjoy!