Dietitian’s Corner-Fiddlehead Ferns

light orange ginger vinagrette


Fiddlehead Fern

Did you know … The fiddlehead fern was named because it resembles the curled end of a stringed instrument, such as a violin.

How to select fiddlehead ferns:

Look for a tight coil and only an inch or two of stem beyond the coil. Choose small, firm, brightly colored fiddlehead ferns with no signs of softness or yellowing.

How to store fiddlehead ferns

Fresh fiddleheads keep well cooled and tightly wrapped to prevent drying out for up to 3 days. However, they are best used as soon as possible after harvest.

Nutrition Benefits of Fiddlehead Ferns

Fiddlehead ferns are fat free, saturated fat free, cholesterol free, sodium free, a good source of B2, copper, phosphorous and potassium. An excellent source of vitamin B3 and C and manganese.

Light Orange Ginger Vinaigrette is a healthy and refreshing homemade dressing made with only 5 ingredients.

Give it a quick blend with an immersion blender and you have a smooth and refreshing dressing that adds a burst of flavor to any vegetable, salad or wrap.

Prep time 5 min Total time 5 mins Serves 2

¼ c. fresh orange juice (1 orange)

½ tsp. Grated orange zest

3 Tbsp. Olive oil

1 tsp. Honey

1.5 tsp. Rice vinegar

1 tsp. Fresh ground ginger

pinch of salt

In a small jar or blender, add all of the ingredients. Blend until smooth and well combined. Store refrigerated for up to 1 week.


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