What Is a Fern?

Fern sprout is known as the name given to the young sprouts of the ostrich fern plant or Matteuccia struthiopteris. It is noted to be bright green in color and has tightly coiled ends about 2.5-5 cm long.

The history of ferns and their derivatives dates back 380 million years. It is known that there are more than 11,000 species of this plant. However, most of them cannot be consumed safely. Only the young shoots of the ostrich fern can be lightly cooked and consumed. These sprouts are noted to have a nutty flavor. They have a sweet and unique flavor and are easy to prepare. It is known that it is prepared by adding to vegetable dishes or as a side dish.

When Is Fern Gathered?

In the spring, sprouts can be collected in a very short time interval. Throughout the year there is a group of people who wait for their season to come and collect the sprouts of this plant along the East Coast of the USA and all over Canada. They are present for only a short time, from mid-April to early May. However, it is possible to obtain this plant only in stores with wild products section, farmers’ markets and from people who collect it. It can be supplied fresh or frozen out of season.

Fern Nutrition Facts

Fern sprouts are known to be rich in antioxidants, omega-3s , and other important nutrients. According to the U.S. Department of Agriculture, the nutrient content of 28 g of fern sprouts is {1*}

• 9.5 calories
• 1.6 grams of carbohydrates
• 1.3 gram protein
• 0.1 grams of fat
• 1,013 units of vitamin A (20 percent DV)
• 7.4 milligrams of vitamin C (12 percent DV)
• 1.4 milligrams of niacin (7 percent DV)
• 0.1 milligram manganese (7 percent DV)
• 0.1 milligrams of copper (4 percent DV)
• 0.1 milligrams of riboflavin (3 percent DV)
• 104 milligrams of potassium (3 percent DV)
• 28 milligrams of phosphorus (3 percent DV)
• 0.4 milligrams of iron (2 percent DV)
• 9.5 milligrams of magnesium (2 percent DV)
• 0.2 milligrams of zinc (2 percent DV)

Foods Containing Omega 3

What Are the Benefits of Fern?

Fern has many health benefits thanks to its rich content. Fern benefits include:

Rich in Vitamin A

Vitamin A acts as a powerful antioxidant in the body. It undertakes tasks such as skin health, eye health and protection of the immune system . Research shows that carotenoids in foods containing vitamin A reduce free radicals that cause DNA damage. It also has the task of reducing inflammation, improving cholesterol and promoting bone health. Just 28 g of fern sprouts provides more than 20% of the recommended daily requirement for vitamin A.

Contains Vitamin C

Consuming vitamin C is known to promote healthy aging, strengthen immunity, neutralize free radicals and reduce the risk of inflammation. It also reduces the risk of many chronic diseases due to its strong antioxidant properties. {2nd*}

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Good Source of Niacin

Niacin is a B group vitamin needed by the body to convert food into energy. It improves brain, skin and heart health. There are studies showing that this vitamin plays a preventive role in neurodegenerative diseases. {3*}

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Contains Low Calories

Lightly cooked fern sprouts can be enjoyed as a low-calorie snack or side dish. The fact that it contains only 9.5 calories in 28 grams shows that it can be a very low-calorie and satisfying food. It is known that consuming low-calorie foods at every meal will be a good choice for losing weight or maintaining the current weight. Fern leaf is also known to increase energy and reduce inflammation.

It Can Be a Healthy Side Dish

The fact that it has low calories, high antioxidant content, anti-inflammatory effect and rich micronutrient content shows that the consumption of this food will be healthy. It can be added to soups, salads or consumed as a side dish to enrich its nutritional content. In addition, it offers a taste that cannot be taken from other foods with its unique taste.

How to Cook Fern?

It is known that it is correct to cook fern sprouts by sautéing, steaming or boiling, provided that they are cooked lightly. Since it is not recommended to overcook, if it is to be boiled, only 6-8 minutes of boiling should be applied.

It is known to have a slightly sweet, nutty flavor. Therefore, they taste great when cooked with butter, olive oil or lemon . It has been stated that it can be consumed by adding it to salads, pastas, soups, french fries, egg salad and sautéed vegetable dishes. It can also be consumed alongside any main dish.

Fern Recipe

Here is a fern recipe that can be consumed as a side dish or added to stir-fries:

About 2-3 glasses of washed and chopped fern sprouts should be washed with plenty of water. Then the brown part at the ends should be cut and removed. In this state, it is ready to be cooked and eaten. Recipe:

• Add 3 tablespoons of extra-virgin olive oil to a medium-sized skillet.
• Adding a clove of grated garlic ,
• Sprinkle with ½ teaspoon of salt and pepper.
• Fern sprouts are also added to the pan and sautéed on low heat for about 7-10 minutes.
• Then it is removed from the fire and lemon juice is squeezed on it.

Pre-scalding the fern sprout in boiling water for about a minute can reduce the pungent taste.

Risks and Side Effects of Fern Use

It is known that many ferns can be toxic. Therefore, fern sprouts should not be collected without a knowledgeable person. It is not recommended to consume the sprouts of the plant raw, considering that it may harbor bacteria and create toxic effects. Also, eating a poisonous fern can have serious consequences. Therefore, it should not be forgotten that only ostrich fern sprouts can be consumed by cooking them lightly. Also, consuming too much of this herb can cause stomach ache.