myFM: Seasonal Vegetables for May

by Lianne Phillipson May 17, 2023

myFM: Seasonal Vegetables for May


"Ramps" are a type of wild vegetable that is native to North America. They are also known as wild leeks or Allium tricoccum. Ramps have a strong flavor that is a combination of garlic and onion, and they are highly sought after for their unique taste.

Typically available during the spring season, usually from April to June, and they are often considered a delicacy due to their limited availability. 

They have a long slender leaf and a small white bulb, both of which are edible. The leaves are green, while the bulbs are similar in appearance to scallions or green onions.

In terms of nutritional benefits, they are a good source of vitamins A and C, as well as minerals such as calcium and iron, and because of their green colour, they’re antioxidants rich so can support the immune system and have anti-inflammatory properties.

When it comes to preparing ramps, try these: 

Sauté: One popular way to cook ramps is by sautéing them. Heat some oil or butter in a pan, add the ramps (both bulbs and leaves), and cook them over medium heat until they become tender and slightly caramelized. Sautéed ramps can be enjoyed as a side dish or added to pasta, risotto, or omelets.

Grill: Ramps can be grilled for a smoky flavor. Toss them with a little oil, salt, and pepper, then place them on a preheated grill. Cook for a few minutes until they become slightly charred and softened. Grilled ramps can be served as a standalone vegetable dish or used as a flavorful addition to salads, sandwiches, or grilled meats.

Pickle: Another option is to pickle ramps. This method preserves their unique flavor and extends their shelf life. To pickle ramps, clean them thoroughly, trim the roots, and blanch them in boiling water for a minute or two. Drain and place the ramps in a jar, then cover them with a mixture of vinegar, water, salt, and spices. Allow them to marinate in the refrigerator for a few days before using. Pickled ramps can be enjoyed as a tangy condiment or added to salads, sandwiches, or charcuterie boards.


Eat raw, bake or fry them, or steam quickly. Yes, if you genetically lack an enzyme, your urine will smell after you eat asparagus. Its a you have the enzyme or you don’t thing. 


You can also add their leaves to your salad as they pack a punch. 


From here to eternity, you need greens in  your life. Spinach, arugula, mustard greens, I get kitten spinach which is fun, and a mix of salads that the farmer calls the Kitchen Sink of greens! 

Greehnouse peppers and cucumber:

Peppers are such a great way to jazz up any dish with colour that offer phytonutrients that are crucial for your health.

Fiddleheads are the young, curled fronds of certain ferns, and they are considered a delicacy in many cuisines. They have a unique appearance, resembling the scrolled head of a violin (hence the name "fiddleheads"). Fiddleheads are harvested in the early spring when they are still tightly coiled and have a vibrant green color.

In terms of nutritional value, fiddleheads are a good source of vitamins A and C, as well as minerals like potassium and iron. They are also low in calories and fat, making them a healthy addition to your diet. However, it's important to note that fiddleheads should be cooked before consumption to eliminate any potential toxins.

When it comes to preparing fiddleheads, here's a simple method you can follow:

  1. Cleaning: Start by trimming off any brown ends or papery husks from the fiddleheads. Then, rinse them thoroughly under cold water to remove any dirt or debris.

  2. Blanching: Fill a pot with water and bring it to a boil. Add the cleaned fiddleheads to the boiling water and cook them for about 2-3 minutes. Blanching helps to tenderize the fiddleheads and remove any potential bitterness.

  3. Cooling: Drain the blanched fiddleheads and transfer them immediately to a bowl of ice water. This stops the cooking process and helps them retain their vibrant green color.

  4. Cooking: Once cooled, you can proceed to cook the fiddleheads using your preferred method. Here are a few popular options:

    • Sautéing: Heat some oil or butter in a pan over medium heat. Add the blanched fiddleheads and sauté them for a few minutes until they become tender. You can season them with salt, pepper, or other herbs and spices according to your taste.
    • Steaming: Place the blanched fiddleheads in a steamer basket and steam them for about 5-7 minutes until they are cooked through. Steaming helps to retain their natural flavors and nutrients.
    • Roasting: Toss the blanched fiddleheads with a little oil, salt, and any desired seasonings. Spread them out on a baking sheet and roast in a preheated oven at around 400°F (200°C) for about 10-15 minutes until they are tender and slightly crispy.

It's important to note that fiddleheads should always be cooked thoroughly before consuming, as raw or undercooked fiddleheads may contain toxins that can cause illness. Additionally, it's recommended to enjoy fiddleheads in moderation as part of a varied and balanced diet.

Lastly, please be aware that not all fern species produce edible fiddleheads, so it's essential to identify them correctly or purchase them from reliable sources.

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