I had never heard of fiddleheads and certainly had no idea how to cook them. My friend Shanel introduced me to them and gave me this great recipe on how to cook them.

Fiddleheads have a very short season in which they are available, which is primarily now in the Spring. They have a similar taste to asparagus and go well with just about anything. They are high in vitamins and minerals and also an excellent source of plant-based protein.


  • 2 cups of fresh organic fiddleheads, ends trimmed and washed thoroughly. These can get pretty gritty so make sure to get in all the nooks and remove the dirt before cooking.
  • 2 tablespoons of avocado oil
  • 1 tablespoon of extra virgin olive oil
  • 1/2 teaspoon sea salt, or to taste
  • Cracked pepper, to taste
  • 2 cloves organic garlic, finely chopped
  • 1 organic lemon squeezed of its juice OR 2 tablespoons of coconut vinegar
  • 2 tablespoons of Nutritional Yeast (optional for sprinkling on as garnish)


In a large pot of boiling water, add cleaned fiddleheads and cook for 6-8 min.

Do not overcook. Fiddleheads should be slightly tender when removed from water. Be sure to drain all the water before adding to sauté pan.

After completely draining them of excess water, add olive and avocado oil to a large size skillet, and add the fiddleheads.

Sauté for 2 minutes on medium-high heat. Add garlic, salt, pepper, and sauté for 3-4 minutes.

Remove from heat and add lemon juice or vinegar.

Mix to incorporate.

Sprinkle Nutritional Yeast before serving, if desired.

Makes 4 servings.