🧾 🌿 steamed or stir-fried edible fern
young edible fern shoots quickly steamed or stir-fried — tender, earthy, and rich in minerals, perfect as a fresh seasonal side.
🍴 meal/type
🍃 ingredients
- young edible fern shoots – 200–300 g · source: grown on site / wild-harvested / local farmers
- clean bottled water – for boiling or steaming
- ghee or avocado oil – optional, for stir-frying · source: imported
🔧 equipment needed
- knife
- steamer basket or steaming setup
- pot with lid
- pan (optional for stir-fry)
- spoon or spatula
📝 step-by-step instructions
1. prepare the fern
- rinse fern shoots thoroughly under cold water
- trim any tough or brown parts
2. boil briefly (if needed)
- optional: blanch fern shoots in boiling bottled water for 1–2 minutes
- drain immediately and rinse with cold water to set color
3a. steam version
- place fern shoots in a steamer basket
- steam for 5–7 minutes until just tender but still vibrant green
3b. stir-fry version
- heat a small amount of ghee or avocado oil in a pan
- add fern shoots and sauté gently for 2–3 minutes
- optionally season with cumin, turmeric, or black pepper
4. serve
- serve warm as a side dish
- optionally drizzle with olive oil or sprinkle with herbs
⏳ timing
- prep time: 5–10 minutes
- cooking time: 5–10 minutes
- total: ~15–20 minutes
🔥 nutrition (per 100 g)
- calories: ~35 kcal
- protein: ~4 g
- fat: ~0.4 g
- carbohydrates: ~6 g
🧪 variations & substitutions
- mix steamed fern shoots with blanched greens for a wild green salads
- add a squeeze of lemon juice after cooking for brightness
- stir-fry with garlic or ginger for a more aromatic dish
🧭 food pairing
♻️ waste use
- tough stems: compost
- blanching water: compost watering after cooling
💡 tips
- do not overcook: fern shoots should stay bright green and slightly crisp
- store raw fern shoots wrapped in a damp cloth in the fridge for up to 1 day
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enjoy your meal! 🌿🥢