Warabi Salad

FAMI203-Wisconsin-Warabi-Salad

Get the Warabi Salad recipe featured in Family Ingredients on PBS.

Course:
Theme:

Ingredients

  • Tender shoots (Warabi- Japanese, Ho'i'o- Hawaiian, or Ostrich Fern- most of the mainland)
  • Dressing:
  • 3-4 Tbsp. of unseasoned rice vinegar
  • 1 Tbsp. or more of toasted sesame oil
  • Splash of Tamari or shoyu
  • Splash of maple syrup or your favorite sweetener
  • Grated or finely chopped fresh ginger and turmeric if available

Directions

  1. Fern: Cut fern into 2-3 inch pieces.
  2. Bring a pot of water to a rapid boil and drop in fern shoots for 3-4 minutes.
  3. Drain and submerge in an ice water bath to stop the cooking. They should retain their bright green color.
  4. Cool and let dry out a bit. Add chopped red or green onions and halved cherry tomatoes.
  5. Dressing: Mix well and dress salad and sprinkle with sesame seeds.

Tips/Techniques

Fiddlehead ferns are a very rich source of antioxidants Omega 3 and Omega 6, high in iron and fiber, and loaded with Vitamins A and C. The taste is similar to a combination of asparagus, green beans, and young, tender okra.
Presented by:
Produced by: