Kogomi fiddleheads of kusasotetsu ostrich fern (Matteuccia struthiopteris)
In Japanese cooking, it is often blanched and dressed with sesame dressing (gomaae). Mixing with nuts-based dressing is also common. Tempura, the cooking method of choice for super fresh sansai, is always popular. Kogomi does not require any special prep to eliminate a harsh taste (especially when very fresh) or poisonous substances, so you can start your main cooking immediately, and kogomi can be used just like any other vegetable such as asparagus, green beans or peas. After kogomi starts to become bitter, prep blanching can eliminate bitterness to a certain degree.
Kogomi is rich in minerals (350 mg potassium, 26 mg calcium, 31mg magnesium per 100 g) and vitamins. Among vitamins, some of the most notable includeβ-carotene (1,100 µg), which has an anti-oxidation effect and keeps skin and mucous membranes healthy, and folic acid (150 mg/100 g), an essential element in blood formation. Kogomi also contains plenty of insoluble dietary fiber (4.7 g/100 g), which helps in detoxification.
28 kcal/100 g; 90.7% water, 3.0% protein, 0.2% fat, 5.3% carbohydrate, 0.8% ash
Fiddleheads of seiyo meshida lady fern (Athyrium filix-femina)
For both kogomi and seiyo meshida, blanch and refrigerate them if you do not eat/cook them on the day of harvest.
(No nutrition data is found specifically for seiyo meshida fiddleheads)
Recipes with kogomi/seiyo meshida fiddleheads
- Abokado to meshida, ebi no sarada, tonyu no yooguruto-fu doressingu / avocado, Western lady fern and shrimp salad with soy milk yogurt-style dressing
- Meshida to tomato no sarada / lady fern fiddleheads and tomato salad
- Hotate to meshida no bataajoyu itame / stir-fried scallops and Western lady fern in butter and soy sauce
- Meshida no kobujime / kelp-sandwitched lady fern
- Seiyo meshida no jon / jeon Korean piccata with lady fern fiddleheads
- Seiyo meshida no gomaae / lady fern fiddleheads in sesame dressing
Try kogomi/seiyo meshida fiddleheads in the following recipes
- Karifurawaa to asupara no kuzuni / cauliflower and asparagus in thickened broth
- Kamatama udon / hot wheat noodles with egg and soy sauce (for topping)
- Atsuage to mizuna no ponzujoyu-ni / deep-fried tofu and mizuna simmered in citrus soy sauce
- Koyadofu to saishin no nibitashi / freeze-dried tofu and yu choy sum simmered in broth
- Sansai gohan / rice with mountain vegetables
- Warabi, tofu, age no akadashi / red miso soup with bracken, tofu and thin deep-fried tofu
(Last updated: April 23, 2016)