Tree Fern Cooked with Salt (Tree Fern CKD WSalt)
Tree fern, a unique and versatile vegetable, is often prepared as a savory dish when cooked with salt, offering a delightful flavor and a nutritious option for a variety of meals. It is particularly popular in many traditional cuisines where it is appreciated for its tender texture and the subtle, earthy taste it imparts to dishes. Tree fern is known for being low in fat and a good source of dietary fiber, making it a healthy choice for those seeking light, wholesome options.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Energy | 40.0 kcal |
| Protein | 0.29 g |
| Fat | 0.07 g |
| Saturated Fat | 0.0 g |
| Carbohydrate | 10.78 g |
| Fiber | 3.7 g |
| Sugar | 0.0 g |
| Calcium | 8.0 mg |
| Iron | 0.16 mg |
| Magnesium | 5.0 mg |
| Phosphorus | 4.0 mg |
| Potassium | 5.0 mg |
| Sodium | 241.0 mg |
| Zinc | 0.31 mg |
| Copper | 0.202 mcg |
| Manganese | 0.539 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 30.0 mg |
| Thiamine (B1) | 0.0 mg |
| Riboflavin (B2) | 0.3 mg |
| Niacin (B3) | 3.5 mg |
| Vitamin B6 | 0.179 mg |
| Folate | 15.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 10.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Tree fern is naturally free from common allergens such as dairy, gluten, and nuts. However, since it is often prepared with salt, those who are on a low-sodium diet or have sodium sensitivity should consume this dish in moderation. Always check the source of the salt used if you have any concerns about additives or preservatives.
Dietary Preferences
- Vegan-Friendly: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low Sodium: No (due to added salt)
- Low Fat: Yes
- Low Sugar: Yes
- High in Fiber: Yes
Cooking Tips & Usage Suggestions
Tree fern cooked with salt can be used in a variety of dishes, particularly as a side dish or added to stir-fries, soups, or salads for extra texture and nutritional value. The high fiber content of tree fern makes it an excellent choice for digestive health, and its low calorie content ensures that it fits easily into a balanced diet. Pair it with other vegetables or proteins for a wholesome, nutrient-dense meal.
To enhance the flavor of tree fern, consider adding other herbs and spices such as garlic, ginger, or chili for a deeper taste profile. If you’re looking to cut down on sodium intake, opt for a salt substitute or use a small amount of sea salt instead of regular table salt.
Conclusion
Tree fern cooked with salt is a nutrient-rich vegetable that can be an excellent addition to a balanced, healthy diet. With its low fat and high fiber content, it offers a great way to boost your intake of essential minerals like potassium, magnesium, and iron. Enjoy it as a savory side or as part of a larger dish to benefit from its mild flavor and nutritional goodness.
