Food as Medicine: Ramps

Ramps, scientifically known as Allium tricoccum, emerge in the early spring for a few short weeks. These tender and sometimes elusive greens have been foraged and harvested for centuries. Historically used as a spring tonic to combat colds, now they are featured on some of the most renowned menus throughout the nation.

Beyond their culinary appeal, ramps are packed with nutrients and offer a variety of health benefits. Ramps are a valuable source of vitamins A and C, essential for immune function, vision, and overall health. They contain high levels of vitamin K, a crucial nutrient for blood clotting. Additionally, ramps are high in antioxidants and fiber, which further contribute to overall health. Notably, research indicates that compounds such as kaempferol and selenium present in ramps may play a role in reducing cancer risk.For those seeking a delectable way to boost your health, ramps are an excellent option. They are a delicious and nutritious food that can be enjoyed in a variety of ways. One of our favorite and easy recipes is adding them to eggs!

Scrambled Eggs with Ramps

Ingredients:

8-12 fresh ramps
3 eggs, beaten
2 tbsp olive oil
Sea salt and pepper to taste

Steps:

Clean the ramps, removing the roots, and cutting them into bite sized pieces
Heat a large pan on high heat
Add olive oil to the hot pan, followed by the ramps
Sautee the ramps for 60 - 90 seconds
Pour in beaten eggs and cook until desired doneness is reached
Season with salt and pepper to taste
Serve hot & enjoy!

References:

Beretta HV, Bannoud F, Insani M, Berli F, Hirschegger P, Galmarini CR, Cavagnaro PF. Relationships Between Bioactive Compound Content and the Antiplatelet and Antioxidant Activities of Six Allium Vegetable Species. Food Technol Biotechnol. 2017 Jun;55(2) 266-275. doi:10.17113/ftb.55.02.17.4722. PMID: 28867958; PMCID: PMC5569348.

Dabeek WM, Marra MV. Dietary Quercetin and Kaempferol: Bioavailability and Potential Cardiovascular-Related Bioactivity in Humans. Nutrients. 2019;11(10):2288. Published 2019 Sep 25. doi:10.3390/nu11102288

Kothari D, Lee WD, Kim SK. Allium Flavonols: Health Benefits, Molecular Targets, and Bioavailability. Antioxidants (Basel). 2020;9(9):888. Published 2020 Sep 19. doi:10.3390/antiox9090888

Lefler, L. J. (2013). Ramps: Appalachian Delicacies that “Smells God-Awful, but Cures what Ails Ya”. Southern Foodways and Culture: Local Considerations and Beyond. Proceedings of the Southern Anthropological Society, 2007, 41, 7-18.

Ramps, Allium tricoccum. Wisconsin Horticulture. https://hort.extension.wisc.edu/articles/ramps-allium-tricoccum/

Reed J. Call it ramps, call it wild garlic: seven things to do with the king green of spring. the Guardian. Published April 28, 2015. Accessed April 14, 2025. https://www.theguardian.com/lifeandstyle/2015/apr/28/ramps-wild-garlic-seven-things-to-do-spring

This website provides general information only. Content does not constitute medical advice. Consult a healthcare professional for medical guidance.