Food as Medicine: Ramps
- Mar 28
- 2 min read
Updated: Apr 8
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.
Ramps belong to the same family as garlic and onions, meaning they are rich in organosulfur compounds. These compounds are responsible for that signature "garlic breath" but also provide significant anti-inflammatory and heart-protective benefits.
Immune & Vision Support: Ramps are a concentrated source of Vitamins A and C, which are essential for maintaining a robust immune system and protecting ocular health.
Bone Health: They are exceptionally high in Vitamin K, a critical cofactor for bone mineralization and healthy blood clotting.
Cancer-Fighting Compounds: Research highlights the presence of kaempferol and selenium. Kaempferol is a flavonoid that has been shown to protect against oxidative stress, while selenium is a trace mineral that supports thyroid function and may reduce the risk of certain cancers.
Heart Health: Like their cousins (leeks and garlic), ramps contain compounds that may help lower blood pressure and improve cholesterol levels.
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. Their season is short, so be sure to get to the local farmers market to get some soon! One of our favorite and easy recipes including ramps is adding them to eggs!
Scrambled Eggs with Ramps
Ingredients:
8-12 fresh ramps
3 eggs, beaten
2 tbsp olive oil or neutral cooking oil
Sea salt and pepper to taste
Directions:
Clean the ramps, removing the roots, and cutting them into bite sized pieces.
Pro tip: Separate the bulbs and leaves to ensure no bitter flavors develop when you cook them!
Heat a large pan on high heat
Add olive oil to the hot pan, followed by the ramps
Saute the ramp bulbs for 60 - 90 seconds. Add in the greens and cook until they are just slightly wilted
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