In the heart of spring, a lesser-known plant that flourishes in the forests across different regions of the United States becomes a focal point for both foragers and culinary enthusiasts. This aromatic vegetable, known as a ramp or wild leek, garners significant attention due to its seasonal nature, lengthy maturation process, and its renowned difficulty to locate.
Ramps are typically not cultivated; they thrive naturally in wooded areas. Given the years they require to mature, harvesters must approach them sustainably. Thus, conscientious ramp enthusiasts only gather a few leaves during their foraging expeditions, leaving the bulb and plant undisturbed to ensure future growth.
Similar to leeks, garlic, and onions, ramps belong to the allium family. They possess the characteristic pungent taste and aroma of alliums, resulting from a defensive chemical reaction when these plants are cut or crushed. Ramps are also recognized for promoting cardiovascular health, a common benefit among alliums.
Allium vegetables are well-regarded for their heart-protective properties, providing ample motivation to don hiking boots and seek out ramps. For instance, a 2017 study published in Food Technology and Biotechnology demonstrated that allium plants helped prevent blood clotting, a condition that can lead to strokes or fatalities.
Strong smell plus strong taste equals stronger heart
A 2014 study in the Potravinarstvo Scientific Journal for Food Industry highlighted that three primary alliums — leeks, garlic, and onions — provide cardiovascular benefits due to their rich antioxidant content. After assessing the antioxidant levels in each allium, leeks outperformed garlic but not onions. (Learn about the unexpected effects of onions on cholesterol.)
Leeks also contain high amounts of kaempferol, a flavonoid known for reducing inflammation. According to a 2020 article in Molecules, kaempferol may reduce oxidative stress in the body, potentially lowering the risk of atherosclerosis, or artery hardening, as observed in two animal studies. The article also referenced a study on the impact of consuming kaempferol-rich foods in humans, where participants experienced reductions in inflammatory markers after two weeks on a kaempferol-rich diet.
A seasonal treat for your inner foodie
This is excellent news for those eager to introduce new vegetables into their culinary repertoire. However, it’s important to note that ramps are only available for a limited time each year and are elusive, even for seasoned foragers. Luckily, ramps can be ordered online, albeit at a premium cost.
Ramps are considered a delicacy, with some states labeling them as “threatened” or “endangered” due to excessive harvesting, contributing to their higher price. As of spring 2025, a pound of freshly (and ethically) harvested ramp leaves retailed for approximately $30 online. Thus, foraging might be more cost-effective than purchasing, while also helping you achieve your daily step target.
Regardless of how you acquire your ramps, it’s crucial to use them promptly. Although ramps are flavorful and robust when fresh, they spoil quickly. Therefore, consume your ramps soon after harvesting or purchase, either raw or cooked (ramp leaves can substitute for greens like kale or spinach). Alternatively, blend them into pesto or dry them for seasoning mixes. If you find yourself in Appalachia during spring, keep an eye out for ramp dinners, which celebrate the region’s cherished forest bounty.
