WHY FORAGE?

We do it because most wild edible plants pack a tremendous amount of nutrients, beating out most of the domesticated greens that we’ve prized until now, such as spinach, broccoli, and even kale. And it’s free - right from our own yard!

Before embarking on your first foraging trip into your backyard, nearby park, roadside or farmland (or at least before you put any unfamiliar plant into your mouth), invest time in learning how to identify a small handful of plants that are more common and easily recognizable. Here is how we approached it, and types of references and tools we found helpful:

  • When we decided to embark into foraging food, we started building a foundational knowledge with books. Regionally-focused foraging books such as those offered by Timber Press are usually more relevant to your area, detailed and reliable (information is provided by experts vs. information on the Web where sources are unknown). We focused on a few plants that were easily recognizable and started with those.

  • In addition to reference books, apps such as PictureThis can help instantly identify plants while foraging or taking walks in the woods. While it is largely but not 100% accurate, it provides a good means for secondary verification.

  • However tools such as PictureThis may not provide details as to whether a plant is edible. In these cases we may cross-check against a reference book, or site such as Edible Wild Food, or app such as Wild Edibles Forage until we feel very comfortable in our ability to identify the plants.

  • If you have the opportunity to partake in a local foraging class, this can be an incredibly educational and fun experience that can give you a jump start (look on the Web for any forage class or outings near you). Otherwise another option is to view foraging videos such as Wild Edibles with Sergei Boutenko which offers a 4-part video on basic edible weeds: Part 1, Part 2, Part 3, Part 4.

SOME BASIC EDIBLES (FROM YOUR BACKYARD!)

Below are the wild edible plants that we started with, found on our own our property, although many are common to typical backyards, roadsides, parks and farmland. However, you should always harvest from areas you are familiar with to ensure there is no pesticides or other chemical used in the area (that’s why we started with our own backyard as we know we do not use any chemicals).

As always, be sure you familiarize yourself with how to identify these and other edible plants. And as with any food that you are trying for the first time, test with a very small amount to make sure that you do not have a negative reaction (and if you are pregnant or breastfeeding, consult with your physician first). Try only one new plant a day in order to isolate the cause of any reactions.

DANDELION

 
 

GARLIC MUSTARD

 

PLANTAIN

 

WILD CHIVE

 

MUGWORT

 

GALLANT SOLDIER

 

RED CLOVER

 

WHITE CLOVER

 

WOOD SORREL

 

WILD GRAPE LEAVES

 

LAMB’S QUARTERS

 

BULL THISTLE

 

OTHER REFERENCES/TOOLS

Despite its proliferation at farm stands and Whole Foods type grocery stores, dandelions are still largely considered a pesky weed. Yet, the consumption of dandelions dates back to Roman times, and European settlers to the New World brought over dandelions for food and medicine.

Like many edible wildflowers, Dandelions possess incredible nutritional value compared to domesticated plants. One cup of raw dandelion greens contains 112% of daily required intake of vitamin A and 535% of vitamin K.* Compared to spinach, dandelion leaves have 8x more antioxidants, 2x more calcium, 3x more Vitamin A, and 5x times more vitamins K and E.**

How we use it: We use the leaves raw in salads and to make pesto (adding some basil softens the flavor a bit). We’ve also made dandelion coffee by roasting the roots - it wasn’t bad!

*Reference: Ediblewildfood.com
**Reference: Eating on the Wild Side, by Jo Robinson

 

Similar to the dandelion, garlic mustard was introduced to the US by European settlers. As its name implies, the leaves tastes of both garlic and mustard, and was used a flavoring for meats and sauces.

Garlic mustard is high in vitamins A and C, and omega-3 fatty acids*, and beats spinach, collards, kale, and broccoli on most nutrients**.

How we use it: We shred the younger leaves (as well as flowers) into a greens or tomato salad to add flavor. The more mature leaves are also good partial substitutes for garlic and greens in pesto.

*Reference: Chelseagreen.com
**Reference: Offthegridnews.com

 

Perhaps more ubiquitous than dandelions are Plantains (the weed, not the banana) which are native to Europe, Asia and North America. Its leaves have long been used for medicinal purposes, and it is often used as a poultice applied over a wound or bug bite as it is reputed to help draw out dirt, germs or even venom. Plantains are also very nutritious, rich in vitamins A, C, and K, as well as calcium.

How we use it: We use the younger tender leaves in salads, and the older leaves in stir-fries. The younger green shoots at the center of the broadleaf plantain are edible and reputed to taste like asparagus or fiddlehead. We also use plantains to make a poultice from the leaves to treat skin rash and cuts. A next project is to make plantain tea by drying the leaves.

References: Healthbenefitstimes.com; Ediblewildfood.com

 

Wild chives are one of the first edible weeds that is available early spring. Like other Allium members (onion, garlic, scallion, shallot, leeks), wild chives possess antioxidants, as well as antibacterial, antiviral, and anti-fungal properties. 100 g of fresh chive leaves provides 145% of daily recommended intake of Vitamin A and 177% of vitamin K, and is also packed with B-complex.*

How we use it: We use wild chive for recipes requiring chives, and we also chop it up and incorporate it into dishes that call for onions for added taste and nutrients (anything from chili, stews and soups to omelettes).

*Reference: Nutrition-and-you.com

 

Mugwort was used as a medicinal and culinary herb in Europe and Asia, and is extremely abundant as it can grow under harsh conditions. It is believed to help digestion and digestive tract issues, as well as mood disorders. Mugwort is reputed to be rich in vitamins A, E, and K, and calcium, potassium, and iron*. It is generally advised that pregnant women avoid mugwort.

How we use it: We primarily use it in mugwort soup, which is delicious (however we usually mix it with stinging nettles or spinach to soften mugwort’s strong favor).

*Reference: Eattheplanet.org

 

Gallant Soldier, aka Quickweed, Shaggy Soldier or Galinsoga, is a fast-growing plant that is high in calcium (twice as much as parsley), vitamin A, magnesium, potassium, zinc, B1 (thiamin), B2 (riboflavin), B3 (niacin), and Vitamin C*. Although it is treated as an invasive weed in the US, it is known as “guascas” in Colombia where it is a key ingredient for the Ajiaco chicken stew.

How we use it: Since gallant soldier grows so abundantly, it’s a great ingredient for a simple vegetable or meat stir fry (we usually mix it with lamb’s quarters, scallions, or any other available or leftover greens).

*Reference: Juliasedibleweeds.com

 

Red clovers belong to the legume family, which includes peas and beans, and was introduced to the New World by European settlers. It is often used as food for cattle and as ground cover and green manure as it enhances soil fertility.

Red clovers contain many nutrients including calcium, chromium, magnesium, niacin, phosphorus, potassium, thiamine, and vitamin C. It is thought to help alleviate respiratory issues and skin disorders (e.g. eczema).*

How we use it: We use the raw leaves and flowers in salads. We also sprinkle red clover seeds on the soil between crops (such as cabbage) to both enhance soil fertility and to keep out less desirable weeds.

*Reference: Verywellhealth.com
Other references: Ediblewildfood.com

 

White (Dutch) clovers are in the same family as red clovers, except they are shorter/smaller. White clovers are generally found to have less health benefits vs. red clovers, but like all clovers possess some amount of vitamins A, E, C, B-2, and B-3, calcium, magnesium and potassium.*

How we use it: See Red Clover above.

*Reference: Livestrong.com
Other References: Ediblewildfood.com

 

Wood Sorrel is native to North America and is rich in vitamin C. Although it looks similar to clovers, its sour and tangy taste gives it a distinctive and refreshing flavor.

How we use it: Wood sorrel is great as a trail-side snack, and especially fun are eating the seed pods. We also mix the leaves/flowers/pods into salads or use it as a dish toping. Due to its delicate leaves and lemony flavor, we usually eat it raw although we’ve seen recipes where the leaves and pods are used more as spice.

Reference: Wildedible.com

 

Wild grape vines can be found in a variety of places, from backyards to roadsides and forest edges. The grapes are edible, but we tend to harvest the broad leaves. Grape leaves are a good source of Vitamins A, C, E, K, B6, and are rich in antioxidants, amongst other nutrients.

How we use it: We love harvesting the larger leaves to make lamb and rice stuffed Dolmades served with Avgolemono sauce. Leaves are best in July/early August where we are in New York, as they tend to grow noticeably tougher after that. However, as the Dolmades freeze well, we usually will make extra to enjoy later.

References: Nutritiondata.self.com

 

A fun insight is that Lamb’s quarters was a favorite of Henry Ford’s, often eaten in a sandwich with some mustard. As much fascinated by agriculture as he was by automobiles, Ford strongly believed that nature provides what humans need to survive, especially when grown wild.*

Lamb’s quarters are high in Vitamins A and C, fiber, protein, calcium, omega-3 and omega-6 fatty acids.**

How we use it: As we haven’t found it in abundance on our property, the relatively little that we can harvest is mixed into our salads. The taste of lamb’s quarters is more mineral similar to spinach, therefore provides a nice contrast to lighter greens. Also as it is similar to spinach, there are a number of recipes that you can find on the Web if you want to cook it.

*Reference: Ediblewildfood.com
**Reference: Foodprint.org

 

Bull Thistle can be an especially annoying weed as it grows tall and is thorny all over the place! However, with a little effort to harvest and prep, it provides a hearty food source.

Compared to most domesticated vegetables, thistles are generally found to contain higher levels of key nutrients such as fibre, protein, phosphorus, magnesium, calcium, copper, and zinc.*

How we use it: The younger stalks are ideal for stir fries or stews, as they bring texture (although not much flavor). They can also be eaten raw as a field snack. The ribs of the larger leaves are also good to eat, after you strip off the thorny leaves. The roots and flowers are also edible, but we have not tried those yet. Stalks are best harvested in late Spring/early Summer when stalks are still bendable. You will need to peel off the spiky leaves and skin with a knife (usually done on-site so you don’t bring the mess home), and using a thick glove is recommended - see this helpful video: Wild Edibles: Thistle, eating the stalk.

*Reference: Permaculture.co.uk
Other References: Ediblewildfood.com

 

Tools:

  • PictureThis - Application that can be downloaded to your device that enables you to take a picture and identify a plant.

  • Wild Edibles Forage - Application that can be downloaded to your device that provides a comprehensive foraging guide, including how to identify and prepare edible weeds.

  • Food Data Central - This site allows you to look-up nutrition information for a wide variety of foods, including some edible weeds. The information comes from the USDA's National Nutrient Database for Standard Reference and is supplemented by listings provided by restaurants and food manufacturers.

Books:

  • Foraging references by Samuel Thayer - A recognized authority on edible wild plants, Samuel’s books provide helpful and easy to grasp information on common edible weeds, including how to identify, harvest and consume.

Videos:

Sites:

  • Forager Chef - Alan Bergo’s site features foraging and cooking videos and references, including recipes using foraged produce.