Common Wild Edibles

Wild Edibles>>

Linna ‘The Locavore’ Ferguson www.foodscaper.com

vafoodscaper@gmail.com

If you don’t buy it, or grow it, then PICK IT!

Foraging … What exactly is it? http://farm4.static.flickr.com/3093/2876430345_993fd03b23.jpg

Wild is what you make it –Foraging can happen closer than you think

Why I Eat I Wild:•Free – grow everywhere•Wild, better than organic•Long roots•Provide food diversity•Exercise/fresh air

Most Common Wild Edibles

Dandelion

Grass

Lamb’s Quarters

Purslane

Plantain

Clover

My Disclaimer ….

Today’s Approach:

•How to Find/Identify

•Why is its Nutrient Value

•Ways to Cook and Prepare

Greens 101• Greens contain more beta-carotene than carrot• Greens contain more vitamin C then oranges• Greens contain more Vitamin E than whole grain wheat• Greens contain more vitamin B2 than dairy milk• Greens contain a complete amino acid profile (protein)

Nutritional Comparison of Roots and Greens

Nutrients Beets Beet Greens

Calories 43 22

Protein (g) 1.61 2.20

Fat Total .17 .13

Carbohydrate 9.56 4.33

Fiber- Total 2.80 3.70

Calcium 16.0 117.0

Iron .80 2.57

Magnesium 23 70

Phosphorus 40 41

Potassium 325 762

Vitamin A ((iu) 33 6326

Vitamin K (mcg) .20 400

Vitamin C 4.90 30

For full listing see Greens for Life, Victoria Boutenko,2005

Greens 101That's not all.....Greens provide the best source of the alkaline minerals: •calcium, •magnesium, and •iron

These alkaline minerals create the perfect environment for health by cleansing your body of bad bacteria, parasites, yeast, etc.

Greens Amino Acid Content

Amino Acids RDA for av. Adult Lambsquarters

Histidine 560 527

Isoleucine 700 1149

Leucine 980 1589

Methionine + Cystine 910 626

Phenylalanine + Tyrosine 980 1549

Threonine 490 740

Tryptophan 245 173

Valine 700 1026

For full listing see Greens for Life, Victoria Boutenko,2005

Give it a Try !

Linna’s Kale Smoothie:

(use any green in the place of Kale)

(3) Big bunches of greens

(1) Cup of juice (optional)

(2) Handful sof fruit

Small handful of almonds or nuts (optional)

Squirt of Agave Nectar

2 cups of water

3 cups of ice

*blend them all together. A vitamix or other high power blender is recommended. Run for at least 2 minutes to ensure a good consistency.

www.greensmoothiequeen.com

www.greensmoothiequeen.com

Dispelling Myths:

•Fear

•Unknown

•Not the norm

Grass:

•All varieties edible

•Over 400 varieties

Recipes – Wheat Grass Cocktail:

½ cup water

1 cup grapes

½ cup pineapple

½ cup wheat grass

1 cup ice cubes

1. Place all ingredients in the blender container

2. Blend for 1 minute or until desired consistency is reached

http://www.gardenews.co.nz/wheat.jpg

http://blog.sustainablog.org/forage-for-food/

Dandelion (no poisonous look alikes)

•Identify: leaves are not spiny, but smooth

•Where to Find: lawns, fields, and disturbed areas

•Nutrients: Vitamins: A, B, C, DMinerals: Copper, Phosphorus, potassium, iron, calcium, and magnesiumFlower concentrates Vitamin D

Health Benefits of The Dandelion:

•Diuretic •Detoxifier

Dandelion is used for treatment of:•constipation •acne •eczema •psoriasis •arthritis •edema (swollen ankles) •osteoarthritis •gout •gallstones •high blood pressure •digestion problems

http://blog.sustainablog.org/forage-for-food/

More Mainstream than you may have thought!

Dandelion Sauté:

One of the best ways to learn how to appreciate the flavor of dandelions.

3 cups chopped onions 3 tbsp olive oil

2 cups chopped dandelion leaves

2 cups grated carrot

Several cloves of garlic

1 tbsp wine

1 tbsp tamari soy sauce

Black pepper and salt to taste

Saute the onions in olive oil. When soft, add the dandelions, carrot, garlic, wine, and soy sauce. Cook for 10-20 minutes until all flavors blend.

http://www.wayfaringwanderer.com/2010/04/10-things-you-can-do-with-dandelions.html

http://myverygaywedding.files.wordpress.com/2009/06/dandelion6.jpg

Purslane (no poisonous look alikes)•Identify: Paddle shaped leaves, branches 4-10 inches long

•Where to Find: sunny, sandy soils, disturbed soil, vacant lotsNutrients: Vitamins: A, B6, and CMinerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, and Manganese

Purslane

Recipes – try it , you might like it!Potato-Purslane Patties

Ingredients:8 cups potatoes cut into 1-2 inch chunks1 ½ cups water3 cups chopped purslane stems and leaves3 cups sautéed mushrooms1 cup finely chopped onion5 to 6 eggs2 teaspoons rosemary1 teaspoon black pepper

Directions:Cook the potatoes in the water until soft. Mash and add the rest of the ingredients. Mix and form patties. Bake on an oiled cookie sheet for 15-20 minutes in a preheated oven. Cool on racks.

Lambsquarters, aka Pigweed, Aka Goosefoot•Identify: Branching annual, 3-5 ft tall, alternate simple leaves, mealy white powder

•Where to Find: sunny, sandy soils, disturbed soil, vacant lotsNutrients: One of MOST NUTRITIOUS foods, leaves great source of beta carotene, calcium, potassium, and iron- superior to spinach. Has trace minerals: B-complex vitamins, vitamin C, and fiber

Lamb’s Quarters, aka Goosefoot, aka Pigweed

Recipe:

Lambsquarters Scramble

2 cups grated zucchini

1 cup sliced mushrooms

1 cup grated tart apple

1 tbsp vegetable oil

1 cups lambsquarters

½ cup tamari soy sauce

3 tbsp sherry

3 tbsp lemon juice

3-6 cloves garlic

½ tsp nutmeg

Sauté zucchini, mushroom, and apple in the oil. When soft, cover and add the remaining ingredients. Cook 10 minutes more on low heat.

Plantain (no poisonous look alikes)•Identify: rosettes, leaves hairless or slightly hair, parallel veins

•Where to Find: sunny meadows, walkways, waste placesNutrients: provides beta carotene and calcium. Has mucilage, a carbohydrate fiber. The fiber reduces both LDL and triglycerides. Also contains monoterpene alkaloids, glycosides, sugars, triterpenes, fixed oil, linoleic acid, and tannins

Plantain

Clovers: (no poisonous look alikes)

•Identify: three leaves

•Where to Find: lawns, fields, and disturbed areas

•How Use: flower heads in salads, and tea

Other Types of Clovers:

•Hop Clover

•White and Yellow Sweet Clover

Recipes:

•Tea

•Flowers in Salads

The Foraging CalendarJanuary - Hairy BittercressFebruary - SorrelMarch - NettleApril - Wild GarlicMay - Sea BeetJune - Wild RoseJuly - ElderflowerAugust - Rowan BerriesSeptember - BlackberriesOctober - RosehipNovember - Gorse FlowersDecember - Sea Purslane

http://www.howies.co.uk/content.php?xId=633&xPg=1

Spring Summer Fall

Did you know?

All Wild Things are Not Created Equal

Golf Course – Good, Bad?

Pristine Forest – Good or Bad?

Apartment Complex- Good or Bad?

Edible Flowers, did you know?!

Edible Flowers:

Edible Flowers:

Edible Flowers:

http://www.saturdayeveningpost.com/2009/06/13/lifestyle/country-gentleman-gardening/edible-flowers.html

Edible Flowers:

http://www.saturdayeveningpost.com/2009/06/13/lifestyle/country-gentleman-gardening/edible-flowers.html

Resources:

www.RawFamily.com

www.GreenSmoothieQueen.com

Search for Sergei Boutenko on YouTube

Search on Google for Poisonous plants in your area

http://www.wildernesscollege.com/wild-edible-plants.html

http://wildedibles.wordpress.com/

This is who I am, this is what I do. Be vocal, eat, think, and buy LOCAL.