What a life! Over the course of the last few days, Jacob (a friend of mine) and I took part in a wild edible workshop near Hood River, Oregon. Our mission was simple, “Learn as much about wild edible as we can from John Kallas,” the class instructor. The operation was a success, and for the next three days we were out in the field (literally) from 6:00 AM until the sun set at 9:30 PM studying, picking, digging, preparing, and eating every type of wild edible offered in the Pacific Northwest.

While I considered myself somewhat of a wild edible expert, I was humbled by the plethora of new plants that I had yet to discover. Among some of my favorite new delicacies were:

1.)   Wild Sweet Peas (which I previously thought were toxic)*

2.)    Green Amaranth (a delicious relative of the grain one can purchase at the health food store)*

3.)    Salsify (the only non bitter relative of the dandelion family)*

4.)    Hen Bit (a wild herb that is very agreeable in salads)*

5.)    Ox Eye Daisy (a delicious flower with greens that remind me of arugula)*

*will elaborate more on these plant in the wild edible section of this website soon!

I must say that such an event has re-inspired me to continue pursuing the field of free food and I have grand plans to expand and publish more user-friendly materials about wild edibles in the near future.

Jacob and I have made plans to conduct an experiment during which we would live exclusively on wild foods for three days without supplementation of any kind. We will be filming our adventure and sharing our finding on the Internet! Also on my agenda in the next few months is to develop the “wild edible” section of this website and to create an ebook with detailed information about the top 20 most edible, most common wild edibles found in the United States!

So please stay tuned!

If you would like to find out more about John Kallas and the type of work he does, please visit him on the web at: www.wildfoodadventures.com

Common Name: Miner’s Lettuce

Latin Name: Claytonia perfoliata

Description: Miner’s lettuce is an annual plant that usually pops its head out in early spring. It is light green in color, and has round, disk-like leaves, which surround its smooth, tender stem. This stem, which passes directly through the round leaf, is a key identifier of Miner’s Lettuce. After the plant has bloomed, one can observe a small white or pinkish color flower growing on top of its rounded leaves. Miner’s Lettuce ranges in height from 1 to 12 inches and may have anywhere from 1 to 25+ stems growing out of a single root.

Habitat: Miner’s Lettuce grows from Alaska down the west coast to Baja California and east to Arizona, Utah, Colorado Wyoming, and the Dakotas. It prefers cool, moist places, which means that it is most abundant in areas where there is shade. It can group up to 6,000 ft above sea level.

Food: The whole plant can be eaten raw in salads or as a trail nibble! Miner’s lettuce is very mild, tender, and most of all delicious!

Nutrition: Rich in vitamin “C” which was used by early settlers to fight off scurvy! Also contains trace minerals.

Recipe: Miner’s Lettuce Salad (More recipes like this one can be found in “Fresh” by Sergei and Valya Boutenko)

4 cups of miner’s lettuce (chop every part of plant)

½ cup of basil (leaves pulled from the stem and used whole)

¼ cup of dried tomatoes (re-hydrated for 15 minutes)

¼ cup pine nuts

1 Tablespoon balsamic vinegar

1 Tablespoon olive oil

½ teaspoon of sea salt

Mix all ingredients in a bowl. Decorate with edible flower and enjoy!

Serves: 3

Sergei says: Dandelions are one of my favorite weeds because of their widespread availability. I have traveled the world and set foot in 39 countries all of which have had at least one variety of dandelion growing vigorously. Therefore, this common plant is the perfect candidate for introducing people to wild foods.

Like all wild edibles, dandelions are extremely nutritious and beneficial for many of different health reasons. Of these, they are most acclaimed for being great organ cleaners. It turns out that the bitter taste I once detested, actually stimulates bile production, aids digestion, and cleans pretty much every inner organ inside my body.

Because dandelions are bitter to the taste, and I am not particularly found of the bitter flavor, it took me many attempts to find a way enjoy eating them. After a great deal of experimentation, I found two ways to reduce the bitterness of dandelions and make them more palatable:

1.)   One way to kill the bitterness is to blend them with fruit in a green smoothie. (see recipe below)

2.)   The other way is to process them with some sort of fat, i.e. nuts, oils, and avocados. (see recipe below)

Read on to get some technical info!

Common Name: Dandelion

Latin Name: Taraxacum officinale

Description: Dandelions typically have sharply serrated, green leaves that resemble teeth. These leaves grow in clusters called basil rosettes. Dandelions have one yellow flower per stem. When mature, flowers turn into white, puffballs that many of us blew with the wind in our childhood.

Habitat: Dandelions can be found growing almost everywhere worldwide. They are often found growing on lawns, vacant lots, forest clearings, and meadows. Varieties of dandelions can be harvested in the desert, the tundra, and everywhere in between.

Food: Greens can be used in salads, smoothies, or as a trailside nibbles. Flower can be eaten raw or made into jam. Roots can be eaten raw or dried and ground up as coffee substitute. John Kallas, author of Edible Wild Plants: wild foods from dirt to plate, write that Dandelions have six edible parts: the leaves, flower buds, upper bud stem, flowers, heart, and root.

Nutrition: Author Janice J. Schofield, writes that dandelion greens are: exceptionally high in vitamins A, B, and C, and the minerals copper, phosphorus, potassium, iron, calcium, and magnesium. Dandelions are widely used to treat obstructions of the liver, kidneys, gallbladder, pancreas, and spleen.

Recipes: (from the book Fresh, by Sergei and Valya Boutenko)

Dandelion-Infused Honey

1 cup freshly picked dandelion flowers

1 cup raw honey

Rinse off flowers and trim excess stems. Place honey and flowers in a jar and mix thoroughly. Let the flowers soak up honey for three or more days. Use as jam. Spread on bread, crackers, etc.

Dandelion Pesto

1 bunch of freshly harvested dandelions (bunch could be as big or as little as you like)

½ cup of pine nuts

½ cup of walnuts

4-5 cloves of garlic

2 tablespoons of olive oil

2 tablespoons of lemon juice

1 teaspoon of salt (or salt to taste)

Blend all ingredients in food processor until thoroughly mixed. Serve like you would any pesto, with crackers, veggies, etc.

Morning Zing Smoothie (from Raw Family)

½ bunch dandelion greens

2 stalks celery

½ inch fresh ginger root

2 peaches

½ pineapple

2 cups water

Blend in blender until smooth! Enjoy!

Common Name: Purslane

Latin Name: Portulaca oleracea

Description: Purslane leaves are green, paddle shaped,  and have a reddish stem. The plant stem is smooth and succulent and will emit a slimy, okra-like juice when bent or broken. Hidden amidst the leaves of the plant are tiny, yellow flowers with five petals.[1]

Habitat: Purslane loves sandy soils and therefore can be found in areas such as abandoned parking lots, fields, vacant lots, and other disturbed soils across the United States.

Food: Purslane is very tasty and extremely nutritious. It has a slightly sour taste, which is pleasant for the pallet. The whole can be eaten raw!

Nutrition: Rich in iron, beta-carotene, vitamin C, phosphorus, and riboflavin. Purslane is a great source for omega-3 fatty acids, which prevents heart disease and improves immune system functions.[2]

Recipe: Purslane Summer Soup (More recipes like these in the book “Fresh” by Sergei and Valya Boutenko)

1-2 cups of freshly picked purslane (leaves and stems)

2 cups of ripe, farmers market tomatoes

1/2 a bunch or fresh basil

1/2 of a habanero pepper

1 Tablespoon olive oil

1/2 of a lemon (juiced)

1 teaspoon of raw honey

½ teaspoon of sea salt

Blend all ingredients in blender for three minute or until smooth. Add the following ingredients for texture:

1/2 cup of freshly picked purslane (leaves only)

1 medium carrot (grated)

¼ cup of soaked walnuts

Garnish with olives and sun dried tomatoes.

Serves 2-3

[2] Steve Brill & Evelyn Dean

Common Name: Stinging Nettle

Latin Name: Urtica diocia

Description: Stinging Nettle is a green plant with finely serrated, heart-shaped leaves. The small, greenish flowers that grow on the Stinging Nettle grow in clusters and droop from its leaves. The nettle can grow up to 7 feet tall and is covered with tiny stinging hairs, which give the plant its name.

Habitat: Nettles prefer cool, moist places that get limited sun exposure. Plants can be found growing in thickets near forest clearings and alongside streams and rivers. The plant can be found across North America, Europe, Asia, and Africa

Food: The whole plant is edible, but it tastes best when young and under 2 feet. The plant can be eaten raw, however this can be uncomfortable as you are likely to get stung by one of its spines. The spines, which are believed to contain formic acid and histamine compounds, will irritate the skin upon contact. Traditionally, nettles have been steamed to avoid the stinging sensation, however, blending the plant destroys its needles and enables consumption in the raw form!

Nutrition: Nettles have been used for hundreds of years to treat arthritis and other joint problems. They have been shown to have anti-inflammatory properties, lower blood sugar, calm allergies, and relax sore muscles.  Nettles are particularly high in iron making them extremely beneficial for people suffering from anemia. Tea made from nettles makes a great hair rinse, promotes hair growth, and eliminates dandruff.

Fun Fact: The same chemical compound produced by the nettle plant, which causes irritation, soothes the skin! If you are stung by stinging nettles applying fresh stinging nettle juice to irritated area will completely neutralize the itch!

Recipe: Stinging Nettle Pesto (More recipes like these found in the book “Fresh” by Sergei and Valya Boutenko.)

½ cup of stinging nettle leaves

½ cup of pine nuts

2-3 cloves of garlic

1 Tablespoon olive oil

1 Tablespoon lemon juice

½ teaspoon sea salt

¼ cup of sun dried tomatoes (optional)

Blend nettles in blender to destroy spines. Add remaining ingredients and blend thoroughly. Add more oil or lemon juice if necessary. Serve like regular pesto on crackers, bread, pasta, etc.

Serves 3

Common Name: Lamb’s Quarters

Latin Name: Chenopodium album

Description: Lamb’s quarter can grown up to 10 feet tall. The plant has triangular leaves that green in color.  Leaves are dusted with a waxy whitish film, which rubs off when touched. Flowers are tiny and grow in the crown of the plant.

Habitat: Lamb’s quarter thrives as a common weed in gardens, they also grow near streams, rivers, and forest clearings. Lamb’s quarter grow widespread throughout the United States.

Food: Lamb’s quarter can be eaten raw in salads, smoothies, juices,  or as a trail side nibble. Leaves resemble spinach in taste and texture. One lamb’s quarter plant can produce up to 75,000 seeds.[1] The seeds, which resemble poppy seeds, are also a viable food source.

Nutrition: Lamb’s quarters are rich in protein, vitamins A and C, the B vitamins thiamine, riboflavin, and niacin. [2] Plants have a high saturation of the minerals iron, calcium, phosphorus, and potassium.

Recipe: Lamb’s Quarter Soup (More recipes like this one can be found in “Fresh” by Sergei and Valya Boutenko)

1 cup cashews

1 ripe tomato

11/2 cup of water

2-3 cloves of garlic

1 teaspoon onion powder

1/2 of a lime (juiced)

1 Tablespoon of olive oil

1 teaspoon of agave syrup

1/2 teaspoon sea salt

Blend all ingredients in blender for three minutes or until smooth. Add the following ingredients for texture:

1 cup freshly picked lamb’s quarters (chopped)

1/2 a medium avocado (chopped into cubes)

1/2 a red bell pepper (sliced in thin stripes)

Mix ingredients into soup and serve. Decorate with wild edible flowers such as nasturtiums.

Serves 2-3

[2] Janice J. Schofield: Discovering Wild Plants

Common Name: Clover

Latin Name: Trufolium repens

Description: Clovers have round green leaves with whitish crescent-shaped prints. Leaves grown in groups of three. Flowers range in color, have upwards of 40 petals, and cluster together creating an overall spherical shape.

Habitat: Grown in fields, near roadways, lawns, vacant lots, and sunny meadows. Clovers can be found growing all over the world.

Food: Flowers and leaves can be eaten raw. The flowers have a sweet taste and make a delicious, colorful addition to any dish.

Nutrition: Clovers contain beta- carotene as well as vitamins C, B1, B2, B3, B5, B6, B9, B12, biotin, choline, inositol, and bioflavonoids.[1] Clovers are rich in minerals such as magnesium, manganese, zinc, copper, and selenium. They are used for blood purification, to treat rumors, cancer growths, and hepatitis.

Recipe Tip: Great for decoration!

Use clover flowers when decorating salads, pates, pies, cakes, drinks, sandwiches, and anything else.

Common Name: Plantain

Latin Name: Plantago major

Description: Plantain leaves can grow up to 1 foot in length. They can range in shape from round to lance leafed. Leaves are of solid green pigment and have very defined parallel veins running up the underside. Plantain buds and flowers grow at the top of a long narrow stem and bare slight resemblance to baby corn.

Habitat: Plantain is commonly found in sunny meadows, near roadways, lawns, waste areas, and other places where the soil has been disturbed. Varying spices of plantain grow throughout North America and Europe.

Food: Tender leaves can be used as salads greens. Buds and flowers can be marinated. [1]

Nutrition: Plantain provides beta-carotene and calcium. Its richness in fiber reduces low-density lipoproteins (L.D.L) cholesterol and triglycerides.[2] According to Rosemary Gladstar of the California School of Herbal Studies, plantain juice and poultices treat and reverse blood poising. Plantain is also famous for aiding stings, burns, bites, abscesses, and infections.[3]

Recipe: Plantain Cocktail (More recipes like this one in “Fresh” by Sergei and Valya Boutenko)

1 bunch freshly picked plantain

3 apples (chopped)

½ of a lime with peel

1 thumb-sized piece of fresh ginger

Juice ingredients in juicer. Add ice cubes or chill before serving. Decorate with edible flowers.

Serves 2

[2] Steve Brill & Evelyn Dean: Identifying and Harvesting Edibles and Medicinal Plants: in wild and (not so wild) places

[3] Brigitte Mars, The Desktop Guide to Herbal Medicine

Common Name: Sheep Sorrel

Latin Name: Rumex acetosella

Description: Sheep Sorrel can very from 6 inches to 2 feet in height. It has lance shaped green leaves with two lobes that are very distinguishable from other plants. Many people who identify Sheep Sorrel for their first time comment that its leaves resemble a fish or a sword. The flowers grow on the plants elongated stock and range in color from white to red.

Habitat: Sorrel like disturbed soil and is often found in empty fields, rocky meadows, and along roadways. Sheep Sorrel can be found from Alaska to California as well as throughout the continental United States.

Food Use: Leaves and flowers can be eaten raw in salads or as trail side nibble. The tender leaves are sour in taste and make a lovely addition to smoothies or salad dressings. When crushed, added to water, and mixed with natural sweetener, sorrel leaves make a mouth-watering lemon-aid substitute when lemons are not available.

Nutritional Information: Sorrel is rich in iron, great for treating constipation, blood disorders, skin disease, rheumatism, and indigestion. It is also great for cleansing the system of heavy metals such as lead, arsenic, and mercury.

Recipe: Sheep Sorrel Lemon Aid (More recipes like this one in can be found in “Fresh” by Sergei and Valya Boutenko)

cup of sheep sorrel leaves (crushed)

2-3 cups of water

2 Tablespoons of honey

hint of wild mint (optional)

Mix all ingredients. Serve after 15 minutes.

Serves 3

Common Name: Thimbleberry

Latin Name: Rubus parviflorus

Description: Grow in shrubs ranging from 2 to 8 feet tall. Thimbleberries form dense thickets. Leaves have between 3 to 5 lobes and closely resemble maple leaves. Thimbleberries have white flowers with five petals each. The berries are red and look a lot like raspberries except that their overall shape is flatter (like a raspberry that has been compressed).

Habitat: Thickets of Thimbleberries grow in moist, wooded areas in the lower mountainous regions. They grown best in cool environment and therefore prefer shade. Thimbleberries can be found from the Alaska Panhandle all the way down to Southern California.

Food: The berries are edible and very delicious. They have a sweet and nutty taste that is both unique and fragrant. Flowers are also edible and make a delicious addition to salads. Thimbleberry leaves can be used either fresh or dried in herbal teas!

Nutrition: Throughout history, Thimbleberries have been used to treat intestinal ailments and upset stomachs. When roots are dried and prepared in tea form, they are great for diarrhea and dysentery.

Recipe: Thimbleberry Salad: (More recipes like this one can be found in “Fresh” by Sergei and Valya Boutenko)

1 head of romaine lettuce (chopped)

1 navel orange (seeded and thinly sliced)

½ pint of freshly picked Thimbleberries

¼ cup pine nuts

Mix all ingredients in bowl. Decorate with edible flowers or colorful fruit.

Dressing:

2 Tablespoons olive oil

1 Tablespoon balsamic vinegar

1 teaspoon agave syrup

½ teaspoon sea salt

Thoroughly mix ingredients in small bowl or jar and pour over top of salad.

Serves:  2