Wild Mustard

23 Oct

Wild mustard is another common weed that’s deserves some recognition… According to author and fellow forager, John Kallas, wild mustard greens are one of the most nutrient dense foods on the planet! These dark leafies are jam-packed-full of beta-carotene, calcium, fiber, zinc, and vitamins A, B, C, E, and K. They also have an exciting, spicy taste that works wonders in Asian cuisine. Have a peek at the following video. It will help you spot wild mustard!

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The mustard family is a HUGE family representing nearly 2,000 edible plants. Wild edibles, such as, pennycress, and shepherd’s purse, are common varieties of the brassicaceae / mustard family. Common foods such as, cabbage, cauliflower, broccoli, kale, radish, and arugula are also members of the mustard family. Like kale, wild mustard is very hardy and can be found growing in near freezing temperatures. If you live in a cold, northern environment like I do, it can be very helpful to familiarize yourself with plants that thrive 9-10 months out of the year! The following recipe is from my upcoming book: “Wild Edibles: A Practical Guide to Foraging, with East Identification of 60 Edible Plants, and 67 Recipes.” Look for it in store in May of 2013!


Sautéed Wild Greens  (Asian style)

3-5 cups of your favorite wild greens such as, chicory leaves, wild mustard, shepherd’s purse, or lamb’s quarters.

1/4 cup extra-virgin olive oil

4 large garlic cloves, finely chopped

1/4 fresh spicy pepper, finely chopped

small piece of fresh ginger, finely chopped

soy sauce to taste

Cook in a pot of boiling salted water until tender. Drain well. In separate pan heat oil over medium heat until it shimmers. Cook garlic, spicy pepper, and ginger for about 2 minutes or until golden. Stir as necessary. Stir occasionally until most of the liquid has evaporated, (3 to 5 minutes). Stir in desired amount of salt and/or soy sauce. Mix in bean sprouts for added texture (optional).

Serve with a fresh green salad or add to a wrap.

Serves 4-5


For more info on foraging download my wild edible iPhone app: http://itunes.apple.com/us/app/wild-edibles/id430951647?ls=1&mt=8

No iPhone? No problem! Use the web app version for free: http://sergeiboutenko.com/wildediblesapp/ (works on android phones)

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