Most of us don’t stop to consider the abundance of foraged foods all around us, some edible plants – like dandelions, nasturtium, verbena, mint, sorrel – can be found right in our own backyards! However, before you go foraging for your supper, you must first know what you’re picking (and putting in your mouth). Wild mushrooms for example can often look a lot alike, and many are poisonous to humans. Experts like Jeremy, of Foraged & Found Edibles, have spent years getting to know the local landscape, various plants and fungi, animals and other environmental factors that might compromise the edibility of a found food. After sunshine this week, then a dusting of snow, Jeremy got his hands on yellowfoot mushrooms, nettles and huckleberries for us to cook with – which will all go perfectly with the wild Coho salmon I got at the market!
Wild Spring: Foraged Foods
Nutrition
Keri RomerdahlWhy it Matters
Foraging is an exchange with the natural environment that takes us back to our primal roots. It helps us to cultivate a sense of respect for nature, its cycles, and the source of true nourishment. It connects us to nature in a way that has been lost in our modern culture of convenience supermarkets and fast everything. When done correctly and respectfully, it can help return us to harmony with this ecosystem, of which we are all a part.
Nutrition Benefits
From a nutrition perspective, foraged food are a product of nature vs a product of agriculture. Thus, they have greater nutrient density – higher in omega-3 fatty acids, bio-available protein and anti-oxidants, and I like to think more prana and life force. These are foods that haven’t been monetized, commercialized, or fertilized. They have not been manipulated by man to grow stronger, or bigger or produce a higher yield. They have grown big and strong all on their own and have likely had to withstand challenging forces of nature to do so.
Take Away
If you are considering foraging there are a few things to consider. Until you have done your due diligence, and learned the fundamentals, you might want to consider foraging at your local farmers market or co-op. But for those of you who are ready to venture out into the wild, here are some things to consider:
- Never eat a plant you cannot positively identify.
- Try all new plants in small amounts, and never mix too many new plants in one meal until your system is used to them.
- Be mindful that you are sharing this ecosystem with wild animals, insects, bees etc. – so take only what you need for a few meals – don’t stock up.
- Never damage the plant or tree – harvest in a manner that retains parts that keep the plant growing.
- Be mindful of safety – animals in nature, especially deer can carry E. coli, so you might want to consider a vinegar bath before eating your foraged foods. A study published in 2003, found that washing vegetables in a vinegar bath removed 98% of bacteria on fruits and vegetables, and its super easy to do: 3 parts water to one-part vinegar, fill up a clean sink or basin and let your edibles soak about 3 minutes. Then thoroughly rinse in clean water and lay to dry.
Tea
Benefits of tea herbs:
Foraging can be done in the neighborhood you are living. But be careful not to pick plants that may have been sprayed with herbicides or pesticides. Wash the parts of the plant properly before using them.
Nettle:
The wide range of beneficial nutrients found in stinging nettle makes it an ideal detoxifier for the body and it has been known to gently cleanse the body of toxins. As a diuretic, it can also ensure that those toxins being neutralized in the body are then eliminated quickly, says the Journal of Ethnopharmacology. It helps improve the nutrient uptake efficiency of the gut and ensures that the digestive processes run smoothly, thereby preventing the accumulation of dangerous toxins. It also stimulates the lymphatic system, helping rid the body of excess toxins in the kidneys as well.
https://www.healthline.com/nutrition/stinging-nettle#section7
Dandelion:
Dandelion is a very easy herb and edible plant to find. It grows in lawns, grassy places, and even in cracks in the pavement. Although regarded as a weed, the Dandelion is one of the best edible plants. The root of the dandelion contains substances that increase bile production. This in turn improves digestion and helps rid the body of toxins. Dandelion root is a great liver cleanser and contains many vitamins and minerals that are good for the body.
https://www.healthline.com/nutrition/dandelion-benefits
Rose petals:
You can find roses in most of the gardens and parks and may be in your backyard hedges. The very high vitamin C content of rose tea makes it a wonderful natural boost for your immunity system. The
Recipes
Parsnip Soup with Nettle Pesto
Smoked Salmon with Nettle Pesto & Herb Salad
Simple Mixed Green Salad with Shaved Parmesan
Broccoli Pan Roasted with Onions & Gojuchang
Warm Brussels Sprout Salad with Chickpeas & Feta
Nettle Pesto
Jesse Barberdirections
-
Step 1. ,
Combine the garlic and the olive oil in a blender and pulse on high
-
Step 2. ,
Before handling the nettles it’s a good idea to out on a pair of rubber gloves. Raw or unprocessed nettles have tiny stingers that can irritate the skin.
-
Step 3. ,
Now add the nettles to the blender with the remaining oil and salt. Blend until smooth.
-
Step 4. ,
Season as necessary and reserve for later use for up to 2 days in the fridge

Parsnip Soup with Nettle Pesto
Jesse Barberdirections
-
Step 1. ,
Chop the parsnips into small pieces, about 1/4′ cubes, and dice the onions into pieces about the same size
-
Step 2. ,
Crush garlic with the back of your knife and chop, combine with the onions and parsnips in a medium size pot with the oil and salt
-
Step 3. ,
Turn the heat on medium and stir the pot often for about 15 minutes, or until the parsnips are tender and sweet
-
Step 4. ,
Add the water and bring the pot up to a low simmer, cook for at least another 45 minute to an hour
-
Step 5. ,
Stir in the nettle pesto. Season the soup with salt, pepper and lemon juice to taste and serve

Smoked Salmon with Nettle Pesto & Herb Salad
Jesse Barberdirections
-
Step 1. ,
Trim any fins and remove any bones form the salmon. Season with the salt and allow to sit for 40 minutes at room temp
-
Step 2. ,
Start your grill with natural briquets and apple wood, allow it to get hot creating a nice coal base. Add extra chips and cut the oxygen, bringing the internal temperature to 300
-
Step 3. ,
Once the temp is 300 gently place the salmon skin side down on the grill and cover with lid
-
Step 4. ,
The grill should never reach above 300 and you should cook the salmon for 10 minutes, it is best to check it often
-
Step 5. ,
Plate the salmon on a large platter. Using the back of a spoon, or a brush, generously lather the salmon with nettle pesto
-
Step 6. ,
In a small bowl combine the parsley, celery leaves, chopped chives, olive oil and lemon juice with a pinch of salt and use this to garnish the salmon on the plate, serve immediately

Simple Mixed Green Salad with Shaved Parmesan
Jesse Barberdirections
-
Step 1. ,
In a small bowl combine lemon juice and shallot with a pinch of salt and allow to sit for 10 minutes
-
Step 2. ,
Wash lettuce and dry, put in a large bowl with the herbs
-
Step 3. ,
Add the oil to the lemon juice and season to taste with salt as needed
-
Step 4. ,
In a mixing bowl use 2 tablespoons of the vinaigrette and toss with dry greens and tomatoes, season with salt and pepper as needed
-
Step 5. ,
To finish, shave fresh parmesan on top of the salad and serve

ingredients
1 each shallot, sliced thin ,
2 each lemons, juiced ,
2 tsp salt,
3 lbs mixed garden greens,
2 sprigs thyme, chopped ,
2 sprigs taragon, picked ,
4 sprigs parsley, lightly chopped ,
1/2 cup olive oil ,
1 tsp salt ,
1 pint cherry tomatoes, washed and 1/2'd,
1 tsp salt, as needed ,
1/8th tsp black pepper, as needed ,
1/4 lb parmesan ,
Broccoli Pan Roasted with Onions & Gojuchang
Jesse Barberdirections
-
Step 1. ,
Remove the stems of the broccoli and reserve the florets. Chop the stems in half and then into thin half moons, put into a large rondeaux pot with oil and chopped onions. Cook on high for 15 minutes, or until the onions start to brown.
-
Step 2. ,
Add the florets of the broccoli, salt, chopped garlic and gojuchang to the pot, cook on high for another 5 minutes stirring often.
-
Step 3. ,
Deglaze the pan with the vinegar and cover with a lid. Allow to steam for another 5 minutes, or until fork tender. Remove from heat, season to taste.
-
Step 4. ,
Distribute the broccoli between two plates and garnish with sesame seeds and chopped green onions, eat hot.

Warm Brussels Sprout Salad with Chickpeas & Feta
Jesse Barberdirections
-
Step 1. ,
In a medium pot, sweat the onions in the oil until they are tender. Add the bay leaf, chickpeas and water, cook at a low simmer for 2 hours or until the chickpeas are tender
-
Step 2. ,
Once the chickpeas are cooked tender, season with salt and set aside
-
Step 3. ,
Trim any ends off of the brussels sprouts so that the leaves can be separated. Separate leaves, toss with olive oil and salt
-
Step 4. ,
While hot, pour chickpeas (with liquid) over brussels sprouts. This should steam the leaves so they turn a bright green and become tender.
-
Step 5. ,
Season to taste with salt, pepper and lemon juice and separate between two large platters.
-
Step 6. ,
Crumble the feta on top of the salad and serve warm

Huckleberry Tarte
Jesse Barberdirections
-
Step 1. ,
Cut cold butter into cubes and combine with flour and salt, smash butter into chips.
-
Step 2. ,
Do not allow the butter to get warm, keep it cold!
-
Step 3. ,
Once the butter is “chipped” add the water and salt and return to the refrigerator for 30 minutes.
-
Step 4. ,
Fold the dough together, it should look saggy and not wet enough, it is don’t add any more water, return to the fridge for 5-10 minutes.
-
Step 5. ,
Fold again, repeat this process 4 times.
-
Step 6. ,
Once the dough is folded enough roll it out to about 1/8 inch thickness with a pin. Press the rolled dough into a tin and reserve in the refrigerator.
-
Step 7. ,
Toss the huckleberries with brown butter, ¼ cup of brown sugar, ¼ cup flour and a pinch of salt. Put this into the tin of pie dough.
-
Step 8. ,
Cook at 350 degrees F for 1.5 hours.
-
Step 9. ,
Combine egg and water to create an egg wash. Brush egg wash onto pie crust, sprinkle with brown sugar and cook for another 30 minutes.
-
Step 10. ,
Serve hot or cold but let it rest for at least 40 minutes before cutting.
