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Wild Edibles
Dr. Amber Robinson, Ph. D.

Copyrighted by Global Brother SRL

© 2023

All rights reserved. No part of this book may be reproduced or used in any manner
without the prior written permission of the copyright owner, except for the use of
brief quotations in a book review.

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Disclaimer
The recipes in this book are intended for educational and informational purposes
only. The author, editor and publisher of this book are not responsible for any
adverse reactions that may occur from the use of plants mentioned in this book.

The recipes in this cookbook have been tested and are safe to consume when
prepared properly.

However, it is important to note that some plants can be toxic if not prepared
properly. It is recommended that you consult with a professional before consuming
any wild plant.

The information contained in this book is not intended to replace professional

medical advice or treatment. Always seek the advice of your physician or other
qualified healthcare provider with any questions you may have regarding a medical
condition.

The reader assumes full responsibility for the use of any information contained in
this book.
Always consult with a healthcare provider before using any new herbal remedy or
supplement, especially if you are taking prescription medications or have a pre-
existing medical condition.
The author, editor and publisher of this book make no guarantees of any kind,
expressed or implied regarding the final results obtained by applying the
information found in this book. Making, using and consuming any of the products
described will be done at your own risk.
The author, editor and publisher hold no responsibility for the misuse or
misidentification of a plant using the contents of this book, or any and all
consequences to your health or that of others that may result.

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Table of Contents
Disclaimer .............................................................................................................................. 2

Introduction.......................................................................................................................... 5

Identifying Edible Plants in Your Area ............................................................................ 7

Foraging tips and tricks....................................................................................................... 8

Foraging Dos and Don’ts .................................................................................................... 11

Common toxic plants to avoid..........................................................................................15

Identifying and Using 30 Common Edible Plants in Your Backyard.................. 22

Acorn, (Quercus sp.) ............................................................................................................. 22

Calendula (Calendula officinalis) ........................................................................................ 27

Cattail (Typha sp.) ................................................................................................................. 2

Chanterelle (Cantharellus sp.).............................................................................................. 5

Chickweed (Stellaria media) ................................................................................................. 3

Chicory (Cichorium intybus) .................................................................................................. 6

Chives (Allium schoenoprasum, tuberosum)......................................................................... 10

Cottonwood (Populus deltoides) ..........................................................................................13

Curly Dock (Rumex crispus) ................................................................................................. 17

Dandelion (Taraxacum officinale) .......................................................................................20

Elderberry (Sambucus nigra, canadensis) ............................................................................24

Jerusalem Artichoke (Helianthus tuberosus) .................................................................... 29

Japanese Knotweed (Reynoutria japonica) ....................................................................... 33

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Lambs quarter (Chenopodium album) ................................................................................ 37

Lavender (Lavandula angustifolia) ......................................................................................42

Lemon Balm (Melissa officinalis) ........................................................................................46

Morel (Morchella esculenta) ................................................................................................. 50

Peppermint (Mentha piperita) .............................................................................................54

Persimmon (Diospyros virginiana) ...................................................................................... 58

Pine (Pinus sp.)....................................................................................................................... 62

Plantain (Plantago major)..................................................................................................... 66

Purple Deadnettle (Lamium purpureum) ........................................................................... 70

Rosemary (Salvia Rosmarinus) ............................................................................................ 74

Stinging Nettle (Urtica dioica) ........................................................................................... 78

Thyme (Thymus vulgaris)...................................................................................................... 83

Violet (Viola sp.) ................................................................................................................... 86

Wild Ginger (Asarum sp.)...................................................................................................90

Wild Lettuce (Lactuca sp.) .................................................................................................94

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Introduction
There was a time in history when the majority of people could go outside and
identify edible (and medicinal) plants, as well as use these plants in their daily
cooking. These identification skills were taught out of necessity. This was a time
before electricity was common in homes.

It was a much simpler time when most people, even those living in populated areas,
had some sort of garden and were much more self-sufficient. My grandmother was
born in 1938. She was one of nine children. During this time, most people in rural
areas did not have electricity and grocery stores were not common. My grandma
obtained food by raising chickens and foraging. She learned about wild edible plants
from her parents, they learned from their parents, and so on. When the technology
became more prevalent over the years and grocery stores popped up closer to home,
my grandma didn’t have to rely on the skills she learned as a child as much.
Naturally, she didn’t spend as much time working with my mom when it came to
foraging.

The passing down of crucial plant identification information stopped after her
generation for most people because this information didn’t seem as relevant as it
once was. However, as we have watched our world transform into something
completely different in just one or two generations, the feeling that something is
“missing” is creeping in. This is because it doesn’t take a rocket scientist to realize
that we are now deeply dependent on our power grid and the system. Most people
have no clue where their food comes from today. For them, it comes from the grocery
store. Most people have no idea what plants are growing around them and whether
or not those plants may be useful. The problem with this is that if we were to lose
our power grid, if an emergency of some sort occurs, or if our food supply becomes
tainted, people would panic. This is why it is so important to learn how to forage
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for your own wild edibles. This skill that has been lost over the years needs to be
revived and you can be the generation responsible for bringing back this lost yet
crucial craft.

In addition to learning how to be more self-sufficient, consuming wild edible plants

gives you a chance to eat something more natural. Most “food” in today’s grocery
stores isn’t real food in the sense that it is full of additives, preservatives, chemicals,
and other undesirable ingredients. Even our meat is full of antibiotics and other
chemicals. With the advent of technology, transportation, and grocery stores on
every block, it didn’t take long for people to become more unhealthy, overweight,
stressed, and depressed. A lot of this is because people eat foods that are not
conducive to health. Our bodies are designed to be self-healing and simply need
sunlight, fresh water, and healthy food to heal. Over the past 100 years, people have
not received sufficient amounts of these things in order to be truly healthy. The
result is what we see today: illness, depression, obesity, and a lowered quality of life.
How can it be that with all this technology and easy access to food, we as a whole
are so unhealthy? It is because the old saying “you are what you eat” is much more
accurate than most people realize. Food is fuel for our bodies. The nutrients from
the foods we eat power a large number of vital bodily processes. Unfortunately,
most foods on the market today do not contain the nutrients we need for our bodies
to function as they should. As a result, deficiencies arise that cause or worsen health
conditions. Another issue is that the foods not only contain reduced nutrition, they
also contain a lot of chemicals that harm our bodies. This is why consuming more
wild edibles is one of the best choices we could make for better health. Wild edibles
are untainted by man. They were grown by mother nature, and nature knows how
to best grow foods for optimal health. Wild edibles are full of vital nutrition; almost
like nature’s vitamins.

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Foraging for wholesome, healthy foods can actually help to restore health, relieve
stress, and fight depression. This is why it is crucial that more people get back to a
system of living that allows them to live naturally and in balance with nature.

Speaking of nature, when was the last time you took a walk in the woods? For a lot
of people, this is not something they make time for. When you are able to get out
into nature and forage for wild edibles, this act itself can have health benefits.
Multiple studies have proven that spending time in nature reduces stress, anxiety,
and depression. It is estimated that 50 percent of the world’s population currently
resides in urban areas. Additionally, it is estimated that this number will continue
to rise. By 2050, it is estimated that 70 percent of the population will live in urban
areas. This is certainly not good news when it comes to the rising depression
statistics. I cannot help but notice the lack of trees and greenery as I drive through
urban areas. Not only does the absence of trees create a dismal landscape, but it also
completely removes any helpful shade from an area, making it much hotter. As
someone who lives in a very rural area, I can attest to the power of spending time in
nature. When I am feeling stressed or anxious, it really helps to take my foraging
basket and go for a walk on my property. Breathing the fresh air, seeing the beauty
of nature, and collecting nutritious plants to feed my family make my heart happy.
You can find peace and calm in nature. Setting time aside each week to explore
nature can impact your health in a very positive way, both mentally and physically.

Identifying Edible Plants in Your Area

Where do you start when it comes to learning how to forage? The answer is one
plant at a time. There is no need to get overwhelmed. You don’t have to learn
everything there is to know about foraging for wild edibles overnight. You can use
this book as a helpful tool on your journey. You will be able to learn about 30
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common edible plants that are likely growing around you, as well as detailed
descriptions of each plant. In addition to this, you will also be able to follow step-
by-step recipes for each plant to give you more confidence as you learn! Let’s get
started below with some foraging tips, tricks, dos, and don’ts:

Foraging Tips and Tricks

Going out into the woods to forage is a lot of fun, but there are some things you
really need to know before getting started.

When I was much younger, I would just go out into the woods or walk in the fields
foraging while wearing a tank top and shorts. This was a mistake, but I learned a
valuable lesson. It was a mistake because I came back covered in chigger bites. My
skin was seriously like sandpaper with all the bites covering my exposed arms, back,
and legs. I had ticks stuck to me that needed to be pulled off. I had weird rashes that
were likely poison ivy.

Thank God the ticks that I pulled off over the years did not carry any diseases. I
cannot say the same for my dear sister, who is struggling with a tick-borne illness
right now. It is really important to prepare before you go out into nature so you don’t
have to worry about these things. Below are some tips to stay safe when it comes to
avoiding ticks, insect bites, and poison plants that can affect the skin:

Dress appropriately: Wear long sleeves and long pants. Pull your socks up over
your pants and wear boots made for hiking. I prefer waterproof boots as well. I do
not wear hats, but a lot of people like to wear hats to protect them from the sun. I
also pack gloves in my backpack so I have them when foraging plants like stinging
nettle.

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Wear repellant: I personally do not use anything with a lot of chemicals like DEET,
but I spray myself with a blend of essential oils (this includes citronella,
peppermint, lemongrass, cedarwood, and neem essential oils). This can help repel
mosquitoes, ticks, chiggers, and other bothersome insects. I also dilute the
aforementioned essential oils in a thick carrier oil (like olive oil) and slather this all
over my arms, legs, neck, chest and face before getting dressed. This makes it harder
for them to bite.

Bring duct tape: This has been a lifesaver. I cannot tell you how many times I have
looked down to see hundreds of tiny seed ticks all over my pants. Instead of
scrambling to pick them off my clothing, it is so much easier to take duct tape and
press it onto the area. The duct tape instantly picks off the ticks with ease. Some
people even put duct tape (sticky side up) around their ankles to prevent the ticks
from crawling up the body. They get stuck there while trying to climb.

Poison plant oil removal tip: I used to get poison ivy rashes all the time until I
started doing this after each foraging excursion. The oil on the plant’s leaves is what
causes the nasty skin reaction, so if you can scrub it off as soon as possible, you are
much less likely to have a reaction develop. Since it is an oil, it needs something that
breaks up the oil really well to get it off your skin. I highly recommend removing all
your clothing outside before coming inside to take a shower.

This keeps any harmful ticks out of your home where they can harm your family and
pets. Once you are in the shower, get a good scrubber or wash cloth and wash your
body thoroughly with dish soap.

Scrub your arms, legs, torso, and so on.

This breaks up the harmful oil from the leaves and prevents it from causing a rash. I
have waded through poison ivy, poison sumac, and poison oak and haven’t gotten a

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rash because I scrub with dish soap in the shower afterwards. The longer you allow
the harmful oils to sit on your skin, the higher your chances of a nasty reaction.
When you get back home after foraging, do not waste time doing anything else. First
and foremost, take a shower and scrub with dish soap. You will be glad you took
this step if you have ever had poison ivy rashes in the past!

Mind your Clothes: The clothes you took off before showering could have ticks,
chiggers, and poison plant oils all over them. Just assume that they have these things
on them. Handle them with caution! I cannot tell you how many times I have gotten
poison ivy rashes from doing my husband’s laundry. Now I am way more cautious
when handling clothes that I think may have been outdoors. I do not hold them
against myself when carrying them. After putting them in the washing machine, I
scrub my hands and arms all the way up with warm water and dish soap. This was
already mentioned, but worth mentioning again: make sure that you take your
clothes off outside before coming in from foraging. The ticks that are likely on your
clothes (some so small they are hard to see) can get into your home and on your
family and pets.

Tick-borne illnesses are rampant right now and you do not want to experience these
life-altering illnesses.

It pays to use caution in these situations.

Use a Plant ID app and field guide for cross-referencing: I do not fully trust plant
identification apps because they are not always 100 percent accurate, but I like to
use them and then cross reference what I find with information in other arenas, such
as field guides. Using multiple resources helps you make a positive ID with better
accuracy. There are also plant identification groups on social media where you can
post photos of the plants you find (don’t forget to include your general location).

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Some field guides contain information about plants in your specific area, so look for
a field guide tailored to your geographical location.

Tools of the trade: I don’t want to be weighed down with a collection of tools while
I’m walking through the woods, so I just bring a good knife to harvest the plants I
want. I also wear a backpack so I can hike hands-free. However, there are a lot of
other tools that foragers like to bring along to help.

These include a small spade or trowel for digging roots, good scissors, a foraging
basket, gloves for harvesting prickly plants, and a stool or ladder (obviously these
would have to be portable).

Foraging Dos and Don’ts

Below you will find some useful information when it comes to what you should and
should not be doing while foraging. Make sure to familiarize yourself with the
points below so you can stay safe and have fun while foraging.

DO:

• Ask permission from landowners and make sure you know property lines if
you are foraging on private property
• Familiarize yourself with state park rules. If you are foraging on public land,
each state park has its own rules when it comes to what you can and cannot
take back with you. Some parks allow foraging for plants and mushrooms for
personal use, but some do not. Do your research beforehand so you don’t
break any laws.
• Research specific plants you want to forage and make sure you are familiar
with these plants before harvesting them.

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 • Bring a map of the area with you.
• Bring a good knife
• Bring a basket or container for carrying the plants you forage. If you are
foraging for mushrooms, bring something with tiny holes (like a mesh bag)
to allow the spores to spread while you walk. This helps promote more
mushroom growth in nature.
• Let someone know where you are going. Whether it is a family member or a
friend, tell someone your exact location, when you are leaving, and when you
plan to return.
• Make sure to follow the tips and tricks above so you are prepared for biting
insects, etc.
• Check out the weather forecast before you set out.
• Look into what plants are threatened or endangered in your area before
harvesting. You don’t want to harvest a plant that is in peril. You can find
information on threatened or endangered plants by contacting your local
conservation agent or going online to their website.

DON’T:

• Do not harvest something that you aren’t 100 percent sure about. Also, make
sure you follow the 90/10 rule: that means if you see a stand of plants, leave
90 percent untouched. Harvest only 10 percent (or less) of a certain plant.
Only take what you absolutely need.
• Do not trespass.
• Respect private property. This includes waterways.
• Do not harvest the roots of a plant unless they are absolutely needed. Make
sure you familiarize yourself with what parts of the plant you actually need.
For example, if the edible parts are above ground, clip off some stems and
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 leave the roots so the plant can survive. Mushrooms are not the same as
plants; harvesting a mushroom means that you are harvesting the fruiting
body and the mycelium is still intact (it is underground and you cannot see
it).
• Do not harvest from areas that have potentially been sprayed with chemicals.
Some commonly sprayed areas include along train tracks, along power lines,
and along roadways. I do not harvest plants from roadsides for this reason.
• Do not pick mushrooms to eat unless you are completely sure you have the
correct ID. They are trickier than plants and can make you very ill if you
misidentify. Unfortunately, many mushrooms have poisonous lookalikes that
make identification much harder.

Lost in the woods? It pays to know the Universal Edibility Test

There is an edibility process that has been used by the United States Army for years.
It is called the Universal Edibility Test. It was originally used to train troops on how
to survive in the wild. Consider this information your “plan B” if you ever find
yourself in a situation where you need to survive and aren’t sure what plants to eat.
This information is really helpful to know for foragers and survival enthusiasts! This
is just a test for edible plants, not for mushrooms.

What would happen if you found yourself lost in the woods with nothing to eat?
What would you do? This can happen, so it pays to be prepared, educated, and ready
for anything. It is advised that a person fasts for eight hours prior to conducting this
test on a plant.

This helps to rule out a reaction from something you previously ate as opposed to
the plant you want to test. If you are in a situation where you are lost in the woods,
the odds are that you have already fasted this amount of time anyway. Below you

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will find step-by-step instructions on how to conduct this test if you are ever in a
position where you wish to know if a plant is edible:

First, take the plant you are wanting to consume and separate it into its different
parts.

Separate the root, stem, buds, leaves, and flowers. Do not try multiple parts of the
plant at one time. Choose one part to start with.

Smell the plant to try and detect unpleasant odors. Bad smells are a warning sign
that something may be “off.” In addition, keep in mind that an almond-like or pear-
like scent is also an indicator that the plant may contain cyanide. Avoid plants that
have a musty or rotting odor, as well as plants that smell like pears or almonds.

To start, place a piece of the plant you wish to sample on your inner elbow or wrist
and leave it there for eight hours. This will help you detect if the plant contains
ingredients that you may be allergic to. If you notice burning, numbness, hives,
rashes, or any kind of reaction, wash the plant off and do not eat this plant.

If the plant passes the test above and does not cause any kind of reaction on your
skin, prepare a small piece to eat. It is advised to boil the plant if you are able.

Once you have prepared the plant to eat, place a piece on your lips to see if it causes
any burning, itching, or a reaction of some kind. If you do not notice a reaction after
15 minutes, take a small bite, chew it, and hold it in your mouth for 15 minutes.
During this phase, try to pay attention to the taste. If you notice a soapy or bitter
taste, spit the plant out and wash your mouth out.

If you did not have a reaction when conducting the previous test, swallow the bite
and wait eight hours.

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If you don’t have any negative effects during this time, you can assume the plant is
edible. This doesn’t mean eating a large amount of the plant, so try to eat in
moderation.

Repeat this test for the other parts of the plant to see which parts are edible. Just
because a part of a plant is edible doesn’t mean the other parts are edible. If at any
time during this phase, you start to feel sick, bring the plant up to prevent further
issues.

As you are conducting this test, keep in mind the following plants, as they are very
toxic. For most of the plants below, not only should you never consume them, but
you should also try to avoid touching them or brushing against them in the wild.

Common Toxic Plants To Avoid

It pays to familiarize yourself with common toxic plants so you can avoid these
while foraging. The first five plants on the list below are toxic if you even touch
them. Below are some common plants to avoid when foraging:

Poison Ivy – “Leaves of three,

leave them be.” Keep this in mind
while foraging. Poison ivy is
unfortunately an aggressive spreader
and seems to take over the woods
during the summer months. Some
people are highly allergic and cannot
even be around it if the wind is
blowing in their direction.

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Even a tiny pin drop of the oil on this plant’s leaves can make your skin feel awful.
The rash is miserable, severely itchy, inflamed, and can ooze. You can avoid these
rashes by taking steps in the “tips and trips” section above and scrubbing with dish
soap when you come inside after foraging. The leaves of poison ivy plants are in sets
of three. The mature leaves are green, but the young leaves have a red hue.

Poison Sumac – Another

toxic plant if you happen to come
into contact with this against
your bare skin. Poison sumac
plants often have red stems.

They can have anywhere from 7-

13 leaves per stem. Poison sumac,
poison ivy, and poison oak all
have poisonous leaves but do not assume that they aren’t toxic in the winter months
when the leaves have fallen off. The bark of all three plants can still cause a reaction
if touched.

Poison Oak – Poison oak has

leaves that are usually arranged
in sets of three like poison ivy,
but the leaves look like oak
leaves (they are lobed around the
edges). Watch for green, shiny,
lobed leaves in sets of three. You
may also notice hues of red on
the plant from time to time.

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 Giant Hogweed – As the name suggests, giant
hogweed gets very tall. It can grow up to 15 feet tall
when fully mature. It is often mistaken for medicinal
plants like angelica because it also has white
clusters of flowers atop umbels. Look for large
leaves and stems that are hollow with bristly hairs
and reddish-purple spots. Do not touch this plant.
Touching it can cause adverse reactions.
Consumption can cause violent poisoning or even
death.

Water Hemlock – This plant is often mistaken for wild carrot, elderberry,
valerian, or yarrow. However, if you really examine the plant, you will see major
differences. Hemlock tends to grow in moist areas. It is often found growing in
roadside ditches because they can collect water. One of the most distinguishing
features about this plant is the
stems. They have distinct purple
blotches.

Touching water hemlock can

cause an adverse reaction and
consuming it can cause kidney
damage, tremors, muscle damage,
or even death.

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Bittersweet Nightshade – Nightshade plants
are strange. Some are perfectly safe to eat and some are
really dangerous. It pays to do your research on plants
in this family. Tomatoes are in the nightshade family.
Some nightshades, like bittersweet nightshade, have
fruit that looks like little tomatoes. However,
consuming this fruit would cause a potentially serious
reaction. Look for dark stems, tomato-like berries, and
arrowhead-shaped leaves.

Datura (Jimsonweed) – A long time ago, parts of this plant were used to help
those with asthma and bronchial issues. This is a very common weed in many parts
of the northern hemisphere. It is also a member of the nightshade family. The leaves
are often toothed around the edges
and the flowers are trumpet-shaped.
The seed pods are very prickly. It
may look unassuming, but if you
consume this plant, you may
experience severe hallucinations,
poisoning, and death.

Foxglove – Researchers were able to take certain glycosides from this plant to
make a medicine for congestive heart failure. However, just because it is used to

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 make prescription medicine does
not mean it can be consumed or
used medicinally in the wild.

It takes manipulation of the

plant’s compounds in a lab to
make this medicine safely. If you
were to consume any part of
foxglove, it could lead to serious
adverse health issues such as
heart failure. The plant is known for its beauty. It has tube or bell-shaped flowers
growing up the stem that range in color from white to purple or pink.

Yew – Don’t assume berries on all evergreen plants are safe. Yew is definitely not
a berry you want to consume in
the wild. Look for an evergreen
tree or shrub with berries that
have an orange or red hue. Leaves
appear like most evergreen leaves
and are needlelike. Consumption
of the berries can cause
poisoning.

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 Baneberry – The good news
about this plant is that it has a very
distinguishing characteristic: white
berries. As a general rule, do not eat
any white berries in the wild. Most of
them are toxic, and baneberry is no
exception. If ingested, this plant can
cause respiratory distress or cardiac arrest. Even eating as little as six berries can
cause severe reactions.

Pokeberry – This plant’s toxicity is often overstated, but it is worth mentioning

because it is constantly mistaken for elderberry. It is worth noting that the young
leaves are edible and have been consumed for centuries. Many trained herbalists
actually work with pokeberry, both
the berries and the root, in a clinical
setting. Having said that, it is vital to
understand that pokeberry and root
usage should be left to the
professionals in a clinical setting.

Overconsumption of the berries or

root could result in poisoning. Pokeberry is easy to identify because it has a unique,
bright pink stem going all the way up the mature plants. The berries hang from
grapelike clusters that also have bright pink stems. Elderberry doesn’t grow like
this. It has large clusters of berries in umbels. Elder doesn’t have a pink main stem.

Just make sure to be completely sure about the plants you harvest when you are
foraging. Be aware of your surroundings to avoid coming into contact with any
potentially toxic plant.
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Following the tips mentioned earlier and wearing long sleeves, long pants, and
taking a shower as soon as you come home will help prevent any adverse reactions
from the plants you may encounter on your excursions. Be vigilant, be safe, be
thorough, and have fun!

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Identifying and Using 30 Common
Edible Plants in Your Backyard

Acorn, (Quercus sp.)

Acorn Info: Acorns are the nuts provided by oak trees. There are many species
of oak trees throughout the Northern Hemisphere. Two very common species of oak
trees include the white and red oaks.
Both of these mature trees produce a
sizeable number of acorns.

Oaks are usually easy to identify

with their lobed leaves, often large
size, and distinctive acorns with
caps called cupules. Acorns contain
a compound called tannins.

Tannins can be harmful, so it is important to follow the steps in the recipe below to
remove these before using acorns for food. However, when prepared properly,
acorns are a great source of nutrition and can be used to make wild flour.

Leaf: Oak leaves are very distinctive, because they

have little fingerlike lobes around the edges. They
can be anywhere from four to eight inches long and
three to five inches wide. Different oak species turn
different colors in the fall, which can help indicate

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the species. Red oaks turn a dark red color and white oaks are often burnt orange.

Flower: They can produce greenish catkins that hang in clusters from the
branches, but not traditional flowers.

Harvest: Acorns can be found in abundance

during the fall months from August to October.
Look for acorns that are intact, without holes or
rotten areas.

Edible Parts: The leaves and nuts of the oak trees are edible. Both need to be
prepared by boiling them and/or soaking in a few changes of water first to remove
tannins.

How to Eat: After collecting acorns, you will first

need to wash them to remove hitchhiking bugs and
debris. Then you need to remove the caps. This is
usually really easy, but if they aren’t coming off right
away, you can use a nutcracker. Next, you will need
to process the nuts to safely remove tannins. This can be done by dropping them
into boiling water until the water turns a dark tea color. Then repeat this process
with more water and strain them out. After boiling they will also need to be dried
or dehydrated and then ground into flour if you wish to use them for this purpose.
However, you can also roast them (a recipe for this is below).

Recipe: Acorns are a valuable and plentiful food that can provide you with natural
flour in times of need. They are a source of protein, fat, carbohydrates, fiber,
vitamins, and minerals that can be a major asset to health. The recipe below is an

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easy way to enjoy acorns if you don’t want to make flour. Roasting them also
removes tannins, but enjoy these in moderation to be on the safe side.

Nutritious Roasted Acorns

You will need:

• A cookie sheet for roasting the acorns

• As many acorns as you have room to roast on a cookie sheet (spread evenly in
one layer)
• Salt to taste (sea salt is best)

Directions:

→ Preheat the oven to 350 degrees

Fahrenheit (180C)
→ Place the acorns in a single layer on an
ungreased cookie sheet with a rim (so
they don’t roll off and make a mess)
→ Cook the acorns for an hour or until
they turn a dark, chocolate-brown color
→ Remove the acorns from the oven and
allow them to cool.

Sprinkle sea salt on them to taste and enjoy!

Serving Size:

This recipe should make three to four cups of roasted acorns, depending on the size
of cookie sheet you use. The serving size is one ounce (28 g) per person.

24
Nutrition Facts:

Nutrient Amount % RDI

Calories 144 kcal -

Protein 2g 4%

Fat 9g 14%

Carbohydrates 15 g 5%

Fiber - 16%

Vitamin A - 44%

Vitamin E - 20%

Iron - 19%

Manganese - 19%

Potassium - 12%

Vitamin B6 - 10%

Folate - 8%

25
Poisonous Lookalikes:

Make sure the nuts you collect have a cap, which is

indicative of an acorn. Do not confuse with
poisonous horse chestnuts, which do not have a cap.
Horse chestnut are round, leathery in consistency,
and have a white spot.

26
Calendula (Calendula officinalis)
Calendula Info: Calendula, sometimes referred to as “pot marigold” is often
regarded for its ease to grow and its
medicinal properties. However, this
flower is also edible and nourishing. It
is easy to spot with its bright orange
hue. It looks like a marigold, but it is
not the same species as ornamental
marigolds (don’t worry – most
marigold species are edible as well). These are popular in gardens because they are
so easy to grow.

Leaf: Leaves are light green and ovate. They can be larger at the bottom. They range
in size from two to six inches long and one to two inches wide.

Flower: The flowers are bright orange and

petals are arranged more like a daisy than a
marigold. Resinous bracts are underneath
the flower and are revered for their
medicinal uses.

Harvest: Harvest flowers throughout the summer and fall months.

Edible Parts: The flowers are edible.

How to Eat: Flowers can be eaten raw in salads or prepared in any number of
dishes, from soups to omelets.

27
Recipe: Add a pop of color to your next meal with calendula flowers! The recipe
below allows you to create a colorful and nutritious crustless quiche with calendula
flowers:

Crustless Calendula and Oregano Quiche

You will need:

• 4 eggs • Salt and pepper to taste

• 1/3 cup (80 g) of cheddar • 2 oz. (60 ml) of almond milk
cheese (or milk of your choice)
• ¼ cup (60 g) of dried oregano • A pan with a lip for baking
leaves quiche
• 1 cup (240 g) of calendula • A few sprays of olive oil to
petals (fresh or dried) grease the pan

Directions:

→ Preheat oven to 350 F (180 ).

→ Beat the eggs and milk in a bowl and
then add salt, cheese, pepper, oregano,
and calendula petals. Beat some more
until everything is blended well.
→ Spray the baking dish with olive oil
spray to coat it before pouring the
ingredients inside
→ Bake for 20 minutes or until the quiche
is cooked all the way through.
→ Remove from the oven, cut, and serve.

28
Serving Size:

Serving size is two slices of quiche

Nutrition Facts:

One serving contains the following nutrition:

Nutrient Amount % RDI

Calories 570 kcal -

Carbohydrates 5g 2%

Fat 44 g 68%

Protein 35 g 70%

Fiber 2g 8%

Poisonous Lookalikes:

Do not confuse calendula with other yellow or orange flowers, especially any in the
aster family. Asters may cause reactions to sensitive or allergic people. Look for light
green, lobed leaves and know that calendula is mostly grown in gardens - not found
in the wild as often.

1
Cattail (Typha sp.)
Cattail Info: Most people overlook these common marsh plants, but they can be
very useful. Cattails can be found in ponds, lakes, along rivers, and generally in wet
areas. They are widespread, and can be found throughout the Northern Hemisphere.
Make sure the wet areas where you harvest this plant are not polluted, as they can
suck up pollutants from the
water.

Leaf: Leaves are long and thin.

They grow from simple stems

arranged alternately up the
plant.

Flower: Small flowers, both male and female, may develop in racemes. Clusters of
female flowers are arranged on a sausage-shaped spike. The head of the plant is
shaped like a sausage (it is brown in color) as well and contains seeds that disperse
in the wind.

Harvest: The young shoots are edible and are best harvested in spring through
early summer. The large rhizome is also edible and can be harvested at any time,
although it is bigger in the winter.

Edible Parts: The young shoots near the bottom of the plant, as well as the
rhizome, are edible and have been used as food for thousands of years.

How to Eat: The young shoots need cooked in order to become tender. If eaten
raw, they taste like cucumber, but may be hard to eat. Harvest the first six to eight
inches from the base of the plant. The rhizomes need washed thoroughly and

2
prepared for eating by peeling first. Think of them as a potato: a starchy root that
needs peeling before eating. After washing and peeling, they can be dehydrated and
powdered into flour, or boiled and prepared like potatoes.

Recipe: If you are craving asparagus in the wild, but can’t find any, cattail may be
just what you are looking for. Below is a delicious recipe for roasted cattail shoots
that tastes a lot like asparagus:

Tasty Young Cattail Shoots

You will need:

• Ten to fifteen young cattail shoots

• Enough vinegar to soak these in
• Sea salt and pepper to taste
• 2 tbsp. olive oil

Directions:

→ Preheat the oven to 350 F (180C).

→ Thoroughly wash the shoots and then soak them in vinegar for up to 20 minutes
to remove any excess bacteria
→ Remove from vinegar, dry the shoots, and place them on a cookie sheet
→ Toss the shoots in olive oil until they are all evenly coated. Add sea salt and
cracked pepper to taste.
→ Bake for ten to fifteen minutes and then turn them over
→ Bake another ten to fifteen minutes, and remove when they are tender and
cooked through.

3
Serving Size:

This recipe makes enough for one to two servings of cattail shoots.

Nutrition Facts:

Nutrient Amount % RDI

Manganese 0.144 mg 6%

Magnesium 12 mg 3%

Dietary fiber 1g 4%

Iron 0.2 mg 1%

Vitamin B6 0.03 mg 2%

Sodium 21 mg 1%

Poisonous Lookalikes:

Because of where cattails grow and their distinctive appearance, there are no
poisonous lookalikes for this plant.

4
Chanterelle (Cantharellus sp.)
Chanterelle Info: These vibrant, golden orange mushrooms appear in mid to
late summer throughout most of North America, as
well as parts of Europe and Asia. They will often
pop up after a good, soaking rain in July or
August. Look for orange mushrooms
with a convex cap, no true gills, and a
solid stem with white fibers inside.

There should not be a bulb at the base. Due to their

vibrant color, they are very easy to spot in the woods. They are not often found in
clumps, but rather individually growing (with the exception of two growing close
together sometimes).

Leaf: No leaves because this is a

mushroom. Look for a convex-shaped
cap with the absence of true gills
underneath.

Flowers: No flowers.

Harvest: More plentiful during rainy summers. Look for chanterelles from late
June to Mid-August. They have symbiotic relationships with hardwood trees, so
they are usually found growing around trees.

Edible Parts: All above-ground parts are edible.

5
How to Eat: These, like all other mushrooms, need to be lightly cooked before
consumption. Whether you want to boil them, put them on pizza before cooking,
cook them in an omelet, or fry them, they will taste wonderful.

Recipe: Chanterelles make a great addition to pasta dishes, so the recipe below
will cover how to use them in a pasta dish with a delicious lemon butter sauce.

Chanterelle Pasta with Lemon Butter Sauce

You will need:

• 4 cups (960g) of bowtie

pasta
• 2 cups (480g) of
chanterelles
• ¼ cup (60g) of butter
• 4 tbsp. fresh lemon juice
(or more until you get the
taste you want) • ¼ tsp. dried and chopped
• ¼ cup (60ml) chicken oregano leaves
broth • ¼ tsp. minced garlic
• ¼ tsp. dried and chopped • Sea salt and pepper to taste
basil
Directions:

→ Bring a large stock pot of water with a little sea salt to a boil.
→ Cook the pasta, stirring occasionally, until it is cooked through (this takes
roughly 12 minutes) and then drain it.

6
 → In a saucepan, melt the butter and stir in chicken broth, lemon juice, oregano,
basil, and garlic. Bring this to a simmer and add the chanterelles. Cook them in this
sauce for 4-5 minutes and then turn heat to low.
→ Pour the chanterelle and lemon butter sauce into the bowl of strained pasta
and coat everything evenly. Add salt and pepper to taste. Serve and enjoy!

Serving Size:

This recipe makes four servings.

Nutrition Facts:

Nutrient Amount % RDI

Calories 240 kcal -

Fat 13 g 20%

Protein 6g 12%

Vitamin C 6g 10%

Carbohydrates 30 g 10%

Calcium 16 g -

Iron 2g 11%

Potassium 92 mg 3%

Dietary fiber 1g 4%

1
Poisonous Lookalikes:

Do not confuse chanterelles with poisonous

jack-o-lantern mushrooms. Thankfully, the
easiest way to tell a jack from a chanterelle is to
open the stem. If it is hollow inside, it may be a
jack so do not eat it. Chanterelles do not have
hollow stems. They have solid stems with white
fibers inside. Also, jacks tend to grow in clusters
and clumps of mushrooms and chanterelles
grow individually most of the time.

2
Chickweed (Stellaria media)
Chickweed Info: Chickweed is a very common plant that is often overlooked
because it tends to grow low to the ground. It can be found in meadows, yards,
ditches, and fields beginning in early spring. By the time summer arrives, it becomes
sparser because it doesn’t like heat.

If you missed your chance to harvest it,

don’t

worry. It often reappears in the fall as

the weather cools off. Chickweed is
common throughout North America
and Eurasia.

Leaf: Leaves are very small and somewhat heart-shaped going up the stem.

Flowers: Flowers are very small and white. They look like little white stars.

Harvest: Harvest in the spring and fall months.

Edible Parts: All above-ground parts can be eaten.

How to Eat: Chickweed is excellent raw and makes a great addition to a fresh
spring salad. It can also be added to any number of dishes such as omelets and pasta
dishes.

Recipe: Since chickweed has such a delicate and fresh taste, it is excellent in a
salad. Below is a recipe for a fresh spring salad utilizing chickweed.

3
 Fresh Chickweed & Strawberry Spring Salad

You will need:

• 2 cups (480 g) of freshly harvested

chickweed
• 1 tbsp. of freshly chopped basil leaves
• ½ cup (120 g) of fresh strawberries
• 1 tbsp. apple cider vinegar
• 1 tsp. poppyseeds
• 1 tbsp. raw honey
• 2 tbsp. pecans

Directions:

→ Wash the chickweed, strawberries, and basil thoroughly and strain.

→ Fill a food processor or blender with the strawberries, apple cider vinegar, raw
honey, and poppy seeds. Blend until smooth and liquid consistency.
→ Fill a bowl with the chickweed and basil
→ Cover the chickweed and basil in the strawberry dressing and toss well
→ Add pecans on top and enjoy

Serving Size:

This meal makes one serving.

4
Nutrition Facts:

Nutrient Amount % RDI

Calories 250 kcal -

Fat 15 g 23%

Carbohydrates 10 g 3%

Vitamin C 100 mg 167%

Calcium 2g -

Iron 1g 6%

Potassium 10 mg -

Poisonous Lookalikes:

Do not confuse chickweed with

flowering spurge, which has a milky
substance inside when picked.
However, flowering spurge doesn’t
have white flowers or heart shaped
leaves like chickweed.

5
Chicory (Cichorium intybus)
Chicory Info: Chicory is a really common sight along roadsides in the summer
months. The pretty, purplish-blue flowers really
stick out. Chicory has a long history of use, both as
an edible and medicinal plant. The roots are
especially useful, and have a similar taste to coffee.

During the civil war, they were roasted and blended

with coffee ground rations to make them last
longer. However, unlike coffee, they do not contain
caffeine.

Leaf: Leaves are arranged alternately up a

segmented stem. They look a lot like dandelion leaves
and get smaller as they go up the stalk.

Flower: The flowers are a violet blue color and can

be from two to four centimeters wide. They have two
rows of bracts, with the outer row being shorter. The
flowers appear from July to October.

Harvest: Harvest in summer and late fall.

Edible Parts: The flowers and roots are edible.

How to Eat: You can eat the flowers raw and add them to dishes as a colorful
garnish. You can also eat the roots by digging them up and roasting them on a baking
sheet in the oven. After roasting them, you can grind them up and use them like
coffee. They make a healthy coffee alternative sans caffeine.

6
Recipe: The recipe below utilizes the flowers as a colorful garnish, but with a
sweet twist: they are candied. Feel free to utilize the recipe below for other edible
wild flowers as well!

Candied Chicory Flowers

You will need:

• 1 large egg white at room

temperature
• 1 tsp. of water
• 1 to 2 cups (240 g-480 g) of
wildcrafted chicory flowers
• ½ cup (120 g) of super fine sugar

Directions:

→ Whisk the water and egg white gently with a fork until a few bubbles appear
→ Using a small brush, paint the flowers carefully (front and back) by dipping the
brush in the beaten egg white mix and coating the flowers. Cover the flower’s
entire surface well.
→ Hold each flower over a bowl of sugar and carefully sprinkle the sugar over the
flowers (both the top and bottom) with an even coating.
→ Do not allow any large clumps of sugar on the petals. If you notice any, gently
dust them off.
→ Place the flowers on a wire drying rack and allow them to cry completely.
Smooth the petals out however you like to keep them looking nice.

7
→ Allow the flowers to sit at room temperature until they are completely dry. This
will take anywhere from 4-24 hours depending on the humidity in your house.
They are finished when the petals are stiff.
→ Add these as a garnish to anything you like! Place them on pastries, baked goods,
and whatever you wish.

Serving Size:

Makes 16 servings

Nutrition Facts:

Nutrient Amount

Calories 29 kcal

Sodium 5 mg

Carbohydrates 6g

Sugar 6g

Vitamin C 1 mg

Calcium 7 mg

Potassium 13 mg

8
Poisonous Lookalikes:

As far as purple flowers go, make sure

to avoid flowers that do not meet the
flower description for chicory above.
You can use edible flowers like
violets in this recipe as well, but
avoid purple flowers like monkshood
(which has a distinctive hood and
looks nothing like chicory).

9
Chives (Allium schoenoprasum,

tuberosum)
Chive Info: Chives are a flavorful herb that has been used for centuries to add a
zing to various dishes. They can be found growing wild
throughout Europe, Asia, and North America. This
herbaceous perennial emerges from a bulb with dense

clusters of roots under the ground.

Leaf: Leaves are green, long, and slender like many

species in the allium family. Grass-like leaves are shorter
than the scapes. They are hollow and tubular.

Flower: Flowers are a pale pink color and star-shaped.

They grow in a dense inflorescence.

Harvest: The plant flowers from April to May in southern areas and in June for
the northern areas. This is the best time to harvest the aerial parts.

Edible Parts: The flowers and leaves are edible.

How to Eat: These can be eaten both raw or cooked.

Recipe: You can really bring out the flavor of chives by making a salad with the
leaves and flowers. Below is a recipe for Korean garlic chive salad.

10
 Korean Garlic Chive Salad

You will Need:

• 2 cups (480 g) of garlic chives,

chopped to one inch in length
• 2 tbsp. red chili pepper powder
• 1 tsp. white vinegar
• 2 tsp. white sugar
• 1 tsp. brined or salted shrimp
(optional)
• 2 tsp. fish sauce
• ½ tsp. beef soup powder
• 2 tsp. sesame oil
• 1 tbsp. toasted sesame seeds
• Ground black pepper to taste

Directions:

→ Wash the chives with water thoroughly and cut them into one-inch (2.5cm)
pieces. Set them aside in a small bowl.
→ Mix all the ingredients together in another small bowl.
→ Add the sauce to the bowl of garlic chives and blend thoroughly. Enjoy!

Serving Size:

One serving

11
Nutrition Facts:

Nutrient Amount

Calories 26

Fat 2g

Sodium 495 mg

Dietary Fiber 0.83 g

Sugars 0.48 g

Protein 2g

Poisonous Lookalikes:

Do not confuse wild chives with death

camas. The leaves of death camas are V-
shaped, and have a long curve in the middle.
The leaves of chives are grass like and smell
like onions. Death camas do not usually smell
this way. The flowers atop death camas are
not pink like chives and are often arranged in
white clusters.

12
Cottonwood (Populus deltoides)
Cottonwood Info: This species is one of the most common species of
cottonwood, and can be found growing
throughout most regions of North
America. One of the largest North
American trees, its bark is silvery
white. It starts out smooth, but the
grooves in the bark deepen as it ages.

Leaf: Leaves are often large and

triangular in shape. They can get up to four inches long and four inches wide. They
are also coarsely toothed around the edges.

Flower: Catkins are produced on single sex trees in early spring. Male catkins are
reddish-purple in color, while female catkins are green.

Harvest: The best time to harvest the leaves is spring through summer. In late
summer and early autumn, the leaves will fall off. There are also reports of people
(and horses) eating the bark in hard
times. The bark can be harvested any
time.

Edible Parts: The leaves and bark are

edible. Both require processing to be
palatable. It is said that the bark can be
cut off in strips and cooked like noodles
by boiling them.

13
They can also be powdered into flour for hard times. The leaves are nutritious and a
great source of amino acids.

How to Eat: The bark would need boiled or powdered into

flour before consuming. Eat it in moderation, as it contains
salicin (salicin is used to make aspirin). The leaves can be eaten
raw, but are much better when cooked because they are often
bitter tasting.

Recipe: Lightly sauteing cottonwood leaves in a tasty coating

makes them not only palatable, but delicious.

See the recipe below to learn how to prepare them:

Herb and Parmesan Encrusted Cottonwood Leaves

You will need:

• 10-15 cottonwood leaves

• 2-3 eggs
• ½ - 1 cup (120g-240g) of finely grated parmesan cheese
• 1 tsp. oregano leaves
• Sea salt and pepper to taste
• Enough oil (prefer olive oil, but you can use whatever you want) to fill
the bottom of a skillet (no need to completely cover them, you will turn
them as you cook)

Directions:

→ Fill a bowl with the eggs, oregano, sea salt, and pepper. Whisk until well
blended.

14
→ Fill another bowl with the parmesan
cheese
→ Wash the leaves and pat them dry
→ Heat oil in a skillet
→ Dip the leaves into the egg mixture and
then lightly into the cheese on each
side.
→ Gently place them in the hot oil. Cook
them for one to two minutes on each
side.
→ Gently remove from oil, serve, and enjoy!

Serving Size:

This recipe makes two to three servings

Nutrition Facts:

Nutrient Amount

Calories 300

Fat 20 g

Sodium 10 mg

Carbohydrates 10 g

15
Nutrient Amount

Sugar 4g

Calcium 10 mg

Potassium 15 mg

16
Curly Dock (Rumex crispus)
Curly Dock Info: These unassuming plants are not only some of the most
common yard “weeds,” but also have multiple edible (as well as medicinal) uses. You
can find curly dock leaves emerging in a basal rosette in early spring. Soon, a stalk
will emerge with seeds on top.

They can be found on disturbed ground, as well as fields, meadows, waste areas, and
yards throughout the Northern Hemisphere.

Leaf: Leaves are lance-shaped

and grow in a basal rosette
pattern. They are curly/ruffled
on the edges, which is what
gives the plant its name. They
are a dark green color, and grow
up to 12 inches long and 4
inches wide.

Flower: This plant doesn’t produce flowers, but produces a tall stalk with
clusters of seeds on top. The seeds are green at first, but soon turn a dark brown
color as they age.

Harvest: The best time to harvest the leaves is in the spring when they are young.
The best time to harvest the seeds is summer through winter when they turn dark
brown.

Edible Parts: Both the seeds and leaves are edible. The root has a long history of
use as well, but is mostly used medicinally.

17
How to Eat: The leaves can be eaten raw or cooked. The seeds are best consumed
when ground into a fiber-rich flour.

Recipe: Enjoy a delicious recipe using young curly dock leaves to make a
traditional “wilted lettuce” dish. This recipe is detailed below:

Wilted Dock Leaf Salad

You will need:

• 4 bacon strips, cut into pieces

• ¼ cup (60ml) white vinegar
• 2 tbsp. water
• 2 green onions with tops, sliced
into pieces
• 2 tsp. of sugar
• 8-10 cups (1.9kg-2.4kg) of young
curly dock leaves
• Sea salt and pepper to taste
• 1 hard-boiled egg, chopped into pieces

Directions:

→ Using a large skillet, cook the bacon over medium heat until it is crispy.

Remove this when it is finished and place it on paper towels to drain.

→ Keep the bacon grease and add vinegar, water, onions, sugar, salt and pepper. Stir
everything together well until the sugar is dissolved.

18
→ Place the young curly dock leaves in a large bowl and immediately pour the
bacon grease dressing over it. Toss it lightly and top it with the hard-boiled egg
and bacon pieces. Serve immediately.

Serving Size:

This recipe makes six servings.

Nutrition Facts:

Nutrient Amount

Calories 120

Fat 10 g

Sodium 200 mg

Carbohydrate 5g

Protein 5g

Fiber 4g

Iron 3g

Poisonous Lookalikes: None known. Just make sure to positively identify

dock leaves by checking for ruffled edges. Use the identification above for dock to
make sure you have the right plant.

19
Dandelion (Taraxacum officinale)

Dandelion Info: One of the most common yard and garden “weeds” around the
world, you are likely to find dandelion where you live. This is because it has spread
around the world in nearly every region. This is great, because dandelion is so useful.
All parts of this plant have a
valuable use. It is easy to identify,
and full of useful nutrition.

Leaf: Dark green leaves can be

shallow or deeply lobed and are
toothed around the margins. They
grow around the base of the stalk but are not found growing up the stalk. Dandelion
leaves are full of nutrition. They contain many vitamins and nutrients.

Flower: Flowers are a signature part of the dandelion plant. They are a lovely,
bright yellow color and comprised of ligulate florets. They are found at the end of a
hollow stalk.

Harvest: Harvest the flowers during the spring, summer, and fall months. You
may even find flowers to harvest during mild winters. Harvest the leaves in early
spring. You can harvest them any time of the year, but they will get more bitter the
older they are. It is worth noting that the taproot has medicinal properties and can
be harvested in the fall to make tea.

Edible Parts: The leaves and flowers are edible. The taproot can be used to make
tea.

20
How to Eat: The leaves and flowers can be prepared in a variety of ways, whether
consumed raw or cooked.

The leaves are excellent in a salad and when served raw, they have more nutrients
intact. The flowers have a thick consistency, and although they can be eaten raw as
well, they are often cooked in fritters.

Recipe: The recipe below is for a traditional dandelion flower fritter dish. The
flowers are plentiful, and although some people think they are an important food
for bees, this is not true. They lack the nutrients bees need to be healthy. Other
flowers are better for bees to get nectar.

Dandelion Flower Fritters

You will need:

• 4 cups (960g) fresh (washed)

dandelion flowers
• 2 cups (480g) flour
• 2 eggs
• 2 cups (500ml) milk
• Olive oil for frying the fritters
(only a few Tbsp, no need to fill
the skillet)

Directions:

→ Blend the milk, flour, and eggs together well

→ Warm a little olive oil in a skillet on medium heat

21
→ Dip the flowers into the batter until they are thoroughly covered and place them
into the skillet of oil with the flower side down
→ When they are brown, flip them over and allow the other side to brown
→ When they are a golden brown on both sides, remove them and set them on a
plate on a paper towel to soak up excess oil
→ Serve plain or drizzle with raw honey while they are still warm for a sweet treat

Serving Size:

This recipe makes four servings.

Nutrition Facts:

Nutrient Amount

Calories 125

Fat 10 g

Sodium 42 mg

Carbohydrates 10 g

Fiber 3g

Protein 5g

Vitamin K 420 mcg

22
 Nutrient Amount

Iron 2 mcg

Vitamin A 200 mcg

Poisonous Lookalikes:

Do not confuse dandelions with cat’s ear. The only aspect they have in common is
the flower head shape. However, cat’s ear flowers grow atop a much longer, thinner
stalk.

In addition, cat’s ear flowers are a bright

orange rather than yellow. It is also worth
mentioning: Make sure when collecting
dandelions, you avoid areas of heavy foot
traffic. Avoid areas that may have been
exposed to pollution or pesticides as well.
Because dandelions grow in yards and parks,
they are often exposed to heavy foot traffic
and toxic sprays.

23
Elderberry (Sambucus nigra,

canadensis)

Elderberry Info: Elderberry can be found growing wild or in the gardens of

those living in the Northern Hemisphere. In Europe, Sambucus nigra is prevalent. In
North America, the wild elderberry variety is Sambucus canadensis. However, it is not
uncommon to see S. nigra growing
throughout North America, as
people plant it regularly.

Both varieties are edible and very

tasty. While the berries are known
for their medicinal properties
when it comes to immune system health, they have been enjoyed for thousands of
years as a tasty snack.

Leaf: Leaves are lance-shaped and finely toothed around the edges. They come to
a point at the end. They are often arranged opposite, with anywhere from five to
seven leaves per stem.

Flower: Flowers are easy to spot in the early summer months, particularly in June
for most North American states. They are tiny and white. They grow in large
clusters atop umbels. The clusters of flowers can get pretty large, with some easily
reaching 12 inches in diameter. The flowers have a light, sweet fragrance. As the
flowers fall away, the berries will appear, often in late summer or early fall. The
stems holding the berries will turn pink in color as the berries ripen. The berries
turn a very dark purple-black when they are fully ripe.
24
Harvest: The best time to harvest elderflowers is in June for most areas of North
America. The best time to harvest the berries is in late summer or early fall. Once
they are dark purple or black in color, they are ready.

Edible Parts: The flowers and berries are edible.

How to Eat: Because elderberry plants contain cyanogenic glycosides that may
harm the gastrointestinal tract and other bodily functions, it is advised that the
berries be cooked before consumption. Cooking the berries destroys these
glycosides and renders them perfectly safe to eat. Whether you steam them, boil
them, etc. even a few short minutes of heat is enough to make them safe to eat. This
is not a concern for most people because the majority of elderberry recipes require
heating of some kind.

Recipe: The recipe below is for traditional elderberry jelly. This delicious jelly will
become a staple in your home!

Elderberry Jelly

You will need:

• 3 cups (750 ml) of elderberry juice (which can be taken from around three
pounds of elderberries. Juice them or boil them and strain them to get the
juice. There are juicing directions below)
• 3 tbsp. fresh squeezed lemon juice
• Pectin (follow the directions on your favorite brand of pectin)
• ½ tsp. unsalted butter
• 3 cups (720 g) sugar (Organic cane sugar preferred)
• ½ tsp. Ceylon cinnamon (optional)

25
Directions:

→ Prepared the jars for canning by washing five half-pint jars, as well as the bands
and lids. Place them in a water-bath canner and fill the canner ¾ with water and
heat this until boiling.
→ Pour hot water into a bowl and add the jars, lids, and screw bands.
→ Juice the berries by warming them (with the stems removed), and crush them
well.
→ Stir until the juice and berries begin to boil. Reduce the heat and simmer for 15
minutes.
→ Place a strainer over a large bowl and then pour the mixture into the strainer.
Lightly press the berries to make sure you get all the juice out of them. Discard
the berries.
→ Take three cups of juice from the bowl and place it in a large pot. Add the lemon
juice. Turn heat to medium and add pectin. When it comes to a boil, it will begin
to foam. This is normal.
→ Once this begins to boil, add the butter and this will reduce foaming. Turn the
heat to high until you have reached a rolling boil.
→ Add the sugar two cups at a time and stir constantly. Continue stirring until the
mixture returns to a boil and boil for one minute. Remove from heat.
→ Carefully get your jars, lids, and screw bands and pat them dry. Use a plastic
ladle and canning funnel to fill the jars with the hot jelly mixture. As you do this,
leave a half inch of headspace.
→ Wipe the jar rims to remove drips or they may stick shut.
→ Top with lids and screw on the bands. It is advised to process the jars in a boiling
water bath for five minutes afterward. The water level should cover the jars by
at least one and a half inches during this time.

26
→ Allow the jars to cool completely by letting
them sit at room temperature. You will
hear them seal when they “pop” loudly.
→ When you wish to use your jelly (it is great
on toast), simply pop open the seal. Once
the seal is popped open, refrigerate the jar.

Serving Size:

This recipe makes five half-pint (240 ml) jars.

Nutrition Facts (per 1 Tbsp/ 15 g):

Nutrient Amount

Carbohydrates 13 g

Glucose 12 g

Calories 50

Vitamin A <1% DV

Vitamin C <1% DV

Calcium <1% DV

27
Poisonous Lookalikes:

For whatever reason, one of the most popular

plants mistaken for elderberry is pokeberry.
However, if you look a little closer, you will
realize that these plants look nothing alike.
The leaves are much different, with poke
leaves being much larger.

The berries are arranged completely different

on poke and elderberry, with elderberry being
in umbel clusters and pokeberry being in
grape-like clusters hanging downward. The
actual berry is larger on poke than elder as
well. Poke has a bright pink stem going all the
way up and elder does not.

28
Jerusalem Artichoke (Helianthus

tuberosus)

Jerusalem Artichoke Info: These plants are noticeable from afar because
they can grow to great heights. Some grow to over nine feet in height. They are
topped with small yellow, sunflower-like flowers. This is because it is in fact a
species of sunflower. These plants
were once farmed on a larger scale by
indigenous people in North America,
and the plant is native to many areas
of North America.

Leaf: Leaves are arranged opposite

on the lower portions of the plant,
but arranged alternately on the upper portions. They have a rough and hairy texture
which helps with identification. Leaves on the lower portions of the stem are broad
and ovoid-acute. However, leaves on the upper regions of the stem are smaller and
narrower.

Flower: Yellow flowers appear

on capitate flowerheads. They can
grow from two to four inches in
diameter. Each flower has
anywhere from ten to twenty ray
florets and up to 60 small disc
florets.

29
Harvest: Harvest tubers after late summer. They can even be harvested as needed
during mild winters.

Edible Parts: The tubers are the edible part of this plant.

How to Eat: Tubers are often prepared by cooking them, whether they are boiled
like potatoes or chopped to add to a stir fry.

Recipe: One of the best ways to enjoy this nutritious tuber is to bake it in the oven
with flavorful herbs and olive oil. See the recipe below for this excellent dish:

Roasted Jerusalem Artichokes

You will need:

• 1 pound (450g) of Jerusalem

artichoke tubers
• ¾ cup (180ml) olive oil
• 2 tbsp. dried rosemary
• 1 tbsp. minced garlic
• Sea salt and pepper to taste

Directions:

→ Preheat the oven to 350 F (180C)

→ Scrub the tubers well and cut out the eyes
→ Cut the tubers into one-inch chunks
→ Blend the olive oil, rosemary, garlic, and sea salt together in a bowl and add the
Jerusalem artichoke pieces. Toss them until everything is evenly coated.
→ Arrange the coated pieces in an evenly-spaced layer on a baking sheet

30
→ Roast this in the oven until the pieces are tender, which takes around 35-45
minutes.

Serving Size:

This recipe makes four servings.

Nutrition Facts:

Nutrient Amount

Calories 450

Fat 41 g

Carbohydrates 22 g

Protein 3g

Dietary fiber 3g

Vitamin C 6 mg

Calcium 61 mg

Iron 8 mg

Potassium 514 mg

31
Poisonous Lookalikes:

Make sure that you have a positive identification for Jerusalem artichoke before
harvesting tubers. Other members of the aster family do not have edible tubers.

Do not confuse with other plants in the aster family.

32
Japanese Knotweed (Reynoutria

japonica)

Japanese knotweed Info: Many people would consider this to be one of the
most aggressive and invasive plants to exist. It can choke out native plants and
should be pulled out when discovered. However, why waste this potentially
valuable resource when you can actually use it for food? Japanese knotweed can be

found throughout North America and Europe, and is native to Asia. It is classified
as an invasive species in many regions, so avoid planting this or trying to grow it. It
comes by its invasive status honestly because believe it or not, it can grow up to
three feet (one meter) a month! You can help the environment by harvesting it (and
pulling it up) when you see it.

Leaf: The leaves of this plant are broad and oval-shaped. They have a truncated
base and can grow up to six inches in length.
New leaves may appear dark red in color.

Flower: Flowers grow in erect racemes

and are a creamy white color. They will often
be found blooming from late summer to
early autumn.

Harvest: Harvest the young shoots (less

than ten inches long) in early spring. If you
wait too long to harvest them, the shoots
will become hard and woody. If you want to

33
harvest them in late spring or early summer, you still can, but you will need to peel
away the hard outer layer of the shoot before cooking it.

Edible Parts: Young shoots are edible.

How to Eat: Shoots will need to be cooked before consuming them. They have a
pleasantly tart, citrusy flavor similar to rhubarb.

Recipe: The best way to use Japanese knotweed is to use it like you would
rhubarb in any recipe that calls for rhubarb. This opens the doors to all kinds of
recipes and possibilities! Try the tasty recipe below if you are craving something
sweet:

Japanese Knotweed “Rhubarb” Pie

You will need:

• 4 cups (960 g) of chopped, fresh

Japanese knotweed
• 1 nine-inch (23 cm) pie shell
• ¼ cup (60 g) of butter, softened
• ¼ cup (60 g) sugar
• 2 cups (480 g) apple sauce
• 2 eggs
• ¼ tsp. vanilla extract
• ¼ tsp. cinnamon

Directions:

→ Preheat your oven to 425 F (218C)

→ In a bowl, combine the butter, sugar, and eggs. Beat this until it is smooth.
34
→ Add the applesauce, Japanese knotweed, and vanilla. Blend everything together
well.
→ Bake this for 30-40 minutes or until the pie crust has browned and the Japanese
knotweed is tender.
→ Remove from the oven and allow the pie to cool before serving.

Serving size:

This recipe makes one, nine-inch pie (23cm). One slice of pie is one serving.

Nutrition Facts:

Nutrient Amount

Calories 290

Fat 9g

Carbohydrates 51 g

Protein 4g

Dietary fiber 3g

Sugar 30 g

Vitamin C 6 mg

35
 Nutrient Amount

Calcium 60 mg

Iron 2 mg

Potassium 2 mg

Poisonous Lookalikes:

There are other knotweed species that look

similar and are called “lesser knotweeds.” They
can appear similar in the fact that they have
bamboo-like, hollow stems.

Major differences include: Leaves of lesser

knotweed are long, thin, and ovate, unlike
Japanese knotweed leaves which are broad.
Lesser knotweed is also much smaller, growing
only to 1.5 meters tall, if that. Flowers of lesser
knotweed are bigger and bell-shaped. They also
come in different colors, such as pale and bright
pink.

36
Lambsquarter (Chenopodium album)

Lambsquarter Info: This plant is often overlooked, but once you learn how to
identify it, you are going to see it everywhere! It
can be found growing throughout Europe and
North America, as well as parts of Eastern Asia,
Australia, and Africa. It grows practically
everywhere but Antarctica. It is amazing to think
about such a common and widespread plant
being so useful, but lambsquarter is extremely
nutritious and has a very similar flavor (and
nutrition) profile to spinach.

Leaf: Leaves are toothed around the edges, and

have a rough diamond-like shape. A big
identification factor for the leaves is the
underside.

They are much lighter on the underside than they are on top. On top, they appear as
a medium to dark green color, but underneath they are silver-green.

Flower: Clusters of greenish flowers grow in small cymes up a densely branched

inflorescence. These can be found growing on top of the plant in late summer
through fall months.

Harvest: The best time to harvest the leaves is when the plant is young, in the
spring months. However, you can also harvest the leaves throughout the summer,

37
they just may be a little more bitter. The best time to harvest seeds is in the fall
months.

Edible Parts: The most popular edible part of this plant is the leaves, which
grow all up the stem of the plant. The seeds are also edible, as the plant is a relative
to quinoa. They taste similar and can be enjoyed as a wild grain.

How to Eat: Lambsquarter leaves can be eaten raw, but cooking is advised
because it decreases oxalates in the plant which can cause issues for some people.
Those with kidney issues and those who are sensitive to oxalate-rich plants should
steam or cook lamb’s quarters before consuming.

Recipe: The recipe below is a great way to enjoy lambsquarters. Have fun with
this recipe, and feel free to add your own twist with foraged mushrooms, herbs, and
whatever else you desire!

Savory Lambs quarter Pizza

You will need:

• 2 tbsp. olive oil

• Corn meal
• 16 oz (450 g) pizza dough at room
temperature
• 1 clove garlic, minced
• 1 small yellow onion, thinly sliced
• 2 cups (480 g) lambs quarter leaves
• 8 ounces (225 g) of edible mushrooms, thinly sliced (your choice: you can use
morels, chanterelles, or portabella, etc.)

38
 • 2 cups (480 g) mozzarella cheese
• Sea salt and cracked pepper to taste

Directions:

→ Preheat the oven to 425 F (218C)

→ In a large skillet on medium heat, add a few drizzles of olive oil and let this get
hot
→ Add onions and sauté them until they are softened
→ Add mushrooms and continue to sauté them until they are soft and caramelized.
Add the minced garlic and sauté for two more minutes, then set aside
→ Allow the dough to set out until it reaches room temperature, then place a small
amount of corn meal on a sheet pan and spread out the dough with your hands.
→ Drizzle the dough with olive oil and top this with 1 and ½ cup (120g) cheese
→ Cover everything with the lamb’s quarter leaves, as well as the onion and
mushroom mixture
→ Cover this with the remaining cheese and sprinkle with sea salt and cracked
pepper
→ Cook this for 15-20 minutes until you notice that the cheese is melted and the
dough is cooked.

Serving Size:

Makes one 16-inch (40.5cm) pizza with one-quarter of the pie as a serving size

39
Nutrition Facts:

Nutrient Amount

Calories 170

Fat 9g

Sodium 300 mg

Carbohydrates 18 g

Sugars 1.6 g

Protein 8g

Potassium 140 mg

Iron 10 mg

Vitamin C 80 mg

Calcium 250 mg

Magnesium 34 mg

Phosphorus 65 mg

40
Poisonous Lookalikes:

Do not confuse this plant with

black nightshade.

Black nightshade has similar

shaped leaves, but they are not
lighter underneath like lamb’s
quarters. Black nightshade has
sparsely toothed leaves, but they
are not as toothed as lamb's
quarters. Black nightshade also produces clusters of dark-colored berries when ripe,
and lamb’s quarters do not produce berries. However, it is important to make sure
you have a positive ID before consuming lamb’s quarters, as even a few bites of black
nightshade can cause illness or death.

41
Lavender (Lavandula angustifolia)

Lavender Info: A popular medicinal herb, lavender also makes a great and
flavorful addition to certain dishes and drinks! This common garden herb produces
fragrant, herbaceous-scented flowers that can calm the body and mind by just
inhaling them. Lavender is native to the Mediterranean region, but today it can be
found all over the world.

It is often cultivated, but sometimes found growing wild as well. It is somewhat

easy to grow, and does well in containers with well-
draining soil. Consider adding lavender to your herb garden
to make your dishes -and drinks- pop!

Leaf: Leaves are lanceolate in shape and have a distinct,

silvery green color. They are sometimes as fragrant as the
flowers themselves.

Flower: Flowers are lavender in color, but can appear

purple-blue in color as well. They start out as buds that
surround the top of the stem, and later open to reveal tiny
petals. They have an herbaceous, floral aroma and flavor that
lends an interesting zing to a variety of dishes and drinks.

Harvest: Lavender starts perking up in early spring, and

blooms throughout the summer and early fall months. It can be harvested at any
time after the flowers have appeared. Harvest aerial parts only.

Edible Parts: All aerial (above-ground) parts are technically edible. Most people
harvest only the flowers to make tea, but really the whole plant can be infused in

42
water to make tea or added to dishes. Because of its strong flavor, it is best eaten in
small amounts, or added to dishes to give them an herbaceous and floral flavor.

How to Eat: Harvest aerial parts and infuse these in hot water to make tea, or
boil aerial parts with lemon juice and add sugar to make lavender lemonade. You
can also add chopped lavender to omelets, quiches, and any dish. However, lavender
is especially tasty in dessert recipes!

Recipe: Since lavender is amazing when paired with something sweet, the recipe
below blends lavender and raw honey to make an ice cream you won’t soon forget:

Lavender and Raw Honey Ice Cream

You will need:

• 1 cup (250 ml) heavy cream

• 2 cups (500 ml) whole milk
• ¼ cup (60 g) dried lavender (aerial
parts, mostly flowers)
• 1/3 cup (80 g) of raw honey
• 5 large egg yolks
• ¼ cup (60 g) organic cane sugar

Directions:

→ In a saucepan, combine the milk, lavender, and raw honey. Bring this to a boil
and then cover it. Remove it from heat.
→ Allow this to steep for five minutes
→ Strain out the mixture. Keep the milk and discard the strained lavender pieces.

43
→ Combine egg yolks and sugar in a bowl and use an electric mixer to beat this on
medium-high until it is thick and pale yellow in color. This usually takes 3-5
minutes.
→ Return the milk to a saucepan and bring this to a simmer on medium-low heat.
→ Add half of the milk to the egg yolk mixture and whisk until it is blended well.
Stir the mixture into the remaining milk and cook this on low heat, stirring
constantly.
→ Keep stirring until the mixture is thick enough to coat the back of a wooden
spoon.
→ Remove this from the heat and stir in the cream. Strain this into a medium
mixing bowl that sits in an ice-water bath. Allow this to stand until it is chilled,
stirring it occasionally.
→ Freeze this in an ice cream maker according to the directions on your
model. Store this in an airtight container, where it will keep for up to two weeks
in the freezer.

Serving Size:

This recipe yields one quart. A serving is one-half cup (120 g).

Nutrition Facts:

Nutrient Amount

Calories 190

Fat 12 g

44
 Nutrient Amount

Sodium 20 mg

Carbohydrates 19 g

Sugar 18 g

Protein 1g

Fiber 1g

Poisonous Lookalikes:

Perhaps the most common plant mistaken for

lavender is Russian sage. It has the same color
flowers and they also appear to grow in a similar
manner.

Russian sage is not an edible flower, and there

are several major differences between Russian
sage and lavender to help distinguish the two.
First, Russian sage often grows much taller than
lavender. Second, it has a different, although
pleasant, scent. Russian sage also appears more
bush-like and grows many branching stems with flowers up the main stem.

45
Lemon Balm (Melissa officinalis)

Lemon Balm Info: An incredibly easy plant to grow, it is no wonder lemon

balm is a favorite of herb gardeners across the
globe. Lemon balm is a member of the mint
family, so it shares many characteristics with
mints. It is native to Europe, Central Asia, and
the Mediterranean. However, due to centuries
of popularity among gardeners and a fast-
spreading disposition, lemon balm can now be
found throughout North America as well. Be
careful if you plan to grow this plant, as it can
spread easily and take over a garden.

Leaf: Leaves look much like many members of the mint family. They are light green,
heart-shaped, and have a rough surface. They are toothed around the edges. The
most distinguishing characteristic of this plant isn’t what

you can see, it is what you can smell. The leaves smell very much like lemons! This
can help you distinguish it from other mints like peppermint and spearmint.

Flower: When allowed to flower (a lot of people pluck off flowers as they begin
to bloom to help encourage more leaf growth), the plant produces very small flowers
at the top.

The flowers range in color from pale pink to white.

46
Harvest: The best times to harvest lemon balm range from spring to early fall, as
the plant is flourishing. It will often die out in the winter but comes back in the
spring.

Edible Parts: The leaves of this plant have a history of edible and medicinal use.

How to Eat: The leaves can be consumed raw or cooked. They are often infused
into hot water to make tea as well. The tea is very flavorful and lemony. They can
add a dash of citrusy flavor to any dish.

Recipe: Since lemon balm flourishes in the summer months, what better way to
use this plant than to make a flavorful and refreshing popsicle? This is the perfect
treat for children and adults alike and combines well with lavender, chamomile, and
other culinary herbs. Feel free to add different edible plants to this recipe to create
something special. In addition to being a tasty and healthy treat, these popsicles can
also help calm the body and mind due to the medicinal properties of lemon balm.

Refreshing Lemon Balm Popsicles

You will need:

• 2 cups (500 ml) water

• 2 tbsp. chopped and dried lemon balm leaves
• 2 tbsp. raw honey

Directions:

→ In a pot on the stove, heat the water and dried lemon balm leaves until they
almost reach the boiling point.
→ When the water first begins to boil, remove it from heat and carefully strain out
the leaf debris.
47
→ Add the raw honey to the hot infusion and
stir it until it is blended well.
→ Allow the mixture to cool completely and
carefully pour it into popsicle molds.
→ Freeze the popsicles for at least 24 hours.
→ When they are fully frozen, grab a popsicle
and enjoy!

Serving Size:

One serving is ½ cup (120g) of the mixture.

Nutrition Facts:

Nutrient Amount

Calories 75

Carbohydrates 10 g

Fat 0g

Sugar 15 g

Poisonous Lookalikes:

There is a toxic member of the mint family called germander that grows native in a
lot of areas of North America. Germander has a mint-like appearance and scent, but

48
the leaves are much more lance-
shaped than lemon balm, which
has heart-shaped leaves.

In addition, lemon balm has a

distinct lemony scent, whereas
germander has a faint minty
scent. Germander also tends to
grow much taller than lemon
balm. Make sure you have positive identification on lemon balm before harvesting
for use, as ingesting germander can cause liver failure.

49
Morel (Morchella esculenta)

Morel Info: Morels can be found throughout North America, as well as parts of
Brazil and Bulgaria. They are considered the height of edible mushrooms and are
very popular. They have an incredibly delicious, buttery flavor. In most parts of the
United States, morel season is in early
spring. However, in Canada, morel season
may be closer to June. Morels tend to grow
around trees, especially sycamore, beech, ash,
and oak.

Morel ID: Morels have a distinctive

appearance, and are easy to hunt because
they only grow at certain times of the year
and do not have any poisonous lookalikes. They look like a sponge on top, with deep
holes pitted into the cap. The stem is completely hollow, as is the cap. If the
mushroom is not hollow, do not harvest it or eat it. They range in color from white
to grey, beige, and black.

Harvest: Morels can be harvested in early spring (around April) in most regions
of the United States, and closer to June for northern areas. When harvesting morels,
make sure to cut the bottom of the stem off with a sharp knife and store them in a
bag with holes to promote spores spreading as you walk.

Edible Parts: Aerial parts are edible.

How to Eat: Almost all mushrooms should be cooked before consumption to

negate potentially problematic compounds like Monomethyl hydrazine (MMH).

50
Most people fry morels, but you can also add them to pizza, omelets, soups, and
more. Do not consume any mushrooms (especially morels) with alcohol, as these
two can interact negatively in the body and cause gastric distress and/or vomiting.
Many people think perfectly safe mushrooms are toxic because they got sick after
eating them, but the true reason for their sickness was drinking alcohol with them.

Recipe: Nothing beats the traditional way most people cook morels: a simple
recipe is sometimes the most memorable! Below is how most Midwesterners
consume morels:

Traditional Fried Morels

You will need:

• 1 pound (450 g) of freshly harvested morel mushrooms, washed gently and

halved lengthwise
• 1 cup (240 g) of flour
• 3 eggs (have a few more on hand just in case you run out of the batter)
• salt and pepper to taste
• Enough frying oil (canola, vegetable, peanut, etc.) to fill a skillet about 1/3 of
the way

Directions:

→ Add the flour to a bowl and set it aside

→ Crack the eggs and place them in a separate bowl
→ Whisk the eggs until they are well-blended
→ Add salt and pepper to the flour bowl and blend it in the flour well
→ Heat the oil until it is ready for frying

51
→ Dip each mushroom half in the egg
batter first, then in the flour to coat it
completely.
→ Immediately place the dipped morel
into the oil to fry. Turn as needed until
each side is a golden-brown color.
→ Place fried morels on a plate with a
paper towel to soak up any excess oil.
→ Serve immediately and enjoy!

Serving Size:

This recipe makes a total of four servings. For nutrition facts, a serving size is ¼
pound.

Nutrition Facts:

Nutrient Amount

Carbohydrate 29 g

Fat 5g

Sodium 20 mg

Dietary fiber 2g

Vitamin C 3 mg

52
 Nutrient Amount

Sugar 1g

Calcium 5 mg

Iron 3 mg

Potassium 33 mg

Poisonous Lookalikes:

Mushrooms called “red morels”

are often mistaken for true
morels. They are not edible,
although many people argue this
point. These are false morels and
have a few distinguishing
characteristics from true morels.
First, false morels are often a dark,
rusty brown or red color. True
morels are typically cream, beige, or grey in color. Second, false morels are not
hollow-stemmed, unlike true morels. Ingesting false morels can cause liver damage.

53
Peppermint (Mentha piperita)
Peppermint Info: One of the most popular culinary and medicinal herbs of all
time, peppermint has a great reputation.

Not only is it very easy to grow, many different species of

peppermint grow wild throughout the Northern
Hemisphere. If you choose to grow this plant, make sure
it is in a contained area, as it is notorious for spreading
and choking out other plants. The species we know as
peppermint today is a hybrid cross between water mint
and spearmint.

Leaf: Peppermint leaves are medium to dark green. They

have a rough texture due to veining on the leaves. They are ovate and toothed around
the edges. The most distinguishing factor for identification purposes is the smell.
The leaves smell strongly of peppermint when crushed.

Flower: Flowers grow in tiny clusters at the top of the peppermint plant. They
range in color from pale pink to pale violet or white.

Harvest: The best time to harvest peppermint is during the spring and summer
months when the leaves are healthy. If you live in a colder climate, peppermint will
not be available throughout the winter months, but it will come back in the spring.

Edible Parts: The leaves of the peppermint plant are used for culinary and
medicinal purposes.

54
How to Eat: A little peppermint goes a long way due to the presence of strong
oils in the plant that gives it a signature “peppermint” aroma. It can be made into
jelly, candy, or added to dishes and drinks for a nice zing.

Recipe: The recipe below will create a tasty and aromatic candy for you to enjoy.
You will also have fresher breath after eating this!

Old-Fashioned Peppermint Candy

You will need:

• ½ cup (120 g) raw honey

• ½ cup (120 g) peppermint leaves
• 1 cup (250 ml) water
• 2 tsp. sea salt

Directions:

→ In a small pot on the stove, bring the

water and peppermint leaves to a boil.
Remove from heat and allow to sit and
steep for one minute. Strain out and keep
the infused water.
→ Return the infused water to the pan (you
might need to rinse it out first if there is
any leaf debris inside).
→ Add the honey and sea salt to the infused
water. Turn heat to medium and stir continually.

55
→ Gradually increase the heat until the contents of the pot begin to boil. You want
to boil off most of the water content in the pot, so allow this to boil and keep
stirring.
→ As this mixture boils, use a candy thermometer and watch for it to reach 235
degrees F (113C). When this happens, it is ready to place on a sheet.
→ Have parchment paper spread out and ready for this step. When the candy
mixture reaches 235 degrees F (113C), you can take a spoon and carefully pour
drops onto the sheet. These drops will harden after sitting a while.
→ You can also place the parchment paper in the refrigerator to cool and harden
faster.
→ When the candy has hardened, you can peel it off the parchment paper and place
it in a container for storage.

Tip: Sprinkling a little ground cinnamon or powdered sugar on the candies before
placing them in a jar keeps them from sticking together.

Serving Size:

This recipe makes around ½ cup (120g) of candy total. A serving size is 6 pieces.

Nutrition Facts:

Nutrient Amount

Fat 0g

Calories 100

56
 Nutrient Amount

Sugars 20 g

Poisonous Lookalikes:

There is a toxic member of the mint

family called germander that grows
native in a lot of areas of North
America. Germander has a mint-
like appearance and scent, but the
leaves are much more lance-shaped
than peppermint, which has ovate
leaves.

In addition, peppermint has a distinct peppermint scent, whereas germander has a

faint minty scent. Germander also tends to grow much taller than peppermint.
Make sure you have a positive identification on peppermint before harvesting for
use, as ingesting germander can cause liver failure.

57
Persimmon (Diospyros virginiana)

Persimmon Info: Most people are familiar with the Asian persimmon, but are
unaware that native persimmon trees are also widespread throughout North
America. The persimmons produced
by Diospyros virginiana are smaller than the
Asian variety but taste very much the same.
The flavor of persimmons is very reminiscent of
sweet potatoes, pumpkin, or sweet squash. If
you come upon a grove of persimmon trees, you
have hit the jackpot! It isn’t hard to find a grove
if you live in the lower Midwest, Southern, or
Eastern United States.

Leaf: Leaves of this tree are ovate and turn from green to yellow in the fall months.
Leaves are arranged alternately and can range in size from four to six inches long.

Flower: Small flowers are not very visible to the naked eye (mostly because they
are up in the tree and blotted out by leaves). These fragrant flowers are a favorite of
pollinators.

They will eventually turn into persimmons.

Harvest: The best time to harvest persimmons is in mid-fall for most areas. If you
harvest the too early, you will know it because they will taste very bitter. They can
be so bitter that your tongue will go numb after trying a bite. Wait until they are
fully ripe before harvesting the fruit. You will know when to harvest when you

58
notice that they are falling off the tree. If you give the tree a gentle shake, it will rain
down around you. Then you can collect them off the ground.

Edible Parts: The fruit and leaves are edible. However, the fruit is the most
popular edible part of the tree. The leaves are mostly used to make tea. The fruit is
a pale orange or peach color and doesn’t get very big, a little smaller than a half-
dollar. It can be very seedy- often full of anywhere from one to eight seeds!

How to Eat: You can eat persimmon fruits raw, which is a very tasty way to
enjoy them. However, you can also cook them and make pudding, pies, pastries, and
more.

Recipe: The recipe below is for persimmon pudding. It is the perfect fall treat,
with notes of cinnamon, nutmeg, and vanilla.

Autumn Persimmon Pudding

What you Need:

• 3 cups (720 g) of ripe persimmons

• ½ tsp. ground nutmeg
• ½ tsp. ground cinnamon
• 2 tsp. vanilla extract
• 1 to 1 ½ cups (250 ml-375 ml) milk (you
can use almond, coconut, or oat milk if
you want)
• 1/3 cup (80 g) raw maple syrup
• 2 tsp. cornstarch

59
Directions:

→ Remove the seeds from the persimmons. This can be tedious, but try to save as
much “meat” from the fruit as you can.
→ Use a beater to blend the persimmon meat, milk, maple syrup, vanilla, cinnamon,
cornstarch, and nutmeg.
→ Add the mixture to a saucepan and gradually heat it to medium heat. Stir
continually and allow this to come to a boil.
→ Remove the mixture from heat as you notice it thicken. It should coat the back
of a spoon when it is ready.
→ Transfer this to small pudding bowls and refrigerate it immediately. Serve
chilled.

Tip: This is really good with whipped cream topping!

Serving Size:

This recipe makes around three cups. For nutrition facts, one serving is one cup
(240g).

Nutrition Facts:

Nutrient Amount

Calories 270

Fat 9g

Protein 5g

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 Nutrient Amount

Carbohydrates 30 g

Potassium 80 mg

Vitamin C 15 mg

Calcium 10 mg

Vitamin A 2 mg

Poisonous Lookalikes:

Due to the unique appearance of persimmon fruit, there are no known poisonous
lookalikes.

61
Pine (Pinus sp.)

Pine Info: Pine trees can be found all over the world. They are especially common
in the Northern Hemisphere.

They have been utilized for centuries for medicinal, edible,

and textile purposes. They certainly have a lot to offer! If
you live in the Northern Hemisphere, it probably won’t
take long to find a pine tree if you go for a short walk.

They are easy to spot, as they are evergreens with

distinctive leaves (needles), cones, and bark. More
identification info is below.

Leaf: The leaves of the pine trees vary slightly among different pine species, but
almost every pine will have what is called “needles” instead of leaves. They are long,
thin, and green. They are very sturdy compared to other tree leaves. They have a
pleasant, pine aroma. Leaves are a good source of vitamins C and A.

Flower: Pine trees really don’t produce flowers, but they do produce noticeable
cones. These cones start out small and grow into the typical pine cones most people
recognize. Pines have male and female cones on the same tree. Male cones are small
and yellow. They fall off after releasing their pollen in the spring. Female cones are
harder and more like the typical cones most people recognize on pine trees.

Harvest: Harvest pine pollen in the spring when the small cones are full of yellow
pollen. You can harvest the leaves are virtually any time of the year, as they stay
green year-round. Resin can be harvested at any time as well. Cones are often
available throughout the spring and summer months, but only very young cones are

62
edible or palatable. This means that they may not be palatable if you harvest them
any later.

Edible Parts: The very young cones are edible on many pine species. Pine pollen
is also edible and used to create several dishes, especially in Asia. Pine leaves are
edible and have a history of use in tea.

How to Eat: Very young pine cones can be used to make a flavorful syrup to add
to dishes. The leaves can be added to dishes or tea to give them a nice, exhilarating
flavor. The pollen can be collected and sprinkled on a variety of dishes for nutrition
and health purposes.

Recipe: One of the most flavorful foods you can make with pine involves the very
young, green cones.

These create syrup that you can use on pancakes or anything else! It perfectly
captures the essence of the forest.

Pine Cone Syrup

You will need:

• Young green pine cones (enough to halfway fill a quart size (950ml) mason
jar)
• Golden granulated sugar (enough to halfway fill a quart size (950ml) mason
jar)

Directions:

→ Sterilize the mason jar and pour a little sugar into the jar. Place a layer of cones
on it. Cover this with more sugar and repeat this process until the jar is full or
you run out of ingredients.
63
→ Leave this in a cool, dark place for three weeks to ferment.
→ The moisture in the cones will combine with
the sugar to create a delicious syrup.
→ When the three weeks is up, sieve this into a
dry glass jar and refrigerate it.
→ Use this like you would syrup, honey, or
sweetener. Pour over pancakes, pour on
treats, add to coffee or tea, etc.

Serving Size:

This recipe makes about one quart (950ml), but a serving size is one tablespoon
(15ml).

Nutrition Facts:

Nutrient Amount

Calories 130

Fat 0g

Sugars 20 g

64
Poisonous Lookalikes:

Most species of pine are fine to use to

make this syrup. However, there are a
few to avoid. These include the Norfolk
Island Pine, Yew, and Ponderosa Pine.
Make sure you are certain of the pine
you are using when collecting pine
cones for this recipe. The yew produces Yew
a fruit and is much smaller, almost a shrub. This means it is easy to differentiate from
other evergreens. The Norfolk Island Pine is typically only found in semi-tropical
locations, so it is not common. The Ponderosa Pine is only found in of Western
North America.

Ponderosa Pine Norfolk Island Pine

65
Plantain (Plantago major)

Plantain Info: Plantain is a very common plant that can be found in backyards,
growing through sidewalk cracks, and along paths the world over. It was originally
native to Eurasia, but has since spread all over the world and can be found on nearly
every continent. It grows in a basal
rosette pattern with ovate leaves
growing in a circle around green
stalks that reach up to eight inches in
height.

Leaf: Leaves are a vibrant green

color, with vertical strips going down
the length of each leaf. They are
thicker in consistency than other
types of leaves, and can produce a small amount of gelatinous substance when
mashed up between the fingers. Leaves are almost as wide as they are long, and can
average 4-5 inches in height and 3-4 inches in width. Look for oval-shaped leaves
that grow in a circle around central stalks.

Flower: Plantago major doesn’t have flowers, but it does have central stalks that are
green in color and emerge from the center of the plant, reaching up to 8 inches in
height.

Harvest: The best time to harvest the leaves is when they are young in the spring.
However, they can be found and harvested throughout the summer and fall months
as well. During mild winters, you may also find plantain. Harvest what you want,
dehydrate, and store in an airtight jar for later use if you choose.
66
Edible Parts: Leaves

How to Eat: Leaves can be eaten raw or cooked. They have also been added to
soups to help thicken the consistency.

Recipe: Plantain leaves are a source of vitamin A, vitamin C, B vitamins, and

vitamin K. The leaves are also a source of crude fiber, dietary fiber, protein, iron,
calcium, chromium, magnesium, manganese, phosphorus, selenium, potassium,
zinc, and carbohydrates. Try the tasty recipe below to utilize this beneficial plant:

Plantain Leaf Chips

You will need:

• 3 to 4 cups (90 g- 120 g) of plantain leaves

• 2 tbsp. olive oil
• Sea salt and pepper to taste

Directions:

→ Preheat your oven to 300 degrees

Fahrenheit (150C)
→ In a large bowl, toss the (rinsed and dried)
plantain leaves in the olive oil until they are
evenly coated
→ Spread these evenly on a baking sheet
→ Sprinkle sea salt (and cracked pepper if you
want) to taste
→ Bake these for 20 minutes, or until they appear crispy. Turn them over after 10
minutes (or halfway through cooking) to ensure crispiness of the final product.

67
 **Keep a close eye on the leaves to prevent them burning. Due to different oven
types and other factors, they may cook faster than 20 minutes.
→ When they are finished baking, remove them from the oven and spread them
evenly on a paper towel to cool

Serving Size:

This will make three to four cups (90 g- 120 g) of plantain leaf chips total. They
make a great snack for anywhere from one to four people.

Nutrition Facts (for 3-4 cup serving size):

Nutrient Amount

Calories 250

Fat 27 g

Cholesterol 0

Fiber 3g

Protein 1.5 g

Carbohydrates 40 g

68
Poisonous Lookalikes:

No poisonous lookalikes. However, since plantain is very common and tends to

grow in populated and well-trodden areas, make sure that you only harvest from
pollution-free areas that you know have not been sprayed with toxic pesticides, etc.

69
Purple Deadnettle (Lamium

purpureum)

Purple Deadnettle Info: In the spring months, you may notice the landscape
looking somewhat purple.

Oftentimes, this is because of purple deadnettle.

While this plant is not native to North America, it
has become widespread and somewhat invasive in
many areas. Purple deadnettle is native to Europe
and Asia. This member of the mint family doesn’t
taste minty at all, but it is edible, widespread, and
can be used in a variety

of dishes.

Leaf: Leaves are toothed around the edges. They

have fine hairs all over them. They often start out green at the bottom and turn dark
purple near the top. Leaves grow around a square stem, which is typical of plants in
the mint family.

Flower: Flowers are very small and grow near the top of the plant. They are bright
purple or pink in color and have a top petal that looks like a hood, with two smaller
bottom petals.

Harvest: The best time to harvest this plant is in early spring when it is young
and fresh. However, you may find this plant in early summer as well. Just make sure

70
you harvest from areas you know are not polluted or traversed heavily. Once the
weather gets hot, these plants usually disappear.

Edible Parts: All aerial parts are edible on this plant.

How to Eat: This plant can be consumed raw or cooked. Whether you want to
toss it in a salad or make a stir fry, the options are unlimited.

Recipe: One of the best ways to enjoy this plentiful plant is by making pesto! See
the delicious recipe if you want to make this quick and tasty dish.

Purple Deadnettle Pesto

You will need:

• 4 cups (200 g) of purple deadnettle

• ¼ cup (60 g) blanched silvered almonds,
walnuts, or pine nuts
• 3 cloves garlic
• zest of one lemon
• 2/3 cup (160 ml) extra virgin olive oil
• 3 tbsp. grated parmesan cheese
• Salt and pepper to taste

Directions:

→ Wash, drain and pat your purple deadnettle dry

→ Use a food processor to pulse the garlic and nuts to a rough meal
→ Add the purple deadnettle, parmesan, and lemon zest to the processor and
pulse until everything is blended well.
→ Slowly add the olive oil and process until your desired consistency is reached
71
 → Add salt and pepper to taste
→ Serve immediately with crackers or your choice of dipping items. Freeze any
remainder.

Serving Size:

One serving is one tablespoon.

Nutrition Facts:

Nutrient Amount

Calories 92

Fat 9.5 g

Sodium 150 mg

Carbohydrates 1g

Fiber 1g

Protein 1.5 g

Calcium 33 mg

Phosphorus 35 mg

72
 Nutrient Amount

Potassium 31 mg

Magnesium 10 mg

Poisonous Lookalikes:

Henbit looks a lot like purple

deadnettle, but don’t fret, it is not
poisonous. However, they do grow
next to each other in the spring and
identification can be difficult for
those who are new to wild edibles.
Henbit is edible and just as
nutritious as purple deadnettle, so
feel free to collect both to make pesto if you want. Henbit has completely different
leaves than Deadnettle. Henbit’s leaves are fan-shaped and attached to the stem all
the way around. Leaves seem to circle the stem in segments going up. Henbit’s leaves
also do not have purple at the top. Both have very similar flowers.

73
Rosemary (Salvia Rosmarinus)

Rosemary Info: Rosemary lends a delicious flavor to all kinds of dishes. It is a

very popular culinary herb for this reason. It pairs especially well with meats and
potatoes. This herb is easy to grow and native to the
Mediterranean region. It doesn’t require much water
and appreciates well-draining soil. It is an herb that
can be found in gardens across the globe.

While it may not be common to find this plant

growing in the wild, it is common to find it growing
in herb gardens or indoors in pots in just about any
location.

Leaf: Leaves are evergreen and can grow up to 1.5

inches long. They are hairy, but the hairs are so small that you probably can’t see
them with the naked eye. They are soft to the touch. Leaves are highly aromatic and
smell herbaceous. Leaves grow from a woody stem.

Flower: In temperate climates where rosemary is grown, flowers can emerge on

top of the plant. The small flowers are violet to periwinkle in hue.

Harvest: You can harvest rosemary from spring to fall, and in some climates, you
may even be able to harvest rosemary in the winter months. As long as the leaves are
green, you can harvest them for culinary use.

Edible Parts: The leaves are the edible part of this plant.

74
How to Eat: The leaves are excellent when added to dishes with meat, potatoes,
carrots, or any vegetable. They have a strong flavor, so a little goes a long way.

Recipe: The recipe blends rosemary and parmesan cheese with potatoes for a
roasted and flavorful dish.

Rosemary Roasted Potatoes

You will need:

• 1.5 pounds (680 g) of new potatoes cut into one-inch pieces

• 3 tbsp. extra virgin olive oil
• 1.5 tbsp. chopped fresh rosemary
• 2 tbsp. grated parmesan cheese
• Sea salt and pepper to taste

Directions:

→ Preheat the oven to 425 degrees F (225C) and line a baking sheet with
aluminum foil
→ Blend the potatoes, olive oil, parmesan
cheese, and rosemary in a bowl and add
salt and pepper as desired.
→ Spread this mixture evenly on the baking
sheet
→ Bake for 20 minutes and then stir the
potatoes. Continue baking for another 20
minutes, or until the potatoes are golden
brown.

75
Serving Size:

This recipe makes four servings. One-quarter of this recipe is one serving.

Nutrition Facts:

Nutrient Amount

Calories 234

Fat 11 g

Carbohydrates 34 g

Protein 4g

Dietary fiber 4g

Vitamin C 34 mg

Calcium 50 mg

Iron 1 mg

Potassium 723 mg

76
Poisonous Lookalikes:

Various mountain mints, such as Virginia

mountain mint, look like rosemary. The leaves are
very similar on both rosemary and mountain
mint. While the leaf shape is very similar, the leaf
color is different. Rosemary is usually much
darker green.

In addition, Virginia mountain mint has white

flowers in clusters at the top and rosemary has
purple/blue flowers.

Also, rosemary has a much more herbaceous

aroma compared to Virginia mountain mint
which smells minty. The good news is that Virginia Mountain mint is also not toxic.

77
Stinging Nettle (Urtica dioica)

Stinging Nettle Info: Don’t let the stinging hairs dissuade you from harvesting
this beneficial edible and medicinal plant. Bring a pair of gloves with you as you
forage so you can harvest stinging nettle safely.

The leaves of this plant are nature’s vitamin. They are filled with a variety of vitamins
and minerals to support overall health and nutrition. Stinging nettle is native to
Europe, parts of northern and western Africa, and most of temperate Asia. However,
today it has spread throughout most of the world and
can be found in North America as well. It prefers
ditches, fields, the wood’s edge, and meadows but can
be found in a variety of conditions due to its resilience.

Leaf: Leaves are covered in tiny hairs that can sting if

they come into contact with your bare skin. They are
somewhat heart-shaped, with pointed ends.

Leaves are also toothed around the edges. Coming into

contact with the leaves may also cause allergic
reactions for some people that result in hives. Use caution when you are around
these plants. Wear long sleeves and gloves when you are harvesting them.

Flower: Tiny green flowers can emerge and hang in inflorescences at each leaf
segment. Female flowers can be green to white in color and male flowers can be
yellow or purple in color.

78
Harvest: The best time to harvest stinging nettle is in the spring and summer
months. If you harvest it in the spring, the leaves will be mild and tender. If you
harvest them in late summer, they may have a more bitter taste.

Edible Parts: The leaves of the stinging nettle plant are edible if prepared
properly.

How to Eat: It is possible to eat the leaves of the stinging nettle plant if you
diffuse the stinging hairs on them. This is really easy to do. Even harvesting the
leaves and dehydrating them diffuses the hairs and renders the leaf safe. Cooking
the leaves also diffuses the hairs, so you can add these to omelets, soups, stir fry, or
steam them.

Recipe: A hearty and nutritious soup made with stinging nettle can help to
nourish the body and mind while also providing additional energy and health!

Hearty Stinging Nettle Soup

You will need:

• 4 cups (960 g) of stinging nettle leaves, blanched, shocked, and drained

• 3 cloves of garlic, minced
• 2 leeks, sliced and soaked to remove dirt and sand
• 2 large russet potatoes
• 2 tbsp. butter
• 1-quart (950 ml) chicken or vegetable stock
• ¼ tsp. fresh ground nutmeg
• Zest from one lemon
• Juice of one lemon

79
 • 2 cups (500 ml) heavy whipping cream
• Salt and pepper to taste

Directions:

→ Mince the garlic and set it aside. Slice the leeks and divide the rings. Soak the
leeks in cold water and then drain. Peel and chop the potatoes.
→ In a stock pot, bring water to boil and place the nettle in for 30 seconds. Transfer
the leaves to ice water and drain.
→ In a large stockpot over medium heat, add the leeks, butter, and garlic. Sauté this
until it is soft.
→ Add the stock and potatoes and let this simmer until the potatoes are tender.
→ Add the nutmeg, nettle, lemon juice, and
lemon zest to this and simmer.
→ Remove from heat and use an immersion
blender (or regular blender in small
batches) to puree the soup until it is
smooth. Then stir in the heavy cream, salt,
and pepper.
→ Ladle into bowls to serve.

Tip: an excellent way to garnish this flavorful and nutritious soup is by adding a
dollop of sour cream, crème fraiche, or a freshly grated and aged cheese.

Serving Size:

This recipe makes five servings. One serving is around one cup (250 ml).

80
Nutrition Facts:

Nutrient Amount

Calories 120

Fat 6g

Carbohydrates 20 g

Protein 5g

Dietary fiber 5g

Vitamin C 35 mg

Calcium 180 mg

Iron 4 mg

Potassium 400 mg

Poisonous Lookalikes:

False nettle looks a lot like stinging nettle with one notable difference: false nettle
does not have stinging hairs. Canadian wood nettle also looks like stinging nettle,
but its leaves are bigger and broader. They do not have stinging hairs like stinging

81
nettle either. The stem has stinging hairs and they are visible if you look closely.
Canadian wood nettle also has leaves that grow alternately unlike stinging nettle,
which has leaves arranged opposite. While these plants may look like stinging
nettle, they are not poisonous or harmful.

82
Thyme (Thymus vulgaris)

Thyme Info: Thyme is a popular culinary herb for a reason. This powerful herb
packs a punch of flavor that can enliven any dish. Thyme contains strong
compounds like thymol that give it such a strong, herbaceous taste. Thyme is native
to the Mediterranean region, but its popularity as a culinary herb
has spread around the world over the centuries. For this reason, it
can be found on nearly every continent and is often grown in herb
gardens. It is hearty and grows easily in most soils. It can be grown
in containers easily as well.

Leaf: Thyme leaves are very small. They are ovate and clustered
around the stem. Thyme leaves are also strongly aromatic and have
a very herbaceous scent.

Flower: Flowers are very small, just like the leaves. They emerge
from the top of the plant and are often white in color.

Harvest: You can harvest thyme from spring to fall, and even throughout the
winter months in warmer climates. As long as the leaves are fresh and green, you
can harvest them.

Edible Parts: The leaves of this plant are edible.

How to Eat: Thyme makes a lovely addition to a large variety of recipes. It is

often used as a culinary herb.

It can be harvested, dried, and then added to dishes. You can also use fresh leaves if
you wish.

83
Recipe: You can greatly enhance the flavor of your carrots by roasting them with
thyme leaves. Below is a delicious recipe for thyme-roasted carrots.

Thyme-Roasted Carrots

You will need:

• 3 pounds (1.4 kg) of carrots, halved lengthwise

• 2 tbsp. fresh thyme or 2 tsp dried thyme
• 2 tbsp. olive oil
• 1 tbsp. raw honey
• Sea salt and pepper to taste

Directions:

→ Preheat the oven to 400 degrees F (205C)

→ Divide the carrots between two greased
15x10x1 inch (38x26x3 cm) baking pans
→ In a small bowl, blend the thyme, oil,
honey, and salt. Brush this over the carrots.
→ Roast in the oven for 20-25 minutes, or
until the carrots are tender.

Serving Size:

This recipe makes 12 servings. One serving is two carrot halves.

84
Nutrition Facts:

Nutrient Amount

Calories 73

Fat 3g

Sodium 275 mg

Carbohydrate 12 g

Protein 1g

Poisonous Lookalikes:

There are no clear poisonous lookalikes for thyme.

Most of the plants that somewhat resemble thyme are also culinary herbs that are
safe to eat. For example, oregano looks like thyme a little, but its leaves are bigger.
They both have a strongly herbaceous scent as well.

85
Violet (Viola sp.)

Violet Info: In early spring, violet flowers begin making their appearance
throughout the northern hemisphere. Their inviting purple flowers make a welcome
addition to a spring landscape and are considered a harbinger of spring in many
regions. Violets have been revered for centuries for
their beauty, as well as their edible and medicinal
uses. They are abundant in yards, fields, and
disturbed ground from spring to summer. During the
summer months, they often lose their flowers, but the
leaves still thrive until fall.

Leaf: Leaves are heart-shaped and medium to dark

green. They are often slightly toothed around the
edges. They range in size from one to five inches long.

Flower: Most viola species have purple flowers. However, there are a few species
that are white or yellow. These species are not edible, as they likely contain high
amounts of saponins. Violet flowers hang from a stem that bends at the top. They
have five petals, with four upswept and one hanging on the bottom.

Harvest: Harvest violet flowers in the spring when they are blooming. You may
get lucky enough to find a few violet flowers in early summer, depending on the
region you live. Harvest violet leaves from spring to fall, as they still appear healthy
and green.

Edible Parts: Both the flowers and leaves of the violet are edible. Both are good
sources of vitamins A and C.

86
Do not eat the roots of violet plants, as they are not edible and may cause stomach
upset.

How to Eat: The flowers make a beautiful garnish, or you can add them to stir
fry, salad, etc. They look lovely atop pastries, pies, and cakes as well.

The leaves are helpful.

They have been used for centuries to thicken soups and stews thanks to their
mucilage properties. You can also add the leaves and flowers to hot water to make
a nourishing tea.

Recipe: Make a colorful and flavorful wild violet syrup that is sure to delight your
friends with this traditional recipe below!

Wild Violet Syrup

You will need:

• 1 cup (240 g) of violet flowers

• 1 cup (250 ml) of water
• 1 cup (240 g) of sugar (organic cane sugar preferred)
• 1 to 3 tsp. lemon juice (optional)

Directions:

→ In a small pot, bring the cup of water to a boil

→ Pour the water over the violet petals (make sure they are sitting in a glass mason
jar) and then cover the jar. Allow this to sit at room temperature for up to 24
hours. This will turn the water a lovely lavender color.
→ Strain out the jar and heat the violet-infused water in a small pot.

87
→ Add the sugar and cook this until the sugar is dissolved and it takes on a thicker,
syrupy consistency.
→ Remove from heat and add a small amount of
lemon juice if you want. You will notice the
color becomes more vibrant due to a chemical
reaction. This is how people achieve a vibrant
purple when making violet jelly or syrup. Stir
this well.
→ Carefully transfer your violet syrup to glass
jars. Label these and store them in the refrigerator for up to six months.

Serving Size:

This recipe makes around one to 1.5 cups (250ml-375ml) of syrup.

One serving size is one tablespoon.

Nutrition Facts:

Nutrient Amount

Calories 90

Fat 10 g

Carbohydrates 20 g

Sugar 18 g

88
Poisonous Lookalikes:

Do not confuse violet with

monkshood flowers.
They are both purple. However,
monkshood flowers look very
different because they have a
“hood” on top of the flower that
gives the plant its name.
Monkshood is very toxic. Double-
check the flowers, leaves, and stem of each plant you harvest and cross-reference
your findings to make sure you are being safe and avoiding toxic plants.

89
Wild Ginger (Asarum sp.)

Wild Ginger Info: When people hear about wild ginger, they assume that it is
related to common ginger (Zingiber officinale), but this is not the case. These two
plants look nothing alike and are not related. Multiple species of wild ginger can be
found throughout North America, Europe, and Asia. These plants love rich
woodlands and can be found spreading rapidly and covering large areas from March
to June. They spread fast due to rhizomes that can be found just below the surface
of the soil.

Leaf: Leaves are distinctly heart-shaped and often

have a smooth surface due to the presence of tiny
hairs.

The stems are also hairy on most species. Some leaves

have a translucent surface when the sun hits them
right. They are vibrant green color and can grow up to
five inches long and wide.

Flower: The three-petaled flowers of wild ginger plants are very distinctive. They
have a unique, burgundy hue. Flowers are not obvious when looking at the plant, as
the leaves are often hiding them. When you move the leaves aside and look at the
base of the plant, you will see them.

Harvest: Harvest the roots when you find the plant, whether it is in spring or
summer. By fall, the leaves may not be noticeable anymore, so the plant will be hard
to find. Dig up as many rhizomes as you want. You are not likely to harm the plant’s
population in most areas.

90
Edible Parts: The rhizomes (runners that can be found just beneath the soil) are
edible on wild ginger and have a taste very similar to common ginger. They are
mildly spicy and strangely sweet. Early North American settlers used wild ginger in
recipes that called for ginger.

How to Eat: The best way to enjoy wild ginger is as a spice. It has a strong and
unique flavor that can be very interesting and enliven a dish. It would work great in
Asian dishes or any dish that calls for common ginger. Eat wild ginger in
moderation.

Recipe: Do you always seem to be out of ginger when you reach for it in your spice
cabinet? The recipe below will walk you through how to make your own spice with
wild ginger.

You can add this handy spice to any dish to give it a gentle kick.

Wild Ginger All-Purpose Seasoning

You will need:

• One cup (240 g) of wild ginger rhizomes, rinsed and chopped

Directions:

→ After washing and chopping your wild ginger rhizomes, place them in a
dehydrator.
→ Dehydrate your rhizomes until they are crispy, but not overcooked. Do not let
them get dark brown.
→ Place the dehydrated wild ginger parts in a food processor or good blender and
allow this to chop them into very small pieces. The smaller you can get the pieces,
the better.

91
→ You can also use an old-fashioned mortar
and pestle if you want to make your spice
more of a powder consistency.
→ Place your wild ginger spice in a jar with
holes at the top to make it easier to add to
dishes.
→ Shake this on salads, into soups, or any dish
to give it a spicy and sweet kick.

Serving Size:

This makes about ½ cup (120g) of spice total, but one serving is one teaspoon.

Nutrition Facts:

Nutrient Amount

Calories 10

Fat 0g

Carbohydrates 0g

Sugars 0g

Poisonous Lookalikes:

Some people claim that wild ginger is toxic.

92
It actually is toxic, but the issue is that people are basing this off of a study done
with rats. To achieve the toxicity the rats experienced in the study, you would need
to consume over four pounds of wild ginger every day for up to a year. Obviously, this
would be hard to do for just about anyone on earth, so just eat wild ginger as a spice
in moderation and you will be just fine. As with many plants (and medicines), the
poison is in the dose.

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Wild Lettuce (Lactuca sp.)

Wild Lettuce Info: Wild lettuce is extremely common in many areas of North
America and Europe, as well as Australia. It is considered a “weed” by many. It
grows prolifically in many areas and spreads fast. It can be found growing in gravel,
on driveways, roadsides, ditches, fields, and meadows.

It is certainly not picky about where it chooses to grow. It is a close relative to

common lettuce. Some species of wild lettuce have a white sap that is used
medicinally for pain. Claims of this plant being similar to opium are grossly

overexaggerated at best.

Leaf: Leaves are slightly lobed and rounded at the tip. They are unevenly toothed
around the edge. Some species can have prickles on the bottom of the leaves, but
they are usually not sharp enough to cause injury.

Flower: Flowers emerge from the top of the plant when it has shot up to its full
height. They are small and yellow.

Harvest: The best time to harvest wild lettuce for consumption is when it is
young and tender, so spring is your best bet to find this plant and enjoy it.

Edible Parts: The young leaves are edible.

How to Eat: Young wild lettuce leaves can be eaten raw or cooked.

Recipe: Enjoy wild lettuce leaves in a spring salad medley with the recipe below.
Feel free to add other wild greens and flowers to this salad to give it color and flavor.
Some examples include violet flowers, redbud flowers, purple deadnettle greens,

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chickweed, dandelion greens and flowers, lamb’s quarters, and young curly dock
greens.

Fresh Wild Lettuce Spring Salad

You will need:

• 1 cup (240 g) of young wild lettuce greens

• 1 cup (240 g) fresh greens (spinach or kale works perfectly, but you can use
whatever you want)
• 1/3 cup (80 g) fresh sliced strawberries
• 2 tbsp. crumbled feta cheese
• 2 tbsp. crumbled pecans
• For the dressing, combine 1 Tbsp each of olive oil and vinegar
• Sea salt and pepper to taste

Directions:

→ In a bowl, combine the wild lettuce greens

with the other greens and blend them well.
→ Blend the olive oil and vinegar in a small
bottle and pour this on the greens. Toss
the salad.
→ Sprinkle with strawberries, feta, and
pecans. Add sea salt and pepper to taste
and enjoy.

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Serving Size:

This recipe makes one serving of spring salad, which comes to around 2 cups (480g)
of salad.

Nutrition Facts:

Nutrient Amount

Calories 190

Protein 5g

Fat 9g

Carbohydrates 22 g

Vitamin C 10 mg

Vitamin A 5 mg

Potassium 5 mg

Iron 1g

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Poisonous Lookalikes:

Some species of wild lettuce have prickles, making them unsuitable for use in a raw
salad like the one mentioned above. One example is Lactuca virosa and Lactuca serriola.
The young leaves are edible if cooked. Use caution when harvesting wild lettuce if
it has prickly spines on the bottom of the leaves. Avoid mistaking other prickly
plants (such as thistles) for wild lettuce.

Lactuca virosa Lactuca serriola

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