Foraging in March
As spring arrives, wild plants and mushrooms begin to thrive, offering a wealth of foraging opportunities. Here’s a guide to popular foraged plants and mushrooms, with ideas for their culinary and medicinal uses.
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As spring arrives, wild plants and mushrooms begin to thrive, offering a wealth of foraging opportunities. From herbs to mushrooms, many of these spring finds can be used in cooking and herbal remedies. Here’s a guide to popular foraged plants and mushrooms, with ideas for their culinary and medicinal uses.
Clover (Red and White)
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Both red clover (Trifolium pratense) and white clover (Trifolium repens) are beneficial in many ways. The blossoms are sweet and edible, making them perfect for adding to baked goods, infusing into honey, or even brewing into tea.
Tip: Red clover is especially high in vitamins and minerals, making it a great addition to your springtime diet. It contains good levels of:
- Vitamin C- great for your immune system and skin health. It helps in collagen production, which is vital for maintaining skin elasticity.
- B Vitamins (B1, B3)-vital for energy metabolism and overall vitality. These vitamins help convert food into energy.
- Calcium and Magnesium- helping keep your bones strong.
- Potassium- helps regulate blood pressure.
Recipe Ideas: Try making Red Clover Biscuits or Strawberry White Clover Cookies for a delicious treat! For a refreshing drink, try white Clover Iced Tea.
Here's a quick recipe for Strawberry and White Clover Cookies:
Ingredients:
- 1 cup fresh strawberries, chopped
- 2 tbsp white clover flowers, chopped
- 1 ½ cups flour
- ½ tsp baking powder
- ¼ tsp baking soda
- ½ tsp salt
- ½ cup butter, softened
- ¾ cup sugar
- 1 egg
- 1 tsp vanilla extract
- Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
- Mix flour, baking powder, baking soda, salt, and clover in a bowl.
- Cream butter and sugar, then add egg and vanilla. Combine with dry ingredients and fold in strawberries.
- Drop spoonful’s of dough on the baking sheet and bake for 12-15 minutes.
Morel Mushrooms
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Morels are a springtime favourite for many foragers. Known for their unique appearance, these mushrooms are highly prized for their earthy flavour.
Tip: Always cook morels before consuming them, as raw morels can cause digestive upset.
Recipe Idea: Sauté them in butter and garlic, or deep fry for a crispy treat.
Herbal Remedy: While morels don't have strong medicinal properties, their nutritional value makes them a great source of vitamins and minerals.
Morel mushrooms are exceptionally nutrient-dense, providing a rich source of iron, copper, vitamin D, B vitamins, manganese, zinc, and phosphorus. With only 31 calories per 100 grams, they offer more than half of the daily recommended values for copper and iron. Low in fat and high in fiber, morels support heart health and the digestive system. While they don't have strong medicinal properties, their impressive nutritional value makes them an excellent addition to your diet.
Fiddlehead Ferns (Matteuccia struthiopteris)
Fiddleheads are the coiled young fronds of ferns, and they’re only available for a short time in the spring. The Ostrich Fern is the most commonly foraged variety, prized for its delicate flavour.
Tip: Always cook fiddleheads before eating, as raw ferns can be mildly toxic.
Herbal Remedy: Fiddleheads are packed with vitamins, minerals, omega-3 and omega-6 fatty acids, antioxidants, protein, and dietary fiber. Low in fat and carbs, they are a spring delicacy that provides 72% of the recommended daily amount of vitamin A, 44% of vitamin C, 26% of manganese, and 25% of vitamin B3 per 100 grams. Additionally, they are a good source of vitamin B1, B2, calcium, iron, magnesium, phosphorus, potassium, zinc, and copper. Rich in antioxidants, fiddleheads may also help reduce inflammation in the body.Recipe Idea: Try sautéing fiddlehead ferns with butter, garlic, and a squeeze of lemon for a simple side dish.
Wild Garlic
Wild garlic (Allium ursinum) is a versatile and nutritious wild plant that can enhance your spring dishes. The tender leaves and flowers are edible and carry a mild garlic flavor, making them perfect for adding to soups, salads, or pesto.
Tip: Wild garlic is rich in vitamin C and antioxidants, adding both flavor and health benefits to your meals.
Herbal Remedy: Wild garlic is known for its ability to support heart health, improve digestion, and help detoxify the body.
Recipe Idea: Try making a Wild Garlic Pesto or Wild Garlic and Cheese Scones for a tasty treat.
Here’s a simple Wild Garlic Pesto recipe:
Ingredients:
- 2 cups fresh wild garlic leaves
- 1/2 cup olive oil
- 1/4 cup pine nuts or walnuts
- 1/2 cup grated Parmesan cheese
- 1-2 garlic cloves
- Salt and pepper to taste
- Blend the wild garlic, nuts, garlic, and Parmesan in a food processor.
- Gradually add the olive oil until the mixture forms a paste.
- Season with salt and pepper.
- Serve with pasta, on bread, or as a dip!
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Plantain (Plantago spp.)
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Plantain is a versatile plant known for its ability to heal wounds and soothe irritated skin. The leaves can be used raw or cooked.
Tip: Use young, tender leaves in salads or cook older leaves in soups.
Herbal Remedy: Plantain is often used to relieve itching and treat bites, stings, and minor wounds.
Recipe Idea: Make a Plantain Herbal Salve for topical use or Plantain Tea for a soothing drink.
Cattail Shoots (Typha spp.)
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Cattails are often called the ultimate survival plant, as nearly every part of the plant can be used. The young shoots, which resemble cucumbers in flavour, are the most delicious part.
Tip: Harvest the shoots when they’re young and tender. You can eat them raw or cooked.
Herbal Remedy: Cattail shoots are believed to support kidney health and act as a mild diuretic.
Recipe Idea: Make a Fermented Cattail Shoot dish or try your hand at Cattail Pollen Pasta.
Cattail Pollen Pasta
Ingredients:
- 2 cups flour
- 3-4 tbsp cattail pollen
- 1 egg
- ½ cup water (as needed)
- 2-3 tbsp coyote mint or oregano
- Olive oil, salt, black pepper
- Lemon juice & grated cheese (optional)
- Mix flour and pollen, form a well, and add egg and water. Knead into a dough.
- Rest for 1 hour, then roll and cut into pasta strands.
- Boil pasta, then sauté in olive oil with herbs.
- Season with salt, pepper, and optional cheese or lemon. Serve immediately.
Spring foraging opens up a world of delicious wild foods and medicinal plants. Whether you're collecting wild garlic or brewing a cup of red clover tea, these plants can add fresh flavours to your meals and support your health. Always remember to forage responsibly, ensuring you’re harvesting sustainably and correctly identifying plants before consumption. Happy foraging!
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