Time to Forage

When chef Alan Bergo talks about foraging, he sounds like a Tough Mudder competitor waxing rhapsodic about the best obstacles.

“When you first see a patch of plants or mushrooms that are perfect for harvesting, there’s a little thrill, and you’re happy to be out there in the rain, tromping through the mud to get your prize,” he says. “It becomes like a sport, and it’s easy to get hooked.”

Bergo began foraging nearly a decade ago, and every year he expands his wild picks. Although these plants don’t make up a majority of his diet, he recommends foraging as a way to sample new flavors, access a wider array of nutrients, and simply have fun.

“You don’t need to go out on some remote hike to find wild plants to eat,” he notes. “Sometimes, all you need to do is look down.”

Awaken the Past

Most of our ancestors relied on wild plants for a major part of their nutrition and medicine, according to Kenton Whitman, cofounder of ReWild University, a Hawaii-based wilderness-skills program. (For more on rewilding, visit “A Walk on the Wild Side”.)

“Not only are wild plants a dependable food source, but they also provide a stunning array of nutrients, minerals, antioxidants, fats, and protein,” he explains. “They can provide us with nutrition that is missing in our modern diets, while connecting us with nature and giving us all the physical, mental, and emotional benefits that reconnection brings.”

They also offer a link to our hunter-gatherer past, he adds. There’s an ancestral legacy that comes with quietly trekking through a wild space, looking for sustenance — even if it’s just a few greens to throw on your next salad.

Start Simply

The variety of plants you can forage for is almost overwhelming, and the selection will vary depending on your locale. Foraging at the base of a Hawaiian volcano is a whole different adventure than looking for edible options near a northern Minnesota lake. Yet the skillset is the same, says Whitman.

“If you are a forager, it doesn’t matter if you’re in the tropics, the tundra, the desert, or the forest,” he explains. “There are plant foods available for free that will seriously enhance your meals.”

These wild plants are found throughout most of the country.

Dandelion

Sadly considered a scourge by lawn-loving homeowners everywhere, the dandelion is rich in beta-carotene, vitamin C, and numerous minerals. It boasts more protein than spinach and has been used for thousands of years to treat anemia, depression, skin issues, and scurvy.

Every part of the plant is edible, so you can pick leaves, blooms, stems, and even roots. They tend to have a bitter flavor in midsum­mer, so they’re best harvested in spring or fall. Dandelion greens are delicious when lightly braised with butter or added raw to a salad. The leaves and roots can be dried and made into tea, which is often used as a ­diuretic or detox brew.

Nettles

Sometimes called stinging nettles, these plants flourish in both urban and rural settings. Wear gloves when harvesting and pick in May or June before the flowers appear.

Brew both the fresh and dried leaves into a tea to help combat spring allergies. Before adding to culinary dishes, steam the leaves briefly and include with other spring greens.

Lamb’s quarters

We tend to ignore these plants because they’re so abundant and look “weedy.” But this relative of spinach and beets is packed with vitamins and minerals and has often been used to address digestive issues.

Use the leaves in the same way you would spinach. Throw them raw into salads or lightly sauté the greens for a few seconds. The plant has an earthy taste, similar to collards, but with a slightly lemony undertone.

Echinacea

This pretty coneflower has become a kind of cure-all herb, fighting infections, reducing pain and inflammation, and acting as an antioxidant. Echinacea is an ideal addition to a planted foraging space because it’s easy to maintain, tolerates droughts fairly effectively, and regenerates quickly. Plus, it’s a hit with local pollinators.

Use the leaves and flower petals dried for tea. You can also use the roots, but wait to harvest them until late fall, when the plants have withered. This will cause the plant to divert its energy into the roots for winter storage, increasing their potency. Dry the roots in a cool, well-ventilated area until they snap like twigs. After that, steep them in hot water for tea.

Burdock

Known for its anti-inflammatory and antibacterial properties, burdock also contains some powerful antioxidants. Once you identify the plant, you’ll see it everywhere. The stout, common weed has enormous leaves and stems when mature, and it can sport purple flowers that bloom between June and October.

Avoid the especially large burdock and concentrate instead on the smaller, younger plants that are less bitter. You’ll be using the stalk, so discard the leaves. Peel the stalk and then boil it for about 20 minutes. If you’re a fan of bitter foods, you can try steaming the leaves and serving them with other wild greens.