WildEdibles

AlsobySergeiBoutenkoFresh:TheUltimateLive-FoodCookbook(withValyaBoutenko)

TheMiracleofGreens:HowGreensandWildEdiblesCanSaveYourLife(DVD)

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Copyright©2013bySergeiBoutenko.All rights reserved.Noportionof thisbook,except forbriefreviews,maybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans—electronic,mechanical,photocopying,recording,orotherwise—withoutthewrittenpermissionofthepublisher.ForinformationcontactNorthAtlanticBooks.

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MEDICALDISCLAIMER:Thefollowinginformationisintendedforgeneralinformationpurposesonly. Individuals should always see their health care provider before administering anysuggestionsmadeinthisbook.Anyapplicationofthematerialsetforthinthefollowingpagesisatthereader’sdiscretionandishisorhersoleresponsibility.

WildEdibles:APracticalGuidetoForaging,withEasyIdentificationof60EdiblePlantsand67Recipesis sponsoredby theSociety for theStudyofNativeArts andSciences, anonprofit educationalcorporation whose goals are to develop an educational and cross-cultural perspective linkingvarious scientific, social, and artistic fields; to nurture a holistic view of arts, sciences,humanities, and healing; and to publish and distribute literature on the relationship ofmind,body,andnature.

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TheLibraryofCongresshascatalogedtheprintededitionasfollows:

Boutenko,Sergei.Wildedibles:apracticalguidetoforaging,witheasyidentificationof60edibleplantsand67recipes/SergeiBoutenko.pagescm

Includesbibliographicalreferences.Summary:“Thispracticalguidetoplantforagingprovidesreaderswiththetoolstosafelyidentify,harvest,andpreparewildedibleplantsandenjoythehealthandeconomicbenefitsofeatingwild”—Providedbypublisher.1.Wildplants,Edible—Identification.2.Cooking(Wildfoods)I.Title.QK98.5.A1B682013641.3′03—dc23

2012043040

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Forthewildlyadventurousandtheplayfullyrebellious.

IDisclaimer

dentification and use of wild plants requires particular care andattention.Never eat anyplantunless youare absolutely sure that it isedible.Carefullyreadtheintroductiontowildediblesinthisbookpriorto harvesting the plants discussed. The information in this book is foreducationalpurposesonly.Itisnotintendedasasubstituteformedicaladvice, diagnosis, or treatment. The author and publisher and any oftheircounterpartsassumenoresponsibilitywhatsoever foranyadverseeffects encountered by the individual. Because of food allergies, anypersonmayexperienceareactiontoaplantthatisknowntobesafe.Bychoosingtoconsumeunfamiliar,newfoods,thereaderagreestoassumeallrisksandresponsibilities.Pleaseharvestwildedibleswithcare!We live in a society that loves guarantees. In the field of foraging,

however,nothingis100percentcertain.Thetopicofwildediblesisoneof controversy. There are many expert opinions about how foragersshould conduct themselves, and often these experts contradict oneanother. In writing this book, I will likely share viewpoints that willdisagreewithothers.Theinformationinthisbookcomesfromcountlesshours ofmyown research and years of experimentation in the field. Ibelieveinitwholeheartedly,butitisstilllargelymyopinion.Iurgeyouto question my words and develop your own protocol for how youforage.Therearedefiniterisksyouwillencounterwhenharvestingandeatingwildfood,butlifeisfullofrisks,andthebenefitsofediblefloragreatly outweigh the dangers. I approve themessage in this book andsupport readers who want to incorporate nature’s gifts into theirlifestyle.

FAcknowledgments

irst and foremost, I would like to thank my parents for goingagainst the grain and providing me with a first-class alternativeeducation.Thoughmyupbringingwasintenseattimes,ithasshapedmeas theman I am today.Mom, you were right when you said, “You’llthank me later.” Thank you! I am grateful to my sister, who, thoughyounger than I am in years, provides me with a constant stream ofmuch-appreciatedwisdom. Iwould also like to thankNicole Slater forsupplying me with professional photographs and Jessica Musicar,Jennifer Eastman, and JessicaMoll for helping editmybook. Last butnot least, I am grateful to allmy friendswho devoted their time andexpertise to further improve thisbook,especiallyStellaCopeland,whogavemeprofessionalbotanistfeedback.

Contents

CoverOtherBooksbyThisAuthorTitlePageCopyrightDedicationDisclaimerAcknowledgments

IntroductionThePlantsandRegionsofThisBook

WildlyBeneficial

GreensandGreenSmoothies

ChildrenintheWild

1.TheBasicsofWildPlantForagingHoningYourSearchImage

SimpleRulesforForaging

PoisonousPlants

PlantIdentificationProtocol

ConservationandEtiquette

KnowingWheretoLook

ToolsYouWillNeedforHarvesting

2.FieldGuidetoEdiblePlantsAlder—Alnusspp.

AloeVera—Aloebarbadensis

Aspen—Populustremuloides

Birch—Betulaspp.

Blackberry—Rubusallegheniensis

Burdock—Arctiumminus

Cat’sEar—Hypochoerisradicata

Cattail—Typhaspp.

Cedar(IncenseCedar)—Calocedrusspp.

Chickweed—Stellariamedia

Chicory—Cichoriumintybus

Chokecherry—Prunusvirginiana

Clover—Trifoliumspp.

CommonMallow—Malvaparviflora

Currant—Ribesspp.

Dandelion—Taraxacumofficinale

Dock—Rumexspp.

DouglasFir—Pseudotsugamenziesii

Gooseberry—Ribesspp.

Grape—Vitisspp.

Grass(WildandNotSoWild)—Poaspp.

GreenAmaranth—Amaranthusspp.

Huckleberry—Vacciniumovalifolium

Lamb’sQuarters—Chenopodiumalbum

Maple—Acerspp.

Miner’sLettuce—Claytoniaperfoliata

Mint—Menthaspp.

OregonGrape—Mahoniaaquifolium

OstrichFern—Matteucciastruthiopteris

Ox-EyeDaisy—Leucanthemumvulgare

Pennycress—Thlaspiarvense

Pine—Pinusspp.

PineappleWeed(WildChamomile)—Matricariamatricarioides

Plantain—Plantagospp.

PricklyPearCactus—Opuntiaspp.

Purslane—Portulacaoleracea

Raspberry—Rubusidaeus

Salmonberry—Rubusspectabilis

Salsify—Tragopogonspp.

Serviceberry—Amelanchierspp.

SheepSorrel—Rumexacetosella

Shepherd’sPurse—Capsellabursa-pastoris

SiberianMiner’sLettuce—Claytoniasibirica

SowThistle—Sonchusspp.

Spruce—Piceaspp.

StingingNettle—Urticadioica

Thimbleberry—Rubusparviflorus

Thistle—Cirsiumspp.

Watercress—Nasturtiumofficinale

WildGinger—Asarumcanadense

WildLettuce—Lactucavirosa

WildMustard—Brassicaspp.

WildOnion—Alliumspp.

WildRose—Rosaspp.

WildStrawberry—Fragariaspp.

WildSweetPea—Lathyruslatifolius

WildViolet—Violaspp.

Willow—Salixspp.

WoodSorrel—Oxalisspp.

Yarrow—Achilleamillefolium

3.WildEdibleRecipesSmoothies

SaladsandSaladDressings

SpreadsandCrackers

Soups

LightMainCourses

JuicesandDrinks

Sweets

AFTERWORDGLOSSARYRECOMMENDEDREADINGSREFERENCESABOUTTHEAUTHORILLUSTRATIONSOFPLANTPARTS

I

Introduction

twasacoldmorninginmid-Aprilwhenweranoutoffood.Wesaton tree stumps at four thousand feet above sea level and watched asMomrummagedthroughourshabbybackpacks insearchof somethingedible. After several minutes, she managed to round up a half-emptybottleofoliveoil,severalhandfulsofrolledoats,afewclovesofgarlic,and a small container of sea salt.Wewere four days into our journeyandhadtohikeanotherfiftymilestocollectournextfoodparcelintheclosestmiddle-of-nowheretowninSouthernCalifornia.Earlierthatyear,inJanuaryof1998,myparentsdecidedthataspart

of our adventurous lifestyle andhome-schooling experience,wewouldhike the entire Pacific Crest Trail, which stretches from Mexico toCanada along the West Coast. Our team consisted of my mom, dad,sister, cousin (who was visiting from Russia for a year to get a well-roundedAmericanexperience),andme.Noneofushadhikedmuch,butwhat we lacked in practice we made up for in drive. My motherspearheaded the ideaof a six-month, 2,650-milewalk after she readabookabouttheadventuresonethru-hikerhadontheAppalachianTrail.ShedecidedonthePacificCrestTrailbecauseitwasmorewildandhadlesstrafficthanitsEastCoastsibling.Atfirstmyfatherwasnottookeenonsuchalongtrek,butmymom’sdeterminationquicklyappealedtohisadventurous side andhe fell in line. There is a saying inRussia, “Theman is the head of the family,while thewoman is the neck, and theheadcannotturnwithouttheneck.”Astheneck,mymothersteeredourChevyAstrovanintoaparkinglotinfrontofaPlayItAgainSportsstoreinEscondido,California. Therewe equippedourselveswith top-of-the-lineusedbackpackinggearinpreparationforthejourneyahead.Once each of us had a rucksack and sleeping bag, my mother

initializedphase two—foodplanningandmanagement.Sincewecouldnotcarrysixmonths’worthof foodonourbacks,wehadtoplanhowand what to eat in advance. According to the Pacific Crest Trailguidebook, the trail intersects with a small town every sixty to onehundredmiles.Abackpackercouldvisitasmallgrocerystoreorpickupa general-delivery package full of grub in town. Our finite vagabondbudgetmadeitclearthatshoppingforfoodalongthewaywasoutofthequestion. My parents invested all the money they had in bulk food,whichwerepackagedintotwenty-sixresupplyparcels.Becausewehadlittleovernightbackpackingexpertise,wemadeaneducatedguessastohowmuchfoodfivehungryhikerscouldconsume.Ouraverageresupplyparcelcontainedroughlyfivepoundsofrolledoats,sixdatesperpersonperday,assorteddriedfruit,mixednuts,seavegetables,aneight-ouncebottleofoil,randomseasonings,andafewotheressentials.OnceIhadwrappedeachparcelwithathicklayeroftape,myparentsshippedthemoff.Thenwepackedourrucksacksandhada frienddropusoffat thetrailheadontheMexicanborder.Within a week of our April 3 departure, we realized that ourcalculationswereoff.Each foodparcelwecollected lasted four to fivedays instead of the intendedweek. Hiking hungrywas not onlymoredifficult,butlessenjoyable.Attheratewewererunningoutoffood,wewouldalmostcertainlynotmakeittoCanada.Sotherewewere,atthetopoftheworldwithoutfood.Noonesaidmuchasmyfatherrationedoutthelastfewspoonfulsofoatsandoliveoil.Groupmoralewaslow,andquittingouradventureseemedinevitable.Ourstomachsgrumbled;weunderstood that ifwewere to succeed,weneeded toacquiremorefood. Before we took off from our campsite that day, my motherventureddowntothenearbycreektowashherface.Asshekneltonthesandybank,shenoticedaplantthatlookedalotlikecelery.Shepickedit and brought it back to camp for further investigation. Though thestalks of the wild plant were thinner than store-bought celery, theylooked and smelled the same. We knew better than to eat unknownthings,buthungerandcuriositygotthebestofus.Myfatherdecidedtotake the first nibble to see if it caused any negative reactions. Afterseveralminutes of chewing, the verdictwas that itwas indeed edible.Wepickedalloftheremainingstalksneartheriverandstashedtheminourpacksfordinner.

Whenwemadeitintotown,myparentsboughtausedcopyofEdibleWild Plants by Lee Allen Peterson at a local bookstore. It noted wildcelery, as well as many other wild foods, as being edible and readilyavailable.Flippingthroughitspages,wegottheimpressionthatnaturewasfulloffood.Wehadafamilymeetingthatnighttodiscusshowtoproceed.My parents asked each hiker to share his or her concerns inorder to determine whether we should continue hiking the trail. Theunanimous decisionwas to attempt the next section of the pathwhileforaging forwild edibles. If this did notwork,wewould abandon thePacificCrestTrail.Like all new things, venturing into the world of foraging wasintimidating and awkward. During our downtime, we surveyed oursurroundingsandtriedtoidentifythefloraaroundus.Whenwefoundapotential match, someone from our expedition would eat a smallquantitywhiletheothersobserved.Iftheeaterexperiencednonegativeside effects after fifteenminutes,wedeemed thevegetation fair game.We familiarized ourselves with plants such as miner’s lettuce, wildmustard, wild onion, mallow, sorrel, chervil, watercress, and clover.Adding these edibles to our meals allowed us to conserve ourprepackagedfood.Ourfoodshortagesstopped.Andnotworryingaboutgoinghungryallowedustorelaxandenjoyourtimeinnature.Furthermore, because wild food grew in such abundance along thetrail, it soonbecameourstaple.Bytrail’send,60to80percentofourdietwascomposedofwildedibles.Allofthenewplantsweusedinourmealswere freshandextremelynutritious.Ourdiets grew indiversityandledtoimprovedhealth.Wewereastonishedhowmuchweenjoyedthe flavorofour foodandalways looked forward to thenextmeal. Inshort,discoveringwildfoodenabledustosuccessfullyfinishourhike.UponcompletionofthePacificCrestTrail inSeptemberof1998,weallmarveledathowwonderfulwefelt.Ourenduranceandenergylevelswereincredible.Ourcomplexionswereclearandourspiritssoared.Mycousin,sister,andIeachgainedelevenpoundsofpuremuscle,whilemymotherandfatherburnedthroughtheextrafattheyhadcarriedpriortothehike.Allofthesepositivechangeswereindicatorsthatwehadbeenlivingawell-rounded,healthylifestyleonthepath.HikingthePacificCrestTrailwasthebeginningofmyexplorationofwild edibles. Since the age of thirteen, I have continued learning how

advantageouseatingfreeweedscanbeandhavemaintainedavigorouscuriosityforforaging.Throughthisbook,Iwouldliketopassontoyoumy excitement about edibleweeds. I hope that this bookwill plant aseed in you that will grow into a deep appreciation for plants. If Iaccomplish what I set out to do, you will gain from my stories andexperiencesandgoontosafelyforageandenjoywildfoodonaregularbasis.Myprimarymotivationforputtingwordsonpaperistoinspirepeople

tolivemoresustainablyandhealthfullybyintegratingwildediblesintotheirlives.Nature’sfaregivesustheincredibleabilitytosavethousandsof dollars on groceries and instead eat what nature offers for free.Moreover, this foodisunbelievablynutritiousandrivals thebest,mostexpensive nutritional supplements on the market today. Over the lastfifteen years, my travels have introduced me to tens of thousands ofpeople suffering from a variety of health problems. Many of themexperiencedtremendousreliefbyregularlyincludingforagedfoodsintotheirdiet.Perhaps,afterreadingthisbook,youtoowillbeable to tapintothebenefitsandhealingpowersofwildplants.As a secondarymotivation forwriting this book, I aim todispel the

fearthatpreventsthevastmajorityofpeoplefromforaging.Iwouldliketodeconstruct thenotionthat foraging isdangerousand illustratehowpleasant itcanbewhendoneproperly.Today’smediais fullofmoviesandnewsreportsaboutpeoplewhosufferedillfateswhentheymistookpoisonous plants for edible ones. Many of these accounts areinaccurately portrayed and/or dramatized by Hollywood producers toinduceemotion.Suchscarystorieshavedupedusintobelievingthatweput our lives at risk each time we eat something that’s not FDAapproved.YetwhatIlearnedinpracticeiscompletelyopposite—eatingwild food can be as safe as visiting the produce section of a grocerystore.Plantpoisoningsarerareandcanbeavoidedwithcommonsenseandproperknow-how.I am not a botanist, and I don’t claim to hold any accredited

certificationsinthestudyofplants.Iamaregularguywhorecognizedthevalueofwildediblesatanearlyage.Ihavebeeneatingforagedfoodfor over half my life and continue to thrive on what I collect. In thepagesthatfollow,Iaimtochallengeyoutoforage.Iwilldomybesttobalancemyownexperienceswiththelatestresearchonwildedibles.My

hope is that this will give youwell-rounded, safe guidelines to edibleplants. May you find value in my words and joy in the practice ofcollectingnature’sfreefood.Iamexcitedtoembarkonthisjourneywithyou!

ThePlantsandRegionsofThisBook

Oneofthefirstquestionsyoumayhaveforthisbookis,“Doesitcoverplants that are relevant tomy area?”Yes, it likely does. Inmybooks,classes,andsmartphoneapplications, IaimtocoveredibleplantsthatareavailablenotjustinNorthAmerica,butinotherpartsoftheworld.Thus,peoplefromColoradoandArizona,aswellasEurope,Asia,Russia,Australia,andevenIceland,shouldbeabletofindat leastsomeofmyinformationpertinent. Iwon’tdeny that IhaveastrongOregonbias. IhavelivedintheNorthwestformostofmylifeandthebulkofmyplantknowledgehasbeenacquiredhere.Therefore,thisbookmightbeextrainsightfulforanOregonian.However,ifyouliveelsewhere,specificallyinfreshwater,grassland,orforestregions,Ipromisethatmost,ifnotall,oftheinformationinthisbookwillbeapplicabletoyourarea.Ihavedonemyfairshareoftravelingandtodatehavevisitedthirty-onecountries.Asawildfoodlover,ImakeapointtolearnaboutlocalecologywhereverIgo.Myadventureshavetaughtmethatthereisalotof overlap among edible plant life throughout theworld.Many of theplants I have come to know in Oregon grow abundantly abroad. Forexample,IhaveharvesteddandelionsinGermany,Thailand,Fiji,Russia,and Bolivia. One explanation for this may be that our planet iscomprised of only six major climate regions, or “biomes”: freshwater,marine, desert, forest, grassland, and tundra (University of CaliforniaMuseum of Paleontology 2007).While the earth is incredibly diverse,each of the six biomes share similar properties, such as temperature,weather, animal population, and vegetation (Campbell 1996). Thus, aEuropean, South American, and Canadianmight be able to forage thesamewildediblesiftheyallliveinasimilarenvironment.Many wild edible books classify plants by their region. Some evenhavediagramsthatdepictaveryspecificareawhereaplantsupposedlygrows.While this canbehelpful, it can also bemisleading. Plants are

livingorganismsthathavetheabilitytotravel.Byattachingtheirseedstoanimalsandhumansorby spreading themvia thewindor throughotheringenioustechniques,plantscanpropagateoffspringglobally.Thatis why you can find native European dandelions growing around theworld. Some of my favorite wild edible books were written for NewZealand,Alaska,andtheeasternUnitedStatesandsupposedlyhavenorelevanceforthePacificNorthwest.Yet,inpractice,Ihavefoundthemtobeveryhelpful.Ihavespentcountlesshourscompilingplantsforthisbook that are common inmanyparts of theworld. It ismyhope thatyouwill find itusefulwhereveryou reside.To illustrate this further, Iwouldliketoofferastory:A few years ago I was invited to visit Australia to do a series of

lectures on wild edibles and green smoothies. The organizers toldmethatpeoplewantedahands-oncoursethatwouldtakethemout inthefield. Iwasnervous,becauseIhadneverbeentoAustraliaandhadnoideawhatgrewthere.Beingyoungandambitious,Iwentinspiteofmyhesitations, thinking that if I couldn’t find any plants to talk about, Iwouldrefundeveryone’smoneyandgohome.On thenightbeforemy firstclass inPerth, Iwas invited togosalsa

dancing with my hosts. I agreed, without really knowing what I wasgettingmyself into.On thatparticularweekend,Perthwashosting theInternational Red Bull Air Races, and the streets were teeming withpeople. After several hours of dancing in a packed nightclub, I gotseparatedfrommyhostsandwas left tofendformyself.Atoneinthemorning I decided to make my way home. I had my host family’saddress in my pocket and figured that I could hail a cab to take methere.Thisplandidn’tworkout.Therewerethousandsofotherpeoplewiththesameidea,andthelinesfortaxisweremileslong.My hosts lived twenty miles outside of Perth, which limited my

optionsforgettinghome.Idecidedtogetahotelroomforthenightandsortthingsoutinthemorning.Again,theairracesmadethisimpossible.Every room in every motel, hotel, and hostel was booked. Then Irecalledthattherailroadtracksranfromthecitycentertowithinafewmiles ofmyhost’s house.Not knowingwhat else todo, I took adeepbreathandstartedwalking.Itturnedoutthatthiswasthebestthingthatcould’ve happened to me. The tracks were lit by street lamps, whichilluminated the plants beneath them. For six glorious hours, I walked

and laughed out loud as I recognized plants I was familiar with backhome.When I walked in the door of my hosts’ house at seven the next

morning, I found them on the phone with the local police filing amissing-personsreport.Theywerestartledbutrelievedtoseeme.WhenItoldthemwhereIhadbeenandwhatIhaddone,theirworriedfacesonly got more serious. “You walked twentymiles?” they exclaimed. Itold them aboutmy night and assured them that Iwasn’t too tired toteachmywildedibleclassthatday.

COMMONNAMESVERSUSLATINNAMESNamingplantscanbeproblematic.Iamalwaystemptedtorefertowildediblessolelybytheircommonname(thelocalnamegiventoa particular plant species, such as lamb’s quarters, dandelion, orpurslane), because these titles seem friendlier and are easy toremember. But common names vary depending on whom I’mtalkingtoandwhatcountryorregionI’min.Thus,commonnamescanleadtoconfusionandfrustration.Ontheotherhand,Latinnames(thenamesusedbyscientistsforthegenusandspeciesofaplant)remainthesametheworldaroundandare a foolproofway to communicate specific plants andplantspecies. Why not use Latin names, right? The drawback to thisapproach is that few people outside the science community arefamiliar with these naming structures. Latin names are long andhardtopronounce,andsometimesscarepeopleawayfromthemainobjective—harvestingandeatingdeliciouswildedibles.Inanefforttocreateabookthatreachesouttoabroadscopeofpeople,Ihavedecidedtouseboth.Imostlyrefertoplantsbytheircommonnames,butoffertheLatinalternativeforthoseinterested.When I need tomake note of a specific plant, I use the scientificnamingsystemtoavoidmisunderstanding.

WildlyBeneficial

During my first trip to New Zealand, I was stuck in an airplane fortwenty hours while crossing the Pacific Ocean. I decided to kill sometimebymakingalistofasmanyadvantagestowildediblesasIcouldthink of. As I brainstormed, I tried to give every thought an equalchance,nomatterhowsillyitseemedatfirst.Withinforty-fiveminutesIscribbled two full pages of benefits. In this section I would like toelaborateonthetopreasonsforforaging.

FreeFood

Mint, an online budgeting website, claims that the average Americanspends roughly $581.46 on food anddrinks eachmonth.According toMint’s aggregated user data, a typical grocery store trip costs $41.97,while a meal in a restaurant averages around $28.47 (2011).Additionally, the United States Department of Agriculture reports thattheConsumerPriceIndexforfoodincreased0.8percentbetween2009and2010andisforecasttoincrease3.5percentin2012(UnitedStatesDepartment ofAgriculture 2012a). Food is expensive and continues torise in cost. Since I value healthy food and fresh produce,my groceryexpenditure is substantially more than that of the average person.Duringthecoldmonthswhenwildediblesarenotavailable,myweeklytrip to the health food store costs me between $80 and $100. Somemonths it isdifficult to spendsomuchmoneyongroceries,buteatinggoodfoodismyformofhealthinsurance,andthusIcontinuedoingit.On the other hand, wild food is plentiful, free, and available toeveryone. During the spring, summer, and fall months, I embracenature’sgiftsandgratefullywelcomethemintomybelly.Overthelastfive years, I’ve managed to lower my grocery bills significantly byforaging.Ona typical summerday I’m likely tokick-startmymorningwithafreshlymadesmoothieofchickweed,purslane,frozenberries,andripe seasonal fruit. At lunch I indulge in a salad or wrap made fromgardenveggiesandedibleweeds. I finishmydaywithaheartydinnerconsistingofdandelionpesto,quinoapattieswithassortedwildedibles,andcoconutenergyballsfordessert.Thesemealsarepleasanttoeatand

providemewithhardcorenutrition.WhileIdon’tabstainfromshoppingfor food during the summermonths, I go to the grocery store far lessfrequently,andmyfoodbilldiminishesdramatically.To further illustrate my point, I would like to describe how non-traditional greens saved a retreatmy family conducted in Australia inMay of 2011. In the year leading up to our retreat, Australia sufferedsome really cold, wet weather, and food prices were astronomicallyhigh.Theseventypeoplewhowereattendingexpected topartake inaseven-day,all-you-can-drinkgreen smoothiechallenge.Threedays intoour retreat, however, we had already surpassed our budget foringredients. It became clear that if something didn’t change, the nextfourdayswouldemptyourbankaccountandputusinthered.Luckily,Idiscoveredthattherewasasmallorganicfarmonanadjacentproperty.Iwalkeddowntonegotiateabulkpurchasewiththeowners.Theywereveryfriendlyandeagertohelp.AsItouredthefarm,Ibegannoticinganabundanceofedibleweeds,suchasdandelion,purslane,lamb’squarters,yam leaves, and countless others. I asked the farmers howmuch theywouldchargeme topick theirweeds.Theystarted laughing; they toldme that they ought to pay me for helping them weed, and gave mepermission to harvest tomy heart’s content. For the remainder of theretreat,theBoutenkoswereblendinglocalAustralianweedsforfree.Ourguestswereecstatic.Theycouldn’tstopravingabouthowgoodtheyfeltonedibleweeds.Manyofourretreat-goerssworethatsmoothiesmadefromwild ingredientsweremore satiatingandprovidedhigher energylevels.Thankstowildherbs,wewereabletobenefitfinancially,andweintroducedseventypeopletoforaging.Astheretreatnearedtheend,ourparticipants demanded a weed walk on the farm. Once again, thefarmersobliged.Theyweresoamazedatthestirtheirweedshadcreatedthattheylaterconfidedinmethattheyweregoingtosellweedsatthenextfarmers’marketinadditiontotheircultivatedproduce.

Anabundanceofwildediblesharvestedinoneafternoon.

A.AnabandonedfruittreeinanOregonparkproducesanabundanceofsweetplums.

B.Collectingfruitbenefitsyouandthetree.Yougetfreefood,andthetreeisabletoproducemorethefollowingyear.

C.Rottingfruitisacommonsightunderneighborhoodfruittrees.

When talking about free food, I like to include forgotten fruit.Overthe years, I’ve noticed many apple, apricot, fig, pear, and persimmontreesscatteredaroundmyhometown.Thesetreeshavebeenabandonedand are rarely sprayedwith pesticides.Many are easily accessible anddropfruitonpublicland.Thisripe,localfruitisdeliciousandshouldbecollectedandenjoyed.I’mbewilderedthatpeoplewillbypassanappletree in their own backyard, only to go to the grocery store and buy

nonorganic apples for $3.99 a pound. I’ve asked people on manyoccasionswhytheydon’teatthefruitfromtheirtrees.Thetypicalreplyis“itdoesn’ttastegood”or“thefruithasbrownspots.”Lastfall,whilegleaningapples,Icameuponamagnificenttreeloaded

withbeautifulredfruit.Thistreewasonprivateproperty,soImarcheduptothefrontdoortoaskpermissiontopicksomefruit.TheladyatthedooraskedmewhyonearthIwantedher“wormy”apples,beforegivingmethego-aheadtopickherfruit.IslicedtheapplesIhadcollectedanddried theminto thinchips inmydehydrator.When theywereready, Ipacked a small bag and brought them back to the woman. She wassurprised to see me again and gratefully accepted my offering. Now,wheneverIrunintoheraroundtown,shecan’tstopravingabouthowdelicious her own apples are. Hopefully, tasting her own apples willmakeherconsiderpickingthemintheyearstocome.Nexttimeyouseealonelyfruittreeorabountifulchickweedpatch,harvestitandenjoyit.

HealthierforYouandthePlanet

Another wonderful advantage to wild edibles is their immensenutritional value. Like store-bought greens, wild food is loaded withvitamins, minerals, fiber, carbohydrates, and phytochemicals. All ofthese elements contribute to a healthier state of being. Unlikeconventionalkaleandarugula,wildfoodshavenotbeentamperedwithand remainpure.Most domesticatedproducehas beenhybridized andselected for flavor and transportability, and is increasingly geneticallymodified (Kallas 2010). According to Adam Drenowski and CarmenGomez-Carnero, such practices have the tendency to reduce thenutritional value of our food (2000). In addition to producing lessnutritionalfood,large-scale,commercialfoodgrowersoftendepletethesoil ofminerals throughpoor farming techniques. In this respect,wildediblesarealsosuperior,becausetheygrowinareaswheresoilqualityremainshigh.Evenifyoueatweedsthatgrowindepletedsoil,theyarelikelytobe

more nutritious than conventional crops. Weeds are hardy andaccustomedtosurvivinginharshenvironments.Manyhaverootsystemsthataredeeperthanthoseofdomesticatedplants(Schofield2003).This

allowsthemtodrawwaterandmineralsfromdeepbeneaththeearth’ssurface.Nexttimeyouspotadandeliononyourlawnafteraprolongeddry spell, notice how it remains green, while the grass around it hasstarted to turn brown. If you would like to investigate this matterfurther, try pulling a dandelion. Is it tough? Does it fight to staygrounded? This is likely a sign that it has deep roots and a highnutritionalmakeup.For this reason, Imake it apointnot toweedmyproperty. If I notice lamb’s quarters sprouting in my garden, I allowthemtogrow.In addition to being healthy for your body, harvesting wild food is

morekindtotheplanet,becauseitreducestheamountofwastecreated.WhenIwalkintoasupermarket,Isometimesfeeluneasyatthethoughtofhowmanyresourceshavebeenwastedonpackaging.Chipsaresealedtightinaplasticbag,andcrackersaredouble-packagedinplasticandabox, because that’s a requirement ofmodern food-safety rules. Once Iconsumethechipsorthecrackers,thebagwillbethrownintoalandfill,where itwill remain for thousandsofyears.Ontheotherhand,eatingwildediblesorhomegrownvegetablescreateszerotrash.Anyscrapsleftoverfrommealpreparationgointomycompostpile,wheretheybreakdownintorichsoilthatwilleventuallyaidinthegrowthofmorefood.For me, this is reason enough to keep eating homegrown and wild-harvestedfood.

LocalFood

In 1969 the US Department of Defense performed a comprehensivenationwide study to determine the average distance food travels fromfarmtoplate.Thestudyfoundthatproducetraveledanaverageof1,200miles to get to consumers (Brown and Pilz 1969). Brian Halweil, aresearcherattheWorldwatchInstitute,claimsthisfigureislikelyhighertoday—sittingsomewherebetween1,500and2,500miles.Someofthedisadvantages of such practices include loss of freshness, food beingharvestedandeatenbeforeitisripe,andamassivewasteoftheearth’sfiniteresources.Halweilsays,“Wearespendingfarmoreenergytogetfoodtothetablethantheenergywegetfromeatingthefood.Aheadoflettuce grown in the Salinas Valley of California and shipped nearly

3,000miles toWashington,DC,requiresabout36timesasmuchfossilfuel energy in transport as it provides in food energy.” If this samelettuceisshippedoverseas,theratiooffuelenergyconsumedtocaloriesprovidedjumpsto127(Halweil2002).WhenIlivedinHawaii,Ifoundit impossible to buy a Maui-grown pineapple, because they were allexported off the island. If Iwas craving pineapple, I had to go to thestoreandpurchaseonegrowninCostaRicaorEcuador.Likewise,whentraveling in New Zealand, it was hard to find apples not grown inWashington State, andhere in the apple-producingNorthwest, grocerystoresregularlysellapplesfromNewZealand.Thisiscompletelyabsurdandgoesagainstanykindoflogicandreason.Someresearchersestimatethateatingregionallysourcedmealscould

reduce petroleum consumption by four to seventeen times (Halweil2002).Wild edibles are a textbook example of local food. If you findweedsgrowing in theparkacross the street fromyourhouse, you canavoid petroleum expenditure altogether. By walking over to thedandelion patch and harvesting yourself a meal, the only energyexpendedisyourown.Thisiscommonlyreferredtoas“exercise.”Suchroutinesbenefityou,whilehelpingyoutoreduceyourcarbonfootprint.In addition to being friendlier on the environment, local food may

help our bodies acclimate to their surroundings. In Discovering WildPlants, Janice Schofieldwrites, “Eating plants in your local area is thebest way to become acclimated to climate and resistant to illness”(2003).Iknowthistobetruefirsthand.Whiletravelingtheworld,I’vefoundthatifIbeginincorporatinglocalandwildfoodintomydietfromthe moment I arrive, I’m much less likely to feel sick during theadjustment phase. Consuming greens such as dandelions,mallow, andpurslane aids my body in overcoming jet lag and enables me torecuperate faster after traveling. Likewise, during the cold months ofwinter, if you can find or grow fresh edible weeds, eating them willboostyourimmunesystemandwardoffseasonalillnesses.

ExpandYourFoodOptions

Asmodern foodgrowersandmanufacturerscontinue to streamline thefoodsupplyandstriveforconvenienceandprofit,ourdietsbecomeless

diverse and our health diminishes. For example, apples that keepwellduring transportation and have a uniform appearance trump thethousandsofoldervarietiesand those thatnaturehasprovided. InhisbookInDefenseofFood,MichaelPollanwritesthattheaverageAmericaneatsasubstantially lessdiversedietnowthanhisorherancestorsdid.According to Pollan, humankind has historically consumed upward ofeighty thousand species. Today that number has dropped to aroundthree thousand (2008). When you think of pizza, pasta, hamburgers,bread,decadentdesserts,andbeverages,itmayseemlikeawidescopeoffood.Thebuildingblocksofalltheseeats,however,arethingssuchascorn,cornby-products,wheat,meat,andsugar.Wehavehomogenizedourfoodintowhatismosteconomical,notwhatismosthealthy.I believe that as hunters and gathers, we ate wildly diverse dietscomprisedofthousandsofingredients.Haveyoueverheardthephrase“eatabalanceddiet”?Ihaveponderedthisexpressionmanytimes. It’sso simple, yet so wise. Perhaps the person who first mumbled it wasreferringtotheabundantenvironmentaroundhim.Maybehelecturedacaptivated group of Neanderthals about eating things from the fields,mountains,and lakes.There ismuchevidenceof thiswhenwe lookatthe diets of indigenous cultures. According to Daniel Moerman, anethnobotanist, precontact Native Americans are known to have usedthousands of plants in their diet each year (1998). Such diversity ispossible today through foraging. Wild edibles are a fabulous way toexpand your diet, as there are thousands of them.When you learn toidentify just one plant, you have the potential to expand your dietexponentially. For example, the common dandelion has two hundredrelatives (Wildflower Finder 2012). If you learn to recognize adandelion, you could potentially increase your diet by two hundredingredients.Anotherbenefitwegainfromeatingadiversedietisaddednutrition.JohnKallaswrites,“Themostnutritiousdietisadiversedietofhealthyfoods”(2010).Wildediblesgiveusmanymoreoptions.Differentfoodscontain different amounts and kinds of vitamins, minerals, and othernutrients. For example, Granny Smith apples, pomegranates, and wildstrawberriesarerichiniron,whilepumpkinseedscontainhighamountsof zinc. The more variety you can add to your diet, the better yourchancesarefornourishingyourbodyandmaintaininghealth.

Wildediblesincreasefooddiversity.

In the interest of good health, I would like to mention that mealdiversityisbestpairedwithmoderation.Inmyrelativelyshortlife,I’veexperiencedmany types of foods. I was born in Russia, where I liveduntil I was five. During that time, my family ate a typical Russiancuisine, which consists of lots of meat, dairy products, and processedfood.Thisdietledmybodytodeveloptheearlysymptomsofdiabetes.Whenwe immigrated toAmerica,wewere shockedby thewealthandvarietyoffoodavailable.Asafamily,weembracedtraditionalAmericanfoodandinlessthanthreeyearsfellpreytoserioushealthproblems.In1993, after my mother, father, sister, and I were all diagnosed withsupposedly irreversible illnesses,we began eating a diet based on rawplants, and we regained our health. In addition to reversing diabetes,asthma,hyperthyroidism,andarrhythmia,ournew lifestyle instilled inusadesire to seek totalperfection. Just feelinghealthywasno longergood enough. We strove to attain our maximum potential and againdisregardedtheneedforamoderatediet.Undertheguidanceofexpertsin various fields,we began experimentingwith different practices.We

committedseveralmonths toaradical fruitariandiet (adietconsistingsolely of fruits). Some months were spent fasting on water or juice.There were periods whenwe ate nuts and times whenwe didn’t.Wesprouted,tooksupplements,andevenatenothingbutgreens.Theresultofalltheseextremeswasmoreorlessthesame.WheneverIleaned too far in one direction,my healthwould suffer. For example,after months of eating only sweet fruit, my teeth developed cavities.Likewise, when I ate a diet consisting solely of greens, my bodyaccumulated too many alkaloids, which made me feel nauseous andungrounded.Despitesuchobservations,IhadtogothroughseveralmorehealthissuesbeforeIwaswillingtolookatmyconvictionscritically.InthepastI’veknownpeoplewhoabandonedconventionalfoodwhenthey discovered wild edibles. Based on my previous trials andtribulations, I strongly discourage this behavior.While foraged food isamong the healthiest available to us, it can cause problems if weoverindulge. Your body does not like to be shocked by drastic dietaryshifts.Easeintowildediblesslowly.Onceyou’resurethateatingedibleweeds agrees with your body, it is okay to increase the amount youconsume.Thenyoucangooutandenjoyallthatnaturehastoofferinadditiontothefoodsyouknowhavealwaysmadeyoufeelgood.Learnto trust your body and its cravings. Though this can be difficult,following cravings and repulsions always yields the best results.Unfortunately, because we are all unique, I cannot provide an exactrecipeforwhatamoderate,diversedietlookslike.Thisissomethingweeachhavetofigureoutindividually.

PreparationforUnfortunateEvents

Beinglessreliantonpurchasingfoodfromagrocerystoreallowsyoutobemoreself-sufficient.Thisisavaluableskill.WhileI’mnothopingforamajorworlddisaster,Itakecomfortinknowingthat,ifoneoccurred,Icould provide food for myself and loved ones by foraging. I haveattendedseveralmajorsurvivalistconferencesandlistenedtonumerouskeynotespeakersproclaimwithcertaintythatamajoreconomiccollapsewilloccurinthenearfuture.Mostofthesepresentersadvisestockpilingfood and ammunition. I find this type of thinking amusing, because if

civilizationcametoanend,anysavedrationswouldsoonerorlaterrunout,andyouwouldbebackatsquareone.Tome,stockpilingisn’t thesame thing as being prepared. I feel equipped to face troubled timesbecause Ihave theknow-how tocontinuemeeting life’sbasicneeds inany situation. Stockpiling is merely a way to postpone struggles.KnowingwhatIcaneatinmysurroundingsisliberating.IfIneededtosustainmyself foryearsonwildfood,Icoulddoit. Iwould,nodoubt,havetoadjustmycomfortable,modernlifestyle,butnatureisbountiful,andIamcertainthatIcouldliveoffthelandinapinch.

Foragingasagroupisfun.

BringPeopleTogether

Foragingcanandshouldbedonewithfamilyandfriends.Goingonfoodhuntsisengagingandfunforpeopleofanyage.Thinkabouthowmuchyoubondwithyour lovedoneswhenyou shareameal together.Nowimaginehowmuchmore connected youmight feel had youharvestedthe key ingredients for the meal from the wild. Group foraging canprovidememories thatwill last a lifetime. And don’t forget to engage

your children. Foraging as a family is a greatway to spend timewithyour kids in nature. When your children accompany you on a wildedibleexcursion,youalsohavethebenefitofhavingmoreeyestohelpyoufindtastytrailsidenibbles.

HelpFarmers

Organicfarmerscanincreasetheirprofitmarginbysellingedibleweedsthat growon their farms insteadof throwing themaway. For thepasttwo summers I havebeenvolunteeringona friend’s farm inMissoula,Montana. The amount of purslane, mallow, clover, chickweed, lamb’squarters,nettles,andplantaingrowingonDave’slandishardtobelieve.Easily50percentofhiscrop iscomprisedofunintentional food.Asanorganicfarmer,Davebarelymakesendsmeet.Hehas lotsofexpenses,andhispricescannevercompetewiththoseoflarge-scaleconventionalfarmersandsupermarkets.AsIgottoknowDavebetter,Ibegantellinghimaboutthebenefitsoftheweedsgoingtowasteonhisfarm.Icouldtellthathewasabsorbingmyinformation,becausehiseyeslitupatthementionof suchexoticgreens.Finally, aftermanyconversations,Davebegansellingwildediblesatthelocalfarmers’market.Hisboothoffereda service that no store could provide, and his profits increasedsignificantly. Best of all, Dave’s team barely had to do any work tocapitalizeonthisnichemarket,becausetheweedswerealreadygrowingonhisfarm.Throughoutmytravels,Ihavemetmanyotherfarmerswhohavesharedsimilarstories.

ExposuretoNature,FreshAir,Sunshine,Exercise,andRelaxation

Ifyouarestillnotconvincedthatwildedibleshavethepowertoenrichyourlife,considerthis:theygetyououtside.Onceintheoutdoors,youbreathefreshair.Yourskinisexposedtosunlight,whichfillsyourbodywith vitamin D. You walk, crouch, and dig, all of which is excellentexercise. Furthermore, many researchers have concluded that simplylookingatanoutdoorenvironmentisconducivetobetterhealth.RogerS. Ulrich, director of the Center for Health Systems at Texas A&MUniversity, discovered that patients whose hospital rooms overlooked

trees had an easier time recovering from surgery than those whoseroomslookedoutonbrickwalls.Patientsabletoseenaturegotoutofthe hospital faster, had fewer complications, and required less painmedicationthanthoseforcedtostareatmanmadeenvironments(2002).Rachel Kaplan and Stephen Kaplan, professors at the University ofMichigan,claimregularaccess tonature improvesconcentration,helpsthe body recover from physical illness, decreases mental fatigue,eliminates stress, increases a sense of well-being, and improves mood(Clay2001).Anywayyoulookatit,natureishealthy.Foragingissimplyanotherreasonandanotheropportunitytogetoutside.

GreensandGreenSmoothies

Oneofthebestreasonstoaddwildfoodtoyourdietisthesimplefactthatmanyofthemareleafygreenvegetables.Addingmorefreshgreensto your meals will dramatically improve your health. After years ofresearchandcountlessexperimentsonmyself,Ihaveconcludedthereisno substitute for a diet rich in leafy greens. It’s true that we are allunique. We come from different backgrounds, have distinctiveconstitutionsandbloodtypes,andrequiredifferentpracticestoachievethesameresults.YetIhavenevermetapersonwhodidnotbenefitfromeating fresh greens. Over the past five years, my family and I haveconductednearly twentyweeklonggreen smoothie retreatsworldwide.During our retreats, we’ve witnessed hundreds of people heal theirbodies from various ailments. After seven days of drinking smoothiesmade from fresh vegetables and fruits, retreat participants noticeimprovements in their diabetes, insomnia, psoriasis, hypertension,osteoporosis, colitis, and many other health issues. One lady lost somuchweightandbecamesorejuvenatedatourworkshopthatherownmother didn’t recognize herwhen she pickedher up from the airport.Many of our retreat-goers have since implemented what they learnedfrom us and have been able to completely reverse their “irreversible”healthproblems.Thesecretbehindleafygreensliesintheirmolecularmakeup.Green

vegetables,especiallythosethataredarkgreen,arerichinchlorophyll.When you eat spinach, kale, miner’s lettuce, lamb’s quarters, and/or

mallow,youareingestingachemicalsubstancethatisincrediblysimilartohemoglobin,theoxygen-carryingpigmentofredbloodcellsthatgivesthem their color and helps distribute oxygen throughout the body.Chlorophyll differs fromhemoglobin in its central atom, but it closelyresembleshumanblood(Boutenko2005).Whenyouingestchlorophyll,you help your body rebuild and replenish red blood cells. This boostsyour energy levels and builds a hearty immune system. Additionalbenefits of chlorophyll include cleansing the body of toxins; fightinginfections; breaking down calcium oxalate deposits; healing wounds;reducinginflammation;improvingcirculation,digestion,andvision;andeliminatingbadbreath.In addition to chlorophyll, green leaves are also packed with life-

enhancingvitamins,minerals,protein,andfiber.VitaminsA,C,andK,plus folic acid, magnesium, and calcium, help to further boost yourimmune system and repair anything that is out of order. Finally, thedense cellulose matter, better known as fiber, assists your body instrainingawayanythingthat’snotconducivetogoodhealth.Accordingto Myron Winick, the molecule of fiber looks like a sponge under amicroscope (1992). In the sameway thata spongeabsorbs spills, fibersoaksuptoxicsubstanceswithinyourbody,whicharethenflushedfromyourbodyviaabowelmovement.Adequatefiberconsumptionhasalsobeen shown to positively affect high blood pressure, high cholesterol,diabetes,andcancer.AccordingtotheUSDepartmentofAgriculture,ahealthyadultshouldconsumetwenty-sixtothirty-onegramsoffiberperday (Keefe 2011), but average Americans eat less than half of that(Winick1992).Onecupofcollardgreenscontainssixgramsoffiber.Ifyou incorporate fresh fruit, salads, nuts, and seeds into your dailyroutine,youcouldeasilymeetyourfiberrequirements.Unfortunately,youcannotreapthebenefitofgreens ifyoudon’teat

them.Whencomparedtocomplex,processedfoodwithartificialflavors,greens can taste bitter and unpleasant. They require time andpreparationinordertobeenjoyable,andtheirhigh-fibercontentmakesthemtoughtochew.Thisispreciselywhyblendinggreensinasmoothiemakessense.Whenyoublenddarkgreenswithfreshfruit,youcreateadrinkthatisbothnutritiousandtasty.Blendingpulverizesbutdoesnotdestroythefiber,andthefruitsweetensthebitternessorstrongflavorofmany greens. Furthermore, a blender enables you to achieve a more

varied diet by pulverizing greens that are spiky, fuzzy, or otherwiseunappealingintheirrawform.Consuminggreensinliquidformiseasy.Thus, smoothies enable you to eat more leafy vegetables regularly,whichimprovesyourhealth.Mymother,VictoriaBoutenko,islargelyresponsibleforpopularizing

green smoothies. In 1999,my family began running intominor healthproblems after eating an extreme raw food diet. After ten years ofoverindulging in fruitsandnuts,wehaddevelopeddentalcavities, feltenergy lulls regularly, and suffered from constant food cravings. Mymother thought these symptomswere a sign that our dietwas lackingnutrients and began researching solutions. Her research led her todiscoverthenutritionalpotencyofgreens.Greensmoothiescameaboutaccidentally, while we were experimenting with ways to easily andpainlessly consume more leafy vegetables. Once we began drinkingsmoothies, our health problems disappeared and our energy levelsreturned.SeveralyearsagoIdecidedtotakemymother’ssmoothieconceptand

apply it towild edibles, and started adding them tomy smoothies.AtfirstIwasskepticalthiswouldtastegood,becauseforagedgreenstendto be more intensely flavored than even the darkest store-boughtvegetables.Iwaspleasantlysurprised,however,whenthefirstsmoothieImade tastedphenomenal! Ibeganmakingwildgreen smoothiesonaregular basis to see what effect they would have on my health andenergy levels. Almost instantly, I noticed an increase in vigor. Mydigestionimprovednoticeably,andIbegantofeellighteronmyfeet.Iobservedthatdrinkingaquartofsmoothieanhourbeforeaten-milerunwould curb my hunger and provide me with high energy. After aworkout, I witnessed less soreness, and my muscles took less time torecover.Ienjoyedboththetasteandbenefitsofwildgreensmoothiessomuchthattheyhavebecomepartofmyroutinepractice.Anotherhugebenefitofsmoothiesisthattheytakeverylittletimeto

make.Whoamongushasnotputoffmakingasaladoutof lazinessorlack of time? On the other hand, throwing several ingredients in ablender and flipping a switch takes seconds. Knowing how fast andsimple it is tomakeasmoothiehelpsmeconqueranyandallexcuses.I’vepromisedmyselfthatifIeverfindmyselfunwillingtomakeathirty-secondsmoothieinthenameofhealth,I’llneedtochangemylifestyle.

Finally, homemade green smoothies giveme peace ofmind; I knowthat the ingredients in the blender are of the highest possible quality.Howmany store-bought products can you say that about?My typicalmorning blend consists of one or two seasonal greens, one or twoseasonal fruits, and water. I simply love that I can count all theingredients on one hand. The wild greens I select offer even moreassurance,because Iamconnectedto theirgrowingenvironment. Iampresentduringtheharvest,whichensuresmethatmyfoodhasnotbeenaltered in a science lab. I highly recommend experimentingwithwildsmoothies,asthisisperhapsthebestwaytoincorporatewildfoodsintoyourdiet.Youcanfindmyfavoritegreensmoothierecipesinchapter3(thispage).

ChildrenintheWild

Much has been written about the importance of exposing children tonature. Books such as Last Child in theWoods, by Richard Louv, haverevolutionizedhowweseetelevision,theinternet,andvideogamesbypresentingconvincingdatathatillustratehowexposuretotheoutdoorsis crucial for the physical, emotional, mental, and even spiritualdevelopment of children (2008). In this section I aim to summarize“naturedeficitdisorder”andpushyoutospendmoretimeoutsidewithyourchildren,brothers,sisters,cousins,andfriends.Theplainand simple truth is that childrenneed regularexposure to

the natural world. Such exposure leads to reduced stress; increasedhappiness, self-worth, and motivation; and improved physical fitness,balance,coordination,andevenbraindevelopment.Beyondallofthat,spendingtimeinthenaturalworldsatisfiesachild’sneedforautonomy.Though thesebenefits arewidelypublicized,natureandour children’scontactwith it arediminishing rapidly.According to theChildrenandNatureNetwork,only6percentofchildrenbetweentheagesofnineandthirteenspendtimeoutdoorsinatypicalweek(2008).Insteadofplayinginthesunshine,theaverageAmericankidspendsmorethanthirtyhoursaweekwatchingtelevision(Gold2009).Theinternet,videogames,cellphones, andother technologicaldevicesabsorbevenmore time.WhiletheUnitedStatescurrentlyleadstheworldinnature-deficientchildren,

thisisquicklybecomingaglobalepidemic.Itcanbetemptingtoscapegoatparents,themedia,andalltheother

usualsuspectsthattakeourattentionawayfromshrubs,trees,andgrass,buttherealityisthatwearealltoblame.Technologyiscaptivating.Aswe advance, we prioritize our new electronic devices over nature. Tosome extent this is unavoidable, as we live in a modern age. It isimportant,however,tobalancethetimewespendpluggedinwithtimein the great outdoors. Nature is simply irreplaceable. When we areoutdoors,we connect to our deepest ancestral roots, and our instinctscomealive.Thiscannotbeachievedinthevirtualrealm.Itcanonlybediscoveredinthewilderness.Formany of us, somuch time has elapsed sincewe truly immersed

ourselves in nature that it can feel intimidating or awkward to jumpback in. But if you push yourself to go hiking, camping, or foraging,you’llfeelcomfortableagaininnotime.Thinkbacktoatimewhennoneofyourfriendsownedcellphones.Howwerethingsdifferent?Howdidyou interact?Whatdidyoudo togetherbeforeyouwatchedvideosonYouTubeorupdatedyourFacebookstatus?What I remember is that I spentmore time outside connectingwith

mylovedones.MyfriendsandIfrequentlymetintheparkandspentthebulkofourinteractionsinnature.Evenasteenswedidn’tfeeltoooldtoplayincreeksandclimbtrees.Wewerenotunique.Irememberhowthemajorityof theyouth inAshland,Oregon, congregated in theplazaorthepark after school andonweekends tohangout until their parentsforced them to come inside for the night. All the time spent outdoorswasrestfulandincredibly fulfilling.Unfortunately, ifyouvisitAshlandtoday, you will find only a fraction of the young population hangingaroundoutdoors.Today’syoungergenerationsarelosingtouchwiththewild,anditisuptoustojump-startthatconnectiononcemore.Foraging is a great way to immerse children of any age in the

wilderness.Learningnewplantsislikemeetingnewfriends.Itexpandstheworldbyencouragingapersontonoticetinylifeforms.Natureitselfisstimulating,fulfilling,andallowstheimaginationtocomealive.Whenmy niece, Lily, was five years old, she struggled to keep up with theotherkidsinherclassataconventionalschool.Herparentsdecidedtotry an alternative and enrolled her in a nature school based on theprinciplesofRudolfSteiner.Unlikeregularpreschool,Lily’sclassspent

fivehoursinnatureeveryday.Lilybeganmakinghugestridesandoverthenextyearnearlycaughtuptotheacademiclevelofherseven-year-oldbrother.Mybrotherandhiswifeweresoimpressedwiththechangethey witnessed in their daughter that they began spendingmore timeoutdoorsasafamily.

Childrenlovetobeengagedinforaging.

Makeitapointtotakeyourchildrenoutdoorsandteachthemaboutplants, animals, andeverythingelse innature.Thismay soundboring,butit’snot!WhenmyfamilysetouttohikethePacificCrestTrail,weanticipatedbeingveryboredduringourhalf-yearhike.We loadedourbackpacks full of cards, board games, and books to make it moreinteresting.Withinafewdaysofstartingthetrailwegotridofall theentertainment, rightdown to the last card.Not onlywas it heavy andhard to carry, but our surroundings were so captivating that we hadabsolutely no desire to do anything but immerse ourselves in thewilderness around us. Even at the end of the trail, after spending sixsolid months playing in nature, I felt as though there was more todiscoverandlearn.

If your children initially need additional incentive to play outside,comeupwith interactivegamesthatrequireyourkids todelve furtherintotheoutdoorworld.Forexample,whenIwasachild,mymomusedtochallengeustoseewhocouldcollectthemostblackberriesinfifteenminutes. Such experiences are memorable and will vastly enrich ayoungster’s life. If nothing else, spending quality time outdoors withlovedoneswillleaveasillygrinonyourchild’sface.

Here is a simple test to see how aware you and your kids are ofnature:

Whichimagesareyoumorefamiliarwith?

TheBasicsofWildPlantForaging

The very first time you go out to forage it may seem awkward andintimidating.As a novice, youwill see awall of green vegetation andbegin doubting your ability to discern what is edible and what ispoisonous.Thisisnatural;ithappenstomostofuswhenwebranchoutandtrynewthings.Fear isavaluableemotion; itkeepsus fromdoingthings that could potentially harm us. If we give in to our fearscompletely,however,wemayendupstuckinourlimitedcomfortzoneand never get to experience all that life has to offer. This chapter isaimedateasingyour journeythroughtheearlystagesof foraging.Thefollowing simple, commonsense guidelines aremeant to keep you safewhileatthesametimenurturingyourcuriosityandchallengingyoutoforage.

HoningYourSearchImage

Yourbraincatalogseverythingyouseeinimages.AccordingtoSamuelThayer,oureyescapturebillionsofpicturesoverthecourseofourlives.Whenyoucomeincontactwithanobjectrepeatedly,suchasabanana,your brain collects more banana images, and your familiarity withbananas becomesmore refined. Like a computer, your brain creates afolder inwhich it saves the information it receives about a particularbanana, aswell as bananas as awhole. This folder is called a “searchimage”(Thayer2010).Overtime,asyoucontinueexposingyourself tobananas,peaches,andpears,yourbrainmakesmoresearchimages,andyoubecomegreatatdifferentiatingonefruitfromanother.Inthesamewayyoulearnedtodistinguishkalefromcilantro,youcan

learn to differentiate wild mustard from common mallow. Throughcareful observation, you can learn to spot a plant’s distinguishingfeatures andbe able to identify it quickly, if not instantly. In order toprogress quickly, youmust expose yourself to plants often. Each timeyoureexamineaplant,yoursearchimageofthisplantwillimprove,andyour awarenesswill beheightened. If you regularly exposeyourself to

wildedibles,youwillbecomeaprofessionalinnotime.

PLANTAWARENESSEXERCISETrythisexercisethenexttimeyougooutside:Pickupaplant.Anyplant. It could be one that you know or one that you have neverseen before. Look at it for thirty seconds. Notice any strikingcharacteristics this plant displays. Does it have any markings ordiscolorations?Aretheedgesof its leavessmoothorserrated?Aretheleafveinseasilydistinguishable?Doesthetopoftheleafhaveadifferenthue than thebottom?Crush the stemand smell it.Whatdoesitsmelllike?Noticehowyourbodyreactstothearoma.Doesyourmouthsalivate,oristhesmellrepulsive?Becreativeandcomeupwithyourownquestions.Youdon’thavetobetooscientific.Askyourselfthekindsofquestionsthatwillhelpyouremembertheplantyouarestudying.Youarecreatingamentalmap.Finally,ifyoudon’tknowwhatyou’relookingat,takeithomeforidentification. For this step it is helpful to have a plant referencebook,suchasPlantsofthePacificNorthwestCoast,byJimPojarandAndyMacKinnon. Such booksmake it easy to identify unfamiliarflorabygivingyoutheabilitytosearchbyleafshape,flowercolor,thenumberofpetals,andsoforth.Onceyoudeterminethenameoftheplantyoucollected,youcanthenconsultabookonwildediblestodetermineitsedibility.Ifyoudothisonceaweekforayear,youcouldlearnfifty-twonewplantsbyyear’send.

Asawayofhelpingmyselfprogressasaforager,atleastonceaweekItrytoallocatefifteenminutesormoretowardfocusingmyattentiononmysurroundings.Thispracticeisnotsuper-regimentedandoftenoccursspontaneously. Having a dog helps. My pooch, Bella, requires a walkeveryday.Duringourexpeditionsit’seasytofindaplaceoraplantthat

I can losemyself in for a briefmoment. I try to keepup this practicethroughouttheseasonstogetabettergraspofhowplantschangeduringtheir various stages of growth. I do this both at home and when I’mtraveling. As a result, I am able to spot edible plants easily and havepiece of mind that I am not eating something poisonous. Myobservationsalsohelpmefeelmoreconnectedtomyenvironment.

SimpleRulesforForaging

Didyouknowthatdonkeyskillmorepeoplethanairplanecrasheseachyear?Onaverage,100peoplechoketodeathonballpointpensannually.Textingwhiledrivingkilled6,000people in theUnitedStatesalone in2011. About 450 Americans will die this year by falling out of bed(Jenkins 2011). Life is full of risks. Harvesting wild edibles presentssomeinherentdangersaswell.Nature isunpredictable.Wildplantsdonot come with nutritional labels and should be approached with adegreeof caution.But foraging isnomoredangerous than themillionotheractivitiesyouengageindaily.Ifyouarepatient,attentivetoyourbody, willing to educate yourself properly, and able to resist thetemptationtoeateverythingyousee,I’mconfidentthateatingwildfoodwill imposenomajor risk toyou.Mostofyouwill find foraging tobeextremely pleasant, fun, and healthful. In this section, Iwould like todiscussafewsimpleguidelinesthatshouldbeconsideredpriortoeatingnew food,whether it iswild or not. Following these ruleswill greatlyminimizeyourchancesofexperiencinganynegativereactions.

Don’tEatSomethingIfYouDon’tKnowWhatItIs

Most plant poisonings occur when people make no effort to identifywhat’s in frontof themandputunknownvegetation into theirmouths(Thayer2010).Youwillbesurprisedhowoftenthishappens. Ireceiveemails more often than I would like from people who eat mysteriouswildplants.Whentheycomplainaboutthestomachachetheygotfromconsuminganunidentifiedherb,Ihavetofightmyurgetoshout,“Don’teatsomethingifyoudon’tknowwhatitis!”(Iwroteasongaboutthis.

Search for “Don’t eat something if you don’t know what it is” onYouTube.)While nature is bountiful in edible plants, there are plantsthat can harm you. Every time you choose to eat a foreign food, youwager your well-being on your decision. Therefore, if you are evenslightlyhesitantaboutwhetherit’sedible,taketheappropriatestepstodouble-check before you take a bite. Create an identification protocolthat you feel comfortablewith. This processmay include bringing theactualplant,orapictureofplant,homeforinvestigation,identifyingitwiththehelpofabookorareputablewebsite,orinquiringwithalocalexpert. I recommend getting in the habit of cross-referencing all newplantswithatleasttwodifferentsources.

EngageYourSenses

When Iwasanundergrad in college, I learned that themajorityofallcommunication exchanged between people happens nonverbally. Likehumans,plantshavetheabilitytoconveyinformationbyhowtheylook,feel, smell, sound, and taste. If we employ all of our senses to listenintently to every form of communication that a plant makes, we canbetterdeterminewhetherit isfittoeat.Engagingallyoursenseshelpsto significantly dilute your risk of experiencing an allergic reaction orbeing poisoned. Many poisonous plants display characteristics thatcommunicate their lack of edibility. Some plants, or plant parts, haveverystrong,unpleasantodors,whileothershave tough leavesor sharpthorns. When we engage all of our senses, we can notice suchcharacteristicsandavoidtheplantsorplantpartsthatwillmakeussick.Idonotrecommendforpeopletoforagerelyingsolelyonthefivebasicsensesunlesstheyareinanemergencysituation.Butevenifyou’renotstrandedand starving in thewoods, this technique—inaddition to theguidance of a credible wild edible book—will help you train yourobservationskillsandplantawareness.Nexttimeyougoforaging,followthesefivesteps:

1.Lookatyoursurroundings.Noticeifanyplantsappearmoretenderorediblethanothers.Evenifyou’reharvestingafamiliarplant,studyitand try to figure out which part(s) are suitable for consumption.

Notice anything that is not particularly edible (i.e., leaves, sap,thorns,andsoforth).Considertheenvironmentyouarein.Aretheresigns saying that chemical sprayshavebeenused in thearea? If nosigns are posted, but you see plants that are dead or dying for noapparent reason, this couldmeanpesticides or herbicidesmayhavebeenused.Ifunsure,it’sbesttoharvestfromsomeplaceelse.

2.Toucheverythingbeforeyoueatit.Sometimeswhattheeyesmiss,thehandssee.Useyoursenseoftouchtodetermineifaplantwouldbepleasanttoconsume.Someplants,orplantparts,mightappeartobeedible,butuponfurtherinvestigation,yourfingersmightnoticelittlehairs that can cause irritation.Use your sense of touch as a secondpairofeyestobackupyourassumptions.

3.Smell everything before eating it. You may need to crush a plant’sleavesorstemtobeabletodetectitsodor.Thisisaveryimportantstep, because a putrid smell often indicates toxicity. On the otherhand, some plants have a pleasant aroma that might cause you tosalivate. If you notice a strong or unpleasant aroma emitted by aplant,pleasetakeextraprecautionstodetermineitsedibility.

4.Listen to your surroundings. Become still and try to hear the plantstalkingtoyou.Thismaysoundalittlecrazy,butduringmysix-monthhikefromMexicotoCanada, Ibecamemoreattentivetonatureandcouldhearplantsspeakingtome.Forexample,curlydockseedsareencasedinalooselyfittinghuskthatrattlesinthewind.ThereweremanytimeswhenIwouldhavewalkedbydockwithoutnoticinghadInothearditsgentleclatter.Evenifaplantdoesn’tmakeapeep,seeif youcandetect anyother sounds that couldpotentially jeopardizeits edibility. Listen for automobiles, roadways, pets, people sprayingchemicals,andotherpotentialsourcesofcontamination.

5.Tasteonlyasmallamountofanythingyoupick for the first time. Ifyouwant to be evenmore cautious, you can rub a little piece of aplantonyourliporunderyourtonguepriortotastingit.Boththeseareasareextremelysensitiveandwillalarmyouiftheplantistoxic.Makesureyougiveyourbodytimetoreact.Allowfifteentotwentyminutestoelapsefromthemomentyoutasteanewplant.Onceyouknowhowyourbodyreactstoit,youcaneatmoreofit.

StartSmall

Asanewbieforager,manywildedibleswillbeforeigntoyou.Asadults,werarelyexperimentwithnewfoods,whichisexactlywhatwedowhenwebegineatingforagedfare.Justassomepeopleareallergictopeanuts,somewildediblesmaycauseallergicreactionstoanyindividual.WhenIsaythatdandelionsarecompletelyedible,don’tjusttakemywordforit.Conduct your own experiment to make sure. The best way to avoidsufferinganyunpleasant symptoms is toapproachnewfoodcautiouslyandinsmallproportions.Asmentionedearlier,engagingyourfivebasicsenseswhenexperimentingwithnewfoodisincrediblyhelpful.

Don’tMixWeeds

Once,at thestartofmywildedibleexploration, Imadeasaladoutofseventeen different ingredients. I chopped up wildly harvested salsify,miner’s lettuce, andwild radish, alongwith other greens, and dressedthemwitholiveoil,lemonjuice,andsalt.Ihadnevertriedseveraloftheediblesinmysaladpriortothatpoint.Iatetheentirebowlandshortlythereafterbrokeoutinhives.Imadesuretodrinklotsofwatertoflushoutwhatever Iwas allergic to.Nevertheless, the experience shookmeup.Thoughitwasarelativelymildreaction,itisnotsomethingI’dcareto repeat. On the bright side, I learned a valuable lesson that day. Iunderstoodtheimportanceofeasingnewfoodsintomydietonebyone.I recommend not mixing newly discovered wild edibles. If you

combinetoomanyingredientsinarecipeandhaveareaction,youwon’tknowwhichplantcausedit.Insteadofmixingyourweeds,consumeonewildedibleata timeuntilyouareabsolutelysurehowyourbodywillreact.

EducateYourself

Knowledge is power! The best way to stay safe is through good old-fashionededucation.Readingabook,suchasthisone,carefullyandinits entirety will help you grasp nuances that will make your foragingexperiencemoreenjoyable.Attendingahands-onwildfoodsworkshopis

agreatwaytolearnaboutplantsaswell.Theinternetisalsoavaluabletoolforidentification,butyoushouldnevermakeconclusionssolelyonwhatyoureadonthenet.Anybodywithacomputercanpostanything,any time. It is a good idea to cross-reference any and all informationaboutwildedibleswithseveralothersources.Afterall,it’sonlyyourlifewe’retalkingabout.

FollowtheBabyGreensRule

All greens taste best when they are young. New leaves are generallymore tender than mature ones and contain higher concentrations ofproteinandsugar(Thayer2010).Thesefactorsmakeyoungplantsandplant partsmore enjoyable andmore nutritious.As a forager youwillneed toknowhow to identifymeristems inorder toget themaximumamountofenjoymentandhealthoutofyourmeal.The termmeristem was coined by Swiss botanist Karl Wilhelm von

Nägeliin1858.Nägelidiscoveredthatcertaingroupsofplantcellswerecapableofdivisionandcalledthesepartsmeristems,fromtheGreekwordfor“divided.”Meristemsare thepartsofaplantwheregrowthoccurs.Duringcelldivision,thetissueofaplantwillneedtoshiftorexpand,soplants supply growing parts with constant nutrients so that they willremain flexible for growth to occur. Thus the young, growing parts ofplants are alwaysmore tender and taste better than the older, fibrousparts.Howdoyou findameristem?Whenaplant is young it’s easy.New

flora is likely to consist entirelyof flexible, growingparts.Thismeansthat the whole plant is a meristem. As a plant develops, however, itbecomesincreasinglydifficulttoidentifywhichpartsarenewlyformed.Generally,asaplantmatures,thelowerpartsclosesttothegroundbegintoharden,inordertosupportthegrowthtakingplaceabove.Thesehardsections are notmeristems, as they no longer experience stretching orwidening. It can be helpful to note such fibrous parts, as they are theexactoppositeofwhatyou’re looking for.When looking formeristemsonmaturevegetation,trysearchingnearthetopsandtipsoftheplant.Forexample, in latesummer, thestingingnettlespatchnearmyhousereachesitspeakheightofaboutsevenfeet.IfItrytoharvestthebottom

leaves from such mature nettles for a smoothie, my drink will beextremely bitter and tough to blend. On the other hand, using leavesfrom the top two feet of the nettles guarantees a delicious smoothie,becauseIamusingnewgrowth(meristematicparts).Hereareafeweasywaystospotmeristems:

Thesepartsareoftenadifferentcolor.Theirhue isusuallya lightergreenthanotherportionsoftheplant.Thesepartsbreakandbendmoreeasily.Meristematicleavesaregenerallysmallerthanmatureones.Thesepartscanlackthehairsorthornsofmatureplants.Thesepartsusuallygrowintighterclusters.Thesepartsmaybefoldedorcurled,unlikeotherleaves.

RespecttheRoots

Manyedibleplantshaverootsthatarebothdeliciousandedible.Imakenoteofthisinthefieldguidechapterofthisbook.FromtimetotimeIlike to indulge in theseearthy treats.However, for themajorityofmyharvests, I prefer to stick to fruits and greens. These parts arenutritionally superior to roots andaremucheasier toharvest and eat.Additionally,harvestingrootsoftenendsaplant’slifeandpreventsothercreaturesfromenjoyingitsbounty.Thus,Isticktowhatgrowsabovethegroundandonrareorspecialoccasionseatroots.

PoisonousPlants

Whenyou go out to forage for food, it is likely that youwill at somepoint encounter poisonous flora. This is normal and nothing to bealarmedabout.Ourmodern, fearful societymakes it seem likepickingwildfoodsisakintoplayingagameofRussianroulette.ThroughmoviesandbookssuchasIntotheWild,wegetthefalseimpressionthatweedsareevilandaretryingtotrickusintoeatingtheirpoisonouslookalikes.Further,we are told that even expertsmakemistakes and that novice

foragers don’t stand a chance. I don’t agree with this mindset in theslightest. I believe that if you are a rational person, capable ofrestrainingyourselffromeatingunfamiliar,unidentifiedfoliage,foragingwill be nothing but fun for you. As a rational forager you will havealmost zero risk of harming yourself. In this section, I would like topresentseveralconsiderationsaboutplantpoisonsandgiveyoupeaceofmindthatyoucancollectwildediblessafely.

HighlyPoisonousPlants

Educatingyourselfabouthighlypoisonousplantsisagoodidea.Natureproduces some plants that can cause serious injury. Luckily there arerelatively fewof them. In this section Idiscuss someof themost toxicplants in North America. Study them and be aware they exist.Additionally, I recommend conducting your own research aboutpoisonousflorainyourgeographicalregion.Inthiswayyouwillbeabletorecognizeandavoidlocalplantsnotmeantforfood.Ifyouarenewtoforaging,thebestprecautionarymeasureyoucantakeistoapproachallunfamiliarfoodasthoughitwerepoisonous.Thismeansfirstidentifyingwhat’sinfrontofyou,thensamplingitinaverysmalldosetoseehowyour body will react. This is the best approach even with plants youknowareedible.Forexample,ifyouhavenevertriedeatingdandelions,youcannotbesurehowyourbodywillreacttothem.Forallyouknow,you could be allergic. By tasting a tiny amount and paying closeattentiontoanysignsyourbodysendsyou,youcanfigureouthowtoclassifydandelions foryourself.Thismethod is labor-intensive,but it’sthe most effective way to keep you healthy and happy. Laziness isdangerous! According to Nancy Turner and Adam Szczawinski, mostplantpoisoningsoccurwhenpeople,particularlychildren,putunknownvegetation into theirmouths (1991). If you resist the urge to eatwildplantlifebeforeyou’reconfidentthatit’ssafe,yourchancesofharmingyour body are almost nonexistent. Thismay seem like common sense,yetmanyadultsstrugglewiththisbasicconcept.

WARNING:Thefollowingplantsarepoisonousplantsthatcanhaveharmful effects onyourhealth if ingested.Nopart of theseplantsshould be used for food. Familiarizing yourself with the mostpoisonousplantsinyourareawillmaximizeyoursafetyandreduceyour chances of getting poisoned. Never eat any plant unless youareabsolutelysureofwhatitis.Itisagoodideatocross-referenceyourknowledgewithabookwrittenbyanexpert.

Baneberry(redandwhite)—Actaearubra/ActaeapachypodaFamilyName:Ranunculaceae/ButtercupFamily

Baneberries are red orwhitewaxyberries that grow in clusters at thetopoftheplant.Berriesareextremelybrightandglossy.Leavesarethin,sharplydivided,andserrated.Theentireplantisbetweenoneandthreefeettall.

A.Redbaneberry(Actaearubra).Photo:WarrenLynn

B.Whitebaneberry(Actaeapachypoda).Photo:ayjackson,Flickr

Buttercup—Ranunculusspp.FamilyName:Ranunculaceae/ButtercupFamily

Buttercupsarelow-growingplantswithbutterfly-likeleaves.Leavesaredividedwithmany lesions. Flowers are flat, bright yellow, and round.Theyhavefiveoverlappingpetalsandfivesepals.

A.Waxyyellowflowerswithfivepetals.

B.Buttercupleaves.

C.Buttercupsgrowinpatchesneartheground.

DeathCamas—Zigadenusspp.FamilyName:Liliaceae/LilyFamily

Death camas is often confused for wild onion. It has an onion-likeappearance,but ithasnoonion smell. Leavesare flat and slenderandgrowfromasinglebase.Oneroundstemsproutsfromthemiddleoftheroot.Atthetopofthismiddlestemisaroundclusterofwhiteflowers.Flowershavesixnarrowpetalsandayellowish,roundgland.

A.Flat,iris-likeleaveswithwhiteflowersthatgrowinclusters.Photo©iStockphoto

B.Flowershavesixtriangularpetals.Photo:KeirMorse,keiriosity.com

C.Deathcamasresembleswildonionbutdoesnothaveanonionysmell.Photo:KeirMorse,keiriosity.com

FalseHellebore—VeratrumvirideFamilyName:Liliaceae/LilyFamily

Falsehelleboreisatall(fourtosevenfeettall),uprightplantwithbroad,oval leaves. Leaves are green in color and have well-defined parallelrunningveins.Flowersaregreenish-whiteandgrowinspikyclustersatthetopoftheplant.Falsehelleborelikestogrownearwater.

A.Broadleavesgrowinginanalternatepattern.

B.Falsehelleboretop.

C.Falsehelleboreoftengrowsinmeadowsnearwater.

Foxglove—DigitalispurpureaFamilyName:Scrophulariaceae/FigwortFamily

Foxglove is an erect plantwith a hardy stem. Flowers are bell-shapedandgrowinonelongclusterattheverytopoftheplant.Flowersrangeincolorfromwhitetopurple.Leavesfollowanalternatepattern.

A.Foxglovesarecommongardenplants.

B.Flowersgrowintallclustersandarebellshaped.

Lupine—Lupinusspp.FamilyName:Fabaceae/PeaFamily

Lupines have bunched, narrow leaves growing in an alternate pattern.Leaves are compoundwith five ormore leaflets. Flowers are typicallyblueorpurpleandgrowinclustersatthetopoftheplant.

A.Leaveshaveapalmateshape.

B.Purplelupinesinameadow.

Nightshade—Solanumspp.FamilyName:Solanaceae/NightshadeFamily

Nightshadesarevine-likeplantsthatgrowinpatchesneartotheground.Stemsarelong,slender,andwoodyatthebase.Leavesareshapedliketeardropsandfollowanalternatepattern.Fruitslooklikesmalltomatoesandgrowinlittleclusters.Flowersrangefrompurpletowhite.

A.Nightshadefruitsresembletinytomatoes.Photo:WarrenLynn

B.Flowercolormayvary,dependingonspecies.Photo:ayjackson,Flickr

C.Fruitsgrowinclusters.Photo:ayjackson,Flickr

D.Leavesarefuzzy.Photo:ayjackson,Flickr

PoisonHemlock—ConiummaculatumFamilyName:Apiaceae/ParsleyFamily

Poisonhemlockisamusty-smellingplantwithhairless,purple-blotchedstems. Leaves look like carrot greens. Flowers are white and grow in

little umbel-shaped clusters. Poison hemlock is in the carrot/parsleyfamily (Apiaceae). You should avoid harvesting any species from thisfamily unless you feel comfortable differentiating edible varieties frompoisonousones.

A.Poisonhemlockneararoadway.

B.Poisonhemlockflowers.

C.Stemsaresmooth,withpurpleblotches.

D.Poisonhemlockisinthecarrot/parsleyfamily,anditsleavesareproofofthat.

PoisonIvy—ToxicodendronradicansFamilyName:Anacardiaceae/CashewFamily

Poisonivyisacommonthree-leafedvinethatgrowsinmanypartsoftheUnited States. Leaves are typically almond shaped and resemble greenbean leaves.Leavescontainoils thatgive themanatural shine.Poisonivyleavesaremostlygreenincolor,butcandevelopyelloworredtints.Donottouchthisplant,asitcancauseanunpleasantrash.

A.Poisonivyleaves.Photo:KeirMorse,keiriosity.com

B.PoisonivyiscommonlyfoundintheeasternUnitedStates.Photo:KeirMorse,keiriosity.com

PoisonOak—ToxicodendrondiversilobumFamilyName:Anacardiaceae/CashewFamily

Poisonoakisacommonthree-leafedplantthatgrowsinmanypartsofthe United States. Leaves are typically lobed and resemble oak treeleaves. Leaves contain oils that give them a natural shine. Poison oakleaves aremostly green in color, but can develop yellow or red tints.Poisonoakcanvaryinsizefromasingle-stemmedplanttoalargeshrub.Itlikestogrowbelowfourthousandfeetandindryareas.Donottouchthisplant,asitcancauseanunpleasantrash.

A.Poisonoakleavesareshinyandgrowingroupsofthree.

B.PoisonoakiscommonlyfoundinthewesternUnitedStates.

C.Poisonoaklikeswoodedareasbelowfourthousandfeetinelevation.

WaterHemlock—CicutamaculataFamilyName:Apiaceae/ParsleyFamily

Waterhemlock isa foul-smellingplant thatgrowsnearwater. Ithasathick rootstock containing a yellowish, oily sap. Leaves grow in analternate pattern and have saw-toothed edges. Flowers are white andgrowinroundclusters.

A.Waterhemlockflowersandleaves.Photo:KeirMorse,keiriosity.com

B.Flowersandleaves,sideview.Photo:KeirMorse,keiriosity.com

C.Leavesareserratedwithwell-definedveins.Photo:KeirMorse,keiriosity.com

OxalatesandOtherMildPlantPoisons

After thoroughly studying poisonous flora, I have arrived at theconclusionthatthereisnocut-and-drydistinctionbetweenwhatistoxicandwhatisedible.Thelabel“poisonous”canbemisleadingandiseasilyswayedbypersonalbiasandeducationalbackground.Expertswhostudyplantsinlabsarelikelytoopposeforaging,becausetheirresearchyieldsproofoftoxins,whereasfollowersofNativeAmericanteachingsembraceall plants and believe that toxicity is dosage-dependent. Google“poisonousplants,”andyourresultswill includeapples,cherries,mint,nutmeg, potatoes, tomatoes, onions, and garlic. If you do a chemicalanalysisofanapricotseed,youwilldiscoverthatithastraceamountsofcyanideandarsenic,bothofwhichcanbelethal.Likewise,greens,bothwildanddomestic,containdifferentchemicalcompounds.Someofthesearevitaminsandminerals,andsomeareoxalatesandalkaloids(Kallas2010).Somehelpourbodies,whileothersaresaidtodetractfromourhealth.Wild or not, all food can be toxic to one degree or another if you

consumetoomuchof it.Thekeywords,ofcourse,are“toomuch.”Formost people, ingesting small amounts of oxalates and alkaloids fromgreensisnotproblematic. Infact,manycommonfoods,suchascoffee,beer, chocolate, wheat bran, and soy products, contain these samechemicalcompounds.Ifyouconsumeanyofthesefoods,thenyouknowfirst hand that it is not a big deal. Your liver and kidneys are fullycapableofeliminatingoxalateswithoutilleffect,aslongasyoudon’teatoxalate-rich foods inunthinkableamounts. Ifyougorgeonabucketof

lamb’squartersdaily,perhapsyou shouldconsider cuttingback,but ifyou enjoy lamb’s quarters in your smoothie everyotherday, thenyouhave nothing toworry about. As long as you eat a diverse diet, yourbodywillbeabletoadequatelymanagetheoxalate/alkaloidcontent.Some researchers state that eating small amounts of oxalates is

healthy.JohnKallaswrites thatoxalateshave theability tobondwithheavymetals, such as lead andmercury, and eliminate them from thebody (2010). Other experts claim that certain chemical compounds,whiletoxicinlargeamounts,helpdestroycancercellswheningestedinmoderation. Iamastrongbeliever that ifyoumake itapoint toeatadiverse diet, oxalates and othermildly poisonous substances become anonissue.Butiftheideaofoverdosingonsuchcompoundsworriesyou,Iinviteyoutobeextraattentivetoyourbody’sneedsandreactions.Overthe years I have learned that it is not a good idea to rely solely onscience to tellmewhat to eat, becausemodernnutrition is limitedbywhatitknowsatthemoment.Abettersystemistotestallscientificdataonyourselfandpayattentiontohowyourbodyreacts.Thisistheonlysure way to know whether something is beneficial or not for youpersonally. For example, my sister, Valya, once got on a narrow-leafplantain kick and began adding it into her smoothies every morning.After two weeks of sipping approximately the same drink, she beganfeeling nauseous directly after ingesting her smoothie. As soon as shenoticedthecorrelationbetweendrinkingthesmoothieandfeelingsick,Valyasimplychangedtheingredientsthatwentintohermorningdrink.Thisstoppedthefeelingsofnauseaandpreventedfurthermishap.Aftertakingabreakfromplantainforafewweeks,mysistertrieditagaintosee if itwasa foodallergyor justareactiontoaccumulatedalkaloids.That time shedidn’thaveany sortofnegative reactionandconcludedthatitwasindeedjusttoomanyalkaloids.Fromthatpointon,shemadeitapointtovaryherdiet.

ManmadePollutants

Pesticides,herbicides,artificialfertilizers,andothermanmadechemicalscan be just as harmful as highly poisonous plants.Whenever possible,foragersshouldavoidharvestingfoodfromanenvironmentwheresuch

chemicals arepresent. In today’sworld this canbe challenging. Inmyownpractice,IneverharvestfromsitesIknowtobecontaminated,suchas golf courses, roadways, railroads, corporate lawns, strip malls,business offices, apartment complexes, and other high-traffic areas.Further, I always try to be as informed as possible about potentiallyhazardous harvest sites. In my hometown of Ashland, Oregon, I havemadeapointtocontactofficialsfromtheparksandrecreationoffice,thedowntown association, and the forest service to question them aboutcontamination. Ihave found thatwhen I inquire ina friendlymanner,these branches of the city, county, and state aremore thanwilling todivulgeinformation.Itiswisetoapplythissameprincipletoyourownproperty.Ifyouuse

toxicchemicalsonyourlawnorgarden,youshouldrefrainfromeatingweedsfromyouryard.Ifyoudecideyounolongerwanttosprayyourland,waitatleasttwoyearsbeforegatheringandeatingwildedibles.Unfortunately,weliveinaworldwherenothingiscompletelyfreeof

contamination. Even the best store-bought organic produce is likely tocontain some chemical residue. I domybest to avoid such pollutants,but at a certain point I have to relax and enjoy what I collect. Wildedible greens are by nature good at cleansing the body of unhealthymatter.SoifIaccidentallyeatsomethingthatisslightlycontaminated,Iamcomfortedknowing thatmy foodwill keepmehealthy.While it iswisetobecautious,beingoverlyconcernedaboutexternalpollutionhasthepotentialtodissuadeyoufromforaging.

PlantIdentificationProtocol

Every forager’s main goal should be to identify a plant correctly anddetermine if it is fit forconsumption.Thisprocesscanbeeasyor longandtedious,dependingontheplant.Itisbestnottocutanycornersandto identify everything you plan on eating meticulously. Personally, Iprefertospendextratimeconcludingthataplantisedibleratherthanmiscalculateandsuffertheconsequence.WhileIstandbehindmybookwholeheartedly, Ibelievethatseriousforagersshouldequipthemselveswith several other reliable books for accuracy. Havingmore than onebook in your arsenal allows you to cross-check the knowledge of one

expertwithanother.Checkoutmylistofrecommendedreadingsonthispage.Theprocedureyouchoosetoimplementislargelyuptoyou.Takemy

recommendations and tailor them to fit your life and habits, so yourmethodof identification feels safe and comfortable. I should note thatwhilehikingwithaforagingbookisagoodidea,Ioftenforgetmineathomeorinthecarandhavetorelyonotherskillstocollectinformationaboutnewplants.Thefirststepinidentifyinganunfamiliarplantisalwaysobservation.

My friendand fellow foragerKarenSherwood taughtme that if I takethetimetolookataplant,Iwillrememberitforever.WhenIlookataplantforthefirsttime,Itrytonoticeeverylittledetail.Isthestemfuzzyor smooth? Are the leaves opposite or alternate? What color are theflowers? Are the veins easily distinguishable? Are there anymarkingsthat make this plant easy to spot? Does it have an odor? If so, is itpleasant or repulsive? I ask myself these questions, as well as manyothers,inordertocreatemnemonicdevicesthatwillhelpmerememberthat plant clearly.While Iwill eventually collect a physical sample ortakephotographsoftheplant,meticulousobservationoftheactualplantengagesallofmysensesandgivesmemoreinformationaboutwhatI’mlooking at. This process in its entirety can take seconds or minutes,dependingonthecomplexityoftheplant.Onaverage,Igenerallyspendbetweentwoandfiveminutesstudyingeachnewplant.When I feel comfortable that I am able to identify the plant in

question,Imovetophasetwoandcollectaspecimen.Youcanchoosetocollectanactualsampleorsnapseveralphotos.Moreoftenthannot, Ichoosethesecondoption,becauseIusuallyhavesomesortofcameraonme.Next, I takemysamplehometodeterminewhat it isandwhetherit’s edible.Note that if youmake it apoint tohikewithawildediblebook, you can begin this process trailside. I strongly urge you tocorroborate any and all informationwith at least two credible sourcespriortoconsumption.I have several favorite books that helpme familiarizemyselfwith a

newplant.Plantsof thePacificNorthwestCoast,byJimPojarandAndyMacKinnon,andWildflowersofthePacificNorthwest,byMarkTurnerandPhyllis Gustafson, are great books for identifying vegetation in theNorthwest.Whiletheydon’tcommentonedibility,thosebooksmakeit

easy to search through hundreds of plants by categorizing them byflower color, family, genus, and species.After youhavematched yourspecimenwithaplantinyourreferencebook,youwillhavetheplant’sname, both common and Latin. You can now use these names toreference a wild edible book to determine if the plant is safe to eat.Makesuretoreadalltheinformationinthewildediblebookcarefully,asmanyplantshavenuances that shouldbeconsidered.Asmentionedearlier, it never hurts to reference more than one book to make surethereisconsensus.Finally,whenyouare100percentcertainthatyoucollectedfood,itis

good idea to fall back on other commonsense guidelines (see SimpleRules for Foraging on this page) tomake sure that you don’t have anintolerancetoit.Remember,tryallnewfoodinsmallamountsthefirsttime,andtrynottomixtoomanyediblesinonerecipe.

USINGTHEINTERNETThe internet can also help you identify foreign vegetation. Thismethod also requires you to observe and acquire plant samples.Onceyouareinfrontofacomputerwithsamplesinhand,youcanlookupaplantdescriptioninasearchengine.Forexample,ifyoufind a five-petaled flower that’s purple, you can google “purpleflowerwithfivepetals.”Itishelpfultonotetheregioninwhichitwascollected,suchasalpine,desert,Northwest,andsoforth.Oncethe search engine generates results, navigate to the “search byimage”section.Thiswillenableyoutoquicklylookoverthousandsofpicturestofindamatch.Ifyouaresuccessful,youshouldbeabletoderiveanamefromyoursearch.Youcanthenusethisnametoidentifyyourmysteryplantbyreferencingotherbooks.Becausetheweb is a place where anyone can post whatever they please,substantiating any and all information in reliable field guides is amust!

ConservationandEtiquette

A responsiblewild crafter is onewho recognizes that he or she couldnegativelyimpactanareabyoverharvestingitssensitiveplantlife.Asaconsciousforager,youshouldapproachecosystemsthewayyouwouldyourgarden.Whencollectingwildfood,pickonlywhatyouneedforthenextmealor two.Don’t stockup for theweek.Mostofusareused togroceryshoppingonceortwiceaweek.Duringourvisitstothestore,wetend to stockupon food so that itwill lastuntil ournext trip.Try tobreakthishabitwhenpickingweeds.Harvestplantswheretheygrowinabundanceanddososelectivelyinsteadofuprootingeverythinginyourpath.Whenyoupickcropsfromyourgarden,doyoucollectallofthematonce?Idon’t.Itakejustenoughformymeal.IfIneedmore,Iknowwheretogetit.Thesameconceptappliestowildedibles.Another thing Iamveryselectiveabout isharvestingroots.Onmost

foragingoutings, I takeonlywhatgrowsaboveground.Thegreensandfruitsareusuallythemostdeliciousandnutritiouspartsofaplant.Theyare also the easiest to prepare. By leaving the roots in the ground, Iensure the plant will continue prospering and supporting other lifeforms.Goodstewardshipisoneofmybiggestconcerns.Ifyouappreciatethemany giftswild edibles bring you, I invite you to be grateful andapproachnaturewith respect.Thinkaboutgivingback to theearthbyoccasionallyplantingseeds.Thiscanbeaseasyasblowingadandelionpuffballintothewindorshakingdockseedsfreeoftheirdriedstalks.Thatsaid,don’tletfearofoverharvestingpreventyoufromforaging.

Nature is strong and resilient.While it is a good idea to get into thehabit of practicingproperwild crafting, it is highlyunlikely that yourforaging adventure will bring your local flora any serious harm. Ashumans, we destroy exponentiallymore plant life each timewe buildhouses and pave roads than when we pick dandelions for a salad.Harvestingfromnature’sgardenistheultimatetributetoMotherEarth.Whenweenjoy thenourishment sheprovides,weconnectwithnatureonadeeperlevel.IhavenoticedthatthemoreIexposemyselftonature,themoreIwanttoconserveit.Thefollowingplantcategorizationwillgiveyouabetterideaofhow

sensitive certain plants are andwill help you determine howmuch to

harvest.

Annualweedsareweedsthatcompletetheirlifecycleinoneyear.Suchplants often grow abundantly and are considered a nuisance.Purslane, chickweed, lamb’s quarters, prickly lettuce, amaranth,wildmustard,wildradish,pennycress,andpineappleweedmultiplyrapidlyandcanbeharvestedwithoutfearoferadication.

Perennialsareplantsthatgrowthroughoutseveralseasons.Whiletheaboveground portion of a perennial plant generally dies eachwinter,itregrowsinthespringfromthesameroot.Perennialplantsincludedock,sheepsorrel,stingingnettle,plantain,dandelion,andchicory.Youcanpickthegreensfrommostperennialswithoutfearofoverharvesting.Bemindfulofcollectingtheirroots,however,asitcantakeyearsforthemtoregenerate.

Invasive weeds are species that are designated by county, state, orcountry as harmful to agriculture, natural habitats, and/orecosystems.Suchplantsshouldbeharvestedwithrecklessabandon.These weeds include Japanese knotweed, wild mustard, ox-eyedaisy,andthistle.Checkwithyour localparkservicetodeterminewhat plants are considered invasive in your region. Many statesprovide color pamphlets that can be helpful in the identificationprocess. Eating invasiveweeds is patriotic!Your local governmentwillloveyouforhelpingitfightnonnativespecies.

Biennials are plants that take two years to complete their life cycle.During the first year, biennials produce only roots, stems, andleaves.Theycanreproduceonlyoncethey’vegrownflowers,fruits,and seeds in the second year. Biennial plants include burdock,thistle, and salsify. Such species can be completely wiped out byoverharvestingoftheirroots,flowers,andgreens.Bemindfulnottopicktoomuchwhenharvestingbiennials.Ifyouharvestroots,makesureyouleavesomeintheground.Allowasignificantpercentageofbiennials to go to seed each year, so that they can continueprospering. These plants produce a lot of seeds, however, and areaidedbysoildisturbance.Thus,harvestingbiennialplantsinsmallamountscanbebeneficialfortheirreproductivecycle.

Flowers are the parts of a plant thatmake seeds. Eatingwild edible

flowers is recommended, but be mindful not to pick all of them.Thiswillensurethattheplantwillbeabletoreproduce.

Fruits,nuts,andseedsarenature’sgifts.Thesepartsareintendedtobeconsumed,digested,andlaterexcretedtogivetheplant’soffspringlife. Picking the fruits and seeds from a plant can make it morebountiful the followingyear.You should embraceandenjoy theseofferings.

Undergroundstorageorgansandroots—roots,bulbs,corms,andrhizomes—aretheundergroundpartsofaplant.Thesearetheeasiestpartsto overharvest. Collect these parts mindfully and in limitedquantities.

KnowingWheretoLook

Occasionally, after leading a wild edible walk, I am approached bysomeonewhoarguesthatcloverdoesn’tgrowinhisorherarea.Whenthishappens,IthinkbacktothefirstforagingcourseItookfromKarenSherwood of Earth Walks Northwest. During this intensive three-dayworkshop,we,thestudents,harvestedwildfoodundertheguidanceofKarenandherteam.Ourgrouppreparedmealsoutofwhatwecollectedand were able to eat almost entirely wild during the retreat. On theseconddayoftheevent,Ivolunteeredtofillalargestainless-steelbowlwith clover for the lunch salad. I grabbed a bowl and took a strollaroundthefarmwheretheretreatwasbeingheld.AfterhalfanhourIreturnedempty-handedandfrustrated.ItoldKarenthatIcouldn’tfindasingleleafofclover.Karenchuckledandshotmealookofamusement.ShetoldmetogobacktothefieldIhaddilly-dalliedin.Onlythistime,shesaid,“takeadeepbreath,relax,andslowdown.”Sheinstructedmeto get down to eye level with the ground and try to spot a clover.Although I had already done this, I agreed to give it another try.Standingbetweentheplowedrowsofcovercrop, I tookadeepbreathanddroppeddowntomyhandsandknees. IcrawledaroundforafewsecondsbeforerealizingthatIwaskneelingonclover.Theovalleafletswith crescent-shapedmarkings grew by themillions aroundme. As itturned out, I had been unable to find clover in a clover field. This

experienceisoneofthebestlessonsItookawayfromthatweekendandoneIwishtosharewithmyreaders.

Abundantfieldofdandelionsnearmyhouse.

Wildediblesareallaroundus.Beforewecanspotthem,however,weneed to know what to look for. If we are too engrossed in our ownworlds,wecanpassthembywithoutknowingit.Weedscannotcompetewithflashysmartphones,television,ortheinternet.Theycan’tcontendwith ourworries about finances or relationships. Theyhave their ownagenda to grow and multiply. Unless you’re talking about plants thatpropagatebyexplodingtheirseeds,aweedwillneverthrowitselfatyouor beg you to eat it. We must learn to slow down to notice plants.Otherwise,wewillpassthemby.

GrowingYourOwnWeeds

Asyourpassion forwild edibles grows, youmaynotice that youhavemorecuriosityaboutcommongardenweeds.Abouttenyearsago,Igotfedupwithweedingmygardenofweeds that tastedgreatandrivaledmy cultivated crop in nutrition. This may sound crazy, but allowing

edible weeds to grow in my veggie patch is convenient. Since I’vestoppedweedingmy garden, harvestingwild greens for smoothies hasnever been easier. Every morning I walk down to the garden withscissors in one hand and a blender container in the other. I snip thetender tops off any weeds that are in season and blend them forbreakfast.Ifyouareagardener,nextspring,whenyouplantyourgarden,leavesomeoftheweedsthataresproutingup.Astheymature,seeifyoucanrecognize any of them. Edibles such as lamb’s quarters, purslane,plantain,commonmallow,chickweed,andcloverthriveinplaceswheresoilhasbeenturnedandaerated.Yourgardenistheperfectenvironmentfortheseplantstoflourish.Thebestpartaboutfarmingweedsisthatitrequiresnoeffortonyourpart.Weedsgrowwhetheryouwantthemtoornot. Iused to fight tokeepmygarden freeof thesegreenparasitesuntil I realized that much of what I was trying to eradicate made avaluableadditiontomydiet.NowIwelcomeweedsintomygardenwithopen arms. When I notice their sprouts shooting up amidst moreconventional crops, I allow them to grow unless they start crowdingtheirneighbors. Sometimes, if I reallywant tonurtureapopulationofweeds, I will transplant it to a contained area or an indoor planter,whereitcanprosper.If you don’t haveweeds in your garden, you can order themonlinefrom companies such as Seeds of Change (www.seedsofchange.com).Seedcompaniesoftencarryseedsforlamb’squarters,mallow,purslane,andmore.Youcanalsocheckwithyourlocalfarmsandnurseriestoseeif they sell any wild edible seeds. I try to support local businesseswheneverpossible.

A.Pickingcultivatedweedsfrommyyard.

B.Lamb’squartersgreenstasteamazinginsmoothies.

C.Weedsfrommyyardmakemydietmorediverse.Photos:NicoleSlaterPhotography.com

AForestDoesNotAlwaysEqualAbundance

Manypeoplethinkthatwildediblesonlygrowinpristineforestsettingsfarawayfromcivilization.Perhaps,whenyoupurchasedthisbook,youromanticized thenotionof leavingyour foodathomeand foragingonyour next backpacking trip. I don’t mean to discourage you, and I’mcertainly not implying that this cannot be done. It is important tounderstand,however, that a pristinewilderness iswild anduntouchedforareason—arelativelackoffood(Thayer2006).

PLANTAWARENESSEXERCISEHere is a simple exercise you can use to increase your plantawareness.Findanicepieceofnature, suchasagarden,park,orgrassylawn.Takeoffyourshoes,soyourfeetcanconnectwiththeearth.Getdownonyourhandsandkneesorbellyandtrytorelax.Steadyyourbreathandtakeinyoursurroundings.Allowyourselftoobserve and try not to judge yourself. Start by looking atwhat isdirectlyinfrontofyou.Getcloseenoughuntilyoureyeslosefocus.Notice the blades of grass. Study the droplets of dew that haveformedonthem.Lookpasttheplantsdirectlyinfrontofyou.Whatelse do you see? Can you spot different vegetation? How does it

differfromthegrass?Isitround,oval,triangular?Doesithavebigleavesorsmallones?Get on your hands and knees and slowly branch out in any

direction. As you crawl, notice if anything changes about yoursurroundings.Lookforplantsthatwerenotpresentonlyafewfeetback.Letyourselfbechildlikeandexplorethemicrocosmsinfrontof you. Try to refrain from identifying things by name; just bepresent in your environment. Most of us did this a lot more aschildren.Youmayfindthatitfeelsreally,reallygoodtogobacktothiskindofexploration.When I assign this exercise at my workshops, people always

marvel at how captivating it is. One of my students onceapproachedmeafter thisdrill and toldme that she felt as thoughcrawlingaroundandlookingatplantshelpedhertapintoapartofherself that had existed for millennia—her ancient hunter-and-gathererroots.Sheexclaimedthatshewasnotlearning,butratherrelearninghowtobeawareofherenvironment.

Certainlywearenotthefirstoronlycreaturestoeatthingsthatgrowin nature. Mice, rabbits, deer, and even bears have long roamed theearthinsearchofgoodeats.Manyanimalsthatsearchforfoodarenotlight on their feet, are often hungry, and can consume tens if nothundredsofpoundsoffoodinashortspaceoftime.Thus,scenicareasthatlookpristinearelikelytolookthatwaybecausetheydon’tprovideenoughsustenanceforthelocalresidents.Ilearnedthislessonthehardway five years agowhen I tried to lead a group foraging/backpackingtripinmyfavoritescenicwildernessarea.ItbecameevidentwithinthefirstdaythatthoughtheSkyLakesWildernesswasbeautiful,wildfoodwas lacking. While I managed to find a lush grove of huckleberries,preparepineneedletea,andpackinfoodIhadmadebeforethehike,Iwasabitdisappointedthatmyparticipantsdidn’tgetmuchexposuretoforaging.Imadethebestofthesituationbyfocusingonotherprimitiveskills, and ultimately everyone on the trip left satisfied. Since then, I

havemadeanextraefforttovisiteveryplacewhereIplantoleadawildedibleexcursiontomakemyselfawareofcurrentconditions.Just likeplants in yourgarden,wild edibles require sunlight,water,andwarmth.Thus,ifyouareatahighelevation,inadenseforest,orfaraway from moisture, your food options will be limited. A spot withabundant wild edibles will likely have at least two of these threeelements.Whenchoosingwheretogoonyournextwildedibleouting,lookforplacesatelevationsthatarelowerthanfourthousandfeetandthatareclosetowater.Placeswithlakes,rivers,andstreamsarelikelytohave abundant vegetation.With this inmind, youmight be able tofindgreatforagingspotsclosetohome.Tryscouringcityparks,vacantlots,fields,backyards,overgrowngardens,organicfarms,andgrasslandsnearyourhouse.Youmightbe shockedat themanydifferent typesofedibleshidinginyourneighborhood.

ToolsYouWillNeedforHarvesting

InthissectionIwouldliketobrieflydiscussseveraltoolsIfindhelpfulfor foraging. These items will make harvesting wild edibles moreconvenient,willpreserveyourharvest’sfreshness,andwillincreaseyourproductivity.Allofthesetoolsareinexpensiveandeasytoacquire.

Bucket

Wildediblesdonotkeepaswellas store-bought foodsdo.Theybeginwilting almost instantly after they are picked. If youwant to preserveyourharvestmore than fifteen to twentyminutes, youwillneed somewayofkeepingtheplantscoolandhydrated.Iaccomplishthisbyfillingafive-gallonbucketwithafewinchesoffresh,coldwater.EveryplantIharvest goes straight into the bucket, with the cut stem down in thewater.Thisallowsmetostayoutinthefieldforhourswithoutworryingabout losing my crop. Once I get home, I usually transfer what Icollectedtoziplockbags,whichIputintherefrigerator.

A.SimpletoolsthatIfindhelpful.

B.Aspraybottlehelpskeepmyharvestfresh.

Scissors

Every foraging superhero should have a pair of scissors in his or herutilitybelt.Harvestingweedswith scissors is convenient and increasesyourproductivity. I canharvest substantiallymorewildedibles in fiveminuteswithscissorsthanIcanwithaknife.Furthermore,withscissorsIdon’tneedtoworryaboutcuttingmyfingers.Scissorsalsoenableyoutobemoreselectiveaboutwhatyoupick.Youcanusethemtoquicklysnipadesiredleaforcutaroundabughole.

HomemadeHarvestingPouch

Sometimes I find it helpful to use a smaller container that can be

strapped onto my body when harvesting food. For example, if I’mharvesting berries or tree fruit, a bucket might not be practical. Asmallercontainerstrappedtomybodyfreesbothhandsandallowsmetomaneuverandclimbmoreeasily. Icutahole inthetopofaplasticcontainer, like a gallon or half-gallon cider or milk jug, leaving thehandle attached, so that I can thread my belt through the handle toattachittomywaist.

SprayBottle(Optional)

Aspraybottlewithamistsettingisanotherhelpfultoolforpreservingfreshness.Mistingthetopsandleavesof theplants inyourbucketwillfurther ensure their survival. I have found that tallweeds and flowerskeepmuchbetterafterathoroughspraydown.

2FieldGuidetoEdiblePlants

AccordingtoJamesDuke,themostcommondefinitionofaweedisanyplantthatgrowswhereitisnotwanted(Duke2001).Bythisdescription,even the most magnificent flower can be considered a nuisance if itsproutsinthewrongplace.NotthatlongagoIbelievedallweedsshouldbe exterminated. One of my childhood chores was pulling dandelionsfrom our lawn. Then I learned that dandelions had properties thathelped diabetes, which I had at the time. I began incorporatingdandelions intomymostlyplant-baseddiet, and inaddition to regularexercise, I managed to reverse my health condition naturally. Weedshelpedmeescapemiserableinsulininjections,constantmedication,andanearlydeath.Furthermore,surroundingmyselfwithplantshasbroughtme endless relaxation, joy, and pleasure. Having experienced suchprofound changes firsthand, I feel obligated to sharemy findingswithothers.Theplants Ipresent in thischapterareweedsandwildedibleswith which I have had extensive practice. My compilation is by nomeansabsolute.Asyouprogressasaforager,youwilllearnmoreaboutplantsanddiscovermanyediblesthatarenotinmybook.Forthetimebeing,however,theplantsIdiscussrepresentastartingpointforthoseinterested in living a healthier, wilder life. I hope you will find theinformation Ihave compiledhelpful andgoon to safely forageall themagnificentfreefoodaroundyou.

EDIBLETREESIn this field guide towild edibles, youwill notice themention ofnumeroustrees.Wildediblesarenotonlylow-growingplants.Manycommon trees have edible parts. Throughout history, countlesscultures have survived by eating the leaves, buds, and bark of

maple, aspen, birch, andwillow trees during times of famine.Myowngrandparents,wholivedinRussiaduringWorldWarII,toldmestoriesofhowtheyatetheleavesandinnerbarkofbirchandmapletreeswhenfoodwasscarce.Mygeneralviewoftreesisthattheyarelast-resortfoods.ThoughIhaveexperimentedmany timeswitheatingpartsof trees, Ihavefoundfewpracticalreasonsforconsumingtreeswhenother,better-tastingplantsareavailable.Treesareusuallymorestronglyflavoredandbitterand thus lessdesirable.Since thisbook isallabout freefood,however,itseemslikeagoodideatoincludeseveralcommontreevarieties. In timesofdireneed,knowingwhich treesand treepartsareediblemaycomeinhandy.

Alder—Alnusspp.FamilyName:Betulaceae/BirchFamily

Caution: Alder is absolutely safe for consumption. Alders are strong-flavored,andthusitisnotrecommendedtousethemasabulkfood.Edible:Innerbark,twigs,sap,pollen,youngleaves,andcatkins.Flavor:Bitter,buttheyoungleavesandinnerbark(cambiumlayer)aresweet.Description:Aldersvaryfromsmallshrubstotreesthirtyfeettall.Theyhave long, droopy catkins at the tips of their branches. Flowersdevelop into green fruits and then become woody and look likepinecones.These tinyconeshangat the tipsof thebranches.Leavesareribbed,darkgreen,andoval.Uses: Pollen is collected and used as a protein supplement. Tenderyoung leaves, catkins, and buds can also be eaten raw or used inrecipes.

A.Aldertrunk.

B.Alderbarkclose-up.

C.Leavesandcones.

D.Conesandcatkins.Photo:M.Mee,Flickr

NutritionalHighlight:Thebitternessofalderleaves,twigs,andbudsissaidtostimulatedigestionandcurestomachaches.Alderconsumptionalsoreducesinflammation,tightenstissues,andstopsbleeding.HelpfulTips:Aldershaveaninnerbark(cambiumlayer)that issweetanddelicious.Theimproperharvestingofthislayer,however,cankillthe whole tree. Instead of peeling away bark from the trunk of thetree,harvestindividualbranchesfortheirinnerbark.IDTrick:Aldershavewaxyleaveswithwell-definedveinsandserratededges.Theyhaveseedpodsthatlookliketinypinecones.SergeiSays:Idon’tgenerallyharvestalderleavesforfood,becausetheyareratherbitterandoftenhaveanundesirabletexture.Nevertheless,alder leaves contain nutrients that benefit the body. I think there isvalue in knowing that common trees are edible so that, ifcircumstancesevercall for it, theknow-howis there. I inviteyou toexperimentwithalderstoseehowyouliketheirflavor.

AloeVera—AloebarbadensisFamilyName:Aloaceae/AloeFamily

A.Aloeveraleaves.Photo©iStockphoto

B.Aloegelisgreatforhealingcuts.

Caution:Aloeisabsolutelysafetoeat.Edible:Leaves.Flavor:Youngleavesaremildandrefreshing.Maturealoeisverybitter.Description:Aloehasgreen,succulent leavesthatare filledwithcleargel. Leaves grow in a compound pattern and have hardy spikes ateverytip.

Uses:Eatyoungleaves(andthegel)raworaddtosmoothies.Usealoegeltotreatburnsandotherskinailments.

Nutritional Highlight: Aloe vera is said to have antispasmodicproperties, making it beneficial for people with asthma, colds, andcongestion.Aloegelalsohelpstightenskinandreversewrinkles.

HelpfulTips:Aloe isverynutritiousandbeneficial to consume,but itcanbeextremelybitterandunpalatable.Iliketoaddasmallpieceofaloe leaf to my smoothies to boost their nutrition. Remember, thesmallertheleaf,thelessbitteritwillbe.

IDTrick:Desertplantwithlong,pointyleavesfullofgel.SergeiSays:Mostpeopleknowaloeasan ingredient inskinproducts.It’swell known for its soothing properties. In addition to its topicalapplications, aloe is beneficial to eat. Aloe contains blood sugar–regulatingnutrientsthathelpdiabeticsandhypoglycemicsalike.

Eatinglargeamountsofaloeisnearlyimpossible,asitisverybitterin its raw form, but if you add a small, thumb-sized piece to asmoothie, the bitterness is undetectable. This is how I prefer toincorporatealoeveraintomydiet.Anothergreatapplicationforaloe’sslimygelistouseitinplaceofshavingcream.Notonlydoesithelparazorglidesmoothlyoveryourskinbutitalsohelpshealnicksandcuts.

Aspen—PopulustremuloidesFamilyName:Salicaceae/WillowFamily

Caution: Aspen is absolutely safe for consumption. Aspens are prettystrong-flavored,andthusitisnotrecommendedtousethemasabulkfood.

Edible:Innerbark,twigs,sap,youngleaves,andcatkins.Flavor:Bitter,buttheyoungleavesandinnerbark(cambiumlayer)aresweet.

Description: Slender deciduous tree with smooth, gray bark. Barkrangesfromlighttodarkandhasdarkbrown/blackspotsonit.Leavesareovalwithapronouncedpoint,darkgreenontopsurface,paleonbottomsurface.Aspenleavescanbeheardmakingarattlingnoiseonawindyday.Budsarelargeandpointy,andproduceastickysap.

Uses: Sap can be scraped off and eaten raw. Tender young leaves,catkins,andbudscanalsobeeatenraworusedinrecipes.

NutritionalHighlight: Rich in vitamin C. Teamade from aspen barkhas beenused to treat fever, skin problems, urinary tract infections,jaundice, diarrhea, and parasites. Aspen also has pain-alleviatingproperties,similartothewillowtree.

A.Aspentrunk.

B.Aspenbarkclose-up.

C.Aspenleaves.

D.Leavesclose-up.

HelpfulTips:Aspenshaveaninnerbark(cambiumlayer)thatissweetanddelicious.However,theimproperharvestingofthislayercankillthe whole tree. Instead of peeling away bark from the trunk of the

tree,harvestindividualbranchesfortheirinnerbark.IDTrick: Aspens are often heard before they are seen. They grow inmountainousregions,andtheleavesrattleinthewind.

SergeiSays:Idon’tgenerallyharvestaspenleavesforfoodbecausetheyare rather bitter and often have an undesirable texture. I tend toclassify extremely bitter things as “survival food.” However, aspenleaves still contain nutrients that benefit the body. I think there isvalue in knowing that common trees are edible so that ifcircumstancesevercall for it, theknow-howis there. I inviteyou toexperimentwithaspenstoseehowyouliketheirflavor.

Birch—Betulaspp.FamilyName:Betulaceae/BirchFamily

A.Birchtrunk.

B.Barkclose-up.

C.Leavesandcatkins.

Caution:Birchesareabsolutelysafeforconsumption.Birchesareprettystrong-flavoredandthusitisnotrecommendedtousethemasabulkfood.

Edible:Innerbark,twigs,sap,youngleaves,andcatkins.Flavor:Bitter,buttheyoungleavesandinnerbark(cambiumlayer)are

sweet.Description:Slenderdeciduoustreewithbeautiful,whitepeelingbark.White barkwithdarkbrown/blackmarkings. Thebarkpeels off thetrunkof the treeandcurls inon itself, giving it a flakyappearance.Leavesaredarkgreenincolorandrangefrompointytooval.

Uses: Sap can be consumed raw or made into syrup. Tender youngleaves,catkins,andbudscanalsobeeatenraworusedinrecipes.

Nutritional Highlight: Similar to willow and aspen, birch containssalicylic acid, which has painkilling properties and is the activeingredientinaspirin.Teamadefrombirchbarkhasbeenusedtotreatfever, skinproblems,urinary tract infections, jaundice,diarrhea,andparasites.

Helpful Tips: Birch trees have an inner bark (cambium layer) that issweet and delicious.However, the improper harvesting of this layercankillthewholetree.Insteadofpeelingawaybarkfromthetrunkofthetree,harvestindividualbranchesfortheirinnerbark.

IDTrick:Birch treeshavebrightwhite,paperybark thatpeelsoff thetrunk.

SergeiSays:Idon’tgenerallyharvestbirchleavesforfoodbecausetheyare rather bitter and often have an undesirable texture. However,birchleavesstillcontainnutrientsthatbenefitthebody.Ithinkthereis value in knowing that common trees are edible so that ifcircumstancesevercall for it, theknow-howis there. I inviteyou toexperimentwithbirchestoseehowyouliketheirflavor.

Blackberry—RubusallegheniensisFamilyName:Rosaceae/RoseFamily

A.Dark,ripeblackberriesareassweetashoney.Photo©iStockphoto

B.Close-upofberries.Photo:WarrenLynn

C.Blackberriesonabush.

Caution:Pleasenote thatchemical changesoccur inblackberry leavesduringthewiltingprocessthatcancausestomachupset.Eatingfresh,tenderleavesorleavesthathavebeenfullydriedwillpreventmishap.Edible:Leaves,stems,berries,andflowers.Flavor:Berriesaresweetifharvestedripe.Greensaremildandslightlyastringent.Description:Blackberrybushesrangeinsizefromasinglelow-growingcanetobountifulmoundsninefeettall.Canesarefibrouswithheartythorns.Leavesaresaw-toothedandgrowingroupsofthreeandfive.Berriesarepebblyandturndarkpurple/blackwhenripe.Uses: Blackberries are related to other berries, such as thimbleberries,raspberries,andsalmonberries.Alloftheseberriesareedibleandverydelicious. They each have a unique flavor and fragrance. All fourvarietieshaveedibleflowersandgreens.Nutritional Highlight: Blackberries are rich in vitamins A and C.Perhapsthemostpromisingbenefitofconsumingblackberriesistheirsubstantialquantityofphenolicacids,whichareantioxidantsknowntopreventcancer.Helpful Tips: Blackberries are members of the rose family. This is abountiful familywithmany edible relatives. Experts disagree on theactual number of varieties, but in the United States alone there arehundreds of species of each of these berries (Bradford 2002). If youcan identify a blackberry, you will have no trouble spotting otherberries in the rose family.Rose familyberries aremadeupofmanytiny,drop-likeovalscontainingjuiceandseeds.IDTrick:Blackordarkpurpleberriesmadeupofmanytinydrupeletscontainingjuiceandseeds.SergeiSays:Blackberries,raspberries,thimbleberries,andsalmonberriesare great fever breakers. A couple of years back, I picked up sometropical germs inThailand and got incredibly ill. I had a fever over104degreesforelevendays.Becauseoftheseverityofmycondition,Idecidedtotakesomeibuprofen,whichformeisrare.Whilethepillsdid help, they provided only temporary relief. Once themedicationworeoff,myfeverclimbedbackupabovenormal. Idecided to lookintonaturalremediesforreducingfeverandreadaboutthebenefitsof

rose-familyberriesandtheirleaves.Iaskedmymomtopickupsomefreshberriesatthestore,andIbeganeatingthemanddrinkinghighlyconcentrated raspberry-leaf tea. Within twenty-four hours my feverwasgoneandnevercameback.

Burdock—ArctiumminusFamilyName:Asteraceae/AsterFamily

A.Burdockleavesarebigandbroad.

B.Burdockleavesinlatespring.

C.Leaveswithroots.

D.Stemsareslightlyfuzzywithreddish-purplemarkings.

E.Burdockroots.

F.Driedseedheads.

G.Greenseedheads.Photo:AmadejTrnkoczy

Table1.Nutrientdataforburdockroot,raw

Caution:Burdockisabsolutelysafetoeat.Edible:Leaves,stems,androots.Flavor:Rootsareearthy,starchy,andalittlebitter.Greensaremild.Description: Burdock leaves resemble rhubarb leaves. Leaves are darkgreenandoval,andhaveadistinctmainvein.Whenmature(intheirsecondyearofgrowth),leavescanbemorethantwofeetlong.Youngleavesemergingfromthegroundarecoveredwithwhite,woollyfuzz.Flowerheadsareroundandbur-like,withpinkorpurpleflowers.BurshaveVelcro-likehooksandeasilyattachthemselvestoclothing.

Uses: Tender young leaves are delicious raw in salads or boiled aspotherb. Roots are used in stir-fries and soups, or can be baked orfried.Alsogoodinsushi.

Nutritional Highlight: Burdock is incredibly nutritious. According toBrigitte Mars, it’s an amazing detoxifier that has been used forcenturies to help people cope with manmade pollution (2007).Burdock also has anti-inflammatory properties that benefit a wholeslewofconditions.Itisalsorichinfolate,vitaminsA,C,andK,pluscalcium, magnesium, potassium, phosphorus, sodium, zinc, andselenium. Burdock has been used to purify blood and treat skinailments suchaseczemaandpsoriasis.Burdock isalsobeneficial fortheliverandgallbladder.

HelpfulTips:ThehookedbristlesoftheburdockplantaresaidtohaveinspiredtheinventionofVelcro.

IDTrick: Burdock has round seed heads that have Velcro-like hooks.Thisisthebestwaytoidentifythisplant.

SergeiSays:BurdockisoneofthefewwildediblesthatIharvestforitsroots instead of its greens.While young burdock leaves are good insalads,therootsofburdockaretherealtreat.Therootsaresweet,sortoflikeanearthycarrot.Ifthisdescriptiondoesn’tsellyouonburdockroot, Ihopeyouget theopportunity to try it inamedleyof roastedrootvegetablesbeforeyoumakeupyourmind. In therightamount,burdock’sflavormakesarecipefinger-lickinggood.Burdockrootscanbeharvestedyear-roundifthegrounditgrowsin

isnot frozen.Oncethegroundfreezes, itbecomesdifficult todigup

the roots without destroying them. Furthermore, the coldtemperaturesmakethemwoodyandunpleasanttoeat.Thatsaid,thefactthatburdockisavailableduringseasonswhenotherwildediblesarescarcemakesitahugeassettoeveryforager.

Cat’sEar—HypochoerisradicataFamilyName:Asteraceae/AsterFamily

Caution:Cat’searsareabsolutelysafetoeat.Edible:Leaves,youngstems,buds,andflowers.Flavor:Cat’searsareslightlybitter,likeacrossbetweendandelionandspinach.

A.Cat’searleafclose-up.

B.Theleavesofcat’searresembledandelionleaves,buttheyaremorefuzzy.

C.Left:cat’searflower,right:dandelionflower.

Description: Cat’s ears have dark green, toothy leaves that resembledandelions. Leaves are fuzzy and grow in a basal rosette near theground.Mainstemisslenderandshootsuptothesky(uptotwofeet).Cat’s ear stems produce white, milky sap. Flowers are compound,yellow,anddandelion-like.

Uses:Leaves,buds, flowers,andseedscanbeeaten raw.Youcanalsosteam,sauté,boil,andmarinateallpartsofthisplant.

Nutritional Highlight: Rich in vitamins A, B, and C, copper,phosphorus,potassium, iron, calcium,andmagnesium(Kallas2010).Cat’s ears arebeneficial for the liver, kidneys, gallbladder, pancreas,andspleen.

HelpfulTips:Cat’searsareextremelynutritiousandbeneficialformanydifferenthealthreasons.Theyaremostacclaimedasorgancleansers.Theirbittertastestimulatesbileproduction,aidsdigestion,andcleansprettymucheveryorganinsidethebody.

IDTrick: Dandelion lookalike with extremely fuzzy leaves. Cat’s earsand dandelion flowers look similar, which can make them hard todistinguish. Dandelion flowers generally have exponentially morepetalsthancat’sears.Cat’searsalsoproduceseveralflowersperstem,whereasdandelionsnevergrowmorethanoneblossompershoot.

Sergei Says: Cat’s ears are often confused with dandelions and viceversa. Unlike dandelions, cat’s ears grow hairs on themain vein oftheirleaves.Because cat’s ears are bitter to the taste, and I’m not particularly

fondofthebitterflavor,Ihavecometoprocesstheminoneofseveralwaystoreducetheiroverbearingtaste.Onewaytokillthebitternessistoblendcat’searswithfruitinagreensmoothie.Anotherwayistoprocesstheminafoodprocessorwithsomesortoffat(i.e.,nuts,oils,oravocados).Finally,boilingcat’seargreenswillalsotakeawaytheirbitterness.

Cattail—Typhaspp.FamilyName:Typhaceae/CattailFamily

Caution: Cattails can be confusedwith poisonousmembers of the irisfamily.Water irises often share the samepondas cattails.However,cattails are easily distinguishable from water irises as their leaveswraparoundthestalkoftheplantlikealeek.Irisleaves,ontheotherhand, are flat and spread out like a fan or palm frond.Cattails alsogenerally grow in much denser patches than water irises. Maturecattailsdisplayacottonybrownhead,whichmostpeoplearefamiliar

with.Finally,ifwaterpurityisinquestion,refrainfromeatingcattailsastheyabsorbtoxinsaswellasnutrientsfromwater.

A.Cattailsinapond.

B.Peeledcattailshoots.

C.Ediblerootstocks.

D.Sergeiharvestingcattails.

E.Youngcattailheadsareedibleraworcooked.Theytastelikecornonthecobwhensteamed.

F.Maturecattailheadsarenotedible,buttheyareagreatidentifyingfeature.

G.Sergeipeelingthestemtogettothetendershoot.

H.Cattailleavesarecircularandwraparoundthestemliketheleavesofaleek.

Table 2. Nutrient data for cattail, narrow leafshoots

Edible:Roots,rootstocks,youngshoots,youngheads,andpollen.Flavor:Roots,rootstocks,andyoungshootshavethetextureandtasteofzucchini.Youngheadsresemblecornonthecobwhenboiled.Description:Cattailsgrowinwetlands.Theyareoftenfoundgrowinginpondsandaroundlakeshores.Plantsaretallandslenderandcanreacheight feet inheight. Leaves growwrapped around the stalk thewaytheleavesofacommonleekwraparoundinnerleaves.Maturecattailsdisplaybrowncotton-likeheads.Uses:Youngshootsandheadscanbeeatenraworcooked.Shootstaste

great in salads, soups, and stews. The tender young pollen spike(head) can be boiled and eaten like corn on the cob. Roots can bedriedandgroundintoflourforbaking.Ithinkthatthemostdeliciouspartofacattailisthetenderrootstock.Ilikedicingitupintosalads.Pleaseseesaladrecipeonthispage.Nutritional Highlight: Cattails contain about 30 percent complexcarbohydrates. Compared to other wild edibles, cattails are high incalories,whichmakes themagoodenergy food.Cattails are agreatsourceofvitaminsAandC,pluspotassiumandphosphorus.Helpful Tips: When harvesting cattails, you will notice a lubricatingslime seeping from the plant’s leaves. This slimy substance isincrediblyhealingfortheskin.Useitonsunburnslikeyouwouldaloegel.IDTrick:Circularleavesthatwraparoundoneanother.Tall,thinstemswithacottonybrownhead.SergeiSays:Generallyanythingassociatedwithbeing“highcalorie”isconsideredbad in today’ssociety.However, in thewild,caloriescanbehardtocomeby.Whilemostwildediblesarerichinnutrients,theyare very low in calories and thus not good sources of energy. Ifwelived in thewild,wewouldmost likely be on a constant search forfood that was high in calories in order to replenish the energy weexpend through physical andmetabolic actively. From this point ofview,cattailsareagreatenergysubstitutefornutsandgrains.Cattails are water-loving plants that grow partially submerged in

streams and ponds and near lakeshores. Because they get much oftheir nutrients from the water they grow in, you should take extraprecautionstomakesurethewaterisclean.Callyoulocaldepartmentofforestryandaskthemforresourcesaboutwaterquality.Igenerallyavoid harvesting cattails in urban environments, as they are oftenmorepolluted.Ontheotherhand,if Iaminanaturalsettingthatisfarfromroads,factories,orothersitesthatcouldcontaminateapond,Idon’tworrytoomuch.Golfcoursesoftenplantcattails in theirponds tocreateanatural-

lookingscene.Youshouldneverharvestanyplantsfromagolfcourse,asthisisoneofthemostchemicallypollutedmanmadeareas.

Cedar(IncenseCedar)—Calocedrusspp.FamilyName:Cupressaceae/CypressFamily

Caution:Donoteatevergreensifyouarepregnantorbreast-feeding,astheoils in theneedleshavebeenknown tonegativelyaffect infants.Also, if you suffer from seasonal allergies, youmaywant to refrainfromharvestingtreepollen,asitcanaffectyourbodynegatively.Forallotherpurposes,eatingcedarisabsolutelysafe.Edible: Innerbark, sap, twigs,catkins, lightgreen tips,needles,cones,pollen,andnuts.Flavor:Slightlylemony,buttheinnerbark(cambiumlayer)issweet.Description: Coniferous, evergreen tree with reddish-brown bark.Leavesareroundedandoverlap,growinginanalternatepattern.Theylookliketinypuzzlepiecesthatstackononeanother.Cedarconesaretinyandgrowinclustersnearbranchtips.NutritionalHighlight:RichinvitaminsAandC.Cedarneedleteahelpsfight dandruff when applied to the scalp. Resin found in evergreenneedlesisbeneficialforrespiratoryproblems.Cedarresinisgreatforremoving sugars from teeth; the needles can be used as amakeshifttoothbrush.Pollenisrichinprotein.Cedartinctureshavebeenusedtofightinflammationandsorethroats,aswellastotreatskininfections.

A.Cedarneedlesandtrunk(Calocedrusdecurrens).

B.Cedarneedlesclose-up.

C.Cedartrunk.

D.Cedarbarkclose-up.

Helpful Tips: Cedar trees have an inner bark (cambium layer) that issweet and delicious.However, the improper harvesting of this layercankillthewholetree.Insteadofpeelingawaybarkfromthetrunkofthetree,harvestindividualbranchesfortheirinnerbark.When the tree is blooming and the buds are full of pollen (in the

spring),youcancoverthetipofabranchwithaplasticbagandgiveitavigorousshake.Pollenwillaccumulatequicklyinthebag.Transferthecollectedpollenintoaglassjarandstoreinacool,dry

place.Addasasupplementtosmoothies.

IDTrick:Cedarneedlesareeasytospotbecausetheyareflatandlookliketheyaremadeupoftinytriangularpuzzlepieces.Sergei Says: Cedars are a good natural source of vitamin C andhistoricallyhavebeenusedbytravelerstopreventscurvy.ItmightbehardtoimagineamealmadefromChristmastrees,butwiththerightpreparationandknow-how,youcancometoenjoyandevencravearecipethatincorporatescedar.Myabsolutefavoritewaytoconsumeanyevergreenistosipontea

madefromfreshlycollectedneedlesbyacampfireafteralongdayofhiking.Seethepineneedletearecipeonthispage.

Chickweed—StellariamediaFamilyName:Caryophyllaceae/PinkFamily

Caution:Chickweedisabsolutelysafetoeat.Edible:Leaves,stems,andflowers.Flavor: Leaves and flowers are slightly sweet and juicy. Stems tasteearthy.Description:Chickweedgrowsinadensematontheground.Leavesareoval and grow in an opposite pattern along long, slender stalks.Flowersaretinyandwhite,withfivepetalsthataredeeplycleft,soitlooks like there are actually ten petals. Chickweed has a Mohawkhairlinethatrunsupthestem.Thishairlineisfoundbetweeneachsetof leaves. Ifoneexamines itclosely,onecannotice that thehairlinechanges positions and alternates sides on the stem. This quality isuniquetochickweed.Uses:Chickweedisamildanddeliciousplantthatcanbeeatenraw.Tryaddingchickweedtoyournextsalad,sandwich,orwrap.NutritionalHighlight:Richincopper,phosphorus,calcium,potassium,andvitaminC.Chickweedtinctureshavebeenusedto treatbladder,kidney,andurinarytractdifficulties.Itsoothesirritatedtissue,whichmakesitbeneficialforcosmeticortopicalapplications.

A.Chickweedpatch.

B.Chickweedflowershavefivedeeplycleftpetals.

C.Flowersclose-up.

D.ChickweedhasanalternatingMohawkhairlineonthestem.

HelpfulTips:Becausechickweedgrowsindensemats, itcanbeeasilyharvestedwithapairofscissors.Simplygrabahandfulofchickweedin one hand and use your other hand to cut it near the base of theplant.IDTrick:Tinywhiteflowerswithfivedeeplycleftpetalsthatlookliketenpetals.AlternatingMohawkhairlineonthestem.SergeiSays:Chickweedisoneofthemostprolificweedsinmygardenevery spring. It grows as a ground cover and displays tiny whiteflowers that are about one-third the size of a penny. I love freezing

chickweedflowersinice-cubetraystoaddflairtomydrinks.

Chicory—CichoriumintybusFamilyName:Asteraceae/AsterFamily

Table3.Nutrientdataforchicorygreens,raw

Caution:Chicoryisabsolutelysafetoeat.Edible:Leaves,stems,flowers,roots.Flavor:Greensandrootsarebitter.Flowersarefaintlysweet.Description:Chicoryisahardyperennialthatrangesfromonetofourfeet tall.Large leavesgenerallygrownear thebaseof theplant inabasal rosette like that of a dandelion. Small lance-like leaves growfromthestemoftheplant;theyarelargernearthebaseandsmallernear the top.Chicory flowersgrowsporadicallyup thestemandarebluish-purpleinhue.

A.Chicoryflowers.Photo:MFCarter

B.Chicorygreenscaneasilybemistakenfordandelion.Whenidentifyingchicory,lookfortall,fibrousstemsand/oruniquepurpleflowers.

C.Chicoryandredclover.Photo:ayjackson,Flickr

D.Leaves,stem,andflower.

E.Flowersclose-up.Photo:MFCarter

Uses:Young, tender leavescanbeeatenraw,orused insalads, soups,and stir-fries.Adding chicory flowers to anydishwill add color and

makeitlookabsolutelyscrumptious.NutritionalHighlight:ChicoryleavesareagoodsourceofvitaminsA,B,C,E,andK,pluspotassium,calcium,phosphorus,copper,zinc,andmagnesium. Chicory is beneficial for the liver, kidneys, gallbladder,andpancreas.

HelpfulTips:Similartodandelions,themorematureachicoryplantis,themorebitter it is. Ifyouget toaplantbefore it flowers,youwillnotice that the leaves will be more tender, less bitter, and moreenjoyable.

IDTrick:Chicoryflowersmakethisplanteasytospot.Theyarepurpleanddaisy-likewithserratedcleftsatthetipsofthepetals.

SergeiSays:Chicoryprefersdry soilsandcanoftenbe foundgrowingarounddesertedlots,constructionsites,andditches.Ithasbeenusedhistorically as a caffeine-free coffee substitute in the South, becausetheroottastessimilartocoffeewhenitisgroundandroasted(Mabey2007).While I am not a coffee drinker, I brew chicory coffee fromtimetotimeandenjoythetaste.Afteralongdayofhiking,sippingonadark,warmbeveragemakesmefeellikeanold-timecowboy.Anotherpracticalapplicationforchicoryistoadditsrootstomixed

roasted vegetable dishes, along with carrots, yams, parsnips, andpotatoes. When I’ve made this dish for community potlucks, it hasbeenaragingsuccess.Chicoryflowersmakeanice,colorfuladditionin salads. I eat the young leaves to aid my liver and kidneys ineliminatingtoxins.Theolder leavesarealsoverysuitableforrecipesthatcallforbitterness.Iloveaddingthemtohomemadepesto.

Chokecherry—PrunusvirginianaFamilyName:Rosaceae/RoseFamily

A.Chokecherryfruit.

B.Fruitclose-up.

C.Berriesaresweetandtart.

D.Wideshotofchokecherrytree.

E.Chokecherrytreeinthefall.Photo©iStockphoto

Table 4. Nutrient data for chokecherries, raw,pitted

Caution:Chokecherriesareabsolutelysafetoeat.Edible:Fruitandflowers.Flavor:Slightlysour,likeBingcherries.Description: Chokecherry is a large shrub or small tree. The bark isthin,anddarkgrayorbrown.Leavesarealternate,oval,andsharplyserratedwithtinyteeth.Flowersarewhitewithfivepetalsandgrowindense,droopingclusters.

Uses:Eatfruitrawasatrailsidenibble.Useinjams,jellies,pies,syrups,salads,andwines.

Nutritional Highlight: Chokecherry juice is used to reduceinflammation and has also been known to alleviate the pain fromarthritis. Chokecherries are rich in antioxidants, which neutralizeharmful free radicals, which can cause cancer. Chokecherries alsohavehighamountsofmelatonin,whichhelpboosttheimmunesystemandimprovehearthealth.

Helpful Tips: Like store-bought cherries, chokecherries contain hardpits.Ifyouplantouselargequantitiesincooking,purchasingacherrypittingtoolwillmakeyourlifeeasier.

IDTrick:TheylooklikesmallBingcherries.Sergei Says: Chokecherries are essentially wild cherries. They makescrumptiousadditionstopiesandcrumbles.

Clover—Trifoliumspp.FamilyName:Fabaceae/PeaFamily

Caution: I have found major discrepancies in print as to whether allclover species are edible. Some authors claim that yellow clovershould not be eaten, while others write the opposite. I have eatenyellow clovers from time to time and have never experienced anynegative side effects. If you are wont to be extra cautious, you canavoid yellow clover varieties. All other varieties are unanimouslyconsideredfittoeat.

Edible:Flowers,leaves,andstems.

A.Cloverflowersaremadeupofacollectionofflowers.

B.Whiteclover.Photo©iStockphoto

C.Cloverleavesgrowinthrees.

D.Woodsorrel(Oxalisspp.)isoftenconfusedwithclover.Woodsorrelleavesareheart-shaped,whilecloverhasovalleaves.

E.Cloverflowerandleaves.

Flavor: Greens are mild and remind me of pea sprouts. Flowers aresweet.

Description: Clovers have green, oval leaves with whitish, crescent-shapedmarkings. Leaves grow in groups of three. Flowers range incolorandhaveupwardoffortypetals,whichclustertogethercreatinganoverallsphericalshape.

Uses: Clover flowersmake a colorful addition to any dish. Leaves are

tenderandcanbeusedinsalads,stir-fries,soups,andsoon.NutritionalHighlight:Clovershavebeensaidtocontainbeta-caroteneaswell as vitaminsC,B1,B2,B3,B5,B6,B9, andB12, plus biotin,choline,inositol,andbioflavonoids.Cloversarerichinminerals,suchas magnesium, manganese, zinc, copper, and selenium. Clovers arecommonly referred to as the “blood-purifying weed.” In her bookDiscoveringWildPlants,JaniceSchofieldwritesthatclovershavebeenused to effectively treat disorders such as eczema, hepatitis, andmononucleosis(2003).Theyhaveevenbeenknowntoshrinktumors.Michael Tierra claims that clovers contain blood-thinning coumarinsthathelpthebodyfightchronicdegenerativediseasessuchascancer(1988).

Helpful Tips: Clovers are often confused with another edible plantcommonly known as “wood sorrel.” It’s not hard to tell these twoplantsapartonceyouknowwhat to look for.Woodsorrelhas threeheart-shapedleaves,whileclovershavethreeoval-shapedleaves.

IDTrick:Clovershavesomekeycharacteristicsthatmakethemeasytorecognize.Thebestway to identifya clover isby its round, colorfulflower. If the plant isn’t blooming, the leaves are a dead giveaway.Unless you are tremendously lucky (and find a four-leafed clover),cloverswillhave threeoval leaves.The top surfaceof the leafoftendisplaysawhitish,crescent-shapedmark.Ifyoupickacloverleafandholdituptothelight,youwillseethatitsedgeshavetinyserrations.

BadCloverJoke:Question:Didyouknow that a four-leafed clover ismorenutritiousthanathree-leafedone?Answer:Yes,it’s25percentmorenutritious.

SergeiSays:Ifyoulookatyourlawncarefully,I’mwillingtobetyou’llfindhundreds,ifnotthousands,ofclovers.Alongwithdandelionandplantain,cloverisoneofthemostprolificplantsaround.Cloversarepartof thepeafamilyandhaveaslightlysweet taste thatresemblespea sprouts. Because of this, I think clover makes for a deliciousadditiontoanysalad,sandwich,orwrap.When I was in kindergarten in Russia, my teacher taught my

classmates and me how to pick clover flowers and suck out theirnectar through the stem.Duringour schooloutings,wewouldoften

stopatcolorfulflowerpatchesandtakeafewmomentstoenjoytheirsweetness. Aftermy family immigrated to America, I continued thispractice and scaredmanyadultshalf todeath. It seems like there ismore fear surroundingplants inAmerica, and childrenaregenerallydiscouraged from eatingwild fare. Several educators throughoutmychildhoodeventoldmethatcloverswerepoisonousandwouldcausesevere pain and discomfort. While I agree that children should beinstructednottoeatunfamiliarplants, teachingthemthatahealthy,edible plant is poisonous is equally detrimental. If children growupbelieving that safe food is exclusively found ina store, theybecomedependentonotherstotellthemwhattheycanandcan’teat.Ontheother hand, kidswho have been taught how to forage properly canfendforthemselves,whichisalife-enhancingskillthatmayonedaysavetheirlives.

CommonMallow—MalvaparvifloraFamilyName:Typhaceae/MallowFamily

Caution:Commonmallowisabsolutelysafetoeat.Edible:Leaves,stems,fruits,andflowers.Flavor: Leaves, stems, fruits, and flowers have a mellow, okra-likeflavor.

Description: Mallow is a low-growing plant with freely branchingstems.Leavesareroundwithshallowlobes.Flowershave fivepetalsand can be white, pink, or lavender in color. Flowers also displaylongitudinal stripes. Mallow fruits are round, flat, and disc-shaped.Leavesandfruitsaremucilaginous.

Uses: Leaves, fruits, stems, and flowers can be eaten raw, steamed,boiled,sautéed,blended,andbaked.

NutritionalHighlight:Mallow contains theminerals copper, calcium,and iron, plus vitamins A and C. It is rich in beneficial mucilage,whichhelpsrelievecolds,flus,andcoughs.

Helpful Tips: Common mallow is a relative of okra and thus has asimilar sliminess. Thismakesmallow a very good binding agent for

recipesthatrequireacertainconsistency.Inasmoothie,forexample,liquids may separate from the solids almost immediately afterblending.Addingafewmallowleavestoasmoothiewillpreventthisseparation.

IDTrick:When amallow plantmatures, it develops round fruits thatresemblebuttons.Identifyingmallowbythesefruitsisacinch.

SergeiSays:WhenIwasthirteenyearsold,mymother introducedmeto raw-food guru DavidWolfe. We hit it off, and he invited me tocomestayathishouse inSanDiego foraweek.Even thoughDavidlivedinacity,hehadalargebackyardwithheapsofmallow.Everyeveningfordinner,DavidandIwouldsliceupseveralripeavocados,wrap them in mallow leaves, and sprinkle them with lemon juice.Thenwewouldsitamongsttheintentionallyovergrownweeds,eatingourwrapsandenjoyingthesettingsun.

A.Mallowisagroundcover.

B.Commonmallow.

C.Leafclose-up.

D.Flowerandleaves.

E.Mallowfruits,commonlyreferredtoas“buttons”or“cheeses.”

Currant—Ribesspp.FamilyName:Grossulariaceae/CurrantFamily

A.Redandblackcurrants.Photo©iStockphoto

B.Currantsgrowonbushes.Photo©iStockphoto

Caution:Currantsareabsolutelysafetoeat.Edible:Berries.Flavor:Rangesfromsourtosweet.Description:Currantsgrowonslender,uprightshrubs.Shrubstemsandbranchescontainwoodythorns.Currantleavesresemblemapleleaves,with five-lobedpoints.Berriesare roundand sometimes striped,andhaveflower-likefibersstickingoutofoneend.Berriesareoftenstickywithsweetjuice.Uses: Eat berries raw as a trailside nibble. Use them in jams, jellies,syrups,salads,andwines.NutritionalHighlight:Currantsarerenownedfortheirhighcontentofvitamin C. They have been shown to have twice the potassium ofbananas, four times the vitamin C of oranges, and twice theantioxidants of blueberries. Currants also have anti-inflammatoryproperties,whichhelpalleviatepainfromarthritisandfightcancer.HelpfulTips:Currantsareinthesamefamilyasgooseberries.IDTrick:Currantscomeinred,deeppurple,andwhitecolors.Currantshrubshavelongwoodythorns.Sergei Says: Currants are antioxidant superfoods. Antioxidants arevitamins, minerals, and other nutrients that protect and repair cellsfrom damage caused by free radicals. Many experts believe people

whoconsumefoodsthatarerichinantioxidantsaremanytimeslesslikely to suffer from chronic diseases, such as hardening of thearteries,cancer,andarthritis.

Table5a.Nutrientdataforblackcurrants,raw

Table 5b. Nutrient data for currants, red andwhite,raw

Dandelion—TaraxacumofficinaleFamilyName:Asteraceae/AsterFamily

A.Dandelionflowerandgreens.Photo©iStockphoto

B.Dandelionseedheads.

C.IhavefoundatleastonevarietyofdandelionsinalmostcountryI’vevisited.

D.Leafclose-up.

E.Dandelionleaf.

Table6.Nutrientdatafordandeliongreens,raw

Caution:Dandelionsareabsolutelysafetoeat.Edible:Leaves,flowers,stems,androots.Flavor:Leaves,stems,androotsarebitter.Flowersaresweet.Description: Dandelions typically have sharply serrated leaves, whichgrow in a basal rosette on the ground. Dandelions have one yellowflowerperstem.Astheflowermatures,itturnsintoawhitepuffball.Stemsarefilledwithmilky,whitesap.Uses:Greenscanbeusedinsaladsorsmoothies,orastrailsidenibbles.Flowerscanbeeatenraworpreparedinagourmetfashion.Rootsareoften dried, roasted, and ground as a coffee substitute. I generallydon’t eat the roots, as they are very bitter and require extrapreparation.NutritionalHighlight:RichinvitaminsA,C,E,andK,andthemineralscopper, phosphorus, potassium, iron, calcium, sodium, andmagnesium. Dandelions arewidely used to treat obstructions of theliver,kidneys,gallbladder,pancreas,andspleen.Theyhavealsobeenknown to help diabetics reduce their blood sugar levels. Eatingdandelions will also stimulate bile production and aid the digestiveprocess.ID Trick: Dandelions have many lookalikes. A friend and fellow

forager, Karen Sherwood, once taughtme awonderful trick to helpidentifyatruedandelion.Runyourfingersalongthemainveinontheundersideofadandelionleaf.Ifit’scompletelysmooth,you’vefounda true dandelion. Dandelion lookalikes may have similar lookingveins, but theywill be hairy or prickly to the touch. Another great

waytoidentifydandelionsisbytheirflowers.Dandelionsproduceoneflowerperstem,whilemanyimpostershavetwoormore.Sergei Says: There are over 250 known species of dandelions(Wildflower Finder 2012). All species are edible and have nopoisonous lookalikes. Dandelions are one of my favorite weeds,because of their many nutritional benefits and their widespreadavailability.Ihavebeentothirty-onecountriesandfoundatleastonedandelionspeciesinallbutthreeofthem.Thisreasonaloneshouldbeenoughofanincentivetobecomefamiliarwiththisawesomeplant.Ifyou are a novice forager, learning how to identify a dandelionwillgreatlyexpandyourdietandguaranteefreefoodeverywhereyougo.ThefirstfewtimesItrieddandelions,theytastedtoobitterformy

liking. After a great deal of experimentation, however, I found twowaystomasktheirsharpness:

1. Blending dandelion greens with fruit in a blender completelyeliminatesbitterness.Pleaseseetherecipesectionofthisbookforgreensmoothierecipes(thispage).

2.Processingdandeliongreensinafoodprocessorwithsomekindofnatural fat, such as nuts, seeds, oils, or butter, helps reduce theirbitterness. Many recipes are actually complemented by adandelion’s bitterness; for example, adding dandelion greens topestomakesittasteincredible.(Seethispage.)

Additionally,pickingyoungspringleaveswillkeepthebitternesstoa minimal. This is true for most plants; the younger the green, themorenutritiousandmilditwillbe.

Dock—Rumexspp.FamilyName:Polygonaceae/BuckwheatFamily

A.Dockhasbroadleaves.

B.Greendockseeds.

C.Dockseedsgrowindenseclustersatthetopoftheplant.Seedsarerichinomega-3fattyacids.

D.Dockleavescurlattheedges.

E.Dockhaslong,heartystems.

F.Drieddockseeds.

Table7.Nutrientdatafordock,raw

Caution:Dockisabsolutelysafetoeat.Edible:Leaves,stem,seeds,andflowers.Flavor: Slightly bitter and a little sour. Dock greens look a little likekale.

Description: Elongated green leaves that curl at the edges. Showyclustersof seeds canbeobservedgrowingnear the topof theplant.These seeds will turn brown in late summer and will rattle in thewind, making it easier to identify the plant. Flowers are green andinconspicuous.Uses:Leavescanbeeatenraw.Youcanalsosteam,sauté,boil,fry,andmarinatethem.Seedscanbeusedincrackersandbreads.NutritionalHighlight:Dockisoneofthebestsourcesofiron,whichisgreat for treating constipation, blood disorders, skin disease,rheumatism,andindigestion.It isalsogreatforcleansingthesystemof heavy metals such as lead, arsenic, and mercury. Seeds containomega-3fattyacids,whicharebeneficialfortheheart.Helpful Tips: Dock is very healing for the skin. Thus, you can applydockpaste(madefromeitherchewingorblendingtheplant)ontotheskin to treat rashes, bug bites, cuts, and bruises. Next time you’restungbyabee,chewsomedock,apply it to thesting,andseewhathappens.IDTrick:Dockleavesruffleattheedges.Thismakesthemeasytospot.Seedsturnbrownandrattleinthewind.Inlatesummer,ifyoulistenclosely,youcansometimesheardockbeforeyouseeit.SergeiSays:Dockisagreatgreenfortheskin.Itsoothesanddisinfectsbugbites,cuts,andscrapes.Ifyouhaveabadrun-inwithapatchofstingingnettles,covertheitchyrashwithdockjuiceforinstantrelief.Dockgreensandtenderstemsaredeliciousinsoupsandstir-fries.

DouglasFir—PseudotsugamenziesiiFamilyName:Pinaceae/PineFamily

Caution: Do not eat evergreens if you are pregnant or breast-feeding;theoils in theneedleshavebeenknown tonegativelyaffect infants.Also, if you suffer from seasonal allergies, youmaywant to refrainfromharvestingtreepollen,asitcanaffectyourbodynegatively.Forallotherpurposes,eatingDouglasfirpartsisabsolutelysafe.Edible: Innerbark, sap, twigs,catkins, lightgreen tips,needles,cones,

pollen,andnuts.Flavor:Slightlylemony,buttheinnerbark(cambiumlayer)issweet.Description:Coniferousevergreentreewithdroopingbranches.Barkisridgedwithdeeplesions.Needlesareflatandshort.Pineconesgrowinclustersnearthetipsofthebranches.Pineconesarescalyanddelicateanddisplaywhatlookslikeatinymouse-tailstickingoutbetweenthescales.Needlesareflat.Uses: Steep green needles in boilingwater and drink thewonderfullyaromatictea.Harvestlightgreen,tenderneedles(foundatthetipsofthebranchesinthespring)andeatrawinsaladsorsmoothies,orasatrailsidenibble.Collectpollenfromtheflowersatthetipsofbranchesinearlyspringandaddtosmoothiesforaproteinboost.NutritionalHighlight:Rich invitaminsAandC. Firneedle teahelpsfight dandruff when applied to the scalp. Resin found in evergreenneedles is beneficial for respiratory problems.Consuming the greensraworinateahasbeensaidtoeliminatecoughs, fevers,andexcessmucus.Fir resin isgreat forremovingsugars fromteeth; theneedlescan be used as amakeshift toothbrush. Pollen is rich in protein. Firtinctureshavebeenusedtofightinflammationandsorethroat,aswellastotreatskininfections.

A.Douglasfirtreetrunk.

B.Needlesclose-up.

C.Douglasfirconeshavemouse-liketailsthatstickoutoftheconescales.

D.Douglasfirbarkclose-up.

E.Firneedleswithlightgreentips.

HelpfulTips:Douglasfirtreeshaveaninnerbark(cambiumlayer)that

issweetanddelicious.However,theimproperharvestingofthislayercankillthewholetree.Insteadofpeelingawaybarkfromthetrunkofthetree,harvestindividualbranchesfortheirinnerbark.When the tree is blooming and the buds are full of pollen (in thespring),youcancoverthetipofabranchwithaplasticbagandgiveit a vigorous shake. Pollen will accumulate quickly in the bag.Transfer the collected pollen to a glass jar and store in a cool, dryplace.Addasasupplementtosmoothies.

IDTrick: Identifyingafirtreecanbetricky.Afterall,mostevergreenslook like Christmas trees. The easiest method I have found to tellcommonconifersapartisbytheirneedles.Allpineshavelongneedlesthatgrow ingroupsof two, three,or five.Firand spruce treeshaveshort needles all around the twig, so that the twigs resemble pipecleaners. Fir needles are flat,while spruce needles are four-sided. Ifyouareunsurewhetheryouarelookingatafirorspruce,pickafewneedlesandrollthembetweenyourfingers.Sincefirneedlesareflat,theywillnotrolleasily.Douglasfirsareextremelyeasytoidentifybytheircones.Douglasfirconeshavelittlemouse-liketailsthatstickoutbetweenthescalesofthecone.

SergeiSays:FirsareagoodnaturalsourceofvitaminCandhistoricallyhave been used by travelers to prevent scurvy. It might be hard toimagine a meal made from a Christmas tree, but with the rightpreparationandknow-howyoucancome toenjoyandevencravearecipethatincorporatesfir.My absolute favorite way to consume evergreens is to sip on teamadefromfreshlycollectedneedlesbyacampfireafteralongdayofhiking.Seethepineneedletearecipeonthispage.Inearlyspringmostconiferousevergreensproducelightgreennewneedlesatthetipsofbranchesthathaveamild,lemonytaste.Iliketoaddthesetendergreenstosaladsandsmoothiesforzest.

Gooseberry—Ribesspp.FamilyName:Grossulariaceae/CurrantFamily

A.Gooseberries.Photo©iStockphoto

B.Gooseberryleaf.

C.Gooseberriesonabush.

Table8.Nutrientdataforgooseberries,raw

Caution:Gooseberriesareabsolutelysafetoeat.Edible:Berries.Flavor:Rangesfromsourtosweet.Description:Gooseberriesgrowonslender,uprightshrubs.Shrubstemsand branches contain woody thorns. Gooseberry leaves resemblemapleleaveswiththeirfive-lobedpoints.Berriesarelarge,round,andstriped,andhave flower-like fibers that stickoutofoneend.Berriesareoftenstickywithsweetjuice.

Uses: Eat berries raw as a trailside nibble. Use them in jams, jellies,

syrups,salads,andwines.Nutritional Highlight: Gooseberries are renowned for their highcontent of vitamin C. They have been shown to have twice thepotassiumofbananas,fourtimesthevitaminCoforanges,andtwicethe antioxidants of blueberries. Gooseberries have anti-inflammatoryproperties,whichhelpalleviatepainfromarthritisandfightcancer.

Helpful Tips: Gooseberries are in the same family as currants. Whilethey can look quite similar, currants are much smaller thangooseberries.

ID Trick: Gooseberries range in color and have striped, slightlytranslucentberries.Bothgooseberriesandcurrantshavemaple-shapedleaves,andtheshrubshavethorns.

SergeiSays:Gooseberries are antioxidant superfoods.Antioxidants arevitamins,minerals, and other nutrients that protect and repair cellsfrom damage caused by free radicals. Many experts believe peoplewhoconsumefoodsthatarerichinantioxidantsaremanytimeslesslikely to suffer from chronic diseases, such as cancer, arthritis, andhardeningofthearteries.

Grape—Vitisspp.FamilyName:Vitaceae/GrapeFamily

A.Greengrapesonavine.Photo©iStockphoto

B.Blackgrapes.Photo:ayjackson,Flickr

C.Grapeleaves.

D.Leavesclose-up.

Table 9.Nutrient data for grapes, red or green,raw

Caution:Pleasetakeextracautionwhenidentifyingwildgrapes.Grapeleaves andberrieshavepoisonous lookalikes.Check for red tendrils,saw-toothedleaves,andfamiliargrapeodor.

Edible:Leaves,tendrils,andfruits.Flavor:Leavesaremildandtastelikespinach.Grapestastelikegrapes.Description: Grapes grow on vines. They have broad, saw-toothedleaves. These leaves are typically heart-shaped,with twodeep cleftsnear the point. Fruits range in color from green to deep purple andgrowinlargeclusters.Wildgrapesgenerallyhavesmallerberriesthancultivatedvarieties.

Uses: Eat young leaves, tendrils, and grapes raw as a trailside nibble.Useallpartsinstir-fries,soups,orstews.

Nutritional Highlight: Grape leaves contain calcium, potassium,manganese, iron, sodium, magnesium, and vitamins A, C, and K.Grapeleaves and grape skins are also a great source for resveratrol,which boosts energy and reduces inflammation. Berries containvitaminsB2,B6,andC6.Thesecompoundsdecreasetheriskofheartdisease.Grapesalsofightbreastcancer.

HelpfulTips: Since grape leaves are so broad, I love using them as asubstitute for tortillas whenmakingwraps. In Greece, as well as inpartsoftheMiddleEast,dolmas,orstuffedgrapeleaves,arepopular.Mixturesofriceandotheringredientsarewrappedinpreparedgrapeleavesandcooked.

IDTrick:Grapeberriesarethebestwaytoidentifygrapes.Sergei Says: Grape leaves and grape skins are said to contain highamountsofresveratrol,anantioxidantthatreversesagingandbooststhe immunesystem.Though thestudyof resveratrol is stillnewandunrecognized by conventional medicine, I like knowing that eatinggrapeshasthepotentialofkeepingmybodyyoungandhealthy.

Grass(WildandNotSoWild)—Poaspp.FamilyName:Poaceae/GrassFamily

A.Grassbladeupclose.

B.Youcanblendorjuicewildgrassestoreaptheirnutritionalbenefits.

Caution:Somepeopleconfusegrasswithirisgreens,rushes,andsedges,whicharenotparticularlyedible.Rushesandsedgesgrowinornearwaterandareextremelyfibrousandtoughtothetouch.Irises,whicharetheleastedibleofthelookalikes,havelargecolorfulflowersthatmakethemeasytospot.

Edible:Theentireplant.Flavor:Sweet.Description: Thin, tall, green blades growing in yards, forests, fields,andelsewhere.Grasscomesinmanyshapesandsizes.Somevarietiesaretallandsomeareshort.Somegrassescrawlovertheground,whileothersgrowupright.

Uses:Usegrassasasurvivalfoodoraddittojuicesandsmoothiesasanutritionalsupplement.

NutritionalHighlight:Grasscontainsmostofthevitaminsandmineralsneeded for humanmaintenance. It is a wholemeal and a completeproteinwithaboutthirtyenzymes,andit’sapproximately70percentcrudechlorophyll.Grass is alsoanexcellent sourceof calcium, iron,magnesium,phosphorus,potassium, sodium, sulfur, cobalt, andzinc.Nexttimeyouthinkofbuyingashotofwheatgrassjuicefromahealth

food store, considermakingonewithyourowngrass instead. Ifyoudon’tsprayyourlawnwithchemicalfertilizers,youcanliterallyjuicethe grass and get the same benefits that youwould get from store-boughtwheatgrassjuice.

HelpfulTips:Mostgrassesareconsiderededible.Someexpertscautionagainst eating certain grass varieties, not because they have toxicelements,butbecausetheyareveryfibrousandhardforthebodytodigest.Thisissuecanbeeasilycircumnavigatedbyjuicingorblendingyourharvest.Inthiswaythetoughgrassfibersarebrokendownandbecomeeasiertodigest.Whileeatinggrass(exceptintheformofjuiceorasmoothie)maynotbringyouverymuchenjoyment, itwillbringyouhealth. Ifyouareevercaughtinasurvivalsituation,grasscanliterallybecomeyourlifeline.Grassiseasilyrecognizableandabundantworldwide.You can chewon all parts of theplant and suckout its juices fornourishmentandenergy.Ifyoudecidetoswallowthefiber,makesurethatitiswellchewed,asitcancausemildconstipation.Irecommendchewingon the tenderpartsexactlyas if itwerechewinggum; thenyoucanjustspitoutthewadonceit’swellchewed.

IDTrick:Long,flatbladesbendeasilyaroundyourfingers.SergeiSays:Oneplantfamilythatiscommonlyneglectedbyforagersisgrass. It may not seem all that appetizing, but it is very rich innutrientsandcanprovideyourbodywithenergyinapinch.Thegreatthingaboutgrassisthatmostpeople(whethertheyareaccomplishedforagersornovices)canrecognizegrassamidstotherplants.Forthisreason,grassisgoodsurvivalfood.Ifyouareeverlostorstrandedandneedsustenance,chancesareyouwillbeabletolocatesomegrassandnibbleonitsleaves.Wildgrassisnotmuchdifferentfromthegrasssoldinhealthfoodstoresintheformofwheatgrassjuice.Iwouldarguethatwildgrassesaremorenutritiousthanstore-boughtvarieties.Wildgrassesgrowinsoil that has not been depleted,which allows them to acquiremoreminerals.Ifyouarenotafanofthegrassyaftertaste,blendorjuicegrasswithfreshorfrozenpineappletoneutralizeit.

GreenAmaranth—Amaranthusspp.FamilyName:Amaranthaceae/AmaranthFamily

Table10.Nutrientdataforamaranthleaves,raw

A.Washinggreenamaranthgreensinpreparationforahugesummersalad.

B.Greensaretenderanddelicious.

C.Allamaranthvarietiesdevelopbountifulseedheads.Photo©iStockphoto

D.Greenamaranthandlamb’squarterssproutingupinmygarden.Boththeseediblesarecommongardenweeds.

E.Greenamaranthandpineappleweed.

Caution: Green amaranth can be confused with members of thenightshade family,which are not considered edible. There are somekeycharacteristics,however,thatallowforeasyidentificationofbothplants.Ofthenightshades,hairynightshadelooksthemostlikegreenamaranth, but hairy nightshade is bristly, while amaranth is not.Nightshades also have white, purple, or yellow flowers that looknothing like amaranth flowers. Nightshade flowers resemble tomatoflowers (tomatoes are alsomembers of thenightshade family, hencethesimilarity),whilegreenamaranthflowersaregreen,verytiny,andalmost indistinguishable from amaranth seeds. Finally, amaranthplantsdevelopbountifulseedpodsattheirtips.

Edible:Leaves,stems,seeds,buds,andflowers.Flavor:Mild,likespinach.Description:Plantscanrangefromsixinchestosixfeetinheight.Greenamaranthleavesaredullgreenandpointy.Seedsgrowinclustersatoptheplant.Thewholeplant iscoveredwitha fine,waxypowder thatshinesinthesunlight.

Uses:Eatthetenderpartsrawormixintoyournextsalad.Thisspinach-likeplantisalsodeliciouswhensautéed,steamed,orboiledinsoups.

NutritionalHighlight:Greenamaranthisrichinfiber,vitaminsAandC, riboflavin, calcium, zinc, copper, andmanganese. These nutrientshave been known to fight andprevent cancer, reduce inflammation,alkalizethebody,andstrengthenbones.

HelpfulTips:Greenamaranthisoftencomparedtospinach,asitismildand free from an overbearingly “green” taste. If you are notparticularly fond of eating greens, then green amaranthwould be agreatstartingpointforyou.

IDTrick:All amaranthsdevelopbountiful seedpods at thevery topoftheplant.Seedsrangeincolorfromgreentoredtopurple.Leavesaredarkgreenonthetopsurfaceandslightlywhitishontheunderside.

SergeiSays:Amaranth grain is similar to quinoa (a protein-rich grainfrom Central America) both in taste and nutrition. Both grains arehighinproteinandarehigh-energyfoods.Amaranth grain is extremely difficult to harvest. A few summersback, my girlfriend’s father was ready to harvest his quinoa andamaranthcropsandinvitedmetohelphimhullandthreshthegrain.After five hours of trying various primitivemethods for shelling theseeds, George and I had hulled three cups of grain between us.Welaughedaboutourstrugglesandjokedthatifwepracticedeveryyear,we couldmaybe boost our productivity to four cups of grain in thenext decade. The labor-intensive process I endured helped me toappreciate the convenience of co-ops and health food stores foracquiringgrains.

Huckleberry—Vacciniumovalifolium

FamilyName:Ericaceae/HeathFamily

A.Wildhuckleberries.

B.Redhuckleberries(Vacciniumparvifolium).

C.Berryupclose.Photo:907Britt

Table11.Nutrientdataforhuckleberries,raw

NUTRIENT UnitValueper100.0g

Water g 90.7

Energy kcal 37

Protein g 0.4

Totallipid(fat) g 0.1

Carbohydrate,bydifference g 8.7

Minerals

Calcium,Ca mg 15

Iron,Fe mg 0.3

Sodium,Na mg 10

Vitamins

VitaminC,totalascorbicacid mg 2.8

Thiamin mg 0.01

Riboflavin mg 0.03

Niacin mg 0.3

VitaminA,IU IU 79

Source:USDAwebsite,http://ndb.nal.usda.gov/ndb/foods/list

Caution: Be extra careful when harvesting huckleberries, as there arenumerouspoisonous lookalikes.Makesure to readmydescriptionofhuckleberriesthoroughlysothatyoucanlearntoidentifyallpartsoftheplant,notjusttheberry.Bewaryofalldarkblueberriesuntilyouareabsolutelysuretheyareedible.

Edible:Berries,flowers,andyoung,tenderleaves.Flavor:Berriesaresweet.Youngleavesarebittersweet.Description:Huckleberriesareessentiallywildblueberries.Theygrowon low, branching shrubs that vary in height. Leaves are oval andfollowanalternatepattern.Stemsareoftenreddishincolor.Typically,the fruit iseither redordarkblue.Like store-boughtblueberries,allhuckleberriesappearslightlyflattenedanddisplayasmallcrater-likeeye.

Uses: Eat berries raw as a trailside nibble. Use them in jams, jellies,syrups,salads,andwines.Addyoungleavestosalads.

NutritionalHighlight:Huckleberriesrankatthetopofantioxidantrichfoods.Antioxidantsneutralizeharmful freeradicals,whichcancausecancer.HuckleberriesarealsoagreatsourceofvitaminsAandCandalsopectin,asoluble fiber thatreducescholesteroland lowersbloodsugar.

HelpfulTips:Huckleberrieshaveafamiliarblueberry-likescent.Ifyouneedhelpwith identification,crush fruitwith fingers to see if ithasthecharacteristicblueberrysmell.

ID Trick: Huckleberries look identical to blueberries, except they aregenerally smaller. Like blueberries, they have a distinct eye on thebottomoftheberry.Thiscraterisagoodwaytodistinguishthem.

Sergei Says: There are numerous huckleberry species. The berries ofthese species range in color from dark blue to red. Berry size alsovaries. Typically, a huckleberry is 20 to 30 percent smaller than astore-bought blueberry. Huckleberries are low-glycemic fruits. Theyare rich in fiber and help lower blood sugar. This makes themespeciallygoodfordiabetics.WhenIwasfirstdiagnosedwithdiabetesat nine years old, I remember having constant cravings for mangosandblueberries.Nomatterhowmanycasesofblueberriesandmangosmyparents bought, I still cravedmore.Years later I discovered thatboth blueberries and mangos contain nutrients that help regeneratethe pancreas. While experts generally caution people with insulinimbalancesnottoeattoomuchfruit,IdiscoveredthataslongasIatewholefruit,withthefiberstillintact,mybloodsugarlevelswouldnotspike.Wildhuckleberriesareevensaferfordiabeticsthanblueberriesare,becausetheyhavenotbeenmodifiedorselectedforsweetness.Whiletheycanbeverysweetstraightoffthebush,Ihaveneverheardofaninstanceofhuckleberriesraisingsomeone’sinsulinlevels.

Lamb’sQuarters—ChenopodiumalbumFamilyName:Chenopodiaceae/GoosefootFamily

A.Lamb’squartershavekinkedstems.

B.Dustcanbepurpleorwhite.

C.Dustalsooccursontheundersideofleaves.

D.Lamb’squartersdustclose-up.

E.Lamb’squartersareacommongardenweed.Theyliketogrowonmoundsindirectsunlight.

F.Purpledust.

Table12.Nutrientdataforlamb’squarters,raw

NUTRIENT UnitValueper100.0g

Water g 84.3

Energy kcal 43

Protein g 4.2

Totallipid(fat) g 0.8

Carbohydrate,bydifference g 7.3

Fiber,totaldietary g 4

Minerals

Calcium,Ca mg 309

Iron,Fe mg 1.2

Magnesium,Mg mg 34

Phosphorus,P mg 72

Potassium,K mg 452

Sodium,Na mg 43

Zinc,Zn mg 0.44

Vitamins

VitaminC,totalascorbicacid mg 80

Thiamin mg 0.16

Riboflavin mg 0.44

Niacin mg 1.2

VitaminB6 mg 0.274

Folate,DFE mcg 30

VitaminB12 µg 0

VitaminA,RAE mcg 580

VitaminA,IU IU 11,600

VitaminD(D2+D3) µg 0

VitaminD IU 0

Lipids UnitValueper100.0g

Fattyacids,totalsaturated g 0.059

NUTRIENT UnitValueper100.0g

Fattyacids,totalmonounsaturated g 0.15

Fattyacids,totalpolyunsaturated g 0.351

Cholesterol mg 0

Source:USDAwebsite,http://ndb.nal.usda.gov/ndb/foods/list

Caution:Lamb’squartersareabsolutelysafetoeat.Edible:Leaves,stem,flowers,andseeds.Flavor:Likespinach.Description:Lamb’squarterscangrowuptotenfeettall.Theplanthastriangularleavesthataredarkgreen.Leavesaredustedwithawaxy,whitish or purplish dust,which rubs offwhen touched. Flowers aregreenandtiny,andgrowinthecrownoftheplant.

Uses:Lamb’squarterscanbeeatenrawinsalads,smoothies,or juices,orasatrailsidenibble.Leavesresemblespinachintasteandtexture.Oneplant canproduceup to seventy-five thousand seeds.The seedsare similar topoppyseedsandarealsoaviable foodsource.Lamb’squarters greens are delicious when sautéed, steamed, and boiled insoups.

NutritionalHighlight:Lamb’squartersarerichinproteinandvitaminsA, B, C, and K, plus folate, iron, calcium, phosphorus, potassium,sodium,andselenium.Theyarealsorichinomega-3fattyacids.Likealldarkgreens,lamb’squartershelppreventcancer,reducetheriskofdiabetes,strengthenbones,andreduceinflammation.

Helpful Tips: As the popularity of wild edibles grows, so does theiraccessibility.Youcannowpurchaselamb’squartersseedsfrommanygarden seed suppliers to plant in your garden. During the winter

monthsIliketogrowlamb’squartersinpotsonmywindowsill.Ifindthatthisnotonlybenefitsmyhealthandenergylevelsbutalsogivesmemorevarietyinmydiet.Likepurslane,lamb’squartersprefersoilthat has beenmanipulated byhumans. Thus, if you visit an organicfarm to find out about edible weeds, make sure you inquire aboutlamb’squarters.

IDTrick:Lamb’squarterscaneasilyberecognizedbythewhite/purpledustthatformsonitsleaves.Youdon’tneedtowashthisdustoff,asitisverynutritious.Lamb’squartersalsohavetough,kinkystemswithreddish-purplelines.

SergeiSays:Over the last fewsummers Ihavebeen runningamobilegreensmoothiebusinessfromacustom-madetricycle.Mytricyclehasahugecooleronthefront,whereIstorepreparedgreensmoothiesinice.Afterseveralmonthsofbeinginbusiness,Ibefriendedsomelocalfarmers,whobegansupplyingmewithedibleweedsfromtheirfarm.One of the weeds that grows abundantly on their farm is lamb’squarters.Istartedblendinglamb’squartersinmydrinksandofferingmycustomersachoicebetween“wild”or“tamed”greensmoothies.Atfirstpeoplewerealittlereluctant.Motherswouldcomeuptomeandsay,“Doyoureallyputmeatintoyoursmoothies?”Iwouldtellthemthenamelamb’squarterswasatermfarmersusedlongagotodescribeaplantthatlivestockfedon.Iexplainedthatabetternameforlamb’squarters iswild spinach, because its nutritional properties and tasteremindoneofstore-boughtspinach.Afterweeksoftalkingtopeopleabout the benefits of wild edible smoothies, the majority of mycustomers began requesting them instead of the conventional ones.The feedback I received indicated that my customers enjoyed, andsometimespreferred,theflavorofthewildsmoothies.

Maple—Acerspp.FamilyName:Aceraceae/MapleFamily

Caution:Mapleisabsolutelysafeforconsumption.Edible:Innerbark,twigs,sap,youngleaves,andseeds.

Flavor:Rangesfrombittertosweet.Description:Mapleshavebroad, serrated leaves thataredeeply lobedandhavethreesectionswithdefinitivepoints.Bark isdarkgrayandrangesfromsmoothtorough.

A.Mapletreetrunk.

B.Barkclose-up.

C.Mostpeopleknowmapleseedsas“helicopters.”

D.Seedsandleaf.

Uses:Youngleavescanbeeatenraw.Softtwigscanbechewedorusedto make tea. Sap can be consumed fresh or processed into maplesyrup.

NutritionalHighlight:Maplehasanti-inflammatorypropertiesandhas

beenusedhistoricallytoreducetheswellingfromsnakebites.HelpfulTips:Maple trees have an inner bark (cambium layer) that issweet and delicious.However, the improper harvesting of this layercankillthewholetree.Insteadofpeelingawaybarkfromthetrunkofthetree,harvestindividualbranchesfortheirinnerbark.

ID Trick: Leaves have five lobes. Tree has seeds that are commonlyknown as “helicopters” because of how they spinwhen they fall offthebranches.

Sergei Says: I don’t generally harvest maple leaves for food, becausetheyareratherbitterandoftenhaveanundesirabletexture.However,maple leaves are still full of nutrients that benefit the body. I thinkthere is value in knowing that common trees are edible, so that ifcircumstancesevercall for it, theknow-howis there. I inviteyou toexperimentwithmaplestoseehowyouliketheflavor.

Miner’sLettuce—ClaytoniaperfoliataFamilyName:Portulacaceae/PurslaneFamily

A.Miner’slettucehastinywhiteflowersthataremuchsmallerthanSiberianminer’slettuce(Claytoniasibirica).

B.Miner’slettuceoftensprawlsacrosstheground.

C.Round,disc-shapedleaveswithasteminthemiddle.

Caution:Miner’slettuceisabsolutelysafetoeat.Edible: Thewhole plant can be eaten.Miner’s lettuce ismild, tender,and—mostofall—delicious.

Flavor:Greensandflowersaremildlysweetandjuicy.

Description:Miner’s lettuce isanannual thatusuallypopsup inearlyspring.Itislightgreenincolorandhasround,disc-likeleaves,whichsurround its smooth, tender stem. This stem, which passes directlythroughtheroundleaf,isakeyidentifierofminer’slettuce.Whentheplantblooms,onecanobserveasmallwhiteorpink flowergrowingabove its round leaves.Miner’s lettuce ranges inheight fromone totwelve inches and may have anywhere from one to twenty-five ormorestemsgrowingoutofasingleroot.

Uses:Miner’s lettucecanbeused insaladsorsmoothies,oreatenasatrailsidenibble.

NutritionalHighlight:Miner’slettuceisrenownedforitshighvitaminCcontent.Ithasmorethancitrus,strawberries,currants,cherries,orkiwis.Earlysettlersateminer’slettucetopreventscurvy.

HelpfulTips:Miner’s lettuceismostabundantinthespring.However,thistastyediblecanbefoundlateintosummerifyouknowwheretolook.Miner’slettuceprefersshade,sodon’tforgettocheckundertreesandothershadyplaces.

IDTrick:Miner’s lettucecouldn’tbeeasiertoidentify.Lookforround,disc-likeleaveswithastemthatgrowsthroughthemiddleoftheleaf.

Sergei Says: Every March, as winter comes to an end, I beginimpatientlywaitingforthefirstminer’slettucecroptoappear.Thereare few things I love more than a freshly harvested miner’s lettucesaladtoppedwitholiveoil,balsamicvinegar,seasalt,andnutritionalyeast.Afteralongwinterofeatingproduceshippedinfromfaraway,harvestingawild,localgreenissuchatreat.Itisthewildequivalentforlettuceandthereforenotverygoodwhencooked.Iprefertoeatitraw. I loveusingminer’s lettuce insalads,wraps,andsandwiches inplaceofordinarygreens.Becauseof itsmildtasteandhighwatercontent,miner’s lettuceisespeciallypopularwithchildrenandteens.ThroughoutourtrekfromMexicotoCanadain1997,wehadfriendscometohikesectionsofthetrailwithus.Mostofthemwerenotaccustomedtoeatingvegetablesand would try to rebel by pretending they were not hungry or bysmuggling in their own food.However, once hunger set in, or theirfoodsupply randry, they feltmore inclined to tryour food.Miner’s

lettucewasalwaysafavoriteamongmypeers.MyfriendTomlikeditsomuchhestartedwritingsongsaboutitwhilehiking.Hewouldsing,“Miner’slettuceissoyummy,Iwanttohaveitinmytummy.…It’ssosucculentandsweet,miner’slettuceisatreat!”

Mint—Menthaspp.FamilyName:Lamiaceae/MintFamily

A.Mint.

B.Mintiseasiesttoidentifybyitsfamiliarsmell.

C.Allmintshaveasquarestem.

Table13.Nutrientdataforpeppermint,fresh

Caution:Mintisabsolutelysafetoeat.Edible:Leaves,stems,andflowers.

Flavor:Mintyfresh.Description: Plant has an aromatic, sweet smell. Mint leaves featurecrinkly, serrated edges and grow in an opposite pattern. All mintvarieties have a unique, square stem. Mint flowers grow from theplacewherealeafjoinsthestem.Flowersarewhitetopink.Uses: Eat the leaves and flowers raw as a trailside nibble or use inrecipes.Steepfreshordryleavesinboiledwatertomakeawonderfultea.NutritionalHighlight:Rich invitaminsAandC, thiamine, folicacid,riboflavin,manganese,magnesium,copper,potassium, iron, calcium,andzinc.Allmintvarietiessoothethestomachandintestines.Mintisoften used to treat nausea, morning sickness, and irritable bowelsyndrome(Schofield2003).Mintisadigestiveaid.Ifyoueatasprigoffreshmintduringorafterameal,itwillhelpyourbodyprocessthefood. When applied topically, the cooling effect of mint stimulatescirculationandbloodflow.Thishasarevitalizingeffectontheskin.Mintteaalsohelpseliminatedandruffwhenappliedtothescalp.HelpfulTips:Chewingonasmallpieceofmintafteramealwillaidthedigestiveprocessandfreshenyourbreath.IDTrick:Allmintshaveastrong,pleasantsmellandasquarestem.Sergei Says: All mints have soothing properties. For foragers, this istremendously advantageous. As foragers, we are constantly beingexposed to new foods. If you consume something that your bodydoesn’t like, you can quickly reduce the negative side effects bychewing on mint leaves and drinking lots of water. This worksespeciallywellforstomachachesandhives.

OregonGrape—MahoniaaquifoliumFamilyName:Berberidaceae/BarberryFamily

A.Oregongrapeflowers.

B.Flowersclose-up.

C.Leavesaretoughandholly-like.

D.GreenOregongrapeberries.

E.Berriesareripewhentheyarepurpleordarkblue.Photo:SaraMorris

Caution:Oregongrapesareabsolutelysafetoeat.Edible:Berries,flowers,androots.Flavor: Berries and flowers are sour. Roots are starchywith a hint of

bitterness.Description:Oregongrapeisanevergreenshrubwithprickly,holly-likeleaves.Oregongrapeisnotrelatedtoregulargrapes(Vitisspp.);itgetsits name because the berries resemble grapes. Leaves are tough andwaxy. Flowers are round and yellow, and grow in tight clusters.Berries are dark blue and also grow in clusters, hangingunderneaththeleavesoftheplant.Uses:Eatberriesrawasatrailsidenibble.Usetheminjams,jellies,pies,syrups, salads, andwines. Sprinkle flowers into salads andwraps toaddexoticaromaandcolor.NutritionalHighlight:OregongrapeisagreatsourceofvitaminsAandCandpectin,asolublefiberthatreducescholesterolandlowersbloodsugar. Berries also containmany immune-boosting properties,whichprovide relief for common conditions such as colds, flu, nasal andchestcongestion,andyeastinfections.HelpfulTips:TheleavesofOregongrapeareverysharp.Irecommendwearing gloveswhen harvesting. It is also helpful to have a pair ofscissorsonhandtosniptheberriesstraightofftheplant.IDTrick:Oregongrape resemblesholly. Its leavesare toughandhavesharp spikes, so Idon’t recommendeatingOregongrape leaves.Theflowersandberriesaresourandpleasant.SergeiSays:Theberriesareverysour,but they’re fullofantioxidants.Addthemtosmoothies.

OstrichFern—MatteucciastruthiopterisFamilyName:Dryopteridaceae/WoodFernFamily

Caution:Fernscontainthiaminase,anenzymethatdepletesvitaminB.Heat destroys this enzyme and makes ferns safe for consumption.Youngfiddleheadscanbeeatenraw,butonlyinsmallquantities.

A.Fernsareshade-lovingplants.Photo©iStockphoto

B.Ostrichfernfiddlehead.

C.Fiddleheadunravelsasfernmatures.

D.Maturefernleaves.

Description:Ostrich fernshavewoody stalkswithbushy,palm frond–like leaves. Individual leaves on the fronds are either triangular orovalinshape,withserratededges.Inthespring,ostrichfernsemergefromthegroundtightlycurled,lookinglikethescrollontheneckofaviolin, hence the name “fiddleheads.” If left to grow, the scrollwilluncurl andgrow into the familiar fern leaf. Fiddleheads are coveredwithhairy,brownscales.Uses:Steam,boil,fry,andbake.

NutritionalHighlight:Ostrich ferns are rich in vitaminsA, B, andC,plus iron, calcium,magnesium, and potassium. They have abundantantioxidants, which improve immune-system health and reduce theriskofcancer.HelpfulTips:Whencollectingostrich fern fiddleheads,bemindfulnotto overharvest from any one plant. Overharvesting can weaken oreven kill the plant. Take nomore than half of the fiddleheads fromeachplant.Ifyou’dlikemore,findmoreostrichfernstoharvestfrom.Thebrowncasingthatcoversfernfiddleheadsisnotverypleasanttoeat.Irecommendusingyourfingerstoseparatethebrownflakesfrom

thegreenfiddleheadsasyouharvest.ID Trick: Ferns have leaves that look like skeletons. Each branch isconstructedofmanyhundredsoftinyleaves.SergeiSays:Fiddleheadscanbeeatenraw,butonlyinsmallquantities.Theycontainachemicalcompoundthatcanaccumulateinyourbodytoanunhealthydegree(andcauseastomachache)ifyouconsumetoomuch too often. Each person and body is different, but the generalruleforostrichfernsisthatyoudon’twanttoeatthemraweveryday.Ifyoueat rawfernsnomore than twiceaweek,youshouldn’thaveanyproblems.Boiling fern fiddleheadsor adding them to soupswilldestroythechemicalcompound,whichmakesitnotanissue.

Ox-EyeDaisy—LeucanthemumvulgareFamilyName:Asteraceae/AsterFamily

Caution:Ox-eyedaisiesareabsolutelysafetoeat.Edible:Leavesandflowers.Flavor:Greensareslightlyspicyandremindmeofarugula.Flowersarebittersweet.Description:Daisieshavewhiteflowerswithsplayedpetalssurroundinga bright yellow flower head. Dark green leaves generally grow nearthebaseoftheplantinarosette,likethatofadandelion.Small leaves grow up the stem of the plant, getting smaller as theynearthetop.

A.Daisypatch.

B.Ox-eyedaisyclose-up.

C.Leafclose-up.

Uses:Leavesandflowerscanbeeatenraw.Youcanalsosteam,sauté,boil, and marinate all parts of this plant. The flowers make anawesomeadditiontosaladsandsteamedvegetables.Nutritional Highlight: Daisy greens are rich in protein, chlorophyll,and mineral content. Like all dark greens, they strengthen bones,reducetheriskofcancer,andbenefitdiabetics.HelpfulTips:Ilovetoadddaisygreensintosaladstomakethemtastemore exotic. For faster harvesting, try pinching and holding the toppartofthestem(justundertheflower)withonehand,pinchthestemwith your other hand and slide your hand down the length of thestem.Haveabowlsituatedatthebaseoftheplant,asleaveswillfalloffinrapidsuccession.IDTrick:All daisieshave compound flowerswith longpetals growingaroundaflat,disc-likeseedhead.Thismakesthemeasytospot.SergeiSays:Daisiesareinthesunflowerfamily,whichdoesnotcontainany poisonous plants. Sunflowers are the largest family of floweringplants,containingnearlytwenty-fourthousandspecies.

Pennycress—ThlaspiarvenseFamilyName:Brassicaceae/MustardFamily

Caution:Pennycressisabsolutelysafetoeat.

Edible:Leaves,stems,flowers,andfruits.Flavor:Spicy.Description: Pennycress is a type ofwildmustard. Its leaves are ovaland dark green, and grow in a rosette near the base of the plant.Smallerleavesgrowupthestem,gettingsmallerastheynearthetop.Themostuniquepartsofpennycressaretheseedpods,whichlooklikeflat, rounded pockets. The pockets are inflatedwith air and containseedsthatrattleinthewind.Uses:Leaves,flowers,andseedscanbeeatenraw.Youcanalsosteam,sauté,boil,andmarinateallpartsofthisplant.Nutritional Highlight: All wild mustard greens have been reveredthroughouthistoryasthenumber-onehealthiestgreen.TheyarerichinvitaminsA,B,C,E,andK,pluscalcium,potassium,sulfur,copper,manganese, and fiber. Pennycress greens have high levels ofantioxidants,whichhelptopreventcancerandheartdisease.Helpful Tips: Themustard family containsmany plants. Allmustardsare spicy. I like to use them in recipes that require heat. I don’trecommend using them in smoothies, as they will produce a drinkthat’stoostronglyflavored.Ontheotherhand,addingsuchgreenstosalads or stir-fries will only add to the eater’s experience. Becausesomemustardshavebroadleaves,Iliketousethemasasubstitutefortortillaswhenmakingwraps.

A.Pennycress.

B.Leaves,flowers,andseedpods.

C.Seedpodsandflowersclose-up.

D.Seedsarestoredinrounddiscs.

NutritionalData: See table 20, nutrient data formustard greens, thispage–thispage.IDTrick:Theeasiestwaytoidentifyamustardspeciesisbycrushingaleafandsmellingit.Ifitsmellslikemustard,it’smustard.Pennycresshasround,disc-likeseedpodsthatmakeiteasytospot.SergeiSays:Mustards representahuge familyofnearly two thousandedible plants (Schofield 2003). Wild mustard, pennycress, andshepherd’s purse are all different varieties of wild-growingmustard.Cabbage, cauliflower, broccoli, kale, radish, and arugula are alsomembersof themustard family.This family is easilydistinguishablebyarich, spicyaroma.Crusha leafor flowerofanymustard-familyplantandseeitifsmellsfamiliar.AccordingtoJohnKallas,wildmustardgreensareoneofthemostnutrient-densefoodsavailabletous.Theycontainhighconcentrationsofbeta-carotene,calcium,fiber,zinc,andvitaminA(2010).

Pine—Pinusspp.FamilyName:Pinaceae/PineFamily

Caution:Donoteatevergreensifyouarepregnantorbreast-feeding,astheoils in theneedleshavebeenknown tonegativelyaffect infants.Also, if you suffer from seasonal allergies, youmaywant to refrainfromharvestingtreepollen,asitcanaffectyourbodynegatively.Forallotherpurposes,eatingpineisabsolutelysafe.Edible: Innerbark, sap, twigs,catkins, lightgreen tips,needles,cones,pollen,andnuts.Flavor:Slightlylemony,buttheinnerbark(cambiumlayer)issweet.Description:Coniferoustreewithevergreenneedlesfourtoeightincheslong.Needlesgrowinbundlesoftwo,three,orfive.Barkisorangey-brownincolorandhasajigsaw-likepattern.Uses: Steep greenneedles in boilingwater for awonderfully aromatic

tea. Harvest light green, tender needles (found at the tips of thebranches in the spring) and eat raw in salads or smoothies, or as atrailsidenibble.Collectpollenfromtheflowersatthetipsofbranchesinearlyspringandaddtosmoothiesforaproteinboost.NutritionalHighlight:RichinvitaminsAandC.Pineneedleteahelpsfight dandruff when applied to the scalp. Resin found in evergreenneedles is beneficial for respiratory problems. Pine resin is great forremoving sugars from teeth; therefore the needles can be used as amakeshift toothbrush. Pollen is rich in protein. Pine tinctures havebeen used to fight inflammation and sore throat, aswell as to treatskininfections.

A.Pinetreetrunk.

B.Pinebarkclose-up.

C.Pinecatkins.

D.Pineneedlesandcones.

Helpful Tips: Pine trees have an inner bark (cambium layer) that issweet and delicious.However, the improper harvesting of this layercankillthewholetree.Insteadofpeelingawaybarkfromthetrunkofthetree,harvestindividualbranchesfortheirinnerbark.Pinepollenisincrediblyrichinprotein.Youcanuseitinsmoothies

inplaceofartificialproteinsupplements.Youcaneasilycollectitbyplacing a plastic bag around the tip of a pine branch during itspollinationcycle(inspring)andshakingitvigorously.The pollenwill pour from the branch and fall into your bagwithminimaleffort.IDTrick:Identifyingapinefromafirorsprucecanbetricky.Afterall,most of them look like Christmas trees. The easiest method I havefoundtotellcommonconifersapartisbytheirneedles.Allpineshavelongneedlesthatgrowingroupsoftwo,three,orfive.Sergei Says: Pines are a good natural source of vitamin C andhistoricallyhavebeenusedbytravelerstopreventscurvy.ItmightbehardtoimagineamealmadefromaChristmastree,butwiththerightpreparationandknow-howyoucancome toenjoyandevencravearecipethatincorporatespine.My absolute favorite way to consume evergreens is to sip on teamadefromfreshlycollectedneedlesbyacampfireafteralongdayofhiking.Seethepineneedletearecipeonthispage.Inearlyspringmostconiferousevergreensproducelightgreennewneedlesatthetipsofbranchesthathaveamild,lemonytaste.Iliketoaddthesetendergreenstosaladsandsmoothiesforzest.

PineappleWeed(WildChamomile)—MatricariamatricarioidesFamilyName:Asteraceae/AsterFamily

Caution:Pineappleweedisabsolutelysafetoeat.Edible:Theentireplant.Flavor:Sweetandfruity.Description: Pineappleweed has tall, slender stemswith an alternateleafpattern.Leavesaremadeupofmanysmallleaflets.Flowerslooklikedaisyflowerheadswithoutpetals.Uses: Use leaves and flowers as herbs to season recipes or steep inboilingwaterfortea.

NutritionalHighlight: Pineapple weed, like traditional chamomile, isknown as the calming herb. It has been used to calm anxiety,headaches,stomachcramps,andirritablebowelsyndrome(Schofield2003). Pineapple weed is beneficial for people suffering frominsomnia. It is also good for skin conditions such as eczema andpsoriasis.

A.Pineappleweedwithgreenamaranth(Amaranthusspp.)seedheadsinthebackgroun

d.B.Pineappleweedflower.

C.Flowerslookliketinypineapplesandsmellsweet.

HelpfulTips:Theplant is called“pineappleweed”because the flowercapscanemitapineapple-likeodorwhencrushed.IDTrick:Thelittleseedheadslookliketinypineapples.Pineappleweedsmellsverysweet,liketraditionalchamomile.Sergei Says: Pineapple weed is a calming herb that is particularlybeneficial for women. It acts as a good remedy for urinary tractproblems and soothes menstrual cramps. According to JaniceSchofield, a weak tea made from pineapple weed calms colickychildrenandeasespainfromteething(Schofield2003).DuringtheMiddleAges,pineappleweedwasastapleinsoupsandstews.Itwasalsousedasahouseholddeodorizer,oftenscatteredonthefloor.Whenitwassteppedon,itwouldreleaseitsfreshscent.Teach your children how to recognize this mild, safe weed andwatch as they nibble on it while creating natural jewelry from itsprettyflowers.

Plantain—Plantagospp.FamilyName:Alismataceae/WaterPlantainFamily

Caution:Therearetwocommonplantainvarieties:broadleafed(round,wide leaves) and narrow leafed (long, skinny leaves). Both are

considerededible.However,Ihavefoundthenarrow-leafedvarietytobemuchmorepotentandthushardertodigest.Forbestresults,usebroad-leafedplantain for foodandnarrow-leafedplantain for topicalpurposes.Edible:Leaves,stems,shoots,flowers,andseeds.Flavor: Slightly astringent, with a hint of bitterness. The flavor ofplantainismostsimilartodarkcollardgreens.Description: Plantain leaves can grow up to one foot in height. Theyrangeinshapefromroundtolanceleafed.Leavesaresolidgreenandhave very defined parallel veins running up the underside. Plantainbudsandflowersgrowat the topofa long,narrowstemandbearaslightresemblancetobabycorn.Uses:Tenderleavescanbeusedassaladgreens.Budsandflowerscanbemarinated,stir-fried,baked,andsoforth.NutritionalHighlight:Plantainprovidesbeta-caroteneandcalcium.Itsrichnessinfiberreduceslow-densitylipoprotein(LDL)cholesterolandtriglycerides. According to the California School of Herbal Studies,plantain juice and poultices treat and reverse blood poisoning.Plantain isalso famous foraiding stings,burns,bites, abscesses, andinfections.

Broadleafplantainleaf,seedpod,andflower.Photo©iStockphoto

A.Plantainroots.

B.Allplantainvarietieshaveleaveswithvisibleveins.

C.Broadleafplantain(Plantagomajor).

D.Narrow-leafplantain(Plantagolanceolata).

E.Riptheleafandlookforfibrousthreads.

F.Plantainthreadsareagoodidentifyingcharacteristic.

G.Plantainmasksaregoodfortheskin.Pleaseseeskinsmoothierecipesonthispage.

Helpful Tips: Plantain has the ability to eliminate toxins through theskin. You can apply plantain paste (made from either chewing orblending theplant) topicallyonto the skin to treat rashes,bugbites,cuts, and bruises. Next time you get stung by a bee, chew someplantain,applyittothesting,andyouwillinstantlyfeelrelief.IDTrick:Plantainhastwogreatidentifyingfeatures.First,ithasatall,upright seedpod that contains thousands of seeds. Second, plantainleaveshaveverystraight,parallelveinsontheundersideoftheleaf.Ifyou tear a plantain leaf perpendicular to the veins, youwill expose

fibrousthreads.SergeiSays:Don’tconfuseplantainswithbananas.CommonplantainisadarkgreenplantthatgrowsthroughoutNorthAmericaandEurope.If Iwere awild edible superhero, Iwouldhave a tool belt full ofuseful wild edible remedies. Plantain would be a go-to ingredient.Commonplantain has incredible healing properties that draw toxinsoutoftheskin.Ihaveusedplantaintotreatbeestingsmanytimes.In her bookDiscoveringWild Plants, Janice Schofield gives severalaccountsofseriouslywoundedpeoplebeingtreatedwithplantain.Shewrites that her uncle successfully treated a gunshot wound withplantainwhenhedidn’thavethemeanstovisitahospital(2003).Plantain also helps treat skin conditions, tightens skin, and evenreverses wrinkles. One of my friends used to take what he called“green baths” with plantain to combat his eczema. Hewould blendplantainwithsomekindofoil—usuallyavocado,olive,orcoconut—stripdowninhisbackyard,andrubit intohisskin.After lettingthemixturesoakinforfifteentotwentyminutes,hewouldrinseitoffandgoabouthisday.Doingthisthreetimesaweekfortwoweekscuredthe itching and redness on his skin. As a pleasant side effect, hiswrinklesbegantodisappear.Hisexperienceinspiredmetotrymakingplantainmasks,andIfoundthattheydoindeedhelptotightenskin.In addition to its topical applications, plantain also makes for anutritiousmeal.Itisextremelyrichinessentialaminoacidsandtastesgreatinsoups.FunFact:Didyouknowthatpsylliumhusk,apowerfulcoloncleanser,comes fromplantain? Each plantain plant can produce thousands ofseeds. Each seed is covered by a fibrous husk, which is harvested,dried, and sold as psyllium (Duke 2001). Instead of this expensivepowder, tryeating freshplantain toaiddigestionandhealthybowelmovements.

PricklyPearCactus—Opuntiaspp.FamilyName:Cactaceae/CactusFamily

Table15.Nutrientdataforpricklypears,raw

Cactusfruitscomeinmanydifferentcolors.

Theyreducebrainswellingandthusareagoodhangovercure.Photo©iStockphoto

A.Pricklypearcactusgreens.Photo:WarrenLynn

B.Cactushasbigandsmallthorns.Watchoutforthelittleguys,astheycanbehardtose

e.Photo:WarrenLynnC.Pricklypearflowers.Photo:WarrenLynn

D.Cactusfruits.Photo:WarrenLynn

E.Fruitsandgreens.

F.Fruitsandgreensclose-up.

Caution: All cactus varieties are edible. Please double-check that thecactiyouareabouttoharvestarenotprotectedand/orendangered.Edible:Theentireplant.Flavor: Fruits are juicy and sweet. The green leaves have a hint ofsournessandarereminiscentofacucumber.Description:Spiny, roundfruits thatgrowonspiky, flatcactus leaves.Thornson thecactus fruit resemble tinyhairsandaremuch smallerthanthethornsontheflatleaves.Flowersarelargeandshowy.Theycomeinmanydifferentcolors.Uses:Fleshypartofboththefruitandthecactus leavesarebesteatenrawasatrailsidenibble.Youcanalsojuicecactustomakeadeliciousdrink.NutritionalHighlight:PricklypearcactiareagreatsourceofvitaminC, calcium, magnesium, and copper. Cactus fruits have also beenrevered for their ability to stabilize blood sugar levels, thusmaking

themextremelydesirablefordiabetics.Pricklypearsalsoreducebrainswelling and are incredibly effective for treating concussions andhangovers(Rodriguez2012).Helpful Tips: Harvesting cacti requires gloves and a knife. To avoidgetting pricked when peeling a prickly pear, cut off the top andbottomofthefruit.Next,makeapartialincision(approximatelyone-quarter inchdeep)alongtheremainingcactusskin.Useyour fingerstocarefullypeelbacktheskin,andenjoy!IDTrick:Bright,multicolored,barrel-shapedcactusfruit.SergeiSays:Cactiareagreatsourceofhydrationindryclimates,whennootherfluidsareavailable.WhenIhikedthePacificCrestTrailwithmyfamily,itwasanElNiñoyear,andtheweatherandclimatewerehardtopredict.Whileourguidebooknotedplaceswherehikerscouldgetwateralongthetrail,theweatherirregularitiessometimesleftushigh and dry. On several occasions our situation would have beenmuchmoredirehadwenotknownthatcactiwererichinliquid.Prickly pear cactus ismy favorite typeof desert edible. The fruitsare very sweet and satiating on a hot summer day. The flat greenleavesofthepricklypearcactus,knowninMexicancuisineasnopales,arealsoedibleandmakeadeliciousadditiontotomatoandcucumbersalads.

Purslane—PortulacaoleraceaFamilyName:Portulacaceae/PurslaneFamily

A.Purslanecreepsalongtheground.

B.Close-upofapurslanebranch.

C.Ahandfulofpurslanemakesasmoothiemorenutritious.Ittastesgoodtoo.Photo:NicoleSlaterPhotography.com

Table16.Nutrientdataforpurslane,raw

Caution:Purslaneisabsolutelysafetoeat.Edible:Leaves,stem,flowers,andseeds.Flavor:Slightlysour,whichispleasanttothepalate.Description: Purslane leaves are green, paddle-shaped, and succulent,andhaveareddishstem.Theplantstemissmoothandsucculentandwillemitaslimy,okra-likejuicewhenbentorbroken.Hiddenamidsttheleavesoftheplantaretinyyellowflowerswithfivepetals.Uses: The whole plant can be eaten raw as a trailside nibble. Bringpurslane home and see how it tastes in salads, smoothies, and stir-

fries, or try it on sandwiches or pizza. Purslane has a slightlygelatinousconsistency,whichmakes itmore favorable for smoothiesthan salads. Because purslane can be used as a thickening agent,addingittoasmoothiewillpreventthesmoothiefromseparating.NutritionalHighlight: Rich in beta-carotene, vitamins A and C, plusfolate,iron,phosphorus,calcium,potassium,magnesium,sodium,andriboflavin. Purslane is a great source of omega-3 fatty acids, whichpreventheartdiseaseandimprovetheimmunesystem.Helpful Tips: Theway purslane leaves are structured canmake themtedioustoharvest.IfindithelpfultohaveapairofscissorsonhandsothatIcancutthestemneartheground.Ithentakethese“purslanebranches”homeandprocesstheminthecomfortofmykitchen.ID Trick: Purslane has oval leaves and looks like a succulent. It hasperfectlytubularstemsthatbegintoturnreddish-purple.SergeiSays:Purslaneisaweedthathasadaptedtolivewithhumans.Itpreferssoilthathasbeenturnedandaeratedandcommonlygrowsonorganicfarms.BecauseI’veneverseenpurslanegrowinginthewild,Irelyon friendly farmerconnections to supportmypurslanehabit. InmyhometownofAshland,Oregon, I’vedevelopedgoodrapportwithseverallocalfarmers.Theyallowmetocometotheirfarmsandweedat my leisure. This is a mutually beneficial venture; it provides mewithfoodandhelpsthefarmersmanagetheweeds.Because of my big mouth and persistent nature, several of myfarmer friends have started selling purslane at their farmers’marketbooths because of high demand. I encourage you to connect withorganicfarmersinyourareaandaskthemaboutharvestingweeds.Anothermethodtogetpurslaneistocultivateit.Severalonlineseedcompanies, like Seeds of Change (www.seedsofchange.com),periodicallysellpurslaneseeds.Ifyouchoosetogothatroute,checkwith your local seed companies before ordering from a nationalcorporation.Thiswillhelpboostyourlocaleconomyandwillensurethewildedibleswillthriveinyourclimate.I have a friend in New Zealandwho hostedme on a wild ediblelecturetourin2007.HeattendedmytalkandtookmanyofthethingsIsaidtoheart.WhenIwentbacktovisitMarkandhisfamilyin2010,

I was shocked by how different his property looked. The backyard,whichwasonceamanicuredlawn,hadbeenconvertedintoajungleofedibleweedsandfruittrees.Markintentionallyseededwildediblesunder his fruit trees to add nitrogen into the soil and help it retainmoisture.ThiskindofyardisMark’swayofensuringthathisfamilyalways has healthy food on hand. He calls his paradise “The GreenSmoothieGarden.”Duringmystaythere,Iwokeupeverymorningtoagreensmoothiefreshlymadefromhomegrownfruitandweeds.

Raspberry—RubusidaeusFamilyName:Rosaceae/RoseFamily

Table17.Nutrientdataforraspberries,raw

A.RaspberriesfromSergei’sgarden.

B.Raspberriesclose-up.

C.Raspberrycanesareredandcoveredwiththorns.

D.Leafclose-up.

E.Raspberriesonthecane.Photo:WarrenLynn

Caution: Please note that chemical changes occur to raspberry leavesduringthewiltingprocessthatcancausestomachupset.Eatingfresh,tenderleavesorleavesthathavebeenfullydriedwillpreventmishap.

Edible:Leaves,stems,berries,andflowers.Flavor:Berriesaresweetifharvestedripe.Greensaremildandslightlyastringent.

Description:Raspberrybushesrangeinsizefromasinglelow-growing

cane to bountiful mounds. Canes are fibrous, with hearty thorns.Leaves are saw-toothed and grow in groups of three. Berries arepebblyandrangeincolorfromredtoyellowtoblack.

Uses:Raspberryfruitsandgreensareedibleandverydelicious.Collectthe greens when they are very young, before they have developedsharpthorns.

Nutritional Highlight: Raspberries are rich in vitamins A and C,magnesium, potassium, copper, and folate. They are full ofantioxidants that help prevent and fight cancer. Raspberries containfragrine, a substance that tones reproductiveorgans.Teamade fromraspberry leaves is said to lessenmorning sickness. Raspberries alsohelp break fevers, relax soremuscles, and strengthen the heart, andtheycanactasagentlesedative.

Helpful Tips: Raspberries, thimbleberries, blackberries, andsalmonberriesareallmembersof therose family.This isabountifulfamily with many edible relatives. Experts disagree on the actualnumberofvarieties,butintheUnitedStatesalonetherearehundredsofspeciesofeachoftheseberries(Bradford2002).Ifyoucanidentifya raspberryor ablackberry, youwillhaveno trouble spottingotherrose family berries. All of these berries are made up of many tinydrupelets containing juice and seeds. Raspberries come in differentshadesofred,butcanalsobeyellowanddarkpurple.

ID Trick: Red or dark purple berries made up of many drupeletscontainingjuiceandseeds.

SergeiSays:Raspberriestastephenomenal.Theyhavearichflavorthatexplodesinyourmouth.Theybeginripeninginmidsummerandareawonderfultreatforthosewholivenearmountainousareas.Raspberries, blackberries, thimbleberries, and salmonberries aregreatfeverbreakers.Acoupleofyearsback,Ipickedupsometropicalgerms in Thailand and got incredibly ill. I had a fever of over 104degrees for eleven days. Because of the severity of my condition, Idecidedtotakesomeibuprofen,whichformeisrare.Whilethepillsdid help, they provided only temporary relief. Once themedicationworeoff,myfeverclimbedbackupabovenormal. Idecided to lookintonaturalremediesforreducingfeverandreadaboutthebenefitsof

raspberriesandblackberriesandtheirleaves.Iaskedmymomtopickupsomefreshberriesatthestoreandbeganeatingthemanddrinkinghighly concentrated raspberry-leaf tea.Within twenty-four hoursmyfeverwasgoneandnevercameback.

Salmonberry—RubusspectabilisFamilyName:Rosaceae/RoseFamily

Caution:Pleasenotethatchemicalchangesoccurtosalmonberryleavesduringthewiltingprocessthatcancausestomachupset.Eatingfresh,tenderleavesorleavesthathavebeenfullydriedwillpreventmishap.

Edible:Leaves,stems,berries,andflowers.Flavor:Berriesaresweetifharvestedripe.Greensaremildandslightlyastringent.

Description: Salmonberry bushes range in size from a single low-growing cane to a bountiful mound. Canes are fibrous with heartythorns. Leaves are saw-toothed and grow in groups of three. Berriesare pebbly and range in color from yellow to orange to red. Long,tentacle-like hairs stick out from beneath the berry cap (the pointwhereberryattachestothecane).

Uses: Salmonberry fruits and greens are edible and very delicious.Collect the greens when they are very young, before they havedevelopedtheirthorns.

A.Ahandfuloffreshlypickedsalmonberries.Photo©iStockphoto

B.Close-upofsalmonberriesonabush.Photo:SaraMorris

C.Salmonberry,raspberry,andblackberrybushesalllookverysimilar.Photo:SaraMorris

D.Salmonberryflowers.

Nutritional Highlight: Salmonberries are rich in vitamins A and C,magnesium, potassium, copper, and folate. They are full ofantioxidantsthathelppreventcancer.Salmonberriescontainfragrine,asubstancethattonesreproductiveorgans.Teamadefromtheleavesis said to lessen morning sickness. Salmonberries also help breakfevers,relaxsoremuscles,andstrengthentheheart,andcanactasa

gentlesedative.Helpful Tips: Salmonberries, thimbleberries, blackberries, andraspberries are all members of the rose family. This is a bountifulfamily with many edible relatives. Experts disagree on the actualnumberofvarieties,butintheUnitedStatesalonetherearehundredsofspeciesofeachoftheseberries(Bradford2002).Ifyoucanidentifya raspberry or a blackberry, you will have no trouble spottingthimbleberriesandsalmonberries.Alloftheseberriesaremadeupofmany tiny drupelets containing juice and seeds. Salmonberries aregenerallyorange,butcanalsobeyellowandred.

ID Trick: Orange, yellow, or red berries made up of many drupeletscontainingjuiceandseeds.

SergeiSays:Salmonberriestasteincredible.Theyhavearichflavorthatexplodesinyourmouth.Theybeginripeninginmidsummerandareawonderfultreatforthosewholivenearmountainousareas.Tobreak a fever, eat salmonberries fresh, ordrink teamade fromsalmonberryleaves.

Salsify—Tragopogonspp.FamilyName:Asteraceae/AsterFamily

Table18.Nutrientdataforsalsify,raw

Caution:Salsifyisabsolutelysafetoeat.Edible:Leaves,youngshoots,buds, flowers,roots,andanyotherpartsthataretender.

A.Youngsalsifyflower.

B.Salsifygreens.

C.Salsifyhasmilkystems.Thesapisalsoedibleandgoodforinternalorgans.

D.Anypartthatistenderisedible.

E.Freshlypickedsalsifyflowersmakeagreatadditiontoanysaladorstir-fry.

F.Purplesalsify(Tragopogonporrifolius)andyellowsalsify(Tragopogondubius).

G.Salsifyflowershavepointedgreensepals(undertheflowerpetals).

Flavor:Allpartsaresweet.Description:Salsifyhaslong,slenderleavesthatwraparoundthestem.The stem is hollow and tubular. When the stem is broken, white,sticky sapoozes from inside. Flowers are generally yellowor purpleandgrowinacompoundpatternlikethatofadaisy.Salsifyalsohas

long green sepals growing from under the petals. Salsify ranges incolor from yellow to deep purple. When salsify goes to seed, itdisplaysahuge,dandelion-likepuffball.

Uses:Cookrootslikecarrotsinsoups,stir-fries,orvegetableroasts.Eatyoung, tender leaves, shoots, buds, and flowers raw as a trailsidenibbleandinsalads.

NutritionalHighlight: Salsify is said to contain a natural insulin andthusisbeneficialfordiabetics.ItisalsorichinvitaminsA,C,D,andE, plus calcium, iron, phosphorus, and protein. Salsify also hasabundant antioxidants, which improve immune-system health andreducetheriskofcancer.

HelpfulTips:Salsifyistheonlymemberofthedandelionfamilythatisnot bitter. You will be amazed at how sweet and delicious salsifyflowers are. I love harvesting the most tender parts of this plant(shoots, buds, stems, and flowers) and adding them to saladmixes.Salsifyisadelicateplantthatdoesnotpreservewell.It isbestwhenusedfresh,withinanhourofharvesting.

ID Trick: Pointy, daisy-like flowers with green sepals (green leavesunderflowerpetals).

SergeiSays:Salsifyhasalmostalien-likeyellowandpurpleflowersthatmake it very easy to identify. Though its appearance doesn’t lookparticularlyedible,grabaflowerandgiveitanibble.Youwillfinditto be very sweet and scrumptious. Every part of the salsify plant isedible,butthetenderpartstastebest.Feelthelong,thinstemstofindthe soft, meristematic parts. More often than not, I eat salsify as atrailside snack. Because it tastes so good, it rarely makes it to myhousetobeusedinarecipe.Keep inmindthat salsify isabiennialplant,whichmeans it takestwoseasonsforsalsifytocompleteitsgrowingcycle.Whenharvestingthisplant,takenomorethanathirdoftheflowerssothatyoudon’tdecreaselatergenerations.

Serviceberry—Amelanchierspp.FamilyName:Rosaceae/RoseFamily

A.Serviceberriesgrowontree-likeshrubs.

B.Leavesandgreenberries.

C.Serviceberryblossom.

D.Ripeserviceberries.Photo:WarrenLynn

Caution:Serviceberriesareabsolutelysafetoeat.Edible:Berries,young,tenderleaves,andflowers.Flavor:Berriesaresweet.Allotherpartsaremellowandtastesimilarto

blueberries.Description: Serviceberries resemble blueberries, though they aretypicallyrounderinshape.Berriesgrowonbranchingshrubsthataretallerthanblueberrybushes.Leavesareovalinshapewithserrationsalong the edges from themiddle to the tip. Serviceberry flowers arewhite,growinclusters,andhaveverylongpetals.Withfivepetalsperflower,theylooksimilartoappleblossoms.

Uses: Eat berries raw as a trailside nibble. Use them in jams, jellies,syrups,salads,andwines.Addyoungleavesandflowerstosalads.

Nutritional Highlight: Very rich source of flavonoids. Serviceberrieshave one of the highest recorded antioxidant levels of fruits andvegetables. They are loaded with vitamins and minerals, includingcalcium, potassium, iron, magnesium, and vitamin E. Serviceberriesalsocontainpectin,asolublefiberthatreducescholesterolandlowersbloodsugarlevels.

HelpfulTips: Serviceberry leaves contain small amounts of a cyanide-likecompound.Butdon’tworry,youwouldneedtoeatafive-gallonbucketofserviceberryleavesrepeatedlytoexperienceanyilleffect.Insmall quantities, this compound destroys cancer cells. Cooking ordryingtheleavescompletelydestroysanytoxicqualities.

IDTrick: Serviceberries look like blueberries. They growon tall, tree-likeshrubs.Likeblueberriesandhuckleberries,theyalsohaveaneyethatmakesthemeasytoidentify.

Sergei Says: Serviceberries are also commonly called “Saskatoonberries.”NativeAmericantribesfromthenorthtraditionallyusedthejuice of serviceberries to heal snow blindness. They would take itinternallyandusethejuiceaseyedrops.

SheepSorrel—RumexacetosellaFamilyName:Polygonaceae/BuckwheatFamily

A.Sheepsorrelleavesandflowers.

BLeavesclusternearthebottomoftheplant.

C.Sheepsorrelinthewild.

D.Flowersturnredastheymature.

Caution:Sheepsorrelisabsolutelysafetoeat.Edible:Leaves,stems,flowers,andseeds.Flavor:Sourandlemony.Description:Sheepsorrelcanvaryfromsixinchestotwofeetinheight.Leaves are lance-shaped with two lobes. Many people who identifysheepsorrelforthefirsttimenoticethattheplant’sleavesresembleafishorasword.Theflowersgrowonanelongatedstockandrangeincolorfromwhitetored.

Uses: Leaves and flowers can be eaten raw in salads or as a trailsidenibble. The tender leaves are sour to the taste and make a lovelyadditiontosmoothiesandsaladdressings.Whencrushed,mixedwithwater,andsweetened,sorrelleavesmakeamouth-wateringlemonadesubstitute.Icallthisconcoction“Sorrelade.”CheckoutmyrecipeforSorreladeonthispage.

Nutritional Highlight: Sheep sorrel is rich in iron and is great for

treating constipation, blooddisorders, skin disease, rheumatism, andindigestion. Sorrel is also great for cleansing the system of heavymetals such as lead, arsenic, and mercury. Sorrel leaves areparticularlybeneficialforwomenwhoarepregnantorbreast-feeding.

HelpfulTips: If you areunsure that the lobed leaf you areholding issheep sorrel, take a tiny nibble. If it has a pleasant sour taste,congratulations!Sheepsorrelitis!Sheepsorrelseedsareincrediblylaborintensivetohull,butifyoumanagetoharvestenoughtomakeameal,itwillberichinomega-3fattyacids,whicharegoodfortheheart.SometimesIaddsheepsorrelseedstomycrackers(husksandall)forextrafiberandomega-3s.

IDTrick:Sorrelseedsturnredinmid-tolatesummerandcanbeeasilyspottedfromafar.Sheepsorrel leavesarefish-shapedandtastesour.Allofthesecharacteristicsmakeiteasytoidentify.

SergeiSays:Becausewildediblesalsohappentobedark,leafygreens,people rarely think that they can taste goodwithout preparation ordressing.Sheepsorrelisperfectevidencethatsomewildediblestasteincrediblerawandbythemselves.Givealittlenibbleofsheepsorreltoyourchildrenandwatchastheygethookedonitssweetandsourtaste.

Shepherd’sPurse—Capsellabursa-pastorisFamilyName:Brassicaceae/MustardFamily

A.Pennycress(Thlaspiarvense)ontheleft,shepherd’spurseontheright.

B.Shepherd’spurseseedpodsupclose.

C.Seedpodsareheartshaped.

D.Canyouspotshepherd’spurseamongtheotherplants?

E.Leaveslooklikeotherwildmustardvarieties.

Caution:Shepherd’spurseisabsolutelysafetoeat.Edible:Leaves,stems,flowers,andfruits.Flavor:Spicy.Description:Shepherd’spurseisinthemustardfamilyandthushasbiggreenleavesgrowinginarosettenearthebaseoftheplant.Leavesaredarkgreenincolorandaretoothed,likedandelionleaves.Flowersarewhite,withfourpetals.Afterflowering,heart-shapedseedpodsappearontheupperpartoftheplant.

Uses:Leaves,flowers,andseedscanbeeatenraw.Youcanalsosteam,sauté,boil,andmarinateallpartsofthisplant.

Nutritional Highlight: All wild mustard greens have been reveredthroughouthistoryasthenumber-onehealthiestgreen.TheyarerichinvitaminsA,B,C,E,andK,pluscalcium,potassium,sulfur,copper,manganese, and fiber. Shepherd’s purse has high levels ofantioxidants,whichhelptopreventcancerandheartdisease.Fornutritionaldata,seetable20,nutrientdataformustardgreens,thispage–thispage.

Helpful Tips: Themustard family containsmany plants. Allmustardsare spicy. I like to use them in recipes that require heat. I don’trecommend using them in smoothies, as they will produce a drinkthat’sstrongflavored.Ontheotherhand,addingsuchgreenstosaladsorstir-frieswillonlyaddtotheeater’sexperience.Becausemustardsoftenhavebroadleaves,Iliketousethemasasubstitutefortortillas

whenmakingwraps.IDTrick:Theeasiestway to identifyamustardplant isbycrushingaleafandsmellingit.Ifitsmellslikemustard,it’smustard.Shepherd’spursealsohastiny,heart-shapedseedpodsthatareveryunique.

SergeiSays:Mustards representahuge familyofnearly two thousandedible plants (Schofield 2003). Wild mustard, pennycress, andshepherd’s purse are all different varieties of wild-growingmustard.Cabbage, cauliflower, broccoli, kale, radish, and arugula are alsomembersof themustard family.This family is easilydistinguishablebyarich, spicyaroma.Crusha leafor flowerofanymustard-familyplantandseeitifsmellsfamiliar.AccordingtoJohnKallas,wildmustardgreensareoneofthemostnutrient-densefoodsavailabletous.Theycontainhighconcentrationsofbeta-carotene,calcium,fiber,zinc,andvitaminA(2010).

SiberianMiner’sLettuce—ClaytoniasibiricaFamilyName:Portulacaceae/PurslaneFamily

A.Siberianminer’slettucehasovalleavesgrowinginanoppositepattern.

B.Siberianminer’slettuceflowersaresimilartothoseofminer’slettuce(Claytoniaperfoliata),butaremuchbigger.

C.Siberianminer’slettuce.

Caution:Siberianminer’slettuceisabsolutelysafetoeat.Edible: Thewhole plant can be eaten raw. Siberianminer’s lettuce ismild,tender,and—mostofall—delicious.

Flavor:Greensandflowersaremildlysweetandjuicy.Description:Siberianminer’s lettuceisanannualthatusuallypopsup

inearly spring. It is lightgreen incolorandhas smoothoval leavesandtenderstems.Siberianminer’slettucehasbiggerflowersthanitssibling (miner’s lettuce). The flowers are its key identifying feature.Flowers arewhite,with five petals that have faint purplemarkings.Eachpetalhasadeepcleftatthetop.

Uses:Likeminer’slettuce,Siberianminer’slettucecanbeusedinsaladsorsmoothies,oreatenrawasatrailsidenibble.

NutritionalHighlight:Miner’slettuceisrenownedforitshighvitaminCcontent.Ithasmorethancitrus,strawberries,currants,cherries,orkiwis.Earlysettlersateminer’slettucetopreventscurvy.

Helpful Tips: Siberianminer’s lettuce ismost abundant in the spring.However,thistastyediblecanbefoundlateintosummerifyouknowwhere to look. Siberian miner’s lettuce prefers the shade, so don’tforgettocheckundertreesandothershadyplaces.

ID Trick: Siberian miner’s lettuce has ovate leaves. It has a distinctwhiteflowerwithfivepetals.Eachpetalhasadeepcleft.

SergeiSays:Freezeminer’slettuceflowersinwaterinice-cubetraystocreateflower-infusedice.Thisisabeautifuladditiontoanydrink.

SowThistle—Sonchusspp.FamilyName:Asteraceae/AsterFamily

Caution:Sowthistleisabsolutelysafetoeat.Edible:Leaves,youngstems,buds,andflowers.Flavor:Mildtobitter.Description:Sowthistleshavedarkgreen,toothyleavesthatresembledandelionleaves.Leavesarelobed.Early-growingleavesformabasalrosetteontheground.Asthemainstemshootsupward, leavesgrowonthestemaswell.Thebaseofeachwrapsaroundthestem,andtheleavesgrowinanalternatepattern.Stemsproducewhite,milkysap.Flowersareyellowanddandelion-like.Butwhiledandelionsonlyhaveoneyellowflowerperstem,sowthistleshaveseveral.

A.Youngsowthistleflowers.

B.Sowthistleleafclose-up.

C.Theflowerwilleventuallyturnintoawhitepuffball.

D.Sowthistleleavesclaspthestem.

E.Theundersideofasowthistleleaf

F.Theflowerlookslikeadandelion.

G.Whitepuffballiscottonysoft.

H.Sowthistlestems.

I.Stemsclose-up.

J.Stemscontainwhite,milkysap.

Uses:Leaves,buds, flowers,andseedscanbeeaten raw.Youcanalsosteam,sauté,boil,andmarinateallpartsofthisplant.

Nutritional Highlight: Rich in vitamins A, B, and C, plus copper,phosphorus,potassium, iron,calcium,andmagnesium(Kallas2010).Sowthistlesarebeneficialfortheliver,kidneys,gallbladder,pancreas,andspleen.

HelpfulTips:Thereareseveralvarietiesofsowthistle.Somearespinyandothersarenot.Allvarietiesareedible.

ID Trick: Dandelion-like leaves that have a sharp, well-definedtriangularlobe.

Sergei Says: Sow thistle is another great mildly bitter green. It hasdandelion-like properties that stimulate digestive juices and cleanseorgans. I love adding sow thistle to soups and stir-fries. There is acommon misconception circulating that the sap of sow thistle ispoisonous;thisisnottrue.Allpartsareedible.

Spruce—Piceaspp.FamilyName:Pinaceae/PineFamily

Caution: Brewing tea from any plant concentrates its chemicalcompounds. Do not eat evergreens if you are pregnant or breast-feeding, as the oils in the needles have been known to negativelyaffectinfants.Also,ifyousufferfromseasonalallergies,youmaywantto refrain from harvesting tree pollen, as it can affect your bodynegatively.Forallotherpurposes,eatingspruceisabsolutelysafe.

Edible: Innerbark, sap, twigs,catkins, lightgreen tips,needles,cones,pollen,andnuts.

Flavor:Slightlylemony,buttheinnerbark(cambiumlayer)issweet.Description:Coniferousevergreentreewithdelicate,scalybark.Pointy,four-sided needles are typically between one and three inches long.Pineconesgrowinlittleclustersnearbranchtips.

Uses: Steep green needles in boilingwater and drink thewonderfullyaromatictea.Harvestlightgreen,tenderneedles(foundatthetipsofthebranchesinthespring)andeatrawinsaladsorsmoothies,orasatrailsidenibble.Collectpollenfromtheflowersatthetipsofbranchesinearlyspringandaddtosmoothiesforaproteinboost.

Nutritional Highlight: Rich in vitamins A and C. Spruce-needle teahelps fight dandruff when applied to the scalp. Resin found inevergreenneedles isbeneficial forrespiratoryproblems.Spruceresinisgreatforremovingsugarsfromteeth;theneedlescanbeusedasamakeshifttoothbrush.Thepollenisrichinprotein.

A.Sprucecones.Photo:DavidR.Tyner

B.Spruceneedles.Photo:KeirMorse,keiriosity.com

HelpfulTips:Spruce treeshavean innerbark (cambium layer) that issweet and delicious.However, the improper harvesting of this layercankillthewholetree.Insteadofpeelingawaybarkfromthetrunkofthetree,harvestindividualbranchesfortheirinnerbark.When the tree is blooming and the buds are full of pollen (in thespring),youcancoverthetipofabranchwithaplasticbagandgiveit a vigorous shake. Pollen will accumulate quickly in the bag.Transfer thecollectedpollen intoaglass jarandstore inacool,dryplace.Addasasupplementtosmoothies.

IDTrick:Differentiatingasprucefromafircanbetricky.Afterall,mostofthemlooklikeChristmastrees.TheeasiestmethodIhavefoundtotell common conifers apart is by their needles. Fir and spruce treeshaveshortneedlesallaroundthetwig,sothatthetwigsresemblepipecleaners. Fir needles are flat,while spruce needles are four-sided. Ifyouareunsurewhetheryouarelookingatafirorspruce,pickafewneedlesandrollthembetweenyourfingers.Sincefirneedlesareflat,they will not roll easily. Spruce needles have four sides and roll inyourfingerswithease.

Sergei Says: Spruce are a good natural source of vitamin C andhistorically have been used by travelers to prevent scurvy. Myabsolute favorite way to consume evergreens is to sip on tea madefromfreshlycollectedneedlesbyacampfireafteralongdayofhiking.Seethepineneedletearecipeonthispage.

StingingNettle—UrticadioicaFamilyName:Urticaceae/NettleFamily

Caution: Be careful of the stingers.Readmynettlesnotes carefully tolearnhowtoeatnettleswithoutgettingstung.

Edible:Leaves,stems,flowers,andseeds.Flavor:Mildandnutty.Description: Stinging nettles have finely serrated heart-shaped leaves.Small greenish flowers grow in clusters and hang below the leaves.Nettles can grow to be seven feet tall. Nettles have tiny spines that

contain formic acid and histamine compounds and will sting uponcontact. These spines are primarily located on the stems and theundersideoftheleaves.

Uses:Thewholeplantisedible,butittastesbestbeforeitreachestwofeet in height. Traditionally, nettles have been steamed, whichdestroys the spines, but blending the plant also destroys its needlesandenablesconsumptioninrawform.Whilenettlesarebestharvestedwhentheplant is fairlysmall,youcanalsousethetopsofamatureplant. The bottom leaves will be fibrous, but the tops will remaintender.

NutritionalHighlight:Nettleshavebeenusedforhundredsofyearstotreatarthritisandotherjointproblems.Theyhavebeenshowntohaveanti-inflammatoryproperties, to lowerbloodsugar,tocalmallergies,andtorelaxsoremuscles.Nettlesareparticularlyhighiniron,makingthemextremelybeneficialforpeoplesufferingfromanemia.Teamadefromnettlesmakesagreathair rinseandhasbeensaid toeliminatedandruff(Schofield2003).

A.Stingingnettles.Photo©iStockphoto

B.Stingingnettletops.

C.Close-upofstingingnettlestem.

Helpful Tips: The chemical compound that causes stinging irritationwhenyoubrushupagainsttheplantalsosoothestheskin.Ifyouarestungbynettles,applyfreshstinging-nettlejuiceontheirritatedarea,and in seconds the itchwillbecompletelyneutralized.Youcanalsoneutralizethestingwithdockorplantainjuice.

IDTrick:Nettlesareprettyeasytospot,becausetheygrowindense,tallthickets. Their leaves are serrated, like a saw blade, and they havedroopyflowersandseedsthathangundertheirleaves.

Sergei Says: Stinging nettles are becoming increasingly popular thesedaysbecauseoftheattentiontheirnutritionalbenefitshavereceived.

OnarecenttriptoCanada,Isawfreshnettlegreensbeingsoldbythepoundinseveralmajorhealthfoodstores.IwasoverjoyedtoseethattheCanadianhealthfoodmovementwasembracingsuchawonderfulwild green. Out of all the plants I have studied, nettles seem to beamong the top in terms of nutritional content. Unfortunately,manypeoplehavebeenstungbynettlesandknowitsimplyasanotherplantto avoid. The itchy, burning sensation of a nettle sting is not lifethreatening,butit’suncomfortableenoughtodetermostpeoplefromexperimentingwiththiswonderfulgreen.The bestway to avoid getting stung is to crush the leaves. If youblend,boil,orpulverizenettles,thejuicewithintheirleavesandstemwillneutralizethesting.Youcanthenenjoytheirdelicioustasteandhealthy benefits without fear of pain. Some wild edible teachersrecommendforagersbringgloveswhentheyharvestnettles.Wearingprotectiononexposedskinisagreatwaytopreventbeingstung.Myfavoritewayofharvestingnettlesiswithscissors,whichallowsmetopainlessly snip the leaves directly into a blender container for asmoothie.ThenallIhavetodoistakethecontainerhome,addfruit,andpressblend.Nofuss,nomuss!If you are super-adventurous, you can try eating nettles raw,straight from theplant. If you look closely at the stingersunder theleaf,youwillnoticethattheyleantooneside.Ifyoucanpressthemdown against the leaf in the direction they are leaning, you canpreventthemfromstingingyourmouth.Theeasiestwaytodothisistorolltheleafuponitself.Startatthewideendclosesttothestem,androlluptheundersideoftheleaf.

A.Startrollingleaf(bottomfacingup)intoatighttube.

B.Continuerollinguntiltheleafisfullyrolled.

C.Onceyouhaveatightlyrolledleaf,allofthestingersonthebottomwillbeflattened,anditissafetoeatwithoutprocessing.

Thimbleberry—RubusparviflorusFamilyName:Rosaceae/RoseFamily

Caution:Pleasenotethatchemicalchangesoccurtothimbleberryleavesduringthewiltingprocessthatcancauseastomachache.Eatingfresh,tenderleavesorleavesthathavebeenfullydriedwillpreventmishap.

Edible:Leaves,stems,berries,andflowers.Flavor:Thimbleberriesaresweetifharvestedripe.Greensaremildandslightlyastringent.

Description: Grow in shrubs ranging from two to eight feet tall.Thimbleberries form dense thickets. Leaves have between three andfive lobes and closely resemble maple leaves. Thimbleberries havewhiteflowerswithfivepetals.Theberriesareredandlookalotlike

raspberries,exceptthattheiroverallshapeis flatter(likearaspberrythathasbeensmooshed).

Uses: Thimbleberries are edible and very delicious. They each have auniqueflavorandfragrance.Thimbleberrygreenstendtogetvelvetyastheymature,soyounggreensarepreferred.

Nutritional Highlight: Throughout history, thimbleberries have beenused to treat intestinalailmentsandupset stomachs.Whenrootsaredried and prepared in tea form, they are great for diarrhea anddysentery.

Helpful Tips: Thimbleberries, blackberries, raspberries, andsalmonberriesareallmembersof therose family.This isabountifulfamily with many edible relatives. Experts disagree on the actualnumberofvarieties,butintheUnitedStatesalonetherearehundredsofspeciesofeachoftheseberries(Bradford2002).Ifyoucanidentifya raspberry or a blackberry, you will have no trouble recognizingthimbleberries.Alloftheseberriesaremadeupofmanytinydrupeletscontaining juice and seeds. Berries are red. Thimbleberries do nothavethorns.Thimbleberries can be particularly difficult to spot, as the berriesliketohideunderthebig,broadleaves.Nexttimeyouseeathicketofsoft, maple-like leaves, poke around and try to find some hiddenberries.

A.Berriesaresparseamongstthedensethicketofleaves.

B.Thimbleberries.

C.Berryclose-up.

D.Thimbleberryflowers.

E.Undersideofleaf.

F.Leaveslooklikemapleleaves.

IDTrick:Redberriesgrowingamidstshrubswithmaple-shapedleaves.Sergei Says: Thimbleberries have a rich, nutty flavor that explodes inyourmouth.Theybeginripeninginmidsummerandareawonderfultreat for thosewho livenearmountainousareas.When Igoon longruns,Ialwayskeepmyeyesopenforthimbleberries,astheyprovideextraenergyandnourishment.Duringonesuchrun,Ilostmywayandaccidentally added seven miles to an already long outing. I wasn’tworried or in danger, but my energy was draining fast. Luckily,

momentsafterIhad“hitthewall,”asrunnerssay,Icameuponahugepatchofwildthimbleberries.Becausethispatchwasinthemiddleofnowhere, it was well preserved and unusually bountiful. I stuffedmyself with the sweet berries until I felt good enough to continuerunning.Imadeithomesafe,withenergytospare.

Thistle—Cirsiumspp.FamilyName:Asteraceae/AsterFamily

Caution:Thistleshavesharpspines.Pleasehandlethemwithcare.Edible:Tenderleaves,shoots,stems,androots.Flavor:Shootsandstemsaretenderandcool,likeacucumber.Description: There are many different types of thistles. All thistlevarieties are edible. Plant is slender and upright. Leaves follow analternate growth pattern and have sharp, woody thorns at the tips.Base leaves grow in a basal rosette and can look dandelion-like.Flowerscanbewhite,yellow,pink,red,orpurple.

A.Commonthistle(Cirsiumvulgare).Photo:SandraDawn

B.Glovesareamustwhengoingaftertherootstock.

C.Commonthistleflower(Cirsiumvulgare).Photo:WarrenLynn

D.Canadianthistle(Cirsiumarvense)leavesarespiky.

Uses: Peel rootstocks and enjoy raw as a trailside nibble. Use tendershootsandleavesinstir-fries,soups,teas,andvegetableroasts.

NutritionalHighlight:Thistlesarewidelyusedtotreatobstructionsofthe liver, kidneys, gallbladder, pancreas, and spleen. They are alsorich in vitamins A and C, plus copper, phosphorus, potassium, iron,calcium,andmagnesium.

Helpful Tips: Sharp, hardy thorns can make harvesting thistles very

unpleasant.Itisagoodideatowearthickgloveswhenworkingwithany thistle. I recommend using a knife to cut and peel the bottomthree inches of the thistle stem. This section is tender, sweet, andjuicy,andremindsmeofacucumber.

IDTrick:Thistleslooklikesmallartichokes.Theyhavepurpleoryellowflowerssurroundedbysharpthorns.

SergeiSays:Manythistlesareconsideredinvasive,soyoucaneatthemwithout fear of overharvesting.Theyhave ahighwater content andhelp you replenish bodily fluids. I’ve had to rely on thistles severaltimeswhenI’vebeenhikingwithoutwater.Whennootherfluidsareavailable,thistles’water-richstemsareagodsend.

Watercress—NasturtiumofficinaleFamilyName:Brassicaceae/MustardFamily

A.Watercress.

B.Watercresslikeswetsoil.

C.Leafclose-up.

Table19.Nutrientdataforwatercress,raw

Caution: Because watercress is a water-loving plant, take extraprecautions to make sure that the water it grows in is notcontaminated. Check with your local department of forestry and/orcity government aboutwater quality.Watercress has received a badreputationforcontainingparasitescalledliverflukes.Theseparasitesoriginate in the intestines of livestock (particularly sheep) and areexcretedwiththeirfecalmatter.Thereisalotoffear-basedcriticismof watercress in the foraging community because of a few cases ofpeoplegettingliverflukesaftereatingit.Thesecasesareveryrareandcan be easily avoided by not pickingwatercresswhere livestock arepresent. Cooking watercress also kills any parasites that may bepresent.

Edible:Leaves,stems,andflowers.Flavor:Spicy.Description: Watercress is a creeping aquatic plant often found nearrivers and streams.Watercress likes to grow submerged or partiallysubmerged inwater. Leaves range from light to dark green and areround or oval in shape. Flowers are typically white and grow inclusters.

Uses:Eatrawinsalads,wraps,andsandwiches.Watercressisspicy,likewildmustard,andisagreatadditiontorecipesthatrequireheat.

NutritionalHighlight:Watercressishighinproteincontent.Itcontainsvitamins A, B1, B6, C, E, and K, plus folate, iodine, magnesium,calcium,potassium,selenium,andiron.

HelpfulTips:Becausewatercressgrows in crowded thickets, it canbeeasily harvested with a pair of scissors. Simply grab a handful ofwatercress in one hand and use your other hand to cut it near thebase.

IDTrick:Round,lobedleavesthatresemblearugula.Sergei Says: Watercress is a popular green sold in most health foodstores. Ithasa slightlypeppery taste that improvesanysandwichorwrap.Thoughitiscultivatedandsold,watercressdoesgrowwild.Itisawater-lovingplantthatcanbefoundnearstreamsandinareasthatexperiencespringflooding.

WildGinger—AsarumcanadenseFamilyName:Aristolochiaceae/BirthwortFamily

Caution:Wildgingerisabsolutelysafetoeat.Edible:Leaves,flowers,androots.Flavor:Bitter,spicy,andveryfragrant.Description:Wildgingerhasbigheart-shapedleavesthatgrowneartheground. Flowers have three triangular petals and are a dull purplecolor.

Uses: Use in the same way you would use any herb. Add ginger torecipestogivethemmorevolumeandzest.

NutritionalHighlight:Wildgingerisagreatremedyforstomachupset.Ithasantiviral,anti-inflammatory,andantifungalproperties.Itisalsosaidtostimulatesweating,anditincreasessecretionsfromtearducts,sinuses, mouth, and stomach lining, and thus acts as a naturalcleanser.

A.Wildgingerflowerandleaf.

B.Leafisheartshaped.

C.Wildgingergrowsinshady,coolareas.

D.Leafhassquarecrease.

Helpful Tips: Despite its similar smell, wild ginger is not related tocommon,store-boughtginger,butthequalitiesandhealthbenefitsofbothplantshavemanysimilarities.

IDTrick:Theeasiestwaytoidentifywildgingerisbythesmell.Ifyoucrushalargeheartshapedleafanditsmellsgingery,you’vefoundit.Wildgingeralsohasthree-petaleddullpurpleflowers.Ifyouunravelthelobesoftheheart-shapedleaf,youwillnoticeasquarecrease.

SpecialHarvestingNote:Wildgingerisaverydelicateplant.Harvestitinsmallamountstoensuretheplantcansurvive.

Sergei Says: Wild ginger stimulates appetite and aids digestion.Chewing on freshwild ginger leaves has helpedme conquer severalbackpackingstomachaches.Addingasmallamountofwildginger toyourmealwillalsogiveitmoreflavor.Wildgingerisastrong-tastinggreen,andthusIadviseagainstusingitforthebulkofyourmeal.Forbestresults,useitlikeanyherb—insmallquantities.

WildLettuce—LactucavirosaFamilyName:Asteraceae/AsterFamily

Caution:Wildlettuceisabsolutelysafetoeat.Edible:Leaves,flowers,youngshoots,androots.Flavor:Bitter.Description: Wild lettuce has dandelion-like leaves that grow up aslenderstem.Wildlettucestemsarecoveredwithfibrousspikes.Themain vein on the bottom of each leaf contains a row of Mohawkspikes.Stemcontainsrich,milkysap.

Uses: Cook roots like carrots in soups, stir-fries, or vegetable roasts.Matureleaveshavetoughthornsthatmakethemunsuitabletoeatintheirrawform.Young,tenderleaves,shoots,buds,andflowerscanbeeatenraw.Ifyouchoosethisoption,pleasetakeextracareincheckingforthorns.Ithinkthebestwaytoconsumewildlettuceistoblenditinagreensmoothie.Blendingthisgreeninaheavy-dutyblender,suchasaVitamix,pulverizesallthespikes.

Nutritional Highlight: Rich in vitamins A, B, and C, plus copper,phosphorus,potassium,iron,calcium,andmagnesium.Wildlettuceiswidely used to treat obstructions of the liver, kidneys, gallbladder,pancreas,andspleen(Mars2007).

HelpfulTips:Useglovesandscissorswhenharvestingtoavoidgettingpricked.

A.Wildlettucelikesdry,disturbedsoil.

B.Leaveslooklikedandelionleaves;stemsareoftenreddish/purple.

C.Close-upofleaf.

D.Wildlettucehaswhite,milkysapinsidethestem.Thissapiscleansingforinternalorgans.

E.Stemclose-up.

F.Leafiscoveredintinythorns.Youngthornsaretenderandcanbeeaten.

G.Maturestemshavebig,fibrousthornsthatshouldnotbeeaten.

H.Stemsideview.

IDTrick:Wild lettucehas dandelion-shaped leaveswithwoody spikesthatgrowinaMohawkonthemainveinoftheleaf.

SergeiSays:Haveyoueverwonderedwhat food lookedor tasted likethousandsofyearsago?Well,wondernomore,becausewildlettuceistheoriginofalllettuces.Thousandsofyearsbeforethecultivationofromaineandredleaf lettuce,peopleknewlettuceasthewildlettucethatstillgrowstoday.Whilewildlettucetastesquiteabitmorebitterthanitsstore-boughtrelatives, this bitterness is hugely beneficial. Bitter flavors stimulatedigestive juices and help process the food you eat. Additionally, thebitterness in wild lettuces helps cleanse organs of toxic matter orimpurities.Wild lettucecomeswithwoodyspinesand is thereforenotagoodadditiontosalads.Ifyouinsistoneatingitraw,lookforsmall,youngleavesthathavenotdevelopedtoughthorns.Iprefertoblend,steam,orboilwildlettuce,asthisdestroysthethorns—aswellasthefearofgettingprickedmid-bite.

WildMustard—Brassicaspp.FamilyName:Brassicaceae/MustardFamily

Caution:Wildmustardisabsolutelysafetoeat.Edible:Leaves,stems,flowers,andfruits.Flavor:Spicy.Description:Wildmustardleavesarelargeanddarkgreen,andgrowinarosettenearthebaseoftheplant.Leavesaretoothedlikethoseofadandelion. Flowers come in white, pink, and yellow. All mustardvarietieshavesimilarflowerstructures.Flowersconsistoffourpetalsandsixstamens.

Uses:Leaves,flowers,andseedscanbeeatenraw.Youcanalsosteam,sauté,boil,andmarinateallpartsofthisplant.

Nutritional Highlight: Wild mustard greens have been reveredthroughouthistoryasthenumber-onehealthiestgreen.TheyarerichinvitaminsA,B,C,E,andK,pluscalcium,potassium,sulfur,copper,manganese,andfiber.Mustardgreenshavehighlevelsofantioxidants,whichhelptopreventcancerandheartdisease.

Helpful Tips: Themustard family containsmany plants. Allmustardsare spicy. I like to use them in recipes that require heat. I don’trecommend using them in smoothies as they will produce a drinkthat’s strongly flavored. On the other hand, adding such greens tosaladsorstir-frieswillonlyaddtotheeater’sexperience.Becausewildmustardhasbroadleaves,Iliketousethemasasubstitutefortortillaswhenmakingwraps.

IDTrick:Theeasiestway to identifyamustardplant isbycrushingaleafandsmellingit.Ifitsmellslikemustard,it’smustard.Allmustardshave a unique flower structure. Flowers have four petals and sixstamens.Fourofthestamensarelongandtwoareshort.

A.Wildmustardflowersarebrightyellow.

B.Crushaleaf,andyouwillrecognizethefamiliarsmellofmustard.

C.Allmustardshaveauniqueflowerstructure.Flowershavefourpetalsandsixstamens.Fourofthestamensarelongandtwoareshort.

SergeiSays:Mustards representahuge familyofnearly two thousandedible plants (Schofield 2003). Wild mustard, pennycress, andshepherd’s purse are all different varieties of wild-growingmustard.Cabbage, cauliflower, broccoli, kale, radish, and arugula are alsomembers of the mustard family. According to John Kallas, wildmustardgreensareoneof themostnutrient-densefoodsavailabletous.Theycontainhighconcentrationsofbeta-carotene,calcium,fiber,zinc,andvitaminA(2010).

Table20.Nutrientdataformustardgreens,raw

WildOnion—Alliumspp.FamilyName:Liliaceae/LilyFamily

A.Wildonion.

B.Looksandsmellslikeanonion.

C.Flowersrangefromwhite,topink,topurple.

Caution:Wildonionsarepartof the lily family,whichcontainsmanymembers.Somelilyvarietiesarenotfitforconsumption.Wildonionsaretheonlylilyvarietythathasadistinctonionsmell.Ifyouharvestalilythatsmellslikeanonion,youcaneatitwithoutfear.

Edible:Leaves,stems,flowers,androots.Flavor:Likeanonion.Description: Looks, smells, and tastes like an onion. Leaves may betubularorflat.Flowersgrowinclustersandrangeincolorfromwhitetopinktopurple.

Uses:Theentireplant isedibleandcanbeused in thesamewayasastore-bought onion. It can be consumed raw or cooked, in salads,sandwiches,soups,stir-fries,andsoforth.

Nutritional Highlight: Onions are rich in iron, calcium, folate,phosphorus, choline, magnesium, potassium, and vitamins A and C.Theyaresaidtoaiddigestionandhaveanti-inflammatoryproperties.Onionsalsohelptoeliminateparasites.

Helpful Tips: Wild onions have a reproductive safety mechanismmaking bulb harvesting difficult. If you tug on a stem, hoping tounearth thebulb, youwill get a cleanbreak every time. Inorder toharvestthebulb,youmustphysicallydigintothegroundaboutsixtoeight inches. I recommend leaving the bulb in the ground andharvestingtheleaves.Notonlyisthiseasier,butitallowstheplanttokeepgrowing.

IDTrick:Smellslikeanonion.SergeiSays:Attheverybeginningofmyexplorationwithwildedibles,my family and I met a man who was sitting off to the side of thePacificCrestTraileatingpurpleflowersfromamountainmeadow.Wehad already started incorporating wild edibles into our diet at thatpoint,andwewereextremelyintriguedbythisfellowwhowaseatingaplant thatwasunfamiliar tous.He turnedout tobevery friendlyandwaseager to sharehisknowledge.Heexplained tous thatwildonionsweremembersofthelilyfamilyandthatthisfamilywasverybroadandcontainedbothedibleandtoxicspecies.Hecautionedustofamiliarize ourselves with “death camas” before attempting toconsumeany liliesother thanwildonions.Thenhe taughtus thatasurewaytoidentifyawildonionwasbythesmell.

WildRose—Rosaspp.FamilyName:Rosaceae/RoseFamily

Caution:Wildrosesareabsolutelysafetoeat.Edible:Tenderyoungleaves,flowers,androsehips.Flavor:Flowersarefruityandfaintlysweet.YoungleavesremindmeofGrannySmithapples.

A.Wildroseflower.

B.Leavesareserrated.

C.Stemshavetough,pricklythorns.

D.Allrosesareedible.Roseleavesarerichiniron.

E.Rosehipsareoneofthefewwildediblesthatareavailableduringthecoldwintermonths.

F.RosehipscontainlotsofvitaminC.

Description: Similar todomesticated roses,wild rosesgrowonbushesandrangefromthreetofivefeetinheight.Stemsarehardy,fibrous,andthorny.Flowershavefivepetalsandarefoundinvariouscolors.After the blooms die, bright red fruits called “rose hips” develop.Thesehangonthebushthroughthewinter.

Uses:Tender leaves canbeeaten raw in salads.Rosehips canalsobeeatenrawasatrailsidenibble.Theyareoftendriedandmadeintoteaorprocessedintojam.

Nutritional Highlight: Rich in iron and vitamin C. Roses have beenusedtotreatulcerousskin,headaches,inflammation,andanemia.

HelpfulTips:RosepetalsmakeanawesomesubstituteforBand-Aids.Ifyouevercutyourselfwhileonahike,pickarosepetalandapplyittoyourwound.

IDTrick:Brilliantlycolored, large-petaledflowersthatgrowonwoodybushes with sharp thorns. Flowers smell sweet, like a less potentgardenrose.

SergeiSays:Aroseisaroseisarose…meaningthatallrosesaremoreorlessthesame(Schofield2003).Whethertheyarewildordomestic,all roses are edible as long as they have not been sprayed withpesticides.A rosehasmanyedibleparts.The tender shoots, leaves, rosebuds,petals,bark, roots, and rosehips canbeeaten rawor cooked.Roseshave a high iron content.When I chew on rose leaves, their flavor

remindsmeofasweet-and-sourGrannySmithapple.Thisislikelydueto the fact that roses and apples are in the same family (the rosefamily).Duringthewintermonths,whenotherwildediblesarescarce,rosehips are available in vast abundance. These delicious fruits are awonderful,freshwintertimetreatthat’spackedfullofvitaminC.LastwinterItaughtmydog,Bella,howtofindthemonthebush,andshecan’tgetenoughofthem.Bellaprefersrosehipstoconventionaldogtreats.Ihavenoticedthatwhensheeatsfreshrosehips,herdigestionisimprovedandhercoatmaintainsahealthiershine.RosepetalsaremyfavoritetrailsideBand-Aid.Rosepetalsareverythinandmalleable.Unlikearegularbandage, theyallowtheskin tobreathe.Theyalsohavenaturaloilsthathelphealcuts.Ifyouevergetcutorscratchedneararosebush,trylickingafewpetalsandstickingthemontoyourwound.

WildStrawberry—Fragariaspp.FamilyName:Rosaceae/RoseFamily

Caution:Pleasenote thatchemicalchangesoccur in strawberry leavesduringthewiltingprocessthatcancausestomachupset.Eatingfresh,tenderleavesorleavesthathavebeenfullydriedwillpreventmishap.

Edible:Leaves,stems,flowers,andberries.Flavor:Berriesareunbelievablysweet.Greensandflowersaremildandslightlybitter.

Description: Wild strawberries grow close to the ground in quaintpatches.Eachplanthasonestemwiththreegreenleaves.Leavesareserratedwithwell-defined,straightveins.Wildstrawberriesgrowtwotoeightinchesinheight.Flowersarewhiteandhavefivewidepetals.

Uses: The red berries are delicious and can be eaten in a plethora ofdifferentways.Strawberrygreensarebestwhenyoung.Theycanbeusedinsaladsoraddedtosmoothies.

NutritionalHighlight:RichinvitaminsA,C,andK,aswellassulfur,calcium, potassium, and iron. Strawberries have been used to treat

stomach upsets, diarrhea, urinary tract infections, and intestinaldisorders.Theyarealsobeneficialincosmeticsfortighteningtheskinandclosingpores.

Helpful Tips: Wild strawberries are best savored fresh off the plant.Nexttimeyoufindapatchofsweetstrawberries,takeafewmomentstosit,enjoythesunshine,anddevourtheberriesinfrontofyou.

IDTrick:Wildstrawberriesareeasilyrecognized,becausetheylooklikeminiatureversionsoftheberriesweareall familiarwith.Becauseoftheirsize,theycanbequiteapaintoharvest,butIwouldn’ttradeahundred conventional strawberries for a single wild berry. Don’tbother collecting them for a pie; eat them on the spot, like thedeliciousdessertthattheyare.

A.Wildstrawberryleavesandflowers.

B.Smallberryripeningonthevine.

C.Flowerclose-up.

D.Wildstrawberriesturnbrightredwhentheyripen.Photo:907Britt

E.Wildstrawberriesaremuchsmallerthanstore-boughtvarieties.Photo:907Britt

SergeiSays:Duringthesummerof1996, Iworkedasasproutgrowerfor Creative Health Institute in Coldwater, Michigan. On specialoccasions,DonHaughey,thefounder,letmetagalongonhisvisitstoan all-you-can-eat organic strawberry u-pick. Before I had visited arealstrawberrypatch,Ithoughtthatallstrawberriestastedthesame.Iwas wrong. Eating freshly picked heirloom strawberries is amemorable, life-changing event. The little red berries, which aresignificantlysmallerthananythatcomefromastore,haveanintense,divineflavor.Theyaresotendertheypracticallymeltinyourmouth.Unfortunately, such strawberries don’t keep for more than an hourafterthey’vebeenpicked.Theybeginlosingtheirwaterandturnintoa gooey slop. This makes it almost impossible to package and sellthem, which is why you’ll never see such strawberries in asupermarket. Luckily, wild strawberries taste just as good as theirheirloomrelativesandareavailableinmanyplacesaroundtheglobe.Strawberry greens and flowers are also edible and should be usedalong with the berries. When I make a green smoothie withstrawberries, whether they are wild or organically grown, Imake aconsciousefforttoblendtheirtopsandleaves.

WildSweetPea—LathyruslatifoliusFamilyName:Fabaceae/PeaFamily

Caution: Because of thebook Into theWild, by JonKrakauer, and themoviebythesamename,wildsweetpeaiscommonlythoughttobepoisonous. In the book, Krakauer hypothesized thatwild sweet peascontributed to thedeathofChrisMcCandless, but this is completelyinaccurate. In the aftermath of McCandless’s death, wild sweet peawas put though extensive laboratory tests. Itwas concluded that nopart of the plant contained toxins of any kind. I have enjoyedwildsweetpeas inhugeamountscountless times,without theslightest illeffect. If you are interested to learn more about what happened toChrisMcCandless,youcanfindathoroughaccountinSamuelThayer’sbookNature’sGarden.

A.Wildsweetpeaflowers.Photo©iStockphoto

B.Stemsaregrasslikewitharoundmiddle.

C.Wildsweetpeastemsarelongandkinky.Allpartsthataretenderaregoodtoeat.

D.Heartypeagreensareeasytospot.

E.Sweetpeatipsareasaladlover’sdream!

F.Itypicallyharvest2–3cupsofgreensformysalads.

Edible:Tenderleaves,youngshoots,tendrils,andflowers.

Flavor:Slightlysweet,similartopeasprouts.Description:Wildsweetpeagrowsasacreepingvine.Itscurlytendrils(locatedatthebaseoftheleaves,wheretheyjointhestem)helpthe

plant sprawl across the groundand climbanything in its path.Wildsweetpeacangrow tobeover six feet tall. It is a frost-hardyplant,andits foliagebecomesratherraggedandyellowishbylatesummer.Wildsweetpeaalsohasbrilliantlycoloredpinkish-purpleflowers.Likeallpeavarieties,wildsweetpeadevelopspeapodsthatstoreseeds.Uses:Anyparts that are tender canbe eaten. I love to add sweet peatendrils,youngleaves,andflowerstofreshgardensalads.SteamedorsautéedgreensalsomakeagreatadditiontoAsiancuisine.NutritionalHighlight:RichinvitaminsA,C,andfolicacid.Wildsweetpeagreenshelplowerbloodsugarlevelsandimprovecardiovascularhealth. They contain an excellent nutrient-to-calorie ratio and highamounts of dietary fiber, which helps regulate the metabolism andcontrol healthy weight levels. Pea greens also contain powerfulantioxidants and phytonutrients, which reduce inflammation in thebody.Helpful Tips: All members of the pea family are considered organcleansers and blood purifiers. There is significant evidence that peagreensareespeciallybeneficialforpeoplewithcancer.IDTrick:Lookforsmallbrightpinkorpurpleflowers(thatareshapedsimilartosnapdragonflowers)growingonlong,flat-leafedvines.Wildsweet peas also have curly, stringy tendrils that sprout from theirstems. Like all peas, wild peas have peapods. Unlike conventionalpeas,thesepodsarelongandnarrow.Sergei Says: It’s funny that wild sweet peas have peapods, but thesepods are not very tasty. Unlike store-bought peas,wild peapods aretough and relatively tasteless. After much experimentation, I nowconsciouslyleavethepeapodsaloneandgoaftertheleaves,tendrils,andflowers.Thesetenderpartsareanabsolutetreat.

WildViolet—Violaspp.FamilyName:Violaceae/VioletFamily

Caution: Violets are known to have laxative properties. Beforeconsumingalargequantity,eatasmallamounttoseehowtheyaffect

yourbody.Edible:Leaves,stems,andflowers.Flavor:Greensandflowerstastemildlysweetandsalty.Description: InthenorthwesternUnitedStates,violetflowerstypicallycomeintwocolors,purpleandyellow.Theyellowvarietyhasdistinctheart-shaped leaves, while purple violet leaves are more elongated.Flowershavefivepetalswithlongitudinalstripes.Uses: Eat the flowers and greens raw, steamed, boiled, and sautéed.Violetsaregreatinsalads.Nutritional Highlight: Rich in vitamin C. Used to treat abrasions,inflammation,sorethroats,andcoughs(Mars2007).Helpful Tips: Violets are most abundant in the spring. However, thistastyediblecanbefoundlateintosummerifyouknowwheretolook.Nexttimeyoufindyourselflookingforviolets,youmighthavebetterluck if you explore the heavily shaded areas on mountain slopes,undertrees,alongriverbanks,andsoforth.IDTrick: Violets have five colorful petalswith black, lateral, eyelash-likemarkings.Leavesareheartshaped.Sergei Says: Don’t be fooled by the name violet. While it implies apurpleflower,violetscomeinmanydifferentcolors.Outofallofthevarieties I’ve sampled, I’ve concluded that the purple and yellowvarietiestastethebest.

A.Yellowwoodviolet(Violaglabella)close-up.

B.Yellowwoodvioletsliketogrowinshadyenvironments.

C.Purplevioletsdobetterinsunnyareas.

D.Purpleviolet(Violaadunca)close-up.

Many wild edible books say that violets have strong laxativeproperties. Ihavenever found this tobeparticularly true.Violets, likeall green plants, contain fiber,which aids in elimination. That said, ifyou’ve never experimented with violets, you might want to approachthemwith extra caution to avoidmishap. This mostly pertains to theviolet greens, as they are more concentrated than the flowers. Theflowersaremildandareacolorfuladditiontoanyrecipe.Ilikefreezingvioletflowersinwaterinice-cubetrays.Thesecolorfulicecubesareahitateverypotluck.

Willow—Salixspp.FamilyName:Salicaceae/WillowFamily

A.Willowshrub(Salixpurpurea)nearariver.

B.Thinleaves,waxy-lookingbark.

C.Mostwillowspeciesarewaterloving.

D.Willowleaves(Salixpurpurea)close-up.

E.Tenderyoungleavesarequitedelicious.

Caution: Willow is absolutely safe for consumption.Willow parts arestronglyflavored,andthusitisnotrecommendedtouseitasabulkfood.Edible:Innerbark,twigs,sap,youngleaves,andcatkins.Flavor:Bitter,buttheyoungleavesandinnerbark(cambiumlayer)aresweet.Description:Willows range from small shrubs to trees thirty feet tall.Leavesarelongandthin,andfollowanalternatepattern.Willowsliketo grow in wet soil and are often found near riverbanks andlakeshores.Uses:Willows contain salicylic acid, which is the active ingredient inaspirin and isusedas apainkiller.Makinga strong tea fromwillow

leaves, bark, and twigs canhave a numbing effect on the body. Forthisreason,willowisoftenconsideredtobeamedicinalplantthatisrarelyconsumedinlargequantities.NutritionalHighlight:Preventsswellingandalleviatespain.HelpfulTips:Willowshaveaninnerbark(cambiumlayer)thatissweetanddelicious.However,theimproperharvestingofthislayercankillthe whole tree. Instead of peeling away bark from the trunk of thetree,harvestindividualbranchesfortheirinnerbark.IDTrick:Willows generally have long oval leaveswith smooth edges.Willowslovewaterandareeasilyspottednearriversandstreams.Sergei Says: I don’t generally harvestwillow leaves for food, becausethey are bitter and often have an undesirable texture. However,willowleavesstillcontainnutrientsthatbenefitthebody.Ithinkthereis value in knowing that common trees are edible, so that ifcircumstancesevercall for it, theknow-howis there. I inviteyou toexperimentwithwillowstoseehowyouliketheirflavor.

WoodSorrel—Oxalisspp.FamilyName:Oxalidaceae/WoodSorrelFamily

A.Woodsorrelhasthreeheart-shapedleaves.

B.Woodsorrelprefersshady,woodedenvironments.

Caution:Woodsorrelisabsolutelysafetoeat.Edible:Leaves,stems,flowers,andseeds.Flavor:Sourandlemony.Description:Woodsorrelleavesconsistofthreeheart-shapedleavesatthetopofaslenderstem.Woodsorrel isoftenconfusedwithclover,becausebothplantshavesimilarleafarrangements.Oneeasywaytodistinguishcloverfromsorrelisbytheshapeoftheleaves.Cloverhasthree oval leaves, while wood sorrel has three heart-shaped leaves.Wood sorrel leaves come in green, purple, and red varieties. Sorrelflowersareusuallypinkoryellowincolor.Uses: Leaves and flowers can be eaten raw in salads or as a trailsidenibble. The tender leaves are sour and make a lovely addition tosmoothiesandsaladdressings.Whencrushed,mixedwithwater,andsweetened,sorrelleavesmakeamouth-wateringlemonadesubstitute.I call thisconcoction“Sorrelade.”Checkoutmyrecipe forSorreladeonthispage.NutritionalHighlight: Wood sorrel is great for treating constipation,

blood disorders, skin disease, rheumatism, and indigestion. Sorrel isalso great for cleansing the system of heavy metals such as lead,arsenic,andmercury.Woodsorrelisanincrediblesourceofironthathas been enjoyed by humans for thousands of years. In his bookHandbook of Edible Weeds, James Duke describes how some NativeAmerican tribes viewed sorrel. The Potawatomi Indians traditionallycooked sorrel with sugar and made decadent desserts, while othertribes considered sorrel to be a powerful remedy for sore throats,coughs, cramps, and fever. Some even claimed it had aphrodisiacproperties(Duke2001).Iloveeatingsorrelbecauseittastesamazing.AsfarasI’mconcerned,alltheotherbenefitsarejustahugebonus!Helpful Tips: Wood sorrel likes to grow in heavily shaded areas andprobablygetsitsnameforthisreason.Nexttimeyouhikethroughawoodedarea,trytospotapatchofheart-shapedleaves.IDTrick: Wood sorrel never grows more than three leaves per stem.Leavescanrangeincolorfrompurpletogreen.Theyareheart-shaped.Ifyoufindaplantthatmeetsallofthesecharacteristics,youcantakeamini-nibbleononeoftheleaves.Ifitissour,sorrelitis!SergeiSays:Woodsorrelisalmostalwaysconfusedwithcloverandviceversa. Do an internet search for wood sorrel, and you will findcountless images of clover that have been mislabeled. Perhaps theconfusionstemsfromSaintPatrick’sDayandshamrocks.SaintPatrick,Ireland’spatronsaint,usedthree-leafedclovers(shamrocks)toexplainthe Holy Trinity. According to Patrick, each leaf of a cloverrepresentedGod,whoiscomprisedofthreeparts:theFather,theSon,and theHoly Spirit. This iswhy shamrocks (clovers) are consideredlucky. Since wood sorrel also has three leaves and grows near theground like clover, people often confuse the two plants. When youknow what to look for, differentiating between the two plants isactuallyveryeasy.Wood sorrelhas threeheart-shaped leaves,whileclover has three oval leaves. Sorrel flowers have five wide petals,whereascloverflowersareroundwithmanycompoundpetals.

Yarrow—Achilleamillefolium

FamilyName:Asteraceae/AsterFamily

A.Youngyarrowplants.

B.Stemsarecoveredinfelt.

C.Yarrowleavesclose-up.

D.Matureyarrowflowers.Photo:LarkinCarey

Caution:Yarrowisabsolutelysafetoeat.Edible:Leaves,flowers,andstems.Flavor:Bittersweetandfruity.Description: Yarrow grows slender and upright. Leaves follow analternate pattern and are made up of many small, fuzzy leaflets.Yarrow flowers grow in wide clusters at the top of the plant in anumbelshape.Yarrowhasapleasant,sweetsmellthatisreminiscentofherbaltea.Uses:Useleavesandflowersasherbstoseasonrecipes,orsteepthemin

boilingwaterfortea.NutritionalHighlight:Yarrowhasstypticproperties,whichenableittostop bleeding. It also has antibacterial, anti-inflammatory, andpainkillingproperties.HelpfulTips:Alittlegoesalongway.Toreapthebenefitfromyarrow,youonlyneedtoconsumeasmallamount.IDTrick:Yarrowsmellsalotlikechamomile.Ifyou’vesmelleditonce,youwillrememberitforever.Sergei Says: Yarrow is a great antifungal, antibacterial, anti-inflammatory herb. It is in the sunflower family,which contains nopoisonousplants.Thoughitisedible,itisnotmeanttobeconsumedin large amounts. Yarrow is very potent and can lead to an upsetstomach if you overindulge. Tea brewed from yarrow leaves andflowersisagoodremedyforfevers.Italsopurifiesthebloodandcanbeusedtodisinfectwounds.Youngleavescanbeeatenrawinsalads,butusethemsparingly,astheflavorcancrowdthemix.

3WildEdibleRecipes

Wildediblesareculinarygifts thatbringnew flavorsand textures intothekitchen.Ipackweedsintomymealswheneverpossible,andIhopethat, after reading this book, you will be inspired to do the same. Ifyou’re cooking an omelet, try adding some lamb’s quarters and sheepsorrel. If you’re making a pie, throw in a handful of freshly pickedhuckleberries.UsetherecipesthatIhaveprovidedasastartingpointforyourownexploration.Tweak,change,andalterthemtosuityourneeds.Relyingonyourselfcanbescary,butitcanalsoberewarding.ThemoreIexperimentwithmyfood,themoremasterfulIbecome.Ihavenoticedmostpeoplewho takemy cooking classes areunsure

abouttheirabilitytocreatedeliciousrecipes.Mystudentsliketoclingtoexactproportionsandinstructionsthataretriedandtrue.Eventhoughmany of my recipes are structured for flexibility, and many deliciousvariationsarepossible,studentshesitatetoplaywiththeirfood.WhenIdemonstratehowtomakeagreensmoothieinmyclasses,Ioftenuseacombinationofspinach,mango,andwater,becausetheseingredientsaredelicious and readily available. During oneworkshop, however, I wasunable to find them and had to substitute bananas and kale. Peoplelovedthebanana/kalesmoothieandaskedmefortherecipe. Imadeapoint tomention that thereare tastier recipes forgreensmoothies,yetmywords seemed togounnoticed.Amonth later, Iwasstill receivingemails from people who were exclusively making the banana/kalesmoothieeverymorning,becausetheywereafraidtotrysomethingnew.WhileIcanunderstandthefearbehindexperimenting(wastingtimeandingredients), it’s fun to be bold and try new things. I dare you to riskcompletefailureandcreateyourownrecipe.

Smoothies

BeginnerGreenSmoothie1–2cupsfreshlypickedraspberries1cupspinach1banana,peeled1apple,chopped1½cupswater½cupicecubes

Blend all ingredients in a blender until the ice has been crushed to adesirableconsistency.Decoratewithraspberryflowers.

Serves1–2

MarshMallowSmoothie2cupsfreshlyharvestedmallowleaves½ofahoneydewmelon,peeled,seeded,andchopped1cupfrozenraspberries

Blendallingredientsinablenderuntilsmooth.

Serves3–4

Greensmoothiedecoratedwithseasonalfruit.Photo:RobertPetetitWildAmaranthSmoothie

2–3cupsfreshlypickedgreenamaranth1largeapple,chopped1mediumorange,peeled1ripepear,chopped1ripebanana,peeled1cupwater½cupfrozenblueberriesBlendall ingredients inablenderuntilsmooth.Pourintofancyglassesanddecoratewithasliceoforange.

Serves3–4

SpringBeautySmoothie2 cups freshly harvested Siberian miner’s lettuce leaves 2 cupswatermeloncubes

1cupfrozenraspberries1ripebanana,peeled

Blendallingredientsinablenderuntilsmooth.

Serves2–3

BerriesandSproutsSmoothie3cupssunflowersprouts2cupsfreshlyharvestedblackberries1ripepear,chopped2cupswater½cupicecubes

Blend all ingredients in a blender until the ice has been crushed to adesirableconsistency.Decoratewithblackberryflowers.

Serves2–3

DarkBlueGreen1cupfreshlyharvestedhuckleberries1cupkale,chopped¼to½bunchparsley1largepear,chopped1banana,peeled2cupswater

Blendallingredientsinablenderuntilsmooth.

Serves2–3

GrapeLeafElixir3cupsfreshlypickedgrapeleaves1cupfreshlypickedgrapes1mango,peeled,pitted,andchopped1cupwater

Blendallingredientsinablenderuntilsmooth.

Serves3–4

PricklyPearSlushy3–4pricklypears,skinremovedjuiceof½lime1–2tablespoonshoney½cupicecubesafewleavesoflemonbalmormint

Blend all ingredients in a blender until the ice has been crushed to adesirable consistency. Pour into fancy glasses and decorate with freshlemonbalmormint.

Serves2–3

CostaRicaNightBOTTOMLAYER:1cupsheepsorrelorwoodsorrel2–3kaleleaves1cupblueberries1cupcantaloupecubesjuiceof½lemon2–4tablespoonspsylliumhusk(adigestiveaid)1tablespoonchiaseeds1cupwater

TOPLAYER:½cupcoconutmilk,fromafreshcoconut1cupcoconutmeat,fromafreshcoconut½–1cupdates,pitted¼cuplemonjuice2–4tablespoonspsylliumhusk(adigestiveaid)1tablespoonchiaseeds

Blend all ingredients for bottom layer in a blender until smooth. Fillglasses halfway. Thenblend all ingredients for top layer until smooth.Pouroverfirstlayer.Decorateandenjoy.

Serves3–5

SuperGreenWildSoup(asavorysmoothie)1cupfreshlypickedpurslane1cupfreshlypickedsheepsorrel½bunchcilantro2–3stalkscelery,chopped1largetomato,chopped

1largeavocado,peeledandpitted¼–½cuplemonjuice1cupwaterBlendallingredientsinablenderuntilsmooth.

Serves2–3

CreamofCelerySmoothie(asavorysmoothie)3–4stalkscelery,chopped½bunchparsley1cupfreshlyharvestedchickweed1largetomato,chopped1largecucumber,peeledandchopped¼–½cuplemonjuice1cupwaterBlendallingredientsinablenderuntilsmooth.

Serves2–3

Pink-Chick-Delight1–2cupsfreshlyharvestedchickweed½cupdates,pitted1cupfreshorfrozenraspberries1–2freshpersimmons,chopped2–3freshapricots,pittedandhalved2tablespoonspsylliumhusk(adigestiveaid)1cupwater

Blendallingredientsinablenderuntilsmooth.

Serves2

Omega-3Smoothie

1cupfreshlyharvestedpurslane1smallheadromainelettuce,chopped1cupblueberries1cupgrapes2–3sprigsmint1cupwater

Blendallingredientsinablenderuntilsmooth.

Serves2

MorningRainbow½bunchparsley½bunchchard,chopped1cupapricots,pittedandhalved1cupredcurrants1largepear,chopped1largemango,peeled,pitted,andchopped1cupwater

Blendallingredientsinablenderuntilsmooth.

Serves2

Briana’sWildDream1–2cupsfreshlyharvestedlamb’squarters2mangos,peeled,pitted,andchopped1largeFujiapple,chopped1cupfrozenstrawberries1cupwaterBlendallingredientsinablenderuntilsmooth.

Serves2

PeachyHerbs1cupfreshlypickedlamb’squarters½cupfreshbasilleaves3–4largepeaches,halvedandpitted2ripebananas,peeled½–1cupwater

Blendallingredientsinablenderuntilsmooth.

Serves2

Dandi-StrawberryPeach½cupfreshlyharvesteddandeliongreens3–4beetleaves3largepeaches,halvedandpitted1–1½cupsfreshorfrozenstrawberries½–1cupwater

Blendallingredientsinablenderuntilsmooth.

Serves2

Mike’sBanandelionSmoothie½–1cupfreshlyharvesteddandeliongreens1largemango,peeled,pitted,andchopped1–2ripebananas,peeled½cupwaterBlendallingredientsinablenderuntilsmooth.

Serves1

GreenAmbrosia1–2cupsfreshlyharvestedgreenamaranthleaves

2cupswatermeloncubes5–7apricots,pittedandhalved1–2ripebananas,peeled3–4sprigsmint½cupwater

Blendallingredientsinablenderuntilsmooth.

Serves2

Soup-erGreen(asavorysmoothie)1cupfreshlyharvestedmustardleaves2–3kaleleaves,chopped2–3stalkscelery,chopped1avocado,peeledandpitted½cuplemonjuice1cupwaterdulseseavegetableflakes

Blendallingredientsinablenderuntilsmooth.Sprinklewithdulseseavegetableflakesandenjoy.

Serves2–3

SummerSplash1cupfreshlyharvestedgreenamaranthleaves1cupfreshlyharvestedlamb’squartersgreens5largepeaches,halvedandpitted2ripebananas,peeled1largeapple,chopped1cupwatericecubes(optional)

Blend all ingredients in a blender until the ice has been crushed to adesirableconsistency.

Serves3–4

SkinSmoothies

DockPlantainSkinSmoothiexy1–2cupsfreshlypickeddockand/orplantainleaves¼ofanavocado,peeledandpitted½cupwater

Blendallingredientsinablenderuntilsmooth.Applytoanyareaofskinthatisexperiencingdiscomfort.Letitdry,thenrinseoff.

GreenAloeSkinCream1mediumleafaloevera½–1cupfreshlypickedplantainleaves½cuprolledoats2tablespoonshoneyenoughwatertoblendthemixture

Blendall ingredients inblenderuntil smooth.Apply to faceoranotherareaofskinandletitdry(about10to15minutes),thenrinseoff.

SaladsandSaladDressings

Miner’sLettuceSalad4cupsminer’slettuce½cupfreshbasil,chopped¼cupdriedtomatoes(leftdryorsoakedinwater

for15minutestoreconstitute)¼cuppinenuts

Mixallingredientsinabowl.

DRESSING:1tablespoonbalsamicvinegar1tablespoonoliveoil½teaspoonseasalt

Thoroughlymix ingredients in a small container and pour over salad.Decoratewithedibleflowersandenjoy.

Serves3

EndiveCattailSaladservedinapurplecabbageleaf.Photo:RobertPetetitEndiveCattailSalad

1cupfreshlyharvested,tendercattailrootstocks,chopped1–2smallheadsendive,chopped½cupripecherrytomatoes,halvedMixallingredientsinabowl.

DRESSING:1–2tablespoonsoliveoilSeasalttotasteLemonjuicetotastePinchoffreshrosemary,minced

Thoroughlymixingredientsinasmallcontainerandpouroversalad.

Serves2

ThimbleberrySalad1headromainelettuce,chopped1navelorange,peeled,seeded,andsliced1pintfreshlypickedthimbleberries¼cuppinenuts

Mix all ingredients in abowl.Decoratewith edible flowers or colorfulfruit.

DRESSING:2tablespoonsoliveoil1tablespoonbalsamicvinegar1teaspoonagavesyrup½teaspoonseasalt

Thoroughlymixingredientsinasmallcontainerandpouroversalad.

Serves2

WildDaisySalad2cupsfreshlyharvesteddaisyleaves2cupsbabyspinachleaves1mediumtangerine,peeledandsliced

pinchoffreshlygratedginger¼cupdriedcranberries¼cuproastedsunflowerseeds

Mixallingredientsinabowl.

DRESSING:¼cupoliveoiljuiceof½lemonsalttotaste

Thoroughlymix ingredients in a small container and pour over salad.Decoratewithdaisyflowersandserve.

Serves2–3

SimpleCattailSalad2cupstendercattailshoots,thinlysliced1cupofyourfavoritebabygreensmix1cupcherrytomatoes,halved½bunchbasilleaves,choppedorwhole¼ofasmallredonion,thinlysliced

Mixallingredientsinabowl.

DRESSING:¼cupoliveoiljuiceof½lime2tablespoonsnutritionalyeastsalttotaste

Thoroughlymix ingredients in a small container and pour over salad.Decoratewithedibleflowers.

Serves2–3

SpicyPennycressSalad2cupsfreshpennycressgreens,chopped1cupfreshbabyarugula5–7minisweetpeppers,thinlysliced1cupcherrytomatoes,cutinhalf

Mixallingredientsinabowl.

DRESSING:¼cupoliveoiljuiceof½lemon¼cuptamari¼cupchives,minced

Thoroughlymix ingredients in a small container and pour over salad.Enjoythissaladasatraditionalsaladoruseitasthefillingforawrap,rolledinsideacollardleaforwhole-wheattortilla.

Serves3–4

MelonMintSummerSalad2cupshoneydewmelon,seeded,thencubedorballed2cupscantaloupe,seeded,thencubedorballed2cupswatermelon,seeded,thencubedorballed1cupfreshlypickedmintleavesandflowers,wholeorthinlysliced1pintblueberries

Chill melons in the refrigerator for 30 minutes beforehand. Mix allingredientsinabowl.Decoratewithedibleflowers.

Serves4–5

ChickweedCranberrySalad3cupsfreshlypickedchickweedgreens1cucumber,peeledandsliced¼cupcranberries,chopped¼cupcherrytomatoes,cutinhalf¼cupchives,minced1tablespoontamarisunflowerseedsMixallingredientsinabowl.

DRESSING:1–2tablespoonsoliveoil1teaspoonnutritionalyeastjuiceof½limesalttotaste

Thoroughlymix ingredients in a small container and pour over salad.Enjoythissaladasatraditionalsalad,oruseitasthefillingforawrap,rolledinsideacollardleaforwhole-wheattortilla.

Serves3–4

SaladDressings

SalmonberryVinaigrette1cupfreshlyharvestedsalmonberriesjuiceof1orange¼cupoliveoil¼cupredwinevinegar1–2tablespoonshoneypinchofseasalt

Blendall ingredients inablenderuntil smooth.Serveonyour favorite

salad.Storeextradressinginrefrigerator.

BlueServiceberryDressing1cupfreshlyharvestedserviceberriesjuiceof1orange¼cupcilantro¼cupoliveoil¼cupbalsamicvinegar1–2tablespoonshoneypinchofseasalt2–3clovesgarlic(optional)Blendall ingredients inablenderuntil smooth.Serveonyour favoritesalad.Storeextradressinginrefrigerator.

HuckleberrySaladDressing½cupfreshlypickedhuckleberries½cupfreshlysqueezedorangejuice¼cupoliveoil¼cupbalsamicvinegarsalttotaste

Blendallingredientsinablenderuntilsmooth.Pouroveryourfavoritesalad.Storeextradressinginrefrigerator.

SuperBasic,SuperDeliciousDressing½cupoliveoil½cupapplecidervinegar½cupfreshlysqueezedorangejuice2–3clovesgarlic,minced1teaspoonnutritionalyeast

salttotasteMix all ingredients in a jar. Pour over your favorite salad. Store extradressinginrefrigerator.

SpreadsandCrackers

DandelionandSun-DriedTomatoPesto1bunchfreshlyharvesteddandelions(asbigoraslittleasyoulike)1cuppinenuts½cupsun-driedtomatoes,soakedinwaterfor15minutestoreconstitute4–5clovesgarlic2tablespoonsoliveoil2tablespoonslemonjuice1teaspoonsalt(ortotaste)Blend all ingredients in food processor until thoroughly mixed. Servewithcrackers,breads,pasta,veggies,andso forth.Storeextrapesto inrefrigeratororfreezer.

SowThistlePesto2cupsfreshlyharvestedsowthistleleaves½cuppinenuts½cupwalnuts4–5clovesgarlic2tablespoonsoliveoil2tablespoonslemonjuice1teaspoonsalt(ortotaste)

Blendall ingredients ina foodprocessoruntil thoroughlymixed.Serve

withcrackers,breads,pasta,veggies,andso forth.Storeextrapesto inrefrigeratororfreezer.

StingingNettleWalnutPesto½cupstingingnettleleaves1cupwalnuts4–5clovesgarlic1tablespoonoliveoil1tablespoonlemonjuice½teaspoonseasalt¼ cup sun-dried tomatoes (optional), soaked inwater for 15minutes toreconstituteBlend nettles in blender to destroy spines. Add remaining ingredientsandblend thoroughly.Addmoreoilor lemon juice ifnecessary.Servelike regular pesto, on crackers, bread, pasta, and so forth. Store extrapestoinrefrigeratororfreezer.

TheWorld’sBestHummus2–3 cups soaked chickpeas (you can also used cooked) 4–5 clovesgarlic¼–½cuptahini(sesameseedbutter)¼cuplemonjuice½cupwater2tablespoonswheat-freetamari2tablespoonsextra-virginoliveoil1teaspoongroundcuminsalttotastefreshherbs,likecilantroorparsley,foradditionalflavor(optional)

Blendallingredientsinafoodprocessoruntiltextureiscreamy.Enjoyasadiporaddtosandwichesandwraps.

HOWTOSOAKCHICKPEAS:Placechickpeasinabowlandcoverwith2to3timesasmuchwater,asthey will expand. Soak for at least 8 hours. Drain the soaking water.Rinsethoroughlywithwater.Repeatrinsingprocessifyoulike.

ChiaFlaxCrackerswithWeeds3cupschiaseeds,soaked8hours1cupgoldenflaxseed½cupdriedtomatoes,chopped1bunchfreshbasil,chopped1cupsheepsorrelleaves1–2cupscommonmallowleaves3clovesgarlicjuiceof1lemon1teaspoonseasalt¼cuprawagavenectarBlendingredientsinfoodprocessor.Spreadontodehydratortrays(about¼inchthick)anddryfor10to12hoursat110°.Oncecrackersarefullydried,youcancutthemintodesiredsizeandshape.

Yields25–30crackers.

NoriCrackers3cupssunflowerseeds,soaked8hours4–6stalksofcelery,chopped1largewhiteonion,chopped½bunchfreshcilantro3clovesgarlic2–3tablespoonsoliveoiljuiceof½lemon1teaspoonseasalt

10–12norisheets

Blend all ingredients except nori sheets in food processor until finelychopped.Spreadmixtureabout¼inchthickoncrispysheetsofnoriandplace indehydrator.Dry for16to18hoursat110°.Oncecrackersarefullydried,youcancutthemintodesiredsizeandshape.

Yields18crackers.

GardenCrackerswithLamb’sQuarters3cupssunflowerseeds,soaked8hours1cupflaxseed,ground1cupfreshlyharvestedlamb’squarters3carrots,grated2stalksofcelery,chopped1largewhiteonion,chopped3–5clovesgarlic2–3tablespoonsoliveoil1teaspoonseasalt½teaspoonfreshordriedoregano½teaspoonthyme10–12norisheetsBlend all ingredients except nori sheets in food processor until finelychopped.Spreadmixtureabout¼inchthickoncrispysheetsofnoriandplaceinfooddehydrator.Dryfor16to18hoursat110°.Oncecrackersarefullydried,youcancutthemintodesiredsizeandshape.

Yields18crackers.

GardenCrackerswithLamb’sQuarters.

Soups

CashewCelerySoup(acoldsoup)1mediumbunchofcelery,chopped1½cupsrawcashews¼cupoliveoil¼cuplemonjuice1½–2cupswater1–2tablespoonshoneyoragavesyrup1teaspoonseasaltcayennepeppertotaste

Blend all ingredients in a blender for 3 minutes or until creamy.Decoratewithfreshthymeandseasonalvegetables.

Serves2–3

CashewCelerySoupwithChiaFlaxCrackers.Photo:RobertPetetitSergei’sFavoriteQuickSoup

3–4cupswater1mediumyam2–3stalkscelery,chopped4–5shitakemushrooms,chopped3headsbabybokchoy,chopped¼onion,chopped¼jalapeño,seedsandribsremoved,minced2tablespoonsoliveoil1tablespoonnutritionalyeastseasaltortamaritotasteBoil3–4cupsofwater.Addallvegetablesandcookfor12to15minutesonmedium heat. Do not overcook. Ingredients should be colorful andmaintain some crispness when served. Add remaining ingredients tosoupandserve.Note:Thisisagreatsouptoaddwildgreensoryourfavoriteherbsto.

Serves3–4

PurslaneSummerSoup(acoldsoup)1–2cupsfreshlypickedpurslaneleaves2cupsripetomatoes,chopped½bunchfreshbasil½habaneropepper,seedsandribsremoved1tablespoonoliveoiljuiceof½lemon1½–2cupswater1teaspoonhoney½teaspoonseasalt

Blend all ingredients in blender until smooth. Add the followingingredientsfortexture:½cupfreshlypickedpurslaneleaves1mediumcarrot,grated¼cupwalnuts,chopped,soakedinwaterfor15minutesGarnishwithchoppedolivesandsun-driedtomatoes.

Serves2–3

StingingNettleSoup1quartwater3mediumpotatoes,peeledandchopped1carrot,chopped½poundfreshstingingnettles,chopped1teaspoonsalt(ortotaste)½teaspooncayenne(ortotaste)2tablespoonsoliveoil2tablespoonslemonjuice

Bringwatertoboil.Addpotatoes.Whenpotatoesstartboiling,turntheheatdownandaddcarrots.Simmerfor10minutes.Addstingingnettles.Simmer1moreminute.Addsaltandcayenne.Addadrizzleofoilandlemonjuicetoindividualbowlswhenserving.

Serves2–3

Lamb’sQuartersSoup(acoldsoup)1cupcashews1ripetomato,chopped1½–2cupswater2–3clovesgarlic1teaspoononionpowderjuiceof½lime1tablespoonoliveoil1teaspoonagavesyrup

½teaspoonseasaltBlend all ingredients in blender until smooth. Add the followingingredientsfortexture:1cupfreshlypickedlamb’squarters,chopped½mediumavocado,peeled,pitted,andchopped½redbellpepper,slicedintostripsDecoratewithedibleflowersandserve.

Serves2–3

TheEver-ChangingDriedSoupwithWeeds(ahotorcoldsoup)1poundcarrots,grated10–15stalkscelery,chopped4redbellpeppers,coredandchopped1poundmushrooms,sliced

1largeredoryellowonion,chopped4largetomatoes,chopped1bunchparsley,chopped2cupssheepsorrel,chopped1cupchickweed,chopped1cupdandelionflowers,choppedNote:Youcanaddanyotherwildediblesthatareinseason.

Spread chopped ingredients on dehydrator trays and dry at 110° untilbonedry.Oncedry,mixallveggiestogetherandplaceinresealablebag.Thisis

your dried soupmix. To reconstitute, sprinkle½–1 cup of dried soupmixintowarmorhotwater.Addyourchoiceofoil,salt,onionpowder,and/or lemon juice for flavor.Allow soup to sit for10minutesbeforeserving.

Yields1½–2poundsofdrysoup.

SheepSorrelSoup1quartwater2mediumpotatoes,peeledandchopped1carrot,grated1stalkcelery,chopped1bunchparsley¼poundfreshsheepsorrel,chopped1teaspoonsalt(ortotaste)½teaspooncayenne(ortotaste)2tablespoonsoliveoillemonjuice(totaste)

Bringwatertoboil.Addpotatoes.Whenpotatoesstartboiling,turntheheat down and add carrot and celery. Simmer for 10 minutes. Add

parsleyandsheepsorrelandsimmerforafewmoreminutes.Addsalt,cayenne,oliveoil,andlemonjuicetoindividualbowlswhen

serving.

Serves2–3

LightMainCourses

QuinoaMagic1cupuncookedquinoa½cupfreshorfrozenpeas½bunchfreshcilantro,diced2–3clovesgarlic,minced2greenonions,minced2tablespoonsoliveoil1tablespoonnutritionalyeastseasaltortamaritotasteyourfavoritewildediblegreens(optional)

Boil3cupsofwater.Add1cupofquinoaandcookfor15to20minutesonmediumheat, until quinoa tails are completely unraveled. Pour offanyexcesswaterandaddremainingingredients.Mixandserve.

CashewGardenBurgerwithWeedsservedaspâtéwithendiveandvine-ripenedtomato.Photo:RobertPetetitNote:Youcanexperimentwithotheringredients.Aslongasyouhavesalt,nutritionalyeast,andsomekindofherbinthisdish,itwilltastegreatwithjustaboutanyvegetables.

Serves3–5

CashewGardenBurgerswithWeeds2cupscashews1 cup dried tomatoes, rehydrated inwater for 5 to 10minutes anddrained (reserve tomato water, as it might be needed) ½–1 cupseasonalweeds(lamb’squarters,greenamaranth,purslane,commonmallow,andwildmustardaredeliciousinthisrecipe)

½bunchcilantro2tablespoonsoliveoil3–5clovesgarlic½–1teaspoonseasaltLemonjuicetotasteGroundpeppertotaste

Blend all ingredients in food processor. Ifmixture is too dry to blendproperly,addsomeofthewaterfromthesoakeddriedtomatoes.Servefreshasapâtéordry intogardenburgerpatties in fooddehydrator. Ifdrying, scoopprocessedmixtureontodehydrator traysand flatten intopattiesthatare½to¾ofaninchthick.Dryfor10to12hoursat110°,thenflipthepattiesandcontinuedryingfor4to6hours.

Yields5–7patties.

QuickSalsifyWraps2–3largecollardleaveswithstemscutoffabout½cupofyour favoritehummus (checkoutmyhummus recipeonthispage)1cupfreshlyharvestedsalsifyleavesandflowers

Spread out desired amount of hummus on each collard leaf. Add agenerousamountofsalsifygreensandflowers.

DRESSING:2tablespoonsoliveoiljuiceof½lemon1tablespoonnutritionalyeast½teaspooncayenne(ortotaste)salttotaste

Mix remaining ingredients in a small container, sprinkle over greens,androllupintoindividualwraps.

Serves3

SautéedWildGreens3–5 cups of your favorite wild greens, such as chicory leaves, wildmustard, shepherd’s purse, or lamb’s quarters ¼ cup extra-virginoliveoil

4largegarliccloves,minced

¼freshjalapeñopepper,mincedsmallpieceoffreshginger,mincedsaltorsoysaucetotastebeansprouts(optional)

Cookgreensinapotofboiling,saltedwateruntiltender.Drainwell.Inaseparatepan,heatoilovermediumheatuntilitshimmers.Cookgarlic,jalapeño, and ginger for about 2 minutes or until golden. Stir asnecessary. Add cooked greens and increase heat to medium-high. Stiroccasionally, untilmost of the liquidhas evaporated (3 to 5minutes).Stirindesiredamountofsaltand/orsoysauce.Mixinbeansproutsforaddedtexture(optional).Serveasasidedishbyitselforontopofriceorquinoa.

Serves4–5

SteamedWildLettuce3–4cupswildlettuceleavesandstalks½cupoliveoiljuiceof½lemon½habaneropepper,seedsandribsremoved,minced3–4clovesgarlic,minced1tablespoonnutritionalyeastsalttotaste

Steamwildlettucefor5to7minutes.Mixtheremainingingredientsinasmall container, pour over lettuce, and serve. Wild lettuce tastesdeliciousonitsown,aswellasinwrapsandsandwiches.

Serves2–3

RoastedVeggieswithBurdock1smallbutternutsquash,peeled,seeded,andcubed1garnetyam,peeledandcubed

3–4mediumburdockroots,washedandchopped2largeparsnips,chopped1redonion,chopped3potatoes,cubed1tablespoonfreshthyme,chopped2tablespoonsfreshrosemary,chopped¼–½cupoliveoil2tablespoonsbalsamicvinegar2tablespoonsnutritionalyeastsaltandfreshlygroundblackpepperPreheatoven to475°. Ina largebowl, combine squash,yam,burdock,parsnips, onion, and potatoes. In a small bowl, stir together thyme,rosemary,oliveoil,vinegar,yeast,salt,andpepper.Tosswithvegetablesuntiltheyarecoated.Spreadevenlyonalargeroastingpan.Roastveggiesfor35to40minutes,stirringevery10minutes,oruntilfullycooked.

Serves3–5

MarinatedFiddleheads5 cups freshly harvested fiddleheads, brown fuzz removed 1 cupmolasses

½cupoliveoil½cupbalsamicvinegar5–8clovesgarlic,mincedSmallpiecefreshginger,minced¼cupsoysauce1teaspoonseasalt

Steam fiddleheads for 4 to 6 minutes. Drain and transfer into a deepbowl.Mixall remaining ingredients,combinewith fiddleheads,and letmarinatefor15to20minutes.Strainandserve.

Serves4–6

SteamedCat’sEars3–4 cups freshly picked cat’s ears leaves and stalks, chopped½ cupoliveoil

juiceof½lemon1tablespoonnutritionalyeastsalttotaste

Steamcat’searsfor5to7minutes.Transfertoabowl.Mixtherestofthe ingredients in a small container andpour over cat’s ears. Steamedcat’s ears taste delicious on their own, as well as in wraps andsandwiches.

Serves2–3

SimpleMallowWraps2–3cupsfreshlyharvestedcommonmallowleaves1avocado,peeled,pitted,andthinlyslicedlemonorlimejuicetotasteseasalt(optional)

Wrapavocadoinsidegreens.Sprinklewithlemonorlimejuiceandsalt.

JuicesandDrinks

CarrotCloverCleanser1poundorganiccarrots4–5celerystalks1cupfreshlyharvestedclovergreens1–2applesjuiceof½lemon

Juiceallingredientsinajuicerandenjoy.

Serves3–4

CarrotCloverCleanser

EasyJointLubricatorCarrotCloverCleanser.1bunchcelery1–2cupsfreshlyharvestedcommonmallowgreens,stems,andfruits2–3applesFreshgingertotasteLemonjuicetotaste,optional

Juiceallingredientsinajuicerandenjoy.

Serves2–3

Sorrelade

1cupsheepsorrelorwoodsorrelleaves2–3cupswater2tablespoonshoney½cupicecubesafewmintleaves(optional)

Blend all ingredients in a blender until the ice has been crushed to adesirableconsistency.

Serves3

WildStrawberrySunTea1pintfreshlypickedwildstrawberries1bunchfreshmint1thumb-sizedpieceofginger,minced2–4tablespoonshoney1lime,cutinhalf

Putallingredientsinagallonjarandfillwithwater.Coverjarwithalidandplaceinasunnyspot.Letwaterabsorbtheflavorsfor8to12hours.Strainmixturebeforeserving.Servechilledorwithice.

Serves4–6

PineNeedleTea½cupfreshlypickedpineneedles,finelychopped

Addneedlesto2cupsofboilingwater,turndowntemperature,andletsimmerfor15to20minutes.Turnoffheatand let steep for10 to20minutes,dependingonhowstrongyoulikeyourtea.Theresultwillbeayellow-coloredteawithamild taste. Enjoy hot or cold. It can also be stored in the refrigeratorafterbrewing.

Note:Youcanuseanyevergreensforthistea:fir,spruce,orcedar.

YarrowTea½cupfreshlypickedyarrowleaves

Add leaves to 2 cups of boiling water, turn down temperature, andsimmerforabout15to20minutes.Turnoffheatand let steep for10 to20minutes,dependingonhowstrongyoulikeyourtea.Enjoyhotorcold.Itcanalsobestoredintherefrigeratorafterbrewing.

PineappleWeedTea½cupfreshlypickedpineappleweed(wildchamomile)leaves

Add leaves to2cupsofboilingwater, turndown temperature,and letsimmerfor15to20minutes.Turnoffheatand let steep for10 to20minutes,dependingonhowstrongyoulikeyourtea.Enjoyhotorcold.Itcanalsobestoredintherefrigeratorafterbrewing.

PlantainCocktail1–2cupsfreshplantainleaves3apples,chopped½limewithpeel1thumb-sizedpieceoffreshginger

Juice ingredients in juicer. Add ice cubes or chill before serving.Decoratewithedibleflowers.

Serves2

LOWERYICECUBES

Harvestanyedibleflowers,suchaschickweed,violet,ordandelionflowers,andfreezetheminwaterinice-cubetrays.Addthefloweryicecubestoanydrink.

Sweets

Raw Chocolate Energy Nuggets withHuckleberries

2cupsalmonds2cupsrolledoats½cupdriedhuckleberries1cupalmondbutter½cupdates,pitted2–3tablespoonshoney,agave,ormaplesyrup3–4tablespoonsrawcocoapowderseasonalfruitBlendalmondsandrolledoats inafoodprocessoruntil finelychoppedand transfer them to a bowl. Then mix huckleberries, almond butter,dates,andhoneyorsyrupinthefoodprocessor.Combineallingredientsin a bowl and mix thoroughly with hands. Roll mixture into smallnuggetsanddustwithrawcocoapowder.Decoratewithseasonalfruit.

Serves5–7

RawChocolateEnergyNuggetswithHuckleberries.Photo:RobertPetetitRoseHipSyrup

3poundsriperosehips1cupwater1cuphoney

Washrosehipsandremoveanystemsandends.Simmerrosehipsinwaterinastainlesssteelsaucepanfor15minutesoruntiltender.Mashwithpotatomasher.Simmeranother5minutes.Pourthroughseverallayersofcheeseclothoranutmilkbagandallowliquidtodripovernightintoalargebowl.Returnjuicetosaucepan,addhoney,andstirwell.Bringmixturetoaboilandboilfor1minute.Pourintosterilizedpintorhalf-pintjarsandseal.Processfor10minutesinaboilingwaterbathorfreeze.

TraditionalBerryJam6cups freshlyharvestedberries, suchas salmonberries,blackberries,raspberries,currants,gooseberries,

serviceberries,strawberries,orhuckleberries½cupwater4cupsrawcanesugar

Boil water and berries for 15minutes or until softened. Use a potatomashertocrush.Stirinsugarandsimmer,stirringoften,for20minutes.Remove from heat; skim off any foam that may have formed on top.Pourberrymixtureintosterilizedpintorhalf-pintjarsandseal.Processfor15minutesinaboilingwaterbathorfreeze.

Afterword

Whileworkingonthisbook,Ireceivedthefollowingemailfromoneofmyreaders:“Sergei,withalloftheinformationyouputoutaboutwildedibles,areyoutryingtocreateanewfaddiet?”Thiswasnot the first time I hadbeen approachedwith this kindof

inquiry.ForagingisnotanewpracticethatI—oranyoneelseinthelasttwohundredyears—haveinvented.Ifwildfoodisgainingpopularityintoday’s world, it is out of necessity, not gimmick. People have beeneatingwildfoodssincethedawnofexistence.Beforestoresandfarmers’markets,therewerefieldsandmeadowsfullofedible,wildvegetation.EvenAmerica’s Founding Fathers promoted foraging. In June of 1777,GeorgeWashingtonissuedthisgeneralordertohissoldiers:

AsthereisaplentyofcommonandFrenchsorrel,lamb’squarters,andwatercress, growing about camp, and as these vegetables areveryconducivetohealth,andtendtopreventscurvyandallputriddisorders.… TheGeneral recommends to the soldiers the constantuse of them, as theymake an agreeable salad, andhave themostsalutaryeffect.Theregimentalofficerofthedayistosendtogatherthemeverymorning,andhavethemdistributedamongthemen.

While Washington was not a doctor or trained in medicine, heobservedthathissoldierswouldsufferfromhealthproblemsduetolackof nutrients and a repetitive diet. Through observation, Washingtondeducedthataddingfresh,wildgreensintohissoldiers’dietsimprovedtheir health, reduced infection, and prevented scurvy (Grivetti et al.2007).Since I began promoting wild edibles in the early 2000s, I have

witnessedahugeincreaseinthepublic’sawarenessofthem.Today,itisnot uncommon to walk into a grocery store and find bunches ofdandelions and watercress neatly stacked in the produce section. Mylocal food co-op regularly sells purslane, nettles, and lamb’s quarters.Years ago,when I approached a local farmer at the Ashland, Oregon,

farmers’marketandaskedhimtosellmesomeweeds,helookedatmeasthoughIweretotallyinsane.Now,in2013,thatsamefarmerdoessellweeds—and he sells out of his weeds within the first two hours ofvending.Many worldwide have already noticed the colossal advantagesassociated with eating wild foods. Weeds are incredible, healthy, andedible.Thatiswhytheyhavebeeneatenforthousandsofyearsandwhypeople will likely continue eating them for thousands more. I predictthataswecontinuemanipulatingwhatweeatandsufferingfromhealthproblems, the demand for pure foodwill increase. Therefore, thewildediblemovementwill not die out as a fad, butwill continue to growindefinitely.Ihopethatthepopularityofforagingcontinuessnowballinguntil, oneday, it is considered just asnormal to throwchickweedandmallowintoyoursaladasitistoeatpotatochipsfromabag.For additional information about foraging, check out my videos onYouTube and subscribe tomy channel, “BoutenkoFilms.” If youwouldliketohelppopularizewildfood,sharemyvideoswithyourfriends.YoucanalsolikemywildediblepageonFacebook(WildEdibleswithSergeiBoutenko).

Glossary

Alternate:Growingfromoppositesidesofastalkatdifferentpointsalongitslength.(Compareanoppositeleafpattern,inwhichleavesgrowonoppositesidesofthestalkatthesamepoint.)Basalrosette:Leavesthataregroupedfromacentralpointinacircularshape(growingfromthebaseoftheplant,atgroundlevel).

Biennial:Aplantthatnormallyhasatwo-yearlifecycle,spendingthefirstyearasastalklessbasalrosettestoringenergy,andusingthatenergytoproduceaflowerstalkinthesecondyear,afterwhichtheplantdies.

Bloom:Athinwaxyorpowderycoatingthatcanberubbedoff.Oftenfoundonfruitandsmoothherbstems;bloomgivesthesurfacealighterhue.

Bract:Asmall,modifiedleaffounddirectlybeneathaflowerorflowercluster.

Bulb:Amodifiedbud,suchasanonion,inwhichtheleavesareenlargedandthickenedtostoreenergy.

Calyx:Thesepalsofaflowerconsideredasagroup.Cambium:Thelayerofdividingcellsthatliesbetweenthewoodandbarkofatree.Sometimescalledthe“innerbark.”

Cane:Theslenderwoodystemofabramblefruit,likeraspberries.Canesoftengrowinclumps,givingthemabush-likeappearance.

Chaff:Theunwanted,inedibledriedflowerandfruitpartsthatareseparatedfromagrainbyrubbingandthenremovedbywinnowing.

Channeled:Havingagrooveordepressionrunninglengthwise;usuallysaidofpetioles.

Commonname:Thelocalnamegiventoaplantoranimalspecies.Composite:Aflowerclusterthatappearsasoneflower(suchasadaisy)inwhichmanytinyfloretsareclusteredonareceptacle.

Compoundleaf:Aleafthatconsistsofmultipleleaflets.

Corm:Ashort,thick,solid,food-storingstemthatgrowsunderground.Cyme:Abroad,flat-topped,orconvexclusterofflowersthatisnotanumbel.Entire:Havingnodivisions,lobes,orteeth;saidofaleaforleaflet.Fiddlehead:Theyoungshootofafern,uponwhichtheendpartsarecoiledordroopingratherthanpointed.Floret:Oneofthemanytinyflowersofacompositeflower.Flowerbud:Aflowerthatisnotreadytoopen.Flowerstalk:Astalkthatbearsaflowerorflowers.Frond:Theleaforabovegroundstemofafern;alargecompoundleafofapalm.Fruitarian:Apersonwhosedietconsistssolelyoffruit.Globose:Sphericalorroughlyspherical.Greensmoothie:Ablendeddrinkmadefromfreshfruitsandgreenleafyvegetables.Kernel:Anedibleseed,ortheedibleportionofaseed.Lanceolate:Lance-shaped.Latinname:Anameusedwithinscientificcommunitiesaroundtheworldtoconveythegenusandspeciesofaplantoranimal.Leaflet:Oneofthesmallerleavesorbladeswithinacompoundleaf.Lobe:Anextensionofaleafblade;adivisionofaleafthatisbroadlyattachedratherthanconstrictedorstalkedatthebase,asontheleavesofwhiteandredoak.Margin:Theouteredgeofaleaf.Midvein:Themainveinofaleaf.Mucilage:Astickyorslimysubstance,usuallyindicatingthepresenceofdissolvedstarches.Mucilaginousreferstoplantsorplantpartsthatcontainmucilageorproducemucilagewhenchewed.Node:Thepointonastemwhereoneormoreleavesareborne.Nori:Atypeofseaweedsoldinpaper-likesheetsatthesupermarket.CommonlyusedinAsiancuisine.

Opposite:Growingfromthesamepointalongastalkbutonoppositesidesofit;paired.(Compareanalternatepattern,inwhichleavesgrowonoppositesidesbutatdifferentpointsalongthestalk.)Ovate:Roughlyegg-shaped;somewhatlongerthanbroad,withthewidestpartnearthebase.Palmate:Hand-shaped,havingseveralfinger-likelobes.Palmatelycompound:Havingseveralleafletsradiatefromthesamepoint.Panicle:Aflowerclusterwithacompoundbranchingpattern,thebranchesgrowingfromanelongatedcentralstalk.Grapesareawell-knownexample.Pedicel:Thestemofanindividualflowerorfruitwithinacluster.Perennial:Anyplantthattypicallylivesformorethantwoyears.Petal:Oneoftheinnermostsetofmodifiedleavesofaflower,usuallybrightlycolored.Petiole:Thestemorstalkofaleaf.Pinnate:Feather-like;withleaflets,branches,orveinsarrangedintworowsalongoppositesidesofamidveinormidrib;themostcommonformforferns,alsoseeninmostlegumeleavesandcompoundtreeleavessuchaswalnut,hickory,andash.Pistil:Thecentralfemalepartoftheflower,whichreceivesthepollen.Itisusuallymuchlargerthanthestamens(ifbothpresent).Pith:Thesoft,spongymaterialfoundinthecenterofmanystems.Poisonousplant:Aplantthatcontainsharmfulelementsandcancausepainordiscomforttothosethatconsumeit.Potherb:Agreeneatenafterboilingorsteaming.Quinoa:Aprotein-rich,SouthAmericangrainthatisavailableforpurchaseatmosthealthfoodstoresaroundtheworld.Raceme:Aflowerclusterinwhicheachflowerisborneonastememanatingfromanelongatedcentralstem.Rhizome:Anundergroundstemthatsendsoutrootsandshootsfromitsnodes.Rib:Apronouncedveininaleaf.

Root:Thepartofaplantthatanchorsitintheground.Therootalsoabsorbswaterandnutrients.

Rootstock:Arootorpartofarootusedasastockforplantpropagation.Sagittate:Arroworarrowhead-shaped,withtwosharplobesatthebaseoftheleaf.

Searchimage:Apicturethatyourbraincreatesaboutacertainobjectthathelpsyouidentifythatobject.

Sepal:Oneoftheseparate,usuallygreenpartsformingthecalyxofaflower.Sepalsusuallyformdirectlyunderaflower.

Serrated:Withsharpteethofsomewhatuniformsize.Shoot:Rapidlygrowingstemorstalkofaplant,likeasparagus.Leavesmaybepresent,butarenotfullyformedandcompriseasmallportionoftheshoot’svolume.

Simpleleaf:Aleafthatisnotcompound;asingle-leafunit.Stamen:Themale,pollen-bearingpartofaflower.Usuallymultiple.Succulent:Thick,fleshy,andjuicy.Taproot:Aprimary,centralrootthatgrowsdownwardratherthanlaterallyorhorizontally.

Tendril:Atwisting,threadlikestructurebywhichatwiningplant,suchasagrapeorcucumber,graspsanobjectoraplantforsupport.

Tuber:Anenlargementofasteminwhichenergyisstored,suchasapotato.Tubersareoftenverystarchy.

Umbel:Aflat-toppedorroundedflowerclusterinwhichtheindividualflowerstalksarisefromaboutthesamepoint.

Winnowing:Toseparatethechafffromgrainbymeansofacurrentofair.

RecommendedReadings

Kallas,John.EdibleWildPlants:WildFoodsfromDirttoPlate.Layton,UT:GibbsSmith,2010.

Kershaw,Linda.EdibleandMedicinalPlantsoftheRockies.Edmonton,AB:LonePine,2000.

Louv,Richard.LastChildintheWoods:SavingOurChildrenfromNature-DeficitDisorder.ChapelHill,NC:AlgonquinBooksofChapelHill,2008.

Schofield,Janice.DiscoveringWildPlants:Alaska,WesternCanada,theNorthwest.Anchorage:AlaskaNorthwestBooks,2003.

Thayer,Samuel.TheForager’sHarvest:AGuidetoIdentifying,Harvesting,andPreparingEdibleWildPlants.Birchwood,WI:Forager’sHarvestPress,2006.

———.Nature’sGarden:AGuidetoIdentifying,Harvesting,andPreparingEdibleWildPlants.Birchwood,WI:Forager’sHarvestPress,2010.

References

Angier,Bradford.1972.FeastingFreeonWildEdibles.Mechanicsburg,PA:StackpoleBooks.

Binetti,Marianne,andLauraPeters.2008.HerbGardeningforWashingtonandOregon.Auburn,WA:LonePine.

Boutenko,Victoria.2005.GreenforLife:TheUpdatedClassiconGreenSmoothieNutrition.Berkeley,CA:NorthAtlanticBooks.

———.2009.GreenSmoothieRevolution:TheRadicalLeapTowardsNaturalHealth.Berkeley,CA:NorthAtlanticBooks.

Brown,StephenL.,andUlrichF.Pilz.1969.USAgriculture:PotentialVulnerabilities.MenloPark,CA:StanfordResearchInstitute.

Campbell,N.A.1996.Biology.MenloPark,CA:Benjamin/Cummings.Charles,Cheryl,RichardLouv,LeeBodner,andBillGuns.2008.“ChildrenandNature2008.”ChildrenandNatureNetwork.January2008.corpslakes.usace.army.mil/partners/pdfs/appl08/Child-NatureMovement.pdf.

Clay,Rebecca.2001.“GreenIsGoodforYou.”AmericanPsychologicalAssociation32,no.4(April2001):40.www.apa.org/monitor/apr01/greengood.aspx.

Drenowski,Adam,andCarmenGomez-Carnero.2000.“BitterTaste,Phytonutrients,andtheConsumer:AReview.”AmericanJournalofClinicalNutrition72,no.6Dec.2000:1424–35.

Duke,James.2001.HandbookofEdibleWeeds.AnnArbor,MI:CRCPress.

Foster,Steven,andRogerCaras.1994.VenomousAnimalsandPoisonousPlants.NewYork:HoughtonMifflinCompany.

Franklin,JerryF.,andJohnFarrand,Jr.1986.FamiliarTreesofNorthAmerica:West.NewYork:BorzoiBooks.

Gibbons,Euell.1962.StalkingtheWildAsparagus.NewYork:DavidMcKay.

———.1966.StalkingtheHealthfulHerbs.NewYork:DavidMcKay.Gold,Matea.2009.“KidsWatchMoreThanaDayofTVEachWeek.”LosAngelesTimes.October27,2009.http://articles.latimes.com/2009/oct/27/entertainment/et-kids-tv27.Grivetti,LouisE.,JanL.Corlett,BertramM.Gordon,andCassiusT.Lockett.2007.“FoodinAmericanHistory:Part10.Greens:Part1.VegetableGreensinaHistoricalContext.”NutritionToday42,no.2:88–94.Halweil,Brian.2002.“HomeGrown:TheCaseforLocalFoodinaGlobalMarket.”WorldwatchPaperno.163Nov.2002:19–20.Jenkins,Beverly.2011.“10IncrediblyBizarreDeathStatistics.”Oddee.December12,2011.www.oddee.com/item_98002.aspx.Johnson,Derek,LindaKershaw,AndyMacKinnon,andJimPojar.1995.PlantsoftheWesternBorealForestandAspenParkland.Edmonton,AB:LonePine.Kallas,John.2010.EdibleWildPlants:WildFoodsfromDirttoPlate.Layton,UT:GibbsSmith.Keefe,Sandy.2011.“TheUSDARecommendedFiberIntake.”Livestrong.May5,2011.www.livestrong.com/article/400993-the-usda-recommended-fiber-intake.Kershaw,Linda.2000.EdibleandMedicinalPlantsoftheRockies.Edmonton,AB:LonePine.Kershaw,Linda,AndyMacKinnon,andJimPojar.1998.PlantsoftheRockyMountains.Edmonton,AB:LonePine.Louv,Richard.2008.LastChildintheWoods:SavingOurChildrenfromNature-DeficitDisorder.ChapelHill,NC:AlgonquinBooksofChapelHill.Mabey,Richard.2007.FoodforFree:ALife-EnhancingClassic.London:HarperCollins.Mars,Brigitte.2007.TheDesktopGuidetoHerbalMedicine.LongBeach,CA:BasicHealth.Mint.2011.“Eat,DrinkandBeThrifty:HowMuchDoYouSpendonFoodandDining?”Mint.April7,2011.

www.mint.com/blog/trends/food-and-dining-04072011.Moerman,Daniel.1998.NativeAmericanEthnobotany.Portland,OR:TimberPress.Nelson,Lewis,RichardShih,andMichaelBalick.2007.TheHandbookofPoisonousandInjuriousPlants.Bronx,NY:NewYorkBotanicalGarden.Peterson,LeeAllen.1977.EdibleWildPlants:Eastern/CentralNorthAmerica.NewYork:HoughtonMifflin.Pojar,Jim,andAndyMacKinnon.1994.PlantsofthePacificNorthwestCoast:Washington,Oregon,BritishColumbiaandAlaska.Vancouver:LonePine.Pollan,Michael.2006.TheOmnivore’sDilemma:ANaturalHistoryofFourMeals.NewYork:Penguin.———.2008.InDefenseofFood.NewYork:Penguin.Rodriguez,Liliana.2012.“PlantbyPlant:YourGatewaytoTraditionalFoodandHealingPlants.”AccessedApril21,2012.www.plantbyplant.com/pages/opuntia77.htm.Schofield,Janice.2003.DiscoveringWildPlants:Alaska,WesternCanada,theNorthwest.Anchorage:AlaskaNorthwestBooks.Thayer,Samuel.2006.TheForager’sHarvest:AGuidetoIdentifying,Harvesting,andPreparingEdibleWildPlants.Birchwood,WI:Forager’sHarvestPress.———.2010.Nature’sGarden:AGuidetoIdentifying,Harvesting,andPreparingEdibleWildPlants.Birchwood,WI:Forager’sHarvestPress.Tierra,Michael.1988.PlanetaryHerbology.TwinLakes,WI:LotusPress.Turner,Mark,andPhyllisGustafson.2006.WildflowersofthePacificNorthwest.Portland,OR:TimberPress.Turner,Nancy,andAdamSzczawinski.1991.CommonPoisonousPlantsandMushroomsofNorthAmerica.Portland,OR:TimberPress.Ulrich,RogerS.2002.“HealthBenefitsofGardensinHospitals.”PaperforConference,PlantsforPeople.PDFfile.UnitedStatesDepartmentofAgriculture.2012a.“ConsumerPriceIndex.”AccessedMarch13,2012.www.ers.usda.gov/Briefing/CPIFoodAndExpenditures.

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UniversityofCaliforniaMuseumofPaleontology.2007.“TheWorld’sBiomes.”UniversityofCaliforniaMuseumofPaleontology.March2007.www.ucmp.berkeley.edu/exhibits/biomes.

WildflowerFinder.2012.“Dandelion.”WildflowerFinder.AccessedJanuary15,2012.htttp://wildflowerfinder.org.uk/Flowers/D/Dandelion/Dandelion.htm.

Winick,Myron.1992.TheFiberPrescription.NewYork:BallantineBooks.

AbouttheAuthor

In1998,whenSergeiBoutenkowasthirteenyearsold,hisparentstookhimandhissistertohiketheentirePacificCrestTrail,spanning2,650milesfromMexicotoCanada.Duringtheirhike,theBoutenkosranintofoodshortagesandwerecompelledtolearnhowtoharvestedibleplantsfromthewildinordertosustainthemselves.Eatingadietrichinwildediblesforsixmonthsgreatlyimprovedtheirhealthandhelpedthemtosuccessfullycompletetheiradventure.TheskillsacquiredonthePacificCrestTrailinspiredSergeitocontinueimplementingweedsintohisdailydiet.Heiseagertosharehisknowledgeandactivelytravelsaroundtheglobe conducting seminars on foraging and healthy living. He alsomaintainsawebsite,aYouTubechannel,andaFacebookpagededicatedtowildedibles(thesesourcesandothersarelistedbelow).SergeiisalsoresponsibleforcreatingthefirstwildediblesiPhoneapplicationtohelpnewandexperiencedwildcraftershonetheirskills.

iPhoneApplicationWildEdiblesisavailableforpurchasethroughtheiTunesstore.

Webwww.SergeiBoutenko.com (Sergei Boutenko’s own website)www.GreenSmoothiesBlog.com(awebsiterunbySergeiBoutenkoandVictoriaBoutenko)OnYouTube:BoutenkoFilms

OnFacebook:WildEdibleswithSergeiBoutenko

LeafMargins

LeafShapes

LeafPatterns

Roots

Flowers

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