Go Wild with Foraged Foods
by "Wildman" Steve Brill
Wild herbs, greens, fruits, berries, nuts, seeds, roots, seaweeds, and mushrooms are delicious and healthful. They're common, mostly renewable, and easy to learn about, and to collect ecologically. Here's a small sampling of tasty, healthful recipes you can make with them. Be sure you've identified any wild food you're going to eat with 100% certainty, as there are poisonous plants and mushrooms, some of which resemble edible species, and eat small amounts of any new foods at first, in case of a reaction.
Blackberry Pancakes
(Makes 12 pancakes)
1 cup oat flour
3/4 cup whole-wheat flour (or gluten-free 1:1)
3 Tablespoons ground flaxseed meal
1 teaspoon cream of tartar
1 teaspoon ground cinnamon
3/4 teaspoon baking soda
1/2 teaspoon salt, to taste (optional)
1/2 teaspoon freshly grated nutmeg, to taste
2 cups plain, unsweetened soymilk
1/4 cup maple syrup
2 Tablespoons canola oil
1 teaspoon vanilla extract
1 cup wild blackberries
1/4 cup chopped walnuts or pecans (optional)
Non-stick spray, to fry
In a large bowl, mix together flours, flaxseed meal, cream of tartar, cinnamon, baking soda, salt, and nutmeg. Stir in soymilk, maple syrup, oil, and vanilla. Fold in the blackberries and optional nuts, and allow to rest for 20-30 minutes in the fridge.
To make the pancakes, spray a pan or griddle with non-stick spray. Add batter by 1/4 cup measure onto the surface and spread into a circle. Cook each pancake until it is lightly browned underneath with bubbles forming around the edges. Flip with a spatula, and cook the other side until it is browned. Repeat until all the batter is used.
Serve warm with your favorite toppings.
| Total calories per pancake: 130 | Fat: 5 grams |
| Carbohydrates: 19 grams | Protein: 4 grams |
| Sodium: 99 milligrams | Fiber: 3 grams |
Pasta with Cattails
(Serves 6)
8 ounces pasta, prepared according to box directions (gluten-free if desired)
2 Tablespoons olive oil
3/4 pound peeled, sliced cattail shoots or 2 zucchini, sliced into half moons
4 cloves garlic, finely chopped
1/2 cup finely chopped parsley
Black pepper, to taste
Salt, to taste (optional)
In a large pan, sauté cattail shoots or zucchini in olive oil over medium heat for 6-8 minutes, stirring often, until lightly browned. Add garlic and sauté another minute until fragrant. Toss with prepared pasta, parsley, and optional salt and pepper.
Cook's Note: This recipe is delightful with other herbs, like fresh basil, or the addition of red peppers or tomatoes to add bright color. Photo shows zucchini.
| Total calories per serving: 198 | Fat: 5 grams |
| Carbohydrates: 32 grams | Protein: 6 grams |
| Sodium: 66 milligrams | Fiber: 4 grams |
About Foraging and Safety in the Wild
Collecting wild food is an incredible way to connect with nature; however there are some basic safety precautions to observe.
- Never trespass on private property. Always ask for permission and about pesticide/herbicide use from the owner of any land or farm.
- Before collecting from parks, make sure it's allowed and that the grounds aren't sprayed.
- Stay at least six yards from country roads and at least 1/4 mile from train tracks, highways, busy roads, power lines passages, and airports to avoid brake dust, chemicals, and other toxic contaminants.
- Try not to take more than you need. After all, you're sharing with wildlife.
- Bring a washable tote bag, garden clippers, and a small trowel to make the job easy and fun.
- Don't forage anywhere that has been sprayed. If you aren't positive, skip the spot.
- One hundred percent of the time, make a positive identification of the plant you are collecting. There are look-alikes of many common species, even dandelion. Don't rely on only one source (especially social media) to confirm for you. Get a reputable guidebook or two.
- Learn what poison ivy, oak, and sumac look like and try to avoid them. Consider learning about other poisons that are local to your area.
- Dog parks aren't ideal for foraging.
- Most regions have foraging classes. Sign up and learn from an expert!
~Rissa Miller, Senior Editor
Watercress Bisque
(Serves 6)
2 cups peeled potato chunks
2-3 cups water
3 cups low-sodium vegetable stock
1 Tablespoon miso
1 teaspoon ground yellow mustard seed
1 teaspoon dried tarragon, finely crumbled
1 teaspoon dried marjoram, finely crumbled
1/2 teaspoon freshly ground white pepper
1/4 teaspoon freshly grated nutmeg, or to taste
2 teaspoons olive oil
4 cups watercress leaves, rinsed and drained
4 cloves garlic, roughly chopped
In a large pot, boil potatoes in water for about 10-12 minutes until soft. Drain and add to a blender with stock, miso, mustard seed, tarragon, marjoram, white pepper, and nutmeg.
In a large skillet, heat the olive oil over medium heat. Add the watercress and garlic, and cook, stirring often, for 2-3 minutes until greens are wilted and garlic is fragrant. Transfer mixture to the blender.
Process in blender until smooth. Serve warm.
| Total calories per serving: 55 | Fat: 2 grams |
| Carbohydrates: 9 grams | Protein: 2 grams |
| Sodium: 152 milligrams | Fiber: 1 gram |
You're Not the Only Oyster Stew in the Sea
(Serves 6)
3 cups potatoes, cubed
3-4 cups water
4 cups sliced oyster mushrooms
1/2 cup diced onion
1/2 cup diced celery
2 cloves garlic, minced
2 teaspoons olive oil
1/2 cup firm silken tofu, drained
4 cups low-sodium vegetable stock
1/2 teaspoon salt, to taste (optional)
1/2 teaspoon black pepper, to taste (optional)
3 Tablespoons chopped parsley
In a large pot, boil potatoes in water for about 10-12 minutes until soft. Drain and set aside.
Meanwhile, in a large skillet, sauté the mushrooms, onions, celery, and garlic in olive oil five minutes.
Purée the tofu in a blender with vegetable stock, salt, and pepper (if using). Add tofu mixture and potatoes to sautéed ingredients and reduce the heat to low.
Simmer for 5 minutes. Add the parsley, and simmer another 5 minutes. Serve warm.
| Total calories per serving: 97 | Fat: 2 grams |
| Carbohydrates: 17 grams | Protein: 4 grams |
| Sodium: 112 milligrams | Fiber: 3 grams |
Dandelion Colombo
(Serves 6)
1 Tablespoon oil
1 medium cauliflower, sliced
6 cloves of garlic, chopped
2 small hot chili peppers, seeds and ribs removed, and finely chopped, or to taste
6 cups dandelion leaves, arugula, or other bitter greens, rinsed, drained, and chopped
1 teaspoon ground coriander
1 teaspoon turmeric
1/2 teaspoon ground yellow mustard seed
Pinch ground allspice
1 cup lite coconut milk
1/2 cup firm silken tofu, drained
1/2 cup water
1-1/2 Tablespoons miso
In a large pot, heat oil and sauté cauliflower, garlic, and peppers about 5 minutes. Add chopped greens. Meanwhile, purée all remaining ingredients in a blender.
Mix the purée with the sautéed ingredients, bring to a boil, reduce the heat to low, cover, and cook another 6-10 minutes, or until the cauliflower is tender. Serve immediately while warm.
| Total calories per serving: 139 | Fat: 8 grams |
| Carbohydrates: 13 grams | Protein: 5 grams |
| Sodium: 200 milligrams | Fiber: 4 grams |
Since 1982, "Wildman" Steve Brill has led foraging tours and provided demos for the public, schools, nature centers, parks departments, chefs, garden and hiking clubs, nurseries, camps, etc., in parks and natural areas in the NYC area. www.wildmanstevebrill.com
