Common Wild Edibles
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Wild Edibles>>
Linna ‘The Locavore’ Ferguson www.foodscaper.com
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If you don’t buy it, or grow it, then PICK IT!
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Foraging … What exactly is it? http://farm4.static.flickr.com/3093/2876430345_993fd03b23.jpg
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Wild is what you make it –Foraging can happen closer than you think
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Why I Eat I Wild:•Free – grow everywhere•Wild, better than organic•Long roots•Provide food diversity•Exercise/fresh air
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Most Common Wild Edibles
Dandelion
Grass
Lamb’s Quarters
Purslane
Plantain
Clover
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My Disclaimer ….
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Today’s Approach:
•How to Find/Identify
•Why is its Nutrient Value
•Ways to Cook and Prepare
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Greens 101• Greens contain more beta-carotene than carrot• Greens contain more vitamin C then oranges• Greens contain more Vitamin E than whole grain wheat• Greens contain more vitamin B2 than dairy milk• Greens contain a complete amino acid profile (protein)
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Nutritional Comparison of Roots and Greens
Nutrients Beets Beet Greens
Calories 43 22
Protein (g) 1.61 2.20
Fat Total .17 .13
Carbohydrate 9.56 4.33
Fiber- Total 2.80 3.70
Calcium 16.0 117.0
Iron .80 2.57
Magnesium 23 70
Phosphorus 40 41
Potassium 325 762
Vitamin A ((iu) 33 6326
Vitamin K (mcg) .20 400
Vitamin C 4.90 30
For full listing see Greens for Life, Victoria Boutenko,2005
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Greens 101That's not all.....Greens provide the best source of the alkaline minerals: •calcium, •magnesium, and •iron
These alkaline minerals create the perfect environment for health by cleansing your body of bad bacteria, parasites, yeast, etc.
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Greens Amino Acid Content
Amino Acids RDA for av. Adult Lambsquarters
Histidine 560 527
Isoleucine 700 1149
Leucine 980 1589
Methionine + Cystine 910 626
Phenylalanine + Tyrosine 980 1549
Threonine 490 740
Tryptophan 245 173
Valine 700 1026
For full listing see Greens for Life, Victoria Boutenko,2005
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Give it a Try !
Linna’s Kale Smoothie:
(use any green in the place of Kale)
(3) Big bunches of greens
(1) Cup of juice (optional)
(2) Handful sof fruit
Small handful of almonds or nuts (optional)
Squirt of Agave Nectar
2 cups of water
3 cups of ice
*blend them all together. A vitamix or other high power blender is recommended. Run for at least 2 minutes to ensure a good consistency.
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www.greensmoothiequeen.com
www.greensmoothiequeen.com
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Dispelling Myths:
•Fear
•Unknown
•Not the norm
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Grass:
•All varieties edible
•Over 400 varieties
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Recipes – Wheat Grass Cocktail:
½ cup water
1 cup grapes
½ cup pineapple
½ cup wheat grass
1 cup ice cubes
1. Place all ingredients in the blender container
2. Blend for 1 minute or until desired consistency is reached
http://www.gardenews.co.nz/wheat.jpg
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http://blog.sustainablog.org/forage-for-food/
Dandelion (no poisonous look alikes)
•Identify: leaves are not spiny, but smooth
•Where to Find: lawns, fields, and disturbed areas
•Nutrients: Vitamins: A, B, C, DMinerals: Copper, Phosphorus, potassium, iron, calcium, and magnesiumFlower concentrates Vitamin D
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Health Benefits of The Dandelion:
•Diuretic •Detoxifier
Dandelion is used for treatment of:•constipation •acne •eczema •psoriasis •arthritis •edema (swollen ankles) •osteoarthritis •gout •gallstones •high blood pressure •digestion problems
http://blog.sustainablog.org/forage-for-food/
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More Mainstream than you may have thought!
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Dandelion Sauté:
One of the best ways to learn how to appreciate the flavor of dandelions.
3 cups chopped onions 3 tbsp olive oil
2 cups chopped dandelion leaves
2 cups grated carrot
Several cloves of garlic
1 tbsp wine
1 tbsp tamari soy sauce
Black pepper and salt to taste
Saute the onions in olive oil. When soft, add the dandelions, carrot, garlic, wine, and soy sauce. Cook for 10-20 minutes until all flavors blend.
http://www.wayfaringwanderer.com/2010/04/10-things-you-can-do-with-dandelions.html
http://myverygaywedding.files.wordpress.com/2009/06/dandelion6.jpg
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Purslane (no poisonous look alikes)•Identify: Paddle shaped leaves, branches 4-10 inches long
•Where to Find: sunny, sandy soils, disturbed soil, vacant lotsNutrients: Vitamins: A, B6, and CMinerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, and Manganese
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Purslane
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Recipes – try it , you might like it!Potato-Purslane Patties
Ingredients:8 cups potatoes cut into 1-2 inch chunks1 ½ cups water3 cups chopped purslane stems and leaves3 cups sautéed mushrooms1 cup finely chopped onion5 to 6 eggs2 teaspoons rosemary1 teaspoon black pepper
Directions:Cook the potatoes in the water until soft. Mash and add the rest of the ingredients. Mix and form patties. Bake on an oiled cookie sheet for 15-20 minutes in a preheated oven. Cool on racks.
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Lambsquarters, aka Pigweed, Aka Goosefoot•Identify: Branching annual, 3-5 ft tall, alternate simple leaves, mealy white powder
•Where to Find: sunny, sandy soils, disturbed soil, vacant lotsNutrients: One of MOST NUTRITIOUS foods, leaves great source of beta carotene, calcium, potassium, and iron- superior to spinach. Has trace minerals: B-complex vitamins, vitamin C, and fiber
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Lamb’s Quarters, aka Goosefoot, aka Pigweed
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Recipe:
Lambsquarters Scramble
2 cups grated zucchini
1 cup sliced mushrooms
1 cup grated tart apple
1 tbsp vegetable oil
1 cups lambsquarters
½ cup tamari soy sauce
3 tbsp sherry
3 tbsp lemon juice
3-6 cloves garlic
½ tsp nutmeg
Sauté zucchini, mushroom, and apple in the oil. When soft, cover and add the remaining ingredients. Cook 10 minutes more on low heat.
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Plantain (no poisonous look alikes)•Identify: rosettes, leaves hairless or slightly hair, parallel veins
•Where to Find: sunny meadows, walkways, waste placesNutrients: provides beta carotene and calcium. Has mucilage, a carbohydrate fiber. The fiber reduces both LDL and triglycerides. Also contains monoterpene alkaloids, glycosides, sugars, triterpenes, fixed oil, linoleic acid, and tannins
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Plantain
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Clovers: (no poisonous look alikes)
•Identify: three leaves
•Where to Find: lawns, fields, and disturbed areas
•How Use: flower heads in salads, and tea
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Other Types of Clovers:
•Hop Clover
•White and Yellow Sweet Clover
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Recipes:
•Tea
•Flowers in Salads
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The Foraging CalendarJanuary - Hairy BittercressFebruary - SorrelMarch - NettleApril - Wild GarlicMay - Sea BeetJune - Wild RoseJuly - ElderflowerAugust - Rowan BerriesSeptember - BlackberriesOctober - RosehipNovember - Gorse FlowersDecember - Sea Purslane
http://www.howies.co.uk/content.php?xId=633&xPg=1
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Spring Summer Fall
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Did you know?
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All Wild Things are Not Created Equal
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Golf Course – Good, Bad?
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Pristine Forest – Good or Bad?
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Apartment Complex- Good or Bad?
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Edible Flowers, did you know?!
Edible Flowers:
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Edible Flowers:
Edible Flowers:
http://www.saturdayeveningpost.com/2009/06/13/lifestyle/country-gentleman-gardening/edible-flowers.html
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Edible Flowers:
http://www.saturdayeveningpost.com/2009/06/13/lifestyle/country-gentleman-gardening/edible-flowers.html
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Resources:
www.RawFamily.com
www.GreenSmoothieQueen.com
Search for Sergei Boutenko on YouTube
Search on Google for Poisonous plants in your area
http://www.wildernesscollege.com/wild-edible-plants.html
http://wildedibles.wordpress.com/
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This is who I am, this is what I do. Be vocal, eat, think, and buy LOCAL.