Happy Vegan Foraging: Wild Edible Superfoods and More

An overgrown backyard or unsprayed local park can be our free market to gather our food once we know which plants are edible. The following are some examples of edible wild plants you may come across while exploring.

Wild edible flowers, such as redbud, black locust, elderflower, salsify etc., can offer extraordinary flavor and nutrition, as well as bring a delightful look to our meals. They can also be incorporated into delicious sparkling drinks.

Forager Sergei Boutenko of the United States, author of “Wild Edibles” now discusses unique features of wild edible plants. “Wild edibles generally also have longer root systems, which means they could reach down with their roots below the depleted topsoil and draw out vital minerals that our bodies crave. They're also a healthier crop. They're genetically stronger. Have you noticed where you're from that if you don't water your lawn, it will die? But if you forget to water dandelions, they'll still stay green year-round. Their roots go deeper. That's one answer.” Wild amaranth is another excellent example of an edible plant with deep roots. Its grain is gluten-free, making it a fantastic substitute for pasta, couscous etc.

Many wild foods are considered as superfoods, packed full of nutrients that strengthen the immune system. Some of these nutrients cannot be found in our daily food purchases. For example, stinging nettles, a highly regarded superfood by many, come with an amazing 26% protein content and an impressive calcium amount. As a “new” superfood and versatile addition to any diet, aronia berries, also known as chokeberries high in vitamin C and various polyphenols – powerful antioxidants with anti-inflammatory properties. “Wild mustard is insanely nutritious. In fact, my friend and fellow forager, John Kallas, believes that wild mustard is the number one most nutritious plant out there.”

Superfoods or not, wild edibles can contribute a unique variety of nutrients to our diet. Here, Rob Gould, a professional forager from the UK, discusses the many benefits of eating wild food. “Even if you don’t buy into the whole idea of fully encompassing a wild diet – because for most people it’s fairly much unattainable – but for people just incorporating a small amount of wild food into their diet, you’re increasing massively the amount of nutrients, the micronutrients and the vitamins that you’re getting, a lot of which aren’t even available regularly in your commonly-bought foods.”

“So, what does foraging do? It gets you outside. It gets you active and getting the healthiest, best food in the world.”

Please seek professional guidance. Do not try foraging for plants or mushrooms without help from a trained professional.