by Cara Deptula
Common mallow (Malva parviflora)
The mallow plant is one of my favorites. It is an annual, winter annual or biennial plant that grows about 3 to 4 feet tall. Everything on the mallow plant is edible: the soft green kidney-shaped leaves, purple flowers, and the young willowy shoots.
I first tried mallow raw in a salad and loved how fresh and alive it tasted. For my next dish, I boiled it to make it soft and loved it even more! The plant has a mildly subtle sweet flavor that is reminiscent of spinach but without the aftertaste. Since then, I have experimented with using mallow in other recipes, such as meatloaf and stir fries. I was pleasantly surprised by how well its very leafy, silky, and tender texture elevated each dish. I have found it to be incredibly versatile and a fantastic addition to everything I am eating. The stems are tougher to chew, but mallow is so full of nutrients, it is worth using mallow in a nutritive tea.
Mallow is nutrient-rich and provides a substantial source of vitamins A,B,C, and E, inulin, mucilage, phenols, flavonoids, essential fatty acids, fiber, calcium, magnesium, zinc, selenium, and potassium.
Common mallow has been believed to help with digestive issues, immune system protection, anti-inflammatory action, insomnia, anxiety, stress, respiratory illnesses, pain, cough, asthma, bronchitis, infections, skin sores, burns, gums, prostate cancer, and aging.
Musk stork's bill (Erodium moschatum)
Musk stork’s bill is one of the easiest to identify for it has quite an unusual look. What is most recognizable are the distinct long, pointy shoots on the plant. Each leaf is deeply lobed or toothed, giving it a feathered appearance. Because of its beautiful and exotic appearance, it is often used as a garnish.
I first tried musk stork’s bill raw and without any seasoning or dressing to truly experience what it tasted like. The plant has a slightly musky flavor, but also quite earthy. The texture felt odd to me because of its stringy shoots. To change the texture, I boiled it and found that to be easier to eat. It works well in salads, soups, stews, omelets, and quiches.
Musk stork's bill is nutrient-rich and provides a substantial source of vitamin C, A, K, folate, and iron. It has been believed to calm the digestive tract because of the way it stimulates digestion and alleviates constipation.
Prickly lettuce (Lactuca serriola)
Prickly lettuce is a wild relative of garden lettuce, also known as wild lettuce. Mature prickly lettuce is bright green and has a single line of prickly bristles that are reddish in color. Less mature specimens often have light green bristles. These bristles are pointy, but they do not typically cause harm, but it is important to prepare the leaves properly before cooking. Be sure to remove any rough bristles before consuming.
Upon the first try, I went rogue and tried a leaf without removing the prickles. It felt fresh to my mouth, crisp and bitter, like dandelion leaves. Since this leaf had less and softer prickles, I did not harm my mouth.
On my second try, I overcooked it and it became too mushy with no flavor. I tried again and my third attempt at lightly sautéing it in olive oil was a success. It had the robust effect of being tender but only somewhat bitter.
Prickly lettuce is nutrient-rich and provides a substantial source of vitamins A and C, iron, and calcium.
Wild lettuce has a long history of being used as a sleep aid and pain reliever. It has been believed to act as a sedative, muscle relaxant, and soothe the respiratory system. This may seem odd, but it has a somewhat magical milky juice. This juice is said to be a valuable digestive aid and tonic that is believed to be useful for cleansing the liver.
Stinging nettle (Urtica dioica)
Stinging nettle is a plant that I have heard about for years, and this year I finally started experimenting with it after a woman pointed it out to me while foraging. Nettle has a very distinct look which makes it easy to identify. The leaves are dark green with pointed tips and jagged tiny hairs. It usually has a cluster of leaves at the base with long stems that shoot up with more leaves. I researched nettles and saw that it is great for animals because it is a gentle diuretic, which helps flush toxins out of the body. My friend’s dog Houdini had a lingering persistent cough at the time, so I thought I would give it a shot.
I gathered the stinging nettle using gloves because nettles have sharp hairs on their leaves. If you touch them without cooking them, drying them, or processing them, these hairs inject irritants into the skin. Even the littlest prick hurts! If you touch one of these with your bare hands, your skin will get red, itchy, and possibly swollen. Some people may also be allergic to nettles, so start small with use.
First, I was my own guinea pig and I boiled it myself and drank it as tea. To me, the tea and the soft leaves tasted earthy and green. Next, I gave about a quarter teaspoon to Houdini. He loved it, but I am not surprised, because this dog loves vegetables. In my opinion, there’s nothing cuter than a dog who loves wild edible plants.
Nettle is nutrient-dense and provides a substantial source of vitamin C, E, K and the B vitamins, calcium, phosphorus, potassium, sodium, selenium, manganese, and sulfur. It contains phytonutrients like chlorophyll polyphenols, lignans, and sitosterol as well as pigments like carotenoids, lutein, and beta-carotene. It contains all of the essential amino acids, silica, protein, a high number of antioxidants, polyphenols and other flavonoids. It also possesses antimicrobial, antiulcer, and antibacterial characteristics.
Nettle has been believed to help with allergies, congestion, stress, infection, anemia, gout, urinary tract infections, fingernails, blood circulation in the scalp, acne, eczema, hair loss, the female reproductive system, blood pressure, blood sugar, autoimmune disease, eye health, heart health, the kidneys, and the gallbladder. The plant seems to be a champion when it comes to health as it also contains anticancer substances.
Here are some other wild edible plants located in West Los Angeles:
Rosemary (Rosemarinus officinalis)
I find rosemary to be incredibly aromatic when I hold it to my nose. It is full of antioxidants, which may help protect against cellular damage caused by free radicals. It has anti-inflammatory properties and is used to improve digestion, memory, digestive issues, muscle pain, and anxiety.
Spearmint (Mentha spicata)
I tried spearmint as a refreshing tea and afternoon pick-me-up. Spearmint is a substantial source of vitamins and minerals, including vitamin C, calcium, and iron. It also contains antioxidants, which can help protect against cellular damage caused by free radicals. They are believed to have digestive, respiratory, and analgesic effects, among other health benefits.
Mouseear Chickweed (Cerastium vulgatum)
Mouseear chickweed is still loaded with antioxidants, reduces urinary tract pain and gastrointestinal inflammations and soothes skin inflammations such as insect bites and stings.
Spiny sowthistle (Sonchus asper)
I love the bitter taste of the sowthistle; it reminds me of dandelion. The leaves, flowers, stems, and roots are edible, and if you like bitter foods, I find this to be a fantastic addition to everything. It is also a substantial source of vitamins A and C, calcium, and iron.
Bermuda buttercup (Oxalis pes-caprae)
Bermuda Buttercup is one of my favorites. It is tasty, tart, and is easily identified by its heart shaped leaves.
Paddle cactus (Nopales)
Paddle cactus is known to be rich in antioxidants, promote healthy cholesterol levels, and has a health effect on the brain, while also treating diabetes, high cholesterol, obesity, and hangovers.
French lavender (Lavandula stoechas)
Lavender flowers are a beautiful purple color and mostly known for their aromatic properties in aromatherapy and cosmetics.
Aniseroot (Osmorhiza longistylis)
Anise seed has a licorice flavor, and it is often used in baked goods but leaves and stems are also edible.
Prickly pear nopal (Opuntia ficus-indica)
Ouch! The fruit of the prickly pear is covered with spines, which must be removed before consumption. The spines are incredibly tiny and once the spines get in your skin, they are difficult to remove. Despite the initial challenge, the fruit is used for treating wounds, reducing inflammation, and improving digestion.
Burr medic (Medicago polymorpha)
Burr medic is used to treat anti-inflammatory and pain-relieving properties.
African Daisy (Osteopermum)
The African Daisy is a beautiful edible flower with a very subtle flavor. It is added to dishes for color.
Slender vervain (verbena rigida)
The seeds, leaves and roots of slender vervain can be used in teas, salads, soups, and more.
Annual yellow sweetclover (Melilotus indicus)
Sweetclover is used for its anti-inflammatory and pain-relieving properties.
Prostrate knotweed (Polygonum aviculare)
It is a substantial source of vitamins and minerals, including vitamins A and C, calcium, and potassium.
There are limitless options when entering the foraging world of wild edible plants. “At home, I create my own burn salve using flowers and herbs from my garden along with other essential oils,” said Allen with VA.
Before starting your foraging journey, it is important to research safe and proper methods for preparing and consuming these wild edible plants, as well as potential risks and side effects. It is always recommended to consult with a knowledgeable expert or reference material before consuming any new plant species, especially if you are using them for medicinal purposes.
There are many apps that help identify plants. In doing that, I encourage you to take clear photos of many parts of the plant so that you are 100% certain that you know what you are consuming. It is also necessary that you take all precautions when it comes to eating wild edible plants, such as not eating plants that could have been sprayed with weed killing chemicals. From my experience, it is safer to pick in areas where there is an abundance of weeds. That is a sign that those areas have never been sprayed. A well-groomed area with weeds is a sign that the landscaping has been sprayed with some type of chemical. Often, areas of landscape have not been sprayed where you see an abundance of weeds. Do not pull edible plants from areas where it is very tidy and beautifully landscaped. It is very likely that those areas have been sprayed.
If you are interested in learning ways to include foraging in your daily life, I have provided a list of foraging groups and classes in Los Angeles. Here is a brief list:
The Wild Path is an immersive wild food & herbal medicine school that holds wild food, foraging & nature-based classes, workshops, and events.
Urban Outdoor Skill is an organization that offers a variety of workshops on wilderness skills, including foraging for wild edibles.
Falling Fruit Los Angeles is a community-led project that maps publicly accessible fruit trees and other edible plants in the Los Angeles area.
So why not take a walk, explore your surroundings, and embark on your own journey of discovering the world of wild edible plants? It is an adventure that can transform the way you think about food and bring you closer to the natural wonders that surround us. Happy foraging!
Cara
Contact me for an intuitive guidance and healing session.
Intuitive Guide, Holistic Healer, & Energy Empowerment Coach
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