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Alfalfa: leaf (Medicago salvia): contains more bioavailable vitamins, increases absorption, contains magnesium, manganese, calcium, iron, potassium, and vitamins A, K, and E. It has a pleasantly mild grassy flavor in tea and is safe in moderate use except for those with lupus, autoimmune disease, or are taking blood thinners.
Chickweed (Stellaria media): is packed with phytochemicals and minerals such as nickel, zinc, copper, sodium, cobalt, magnesium, iron, and manganese. It is found readily in our area growing wild.
Dandelion (Taraxacum officinale): a natural treasure which likes to hide in plain sight as a nutrient-dense, iron-rich, and bitter herb. The leaves and root have diuretic properties that make it effective for people with high blood pressure, and high iron levels that make it a great plant source of iron for people with iron deficiency anemia. The leaves contain special phytochemicals which have an affinity for supporting and protecting the liver and kidneys which are the two major detoxifying organs in the body. As a leafy green, dandelion leaves are also naturally high in vitamin K for supporting healthy blood clotting and bone-building. Use caution with those taking diuretics and blood pressure lowering medications.
Fennel: seed (Foeniculum vulgare): supports healthy digestion and relieves gas and bloating through its carminative properties. It is aromatic, warming, and nourishes the brain and eyes.
Hawthorn berry, flower, & leaf (Crataegus monogyna): contains flavonoids which have antioxidant properties that may help improve blood flow and protect blood vessels. The berries are rich in amino acids, minerals, pectin, vitamin C, chlorogenic acid, epicatechol, and choline, and benefit the heart, balance blood pressure, lower cholesterol levels, reduce inflammation, and enhance skin health and digestion.
Anise Hyssop (Agastache foeniculum): is very nutritious and rich in antioxidants and vitamin C which strengthen immunity and promote overall health.
Lamb’s Quarters (Chenopodium album): is a common weed that is highly nutritious and edible herb. It is high in vitamins A and C, rich in calcium, iron, and potassium, contains protein, fiber, and magnesium, and is a good source of omega-3 fatty acids. Lamb’s quarters support immune function, promote bone health, helps protect against cancer, improve digestion, regulate bowel movements, promote satiety and boost metabolism. The young leaves can be eaten raw in salads or smoothies, and the older leaves can be cooked like spinach, steamed, or sautéed. The seeds can be ground into flour or roasted as a snack, and it can be used to make tea or soup.
Moringa: leaf (Moringa oleifera): known as the “tree of life,” moringa is rich in vitamins, minerals, and antioxidants that provide longevity, vitality, and overall well-being. The leaves are a wonderful source of protein, fiber, and micronutrients for people are at an increased risk of nutritional deficiencies. Moringa leaves contain very high amounts of vitamin C, beta-carotene, calcium, potassium, iron, amino acids, and fiber. Avoid moringa during pregnancy, lactation, in those with hypothyroidism, and in those with intestinal bacterial overgrowth, known as SIBO, since the leaves are very high in sulfur.
Mushroom: Maitake (Grifola frondosa): is high in fiber, potassium, and vitamins B & D2, contains protein, healthy fats, and antioxidants like fatty acids and polyphenols. Maitake can be used to lower cholesterol, improve artery function, boost immunity, lower blood sugar levels, hydrate the skin, promote collagen production, and reduce the signs of aging.
Mushroom: Shitake (Lentinula edodes): has a delicate umami flavor, meat-like texture, and malleability, that make it a staple in vegan kitchens. Shitake has balancing and nourishing adaptogenic properties and is rich in vitamins, polysaccharides, and protein. Shiitake can be stir fried with ginger, soy sauce, and sesame oil to create delicious recipes such as miso soup and nourishing broths. Keep a jar of dried shiitake in the pantry, rehydrate it for 10 minutes, then either slice it thinly for stir-fries or add whole into soups.
Nettle: leaf (Urtica dioica): a highly nutritive herb that is packed with vitamins and minerals like calcium, iron, magnesium, and vitamin C. It is a valuable source of nutrients for supporting bone health and immune function, and has a high mineral content, including calcium, iron, magnesium, potassium and zinc. Nettle leaf also contains antioxidants like polyphenols and carotenoids that help protect cells from damage. Due to its nutrient profile, nettle leaf helps manage arthritis pain, support urinary tract health, and regulates blood sugar levels.
Oatstraw or Oat Tops (Avena sativa): are a highly beneficial herbal nutritive and nervine that improves brain function and mood, reduces inflammation, and contains B vitamins, calcium, iron, magnesium, protein, and silica.
Rosehips (Rosa canina): is the fruiting part of the rose plant that has a dynamic taste profile with an initial sweet zing followed by a sour or sharp taste sensation. The flavor of rosehips is similar to the schisandra berry, and its taste profile is sweet, sour, salty, aromatic and astringent. Rosehips can be used as a tea, syrup or tincture and its taste is enjoyed by most which makes it a good remedy for everyone. Rosehips is a simple foraged food and medicine that can be used in a wide range of delicious medicines. Always remove the hairy seeds to prevent digestive system irritation. The flesh is high in antioxidant compounds, vitamins, and minerals making it a valuable nutritive tonic. Rosehips are a potent source of vitamin C, and its medicinal properties are attributed to its astringent and antioxidant actions. When used as a tea, rosehips are beneficial as a demulcent for treating a sore throat, supporting the immune system for colds and acute viral infections, as a preventative throughout the early stages of a virus, treating viral symptoms, and a tonic to help in the convalescence stages of such illnesses.
Seaweed: Kombu (Saccharina latissima): also known as kelp, kombu is a brown seaweed found in sheltered rocky seabeds in the Atlantic and Pacific Oceans that is an important part of the coastal food web, providing food and habitat for sea animals. Kombu is rich in vitamins B1 & B2, calcium, iodine, and fiber, and has a low glycemic index. It can be used to improve mental clarity, preserve memory capacity, strengthen fragile bones, stimulate the secretion of thyroid hormones, enhance thyroid function, and prevent fatigue. This edible kelp is one of the main ingredients in dashi, a Japanese soup stock, and can be used to brew a nourishing and flavorful seaweed tea. It has a slightly salty and oceanic flavor and pairs well with daikon, mushrooms, carrots, cabbage, potatoes, and other hearty vegetables. Those who have fish or shellfish allergies, are pregnant, or are nursing should not consume kombu.
Violet: Common Blue: flower & leaf (Viola sororia): is native to the local area and can be used as an edible flower or for medicinal purposes. The above ground parts can also be used when they are in flower in recipes such as infusions, syrups, honeys, vinegars, poultices, compresses, salves, and infused oils. Violets have alterative, anti-inflammatory, antirheumatic, antitumor, demulcent, diuretic, expectorant, laxative, lymphagogue, and vulnerary properties, are cooling and moistening, and can be used internally as a blood cleanser, respiratory remedy, and lymphatic stimulant. When dosed as a tea or syrup, violets can be safely consumed by elders, youngsters, and people who are taking pharmaceuticals. It has been used as a pulmonary remedy for dry hacking cough, bronchitis. and whooping cough. It can be blended with marshmallow and licorice root as a tonic for chronically swollen lymph nodes.
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