Words on Wellness • Chickweed, Mallow & More.
By Karin Uphoff
The amazing effects of rain are a shining bright green everywhere on the coast. What looked dead or dormant is rising vibrantly from the ground as young grasses, mosses, lichens and wild herbs wax in the winter sun. This is the time to supplement our diets with this lively abundance; especially as our garden greens begin to diminish. With just enough moisture, nature’s pantry will sustain through the winter, so get into the habit of foraging for plantain, chickweed, mallow, miner’s lettuce, cleavers, selfheal and the rogue leaves of nasturtium.
All of these gone-wild greens (many are non-native), are densely packed with vitamins A (beta carotene), C, K and various B’s, plus more antioxidant compounds, than home grown greens. While identification is beyond the scope of this article, there are books and online tools to help you get started. Remember that a little herbal power-package goes a long way, only pick what you will eat. Chop a small handful of plantain leaves and add to salads or stir fry, or try stuffing chickweed into your taco or sandwich in lieu of sprouts. Some leaves like nasturtium and young radish have spicy flavors that lend themselves to inclusion in pesto and salsa. Bitters like yarrow, or sour sheep sorrel can enhance a sauce, soup or salad dressing. Eating them raw, retains their vitamin C content for winter: miner’s lettuce, chickweed, plus young blackberry and strawberry leaves have some of the highest levels.
The complex chemistry of wild plants adapting to current environmental conditions, can greatly enhance our own immunity because of their high polyphenol and flavonoid levels (2 types of anti-oxidants). Besides that, each plant has its particular gift; for instance the humble nasturtium leaf has been shown in studies to reduce DNA lesions and protect the myelin sheath of nerves. Essential oil extracted from the flowers and leaves (which you receive when you eat them), have antimicrobial, antifungal, hypotensive, expectorant and anticancer effects. That is what you are tasting in that peppery pop they have.
Wild greens growing near the sea are typically high in mineral content. For instance plantain leaf has sodium, potassium, calcium, magnesium, iron, copper, zinc, manganese and phosphorus in its leaves. This dense nutrition gathered from the earth is in a form easily understood and absorbed by the body - enjoy nature’s gift with gratitude.
