When walking through a forest~ or any other natural place that radiates abundance~ I feel most alive. I know that I am far from alone when I write that I deeply sense the power behind and artistry within the way ‘eco~pieces’ fit so perfectly into a rich and dynamic whole. I lack an adequate description for how this harmony puts me at ease…

While enjoying the nutritionally rich ‘sparkle’ of a salad that was collected five minutes before meal time (when much of the produce at the market was grown a month ago) and curtailing grocery bills are both notable benefits of foraging~ one of the greatest treasures of collecting and eating wild foods is of a soulful and mindful nature. There is something about picking and noshing on wild plants that ‘charms in’ the most discerning of onlookers. Even folks who sport a serious disinterest in nature will toss out a dozen questions when they spot you, trail side, plucking up an ‘offensive’ weed and sticking it in your mouth. This intrigue is more than just inquisitive criticism; it is an outward expression of a deeper, more intuitive, nudging. Foraging reminds us that our food is not created in a factory or a supermarket. It is created by our Earth…and it reconnects us in a deep and sustaining way~ going far beyond the boundaries of physical nutrition. No advancement in science can make this variety of beautiful connection obsolete. While the below is about dining directly from Earth’s garden, if you have skills at reading between the lines, you’ll recognize a very sincere plea for less consumption and more self~reliance. I encourage all of us to do all that we can do to nourish ourselves, our children & the planet that nourishes us all……
……dig up, dig in, ‘re~wild’ yourself…..and enjoy!!!

Elderberries

Clusters of small white flowers dropping from the elder tree give signal to the nearby arrival of small, round, juicy, deep-purple elderberries.  Hanging in clumps from the busy branches of the 5-12 foot elder tree (or shrub)- they’re not difficult to spot. The most well known species is the American elder.  This medium to large shrub is a member of the honeysuckle family- and has smooth, gray bark and opposite, compound leaves.  The leaves are divided into several sharply serrated, 2-5 inch elliptical (widest in the middle- and tapering evenly to both ends) leaflets.  The fragrant, lacy blooms of the American elder open in late June and July and contain hundreds of five-petaled, white flowers that span out about 6 inches.

Like most wild plants, the berries of the elder bush are packed with highly bioavailable nutrients. They provide large amounts of potassium and beta-carotene as well as calcium, phosphorous and vitamin C.

The fun scoop: The most powerful wand (the ‘Elder Wand’) in the Wizarding World of Harry Potter is concocted of wood from Sambucus canadensis or the American elder. Because I am a fan of all things magical, especially in relation to the hidden (and not so hidden) mystical properties of the sacred plants around us- I’m further pushed to share that in European folklore, fairies and elves would appear if you sat underneath an elder bush during midsummer nights. Interesting, as the strong scentof large masses of elder leaves are thought by some to have a mild narcotic effect. It is written that the lovely elder possessed potent magic~ with the capability of driving away evil-doers. Pocketing the twigs was considered a charm against certain illnesses. All passed down tales aside, my guess is that much of the elder’s charm hails from its ability to heal. The flowers and fruit are wonderfully medicinal. Hippocrates had already made note of this in 400 B.C……..
An infusion or tincture is commonly used to help alleviate ‘colds’ and ‘flu’ as it is astringent, expectorant and induces perspiration- making it helpful for bringing down a fever. The flowers can be steeped in oil to make a soothing ointment for sore muscles, burns and rashes.

The berries and the flowers of the elder bush are edible. The leaves, roots and bark (though medicinally mentioned in several older herbal books) contain a bitter alkaloid and glycoside that may change into cyanide~ and are not edible!

Harvesting elderberries is fairly easy- a carrier bag or bucket and a good pair of scissors (or simply your hands to pinch off clusters) will reward you with a bag full of berries in very little time. Each berry can, then, be removed from their stems~however, if you do not want to take the time for this semi-tedious task or to deal with berry stained hands~ the following method will be a treasure;). -> Simply place the entire clusters in the freezer- giving space to each on a plate or tray of some sort. After the berries have frozen solid, they are very easily removed by rubbing the clusters of berries between your hands. Make sure to do this over a large bowl as the berries snap off from the stems easily and can become a bit of a nightmare to cleanup if not careful. You can place the frozen berries back into the freezer for later use or use them frozen or thawed in recipes.

I have read that elderberries (like the above mentioned leaves, roots and bark) also contain a certain amount of cyanide. While eating a few of them raw doesn’t necessarily create a problem (noshing on a couple is so much fun while collecting)- eating too many can make for a not-so-pleasant experience. Cooking the berries apparently takes the cyanide out, making them safe for consumption. I’ve experienced my fair share of feeling ill after ‘testing’ out non-staple food items…and, as a result, have not been brave enough to test the limits of raw berry consumption;). With foraging, I like to lean towards safety and familiarity, at any rate, and would suggest cooking the berries if you’re planning to eat many of them.

Elderberry syrup is a staple in many of my herbalist friends’ cabinets—after perusing through several past shared recipes, however, I have opted not to dabble in syrup making almost solely based on the amount of sugar that it takes to preserve the concoction. It’s true- I have a ‘thang’ against concentrated sugar, and am dedicated to avoiding sizeable amounts of it. That written, I’m not as enthusiastic about side stepping the antioxidant bliss of elderberries altogether- so, after much ‘strategery’ (thank you, G. W. Bush;)), I decided to try freezing the cooked elderberry juice~ a method that I’ve successfully used for preserving other juices and herbs…it worked out quite well………

Elderberry Recipes

Elderberry Juice Cubes

• Pick berries off stems as best you can (you can use a fork to separate berries from stems, or use the freezer method described above.)
• Rinse berries in a bowl of cold water until clear and clean~ drain water.
• Using a size appropriate pot, heat on medium-low heat for 20-30 minutes~ stirring frequently (berries will turn from a black-purpl’ish color to red-purpl’ish once they’re all cooked.)
• Remove from burner, let them cool off a bit~ then mash them up using a potato masher or the bottom end of a glass jar.
• Try to release as much juice from the berries as possible.
• Spoon (or pour) mixture into a strainer positioned over a bowl, and press with a spoon to push the juice through.
• Pour syrup into ice cube trays and freeze. When you need an immune system boost, just pop a couple out and blend with leafy greens, fruit, spring water, lemon juice (whatever sounds good) for a rejuvenating treat!

*blending nutrient~dense leafy greens with antioxidant and water~rich fruits into a ‘green smoothie’ is an easy and incredible way to boost your health and vitality…

‘Elder~Green’ Smoothie

• 2 bunches of any variety of lettuce
• 1 bunch cilantro
• 1 cup strawberries
• 1 cup raspberries
• 4-6 elderberry juice cubes (from above)

Add just enough water to blend until smooth & Enjoy!

Chocolate Elderberry Ice Cream

• 3 cups coconut milk
• 2 cups cooked and strained elderberries
• 1 avocado
• 4 tablespoons cacao powder (or carob powder)
  vanilla stevia, to taste (usually 2-3 dropperfuls)
• a pinch of sea salt

Blend all ingredients (except elderberries) until smooth.  Pour into a chilled ice cream bowl and run according to manufacturer’s instructions.  Mid-way through, or after the mixture begins to freeze~ add in the elderberries.

(The one rule, sans exception, of foraging;  KNOW YOUR PLANT.  While the benefits of eating wild plants are significant and very worthy~ there is no room for error.  You can, and should, take all of the time that you need to get to securely know a plant before consuming it…in a way that you can comfortably and positively identify it 100% of the time.)

I grew up picking black raspberries and occasionally found interest in the deep purple gems hanging just overhead, but, it wasn’t until very recently that I took a serious look at these often unnoticed, untouched beauts.

There are two common mulberry tree species (plus many off shoot hybrids) here in the U.S. , the native red mulberry and the Asian white mulberry. The red mulberry, which reaches a height of about sixty-five feet, has rough, reddishbrown bark and the leaves are rounded, toothed, some oval shaped, some lobed. The fruit, also oval in shape, hangs from a thin, green fruit stalk and is composed of many very dark purple berries (when ripe.) Each little berry has its own seed. Red mulberry trees will be the ones that you are more likely to come across while foraging.

With the thought of beginning a silk industry in mind, white mulberry trees were imported from Asia during the 1800’s. Being too much work, this idea was quickly abandoned, though, not before this fertile tree swept its way across much of America. As the name implies, white mulberries are white with clearly visible black seeds in the center of each tiny berry.

It is not at all surprising to me that these little berries are being sold in stores as a superfood! As it turns out, mulberries mean business in the nutrition department. They are fairly high in protein; one handful contains about 3 grams of protein (for comparison- bananas are about 4% protein and mulberries are about 11%.) They are a sweet source of vitamin C, with about one handful (I don’t necessarily dig the counting’ game when it comes to food, but when I must- it is usually by the handful), a 28-30 gram serving containing around 130% of the recommended daily amount. They’re also a decent source of iron, calcium, magnesium, vitamin K, potassium, and fiber.

Mulberries are one of those foods that I believe are best enjoyed, solostyle. Still, I’ll post a recipe for a fantastic smoothie and mulberry crisp below.

Mulberry Recipes

Wild Mulberry & Celery Smoothie Recipe

• 1 cup wild mulberries
• 1 banana (omit if you have lower glycemic needs)
• 1/2 cup pineapple, chopped (again, lessen or leave out for less sugar)
• 1 cup nut or seed milk (hemp, almond, coconut milk, etc.)
• 3-4 stalks of celery
• Blend until smooth and enjoy!

Mulberry Crisp Recipe

Fruit Layer

• 4 cups wild mulberries
• 1/4 cup fresh lemon juice
• 1 tablespoon arrowroot powder
• 2 teaspoons vanilla extract
• 1/2 teaspoon (about 1 dropper ful) liquid stevia (or 1 tablespoon honey)

Crumble Topping

• 3/4-1 cup coconut flour
• 4 tablespoons coconut oil or ghee
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1/2 teaspoon (1 dropperful) liquid stevia
• 1/2 teaspoon sea salt
• (can add in ground nuts/seeds and/or oats)

Instructions

1. Preheat oven to 350 degrees.
2. Combine fruit layer ingredients in a bowl and then pour the mixture into a fitting casserole dish.
3. Combine the crumble topping ingredients (mix in coconut flour, slowly, until it reaches a crumble consistency. Evenly distribute crumble mixture on top of the fruit layer.
4. Bake for 40 minutes.
5. (Serve hot or cold)

(The one rule, sans exception, of foraging: know your plant. While the benefits of eating wild plants are significant and very worthy, there is no room for error. You can, and should, take all of the time that you need to get to securely know a plant before consuming it. You must comfortably and positively identify it 100% of the time.)

Recommended Reading:

• Detox Cheap and Easy Without Fasting – Recipes Included
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• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula

Ingredients (8-10 Burgers):

• 1 cup dry lentils, well rinsed
• 2½ cups water
• ½ teaspoon unrefined sea salt
• 1 tablespoon coconut oil
• 1 medium onion, diced
• 1 medium bell pepper, diced
• 1 medium carrot, diced
• 2 cloves garlic, diced
• 1 teaspoon freshly ground pepper
• 1 cup rolled oats, finely ground
• 2 tablespoons soy sauce
• 1 tablespoon turmeric
• 1 cup bread crumbs (we recommend sprouted grain bread, stale, and torn into small pieces and ground in a food processer)

Method for Lentil Burger Recipe:

1. In a saucepan place lentils, water, and salt, bring to a boil, lower heat, cover, and simmer until water is nearly gone and lentils are soft, with splitting skins (about 45 minutes).
2. Sauté the onion, carrot, and bell pepper in oil until softer (about 3 minutes) then add garlic and continue for 30 seconds.
3. Mix the lentils, onions, carrots, pepper, turmeric, and soy sauce in large bowl.
4. Add the ground oats and bread crumbs, mix.
5. Form the lentil mixture into patties (should still be warm), which can now be frozen, refrigerated for a few days, or cooked immediately.

Cooking (2 choices):

1. Heat some oil in a frying pan at ,medium to medium-high heat and place a burger on top. Fry until brown (1-2 minutes). Repeat on other side and serve.
2. In an oven at 400º bake on a greased baking sheet for about 15 minutes.

All ingredients should be organic whenever possible!

Related Reading:

• Lentils
• Mental Health, Physical Health & B Vitamins – Nature’s Valium
• Five Super Protein-Rich Vegan Foods for Healthy Living
• Lentils and Wild Mushrooms In Savoy Leaves