Wild edibles are particularly appealing, because they’re free for the gathering. To help you tap into that appeal, here are seven widely distributed wild edibles that are as delicious as they are nutritious, plus recipes on how to prepare them. These foods are exceptionally high in vitamins and minerals, and their antioxidants can help ward off cancer and heart disease. (When foraging for wild food, only harvest if you’re 100 percent certain of your identification. While the following edibles are abundant, always keep sustainability in mind when foraging.— Mother)
Ingredients
- 4 tablespoons butter
- 2 to 3 cups fresh blackberries
- 1/2 cup flour
- 1/2 cup sugar
- 1 tablespoon cornstarch
- 1/8 teaspoon salt
- 3 eggs
- 3/4 cup milk
- 1/2 teaspoon almond extract
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon Fiori di Sicilia (vanilla with citrus flavoring)
- Confectioner’s sugar (optional)
Directions
- Preheat oven to 350 F, and then grease a 2-quart baking dish.
- Melt butter and allow to cool.
- Spread berries in an even layer over the bottom of the greased baking dish.
- Put all remaining ingredients, including the melted butter, in blender. Blend until smooth and foamy, scraping once to pull in bits that cling to the sides. The mixture should be foamy and thinner than pancake batter.
- Pour batter over berries.
- Bake for 40 minutes. Cool at least 10 minutes before serving, although letting clafouti cool to room temperature is fine. If desired, sprinkle with confectioner’s sugar before serving.
1 Blackberry
The blackberry is probably the most widespread wild summer fruit in America. The common blackberry (Rubus allegheniensis) thrives across the eastern two-thirds of the country. Two close relatives, the Pacific blackberry (R. ursinus) and the sawtooth blackberry (R. argutus), make sure, respectively, that folks on the West Coast and those from Texas to Florida and up the Eastern Seaboard can enjoy its tangy tartness too.
Characterized by sharp thorns; large, ebony berries up to 1/2 inch long; and 3 to 5 leaflets with pointed teeth; the blackberry ripens in midsummer throughout much of its range. Blackberries are extremely rich in vitamin C, and they also boast impressive amounts of vitamin K, fiber, and manganese.
One of the sublime joys of summer for us is to pick a quart of berries in our backyard, and, a little over an hour later, have Elaine turn them into a hot blackberry pie for dessert – perhaps with a dollop of vanilla ice cream on top. Blackberry also excels in cobblers, pancakes, muffins, waffles, jams, and clafoutis.
2 Blueberry
Two major species of blueberries flourish in North America. The lowbush blueberry (Vaccinium angustifolium) thrives in the Upper Midwest and in the Northeast down to North Carolina and Tennessee. The highbush species (V. corymbosum) has a similar range, except it extends farther southward, from East Texas and Oklahoma to Florida. The lowbush comes by its name honestly: On our land, they rarely top 2 feet in height, and they’ll often form thick copses in the understory. Conversely, the highbush generally grows 6 to 12 feet tall, but it can reach 15 feet tall. Both sport simple, lance-like leaves about 2 inches long. Both are also exceptionally nutritious, since they’re rich in vitamins C and K. Their flavonoids are known for their antioxidant capabilities, and this fruit also supports heart, bone, and skin health.
The only drawback in gathering wild blueberries is that you’ll be competing for them with many animals, from bears to turtles and many species of songbirds. But if you can find enough, blueberries can be turned into the usual assortment of sweet treats. A majority of the time, I only gather enough for toppings on cereal and oatmeal.
3 Dandelion
The common dandelion (Taraxacum officinale) is a much-reviled weed to some, but to us, it’s a valued wild perennial that’s at its flavor peak from late winter through early summer. We especially like to gather them from under a layer of late-fallen light snow, where they augur the spring to come. When dandelions appear in our garden, we celebrate by gathering the fresh leaves. The yellow flower heads are also edible and quite tasty.
The long, edible taproot ensures that even aggressively harvesting the long, toothed, and deeply lobed leaves will result in the plant regenerating. The plant’s hardiness helps explain how it can be found in all 50 states and much of Canada as well. The greens are rich in vitamins A, C, E, and K, and they’re also generously imbued with calcium and iron.
Dandelions do dandy in spring salads and go well with morels and early-season veggies, such as spinach and broccoli. Don’t harvest dandelions from anywhere that’s been treated with chemicals.
4 Broadleaf Plantain
Like dandelions, broadleaf plantain (Plantago major) commonly appears in backyards. Native to Europe and Asia, this species thrives across most of North America and features large, oval leaves that grow in a circular manner around the base. Those leaves are best harvested when they’re smaller and fresher, since they can become bitter with age. We greatly prefer the leaves in spring, because the heat also tends to make them less appealing come summer.
Broadleaf plantain is a powerhouse plant, possessing impressive amounts of vitamins A, C, and K, as well as being a supplier of potassium and zinc. As a bonus, it flaunts anti-inflammatory properties as well. I don’t care for the long, spine-shaped seed heads, but maybe I should, since they’re rich in protein and omega-3 fatty acids. Enrich your soup and salads with the leaves, which can also be sautéed.
5 Watercress
A member of the mustard family (think kale, radishes, and turnips) and native to Europe and Asia, watercress (Nasturtium officinale) grows in all continental U.S. states, with the exception of North Dakota. In southwest Virginia, where we live, watercress thrives in our two springs. This perennial vegetable can commonly be found in vast colonies in cool, shallow streams, floating on top or anchored in sediment. The 1/2-inch-or-so small, round leaves are diagnostic, as are the dainty, white flowers that appear in spring.
We gather watercress year-round, but we especially favor it in winter as a fresh vegetable and in spring when the pleasant peppery taste seems the most intense. Watercress is rich in vitamins A, C, and K, and in antioxidants. Since we gather this vegetable from a spring, we don’t consume it raw because of the risks of waterborne illnesses. Some folks grow watercress in greenhouses and sprinkle it raw on salads or serve it uncooked as a vegetable. Elaine stir-fries watercress for egg and soup dishes, while I relish it in mashed potatoes with salt, pepper, and butter. (Watercress is considered noxious and invasive in 46 states, so harvest freely in those areas and help protect the environment. – Mother)
Try our Watercress Pesto Recipe!
6 Black Walnut
One could make the case that the native black walnut (Juglans nigra) is the healthiest wild nut in America. Ranging from East Texas to southern Nebraska, eastward to New England, and then south to northern Florida, this tall, majestic tree appears naturally in stream bottoms, along fencerows, at field edges, and in forest openings. It has also been planted in many backyards. The tree’s alternating compound leaves can be up to 2 feet long and have around 20 narrow, toothed leaflets.
In autumn, the slightly-smaller-than-a-baseball green husks are diagnostic. They’ll turn brown, then black, when they’re left to lie on the ground. To beat squirrels to the inner nut meat, I gather walnuts in late September and then use a hammer to remove the green husk. I spread the nuts on sheets of newspaper to dry for several weeks and then hull them.
The nut meat is brimming with vitamin A, fiber, iron, and minerals. Add in the impressive amounts of polyunsaturated fats and antioxidants, and the ability to protect against heart disease and cancer – and, really, what more could one ask from a nut? Oh, how about its ability to turn even the most mundane loaves of bread and batches of cookies into tasty sensations with its rich and, well, nutty flavor?
7 Oyster Mushroom
I’ve heard mushroom enthusiasts call the oyster mushroom (Pleurotus ostreatus) the healthiest of all wild fungi, and I can’t disagree with that assessment. High in vitamins B and D and known as a cancer-fighter and an anti-inflammatory, oyster mushrooms are also high in iron and can boost our immune systems. They can be quite variable in color, ranging from dark or grayish-brown to tan or creamy white. Their size is also variable, extending to 7 inches across, but most of them are about 4 inches wide.
The species earns its name, since its fan-shaped appearance makes it look like its namesake seafood. Its “margin,” the edge of the mushroom cap, can be smooth or wavy, and it gives off a pleasant fishy or anise-like smell. Oyster mushrooms grow on dead or dying wood and are reputed to emerge throughout the year, but we’ve only found them in winter where we live. This species grows throughout much of North America.
Oyster mushrooms go great as toppings for various meats and also in egg dishes, soups, and salads. As is true with almost all wild mushrooms, oysters should never be consumed raw; Elaine typically stir-fries them before we eat them.
Now that you know what to keep an eye out for next time you’re outdoors, don’t forget to try some of the recipes.
Bruce and Elaine Ingram are authors of Living the Locavore Lifestyle. For more information on this and other books of theirs, email BruceIngramOutdoors@Gmail.com.
Originally published in the April/May 2025 issue of MOTHER EARTH NEWS and regularly vetted for accuracy.
