The Edible Weeds on Vermont's Long Trail
For many people, Vermont evokes an image of unspoiled New England, with brilliant fall foliage, white church steeples, maple syrup and wholesome winter sports. However while it’s easy for visitors to romanticize Vermont, potential tourists — and foragers alike — should also consider the incredible beauty found in the many edible weeds growing in the Green Mountain State. So we took a hike along Vermont’s Long Trail in search of the most nutritious weeds in Vermont.
By Raquel Symons, J. Cole & Steven Neff for Harts®
BENNINGTON, VERMONT — It’s Friday evening, just after sunset. A gentle evening fog rolls in as we make camp just off the Long Trail. Despite hiking 15 miles, there’s an abundance of energy in the air, and a sense of achievement in our findings as we huddle by the campfire.
Centuries ago much of the plant life now classified as weeds were part of the everyday diet. As the years rolled by and these plants took over gardens and public areas, they fell out of favor and were downgraded to nothing more than a nuisance.
These hardy plants offer a multitude of medicinal uses and abundant amounts of vitamins and minerals, some in high proportions compared to the common garden variety of vegetables and herbs consumed today.
There are hundreds of wild weeds, herbs and flowers lying in wait for the intuitive forager to use to add rustic charm to their daily vegetable intake. Foraging for edible weeds has hit a turning point and is fast becoming fashionable again.
It's important to eat only wild plants you can identify. Some can be deadly or make you sick, so find a good resource manual. Start by consuming small amounts of these weeds as you introduce them into your diet, then gradually build up consumption.
Here are a few common edible weeds we found on our journey in Vermont, some ideas on eating them and a few old folk uses for them:
Dandelion
Dandelions weren't just created for daisy-chains to be worn around a child's neck. They are one of the most common edible weeds around that also have medicinal benefits.
Dandelions can help purify the blood, and when made into a tincture it can strengthen the liver. They also contain carotenes, which can help fight cancer and heart disease. They are high in beta-carotene and vitamins A and C.
The entire dandelion can be eaten and has a much higher nutritional value than most common leafy greens. The young leaves are sweet but increase in bitterness as they grow. Steep them to make herbal tea, or add to stir-fry dishes, soup, or salads.
Purslane
Rich in omega-3 fatty acids and vitamin C, purslane is versatile. Add it raw to salads or throw it into your next stew, stir-fry or veggie dish. Try sautéing it with other common greens in soy sauce, garlic and fresh ginger for an interesting side dish.
We came across a mother pileated woodpecker feeding her newborn babies and recorded the sound of the scene.
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Chickweed
Chickweed is great for digestion. It's high in iron, vitamin C, protein, and omega-6 fatty acids, as well as an extensive list of minerals. A chickweed tincture can help with thyroid issues and weight loss, and if pounded with a mortar and pestle is a great application to bites, sores or burns.
Chickweed is becoming a popular replacement for basil in pesto. It's a delicate addition to salads and adds a gentle herb-like quality to soups and stews. Use it sparingly, though; in copious amounts it can cause diarrhea.
Yarrow
Yarrow is a perennial weed that treats colds and flu. As a tincture, it's an effective insect repellent. Yarrow can help to heal wounds and cuts, and it's believed chewing on fresh yarrow leaves will ease toothache. It's also effective in relieving fever and stomach cramps. Young leaves can be added to salads, stews and soups and stems and leaves can be steeped for a lightly scented tea.
Wild Violets
Violets have medicinal properties that soothe ulcers and detoxify the liver. Use them to brew a deliciously fragrant tea or add them to salads. Candied or fresh flowers make pretty toppers for desserts and cakes.
Burdock
Burdock helps the body digest fatty acids and aids the processing of lipids in the liver. Studies suggest burdock has prebiotic properties and has been used topically for skin conditions like eczema and psoriasis. The ancient Chinese used burdock to help ease sore throats and colds and it's a great source of dietary fiber. Treat it like a vegetable and add it to soups, stews and stir-fry recipes.
Plantain
Also known as white man's foot, plantain behaves like a bitter leafy green; prepare and use it as you would spinach, arugula or kale. As with all bitter greens, it is high in nutrients.
Foraging for edible weeds is a great activity for the whole family, and most edible weeds can be found in local communities. But if foraging isn't for you, try visiting your local farmers market. Including edible weeds in your diet is an affordable and interesting way to boost your daily nutrient intake.
Explore Vermont’s Long Trail in photographs
