Oh this plant, what can I even say? It sells itself through its loveliness, its bright yellow brilliance standing in giant pre-bouquet bunches in the meadow and smaller huddles in the forest. It's late in the growing season yellow seems to internalize sunshine and hold it for us for the rest of the year. I love to preserve it partly for that purpose.
I am currently reading my new favorite book, Braiding Sweetgrass by Robin Wall Kimmerer (I am in love with this book, please check it out), in which the author talks about trying to figure out why goldenrod and purple asters look so beautiful next to each other. When she asked this before starting college for botany, she was told she should major in art instead. She was disappointed, understandably, that no one had an answer for her and didn't think this was an important part of botany. I agree with that sentiment. She later found out that, alone, both of these plants are wonderful pollinator attractors, but together they're a pollinator attractor super duo! So their collaboration is mutually beneficial, woah good metaphor for life!
There's a ton of goldenrod species that are native to the USA and a few more in other countries. There's about 75 species in this region (according to the Flora of the Southern and Mid-Atlantic States by Alan Weakley)! They're not difficult to identify and I don't think there's anything else, at least around here, that looks similar to them and blooms at the same time of year. However, as Juliet Blankespoor of Chestnut Herb School says (in her article "Goldenrod: The Bees Knees and Urethras Love it Too"), they can look close to another plant in the aster family, commonly called ragwort (not ragweed, which we'll talk about in a minute). Though it would be very uncommon to see a ragwort blooming this time of year.
As you can see above, the sturcture of the goldenrod plants can vary greatly. The top picture was in an open field, and the bottom on the edge of a woodland. They can have flowers only near the top of the plant on branching stems, or flowers in clusters along the central stem, between the leaves, and interesting structures in between.
As I said, they're in the aster family, Asteraceae, along with about one of every nine plants in the USA. If something has a flower that looks like the shape of a daisy (no matter size or color), it's mostly in the aster family. Though there are some asters that don't look this way, like the thistle below. They also have alternate, generally long oval-ish or narrow leaves with coarse teeth that come to a point at the ends.
You'll often see them with giant galls, or hard ball-like structures on the stem. These are caused as a result of the goldenrod gall fly. You can often cut them open carefully and find the living larva getting ready to eat its way out.
The Latin name of goldenrod's genus is Solidago, which means "to heal or make whole". This comes from one of its other common names, "woundwort", (referrring especially to the European species Solidago virgaurea) as it was found to be helpful applied topically for healing or binding tissue back together.
I like eating the flowers, partially just because it's fun to eat flowers. My favorite thing to make from them is goldenrod infused honey. This isn't the goldenrod honey you'll find at the store that involves the pollen of the goldenrod, it's made by harvesting the flowers, letting them dry a little (to avoid mold) and infusing them in honey for a couple weeks (check out the recipe in my new book, The Herbal Handbook for Homesteaders). I love to leave the flowers in for a whole beautiful sensory experience when I eat it.
Though some people (not me) don't like the slightly musky taste of the leaves, they make a lovely mild tea. I include the flowers and the leaves in an infusion, chopping coarsely and steeping, covered, for 20 minutes or more. This is a favorite tea of mine for the allergy season, as it's an awesome antihistamine, decongestant, and anti-inflammatory (basically anti-allergy). I also include goldenrod in allergy tinctures, adding a mucilaginous (demulcent) herb, like marshmallow root or rose of Sharon, to counteract the drying effect it can have.
Many people wrongly accuse goldenrod for their fall allergies, when it's actually ragweed, that's blooming at the same time, that is the culprit. Ragweed pollen is tiny and flies easily, getting into our sinuses and making us miserable. However, goldenrod pollen is giant and sticky, so doesn't fly well. It makes a fabulous ragweed antidote.
My student, Lisa, gave me a fabulous gift of goldenrod infused oil. Because goldenrod is anti-inflammatory, it works wonders topically for inflammation, and is especially helpful for menstrual cramps. Try it!
It's also a bladder and kidney tonic, helpful with urinary incontinence and urinary tract infections. Talk to your healthcare practitioner and do more research before trying, it can be contraindicated with chronic liver or kidney disorders or when diuretics are contraindicated.
This one I'm super excited about! Goldenrod makes a beautiful yellow dye! In my upcoming retreat: Retreat & Reconnect: Wild Color, our timing is perfect to include goldenrod as one of our natural dyes. Come join me and check it out!
Hopefully, now you've seen the light, the sunshiny brilliance of goldenrod that is! Let me know if you try the tea or honey, or if there's something else you love to do with goldenrod, in the comments below.
There's a fungus among us!
Actually, with all the rain we've had, there's a cornucopia of fungi among us! It always amazes me when I come upon an abundance of choice edibles (that's what the fungal nerds call the super tasty mushrooms), and no one has noticed or harvested them. Mushrooms are sometimes called the meat of the forest because they have so much protein in them. So, if you're a vegetarian, looking for a free protein-rich meal, or wanting to know how to survive in the woods with the least amount of effort (hunting takes a lot of energy), then knowing your mushrooms is priceless!
Of course, I have to start with the obligatory disclaimer, becauase you may have heard the famous saying, "There are old mushroom hunters, and there are bold mushroom hunters, but there's no old, bold mushroom hunters!" It's for real, y'all! So, I'll say it again, Always have 100% positive identification of anything wild before you eat it! And if you don't know, ask. There's probably a local botanist/mycologist/forager who can tell you. If you can, go on a walk with someone knowledgeable (hint, hint, check out my upcoming walks here). To continue with that disclaimer, it's a lot harder and more deceptive to learn mushrooms (and plants) from books. The following is just an introduction. Please make sure you know before you eat! Also, none of this information is backed by the FDA, it's been compiled from research of studies and traditional history. These mushrooms are species that I've seen growing in the eastern US, but may be more widespread depending on species.
There are also plant or mushroom identification groups springing up all over Facebook. Here's a few good ones:
The Mushroom Identification Forum
Edible Wild Plants/Mushrooms/Trees, Identification & All Aspects Discussion
Herb, Plant, & Foraging Identification Workgroup
Botany Everyday (my friend, Marc Williams' awesome by donation educational site, support if you can)
Do you have any favorite pages or sites? Please share in the comments.
And on with the mushrooms!
I've seen most abundantly in the Midwest, though sometimes here in the southern US, too. Being hard and almost woody, it's a medicinal, not an edible. There are some look-alikes, probably not poisonous and very possibly medicinal, too, that just haven't been studied much. The way you tell them apart from other species is the pore surface (or underneath part with the little holes). Most mushrooms have pores or gills (like a portabella). These should have a white pore surface with tiny pores just visible to the naked eye, if you have good eyesight. The tops can also vary in color anywhere from brown to gray to blue to green.
The current research is showing that many wild mushrooms are not only medicinal, but anticarcinogenic, too. This means they supposedly fight and prevent cancer, and turkey tails are supposed to be one of the best. They are also said to be immunomodulators as well, meaning they are believed to be safe for folks with autoimmune disorders because, instead of boosting the immune system, they take it from where it is to where it needs to be. Nature is so cool, right?!
It's recommended to make medicine from the mushrooms using what's called a double or dual extraction because they have alcohol and water soluble components. This means making a separate alcohol tincture, then a tea decoction (very long simmer), and then combining the two. There's lots of online sources for how to do this. This is my favorite book on the subject.
If you're not ready to make your own tincture, you can find my lovingly wildcrafted four mushroom blend here and support my work.
Chanterelles are a favorite eating species for me, partly becauses they're so abundant. I tend to see them in July, but I just found this big one in West Virginia on September 2nd. They like to grow on the edge of old road cuts, so look for them on the side of trails. Their spores (kind of like plant seeds) tend to wash downhill. If you see them, make sure to look around the area, and especially up and downhill from where you find them. They're fragrant and lovely, often said to smell like apricots.
When you harvest mushrooms, do yourself a favor and field dress them by cutting off the bottom part with the attached soil, giving them a light tap on the top to release any little insects, and bringing a little paint brush or a special tool made for this that has a curved knife on the top and a brush on the bottom, to brush out the soil stuck in crevices. The awesome thing about mushrooms is that they're the fruit of the organism, like an apple on a tree, so you can pick as many as you want without hurting it, since most of the life is underground or under the tree bark. (This isn't true of chaga, which isn't a true mushroom, so please don't overharvest it.)
The trick to chanterelle identification is that they don't have true gills. They're sometimes called ridges. Can you see them here?
Chanterelles also grow on the ground individually, as opposed to their most commonly confused poisonous look-alike, Jack-o-lantern (Omphalotus species), which grows on wood and in clusters. However, that can be slightly deceiving since they could be growing on decaying buried wood or roots. The coolest thing about Jack-o-lanterns is how they got their name, because they often glow in the dark! They are also supposed to make a good purple dye, too.
To cook mushrooms, there are a few simple guidelines:
Oysters are probably the most abundant edible species with the longest season that you'll find in this region. This is partly because they're not very picky about which tree species they grow on. I've seen them on ashes and tulip poplars, but there are many more, and they can grow on living or dead trees. You have to catch them at the right time. Too late, and they're dried out, too wet, and they're mushy and gross. This is a good one to tap the top, because little tiny beetles like to hide in the gills. The oysters have a very specific smell to them that you'll always know once you've smelled them.
(Lactifluus [previously Lactarius] indigo)
These are pretty rare to see, but I had to include them because they're just so amazing. The milkcaps are a kind of mushroom that exude a milk-like substance from the gills, especially when they're fresh. They're not all edible, but these are. These even exude a blue milk! My friend and awesome forager, Jenifer, was remarking how incredible it is to see something that's naturally blue and doesn't make you vomit (or want to) when you eat it. Ditto to that!
These may possibly be the most incredible mushroom! They start as a white, mostly inedible mushroom in the Lactarius or Russula genera (plural of genus), and are colonized by a different fungus to turn them orange and super edible. Woah, Mother Nature! These start having gills and end up with no gills or faint ridges. They smell and taste somewhat lobsterish and grow on the ground, usually in groups, but not clusters. Lobsters love to grow in pine forests, thought I've seen them in areas of more decidous woods, too.
These are also often a dye mushroom with a wide variety of dye colors. We'll be trying them out at my Wild Color Retreat coming up soon. Check it out!
There is one thing that makes honey mushrooms super spectacular. They are the largest living organism on earth! They cover almost 2,400 acres in Oregon!!! While it's recommended to gather wild mushrooms in mesh bags to help spread the spores, the opposite is true for these. They can destroy trees, so collect them in non-mesh bags.
Honey mushrooms are definitely at leaste a 202 level mushroom, i.e. not for beginners! This is because they could be confused with a very poisonous mushroom called The Deadly Galerina. Here's what that one looks like.
There are ringless honey mushroom and ringed honey mushrooms. I find mostly the ringless in the Midwest, which are also blamed for causing possible gastric upset, which can possibly be prevented by parboiling them first. I've never experienced any problems with them. But it brings up a good point. For any mushrooms you're trying for the first time, it's a good idea to only try a tiny bit and wait 24 hours to see if you have a reaction. Anyone can be allergic to anything.
I've heard a couple of reasons why honeys are called honeys. One is because of their buff honey color. The other is because they get sticky on top when they get wet. There are several ways to tell them apart from the deadly Galerina. One way is the little hairy dots on top of the cap of ringless honeys. The ringed honeys have a ring of flesh around the stalk. The best way to tell them apart, though, is the spore print. The spores are white (as opposed to the deadly Garlerina's brown spores). You can take a spore print by putting the cap face down on newspaper and covering it with a bowl, then waiting a few hours. You'll have a beautiful print in the shape of the mushroom cap and gills. However, usually you can cheat with honeys. Since they grow in clusters and have prolific spores, their spores can often be seen on the caps of the lower mushrooms in the cluster, where they fell.
Once again, do not try eating this one at home until it's been shown to you by a trusted teacher! Look here for more info on the Deadly Galerina and here for more info on Honey Mushrooms.
Chicken of the Woods
(Laetiporous sulphureus or Laetiporous cincinnatus)
Ahh, good old Chicken of the Woods. I have a special connection to this one partly because I'm from Cincinnati and the cincinnatus part came from a high school teacher in Cincinnati who was the first one recorded as describing it and giving it this name. I wonder what the Native American call it. (I'm reading the fabulous book, Braiding Sweetgrass, and it's inspiring me to curiosity.) That species has a white to pinkish underside, while the sulphureus species got its name for the yellow underside.
It's a very beefy mushroom, tasting like chicken. It can take awhile to soften it up, so my favorite thing to do with it is make "chicken" curry. Some people get gastric upset from this one, which I suspect is a result of not cooking it long enough. When you harvest it, make sure to get it while it's still semi-tender, or just take the more tender outer edges. It likes to grow on oaks especially.
I made this one huge, so you could see the detail. Sometimes some related species are called comb's tooth mushroom. I think that kind of describes it, too. My same foraging friend, Jenifer, and I just found about 7 of these in the woods in Cincinnati. There is something magical that happens when you've been foraging for awhile. The plants and mushrooms become old friends. Every year it's like a homecoming when you see them again for the first time. But then there are some that you only see very rarely, and then it's super special, especially when they hold such special medicine. That's what happened when we saw these.
We were about 3/4 through a pretty rough, overgrown hike through brambles and thousands of burs. It was Cincinnati summer, so in the 90s with like a bajillion percent humidity. We were worn. Then, I just happened to turn around at the exact right moment and gasped. Jenifer turned at the sound and shrieked. There's almost nothing better than foraging with someone who knows and appreciates the forageables as much as you do.
These are a species that can cause a major dilemma for me. I can't deciede whether to eat them or make medicine out of them. I think they are one of the most medicinal mushrooms in the world right now. They are said to be basically a miracle for brain function and nerve regeneration, great for memory and learning, for Parkinson's, Alzheimer's, and ALS, and repairing nerve damage. I highly encourage you to do your own research.
Again this one is very sponge-like, so definitely don't clean it with water. My advice would be to eat a little and make medicine out of the rest. They grow on several hardwood species, especially oak.
That is all for now. There's so many more I could have included and some I could have left out, but they are all special to me. As always, it's a perfect opportunity for gratitude. They are giving of themselves for our food and medicine. The least we can do is say thank you.
Please comment on your experiences with them below and which ones are your favorites. Forage on!
Have you heard the Barbra Streisand song, People?
Here's a few lyrics for you:
People who need people
Are the luckiest people in the world."
While the rest of the lyrics can feel like a bit of an overly sentimental stretch, I can't stop pondering these first few lines. It plays over and over in my head. We all need people, right? And we can feel like the luckiest people in the world when we are surrounded and supported by great people, right?
While I originally thought my mission was to (re)connect people with nature, the more years I spend teaching, the more I realize that people are seeking and needing connection with other people often equally as much. That's not just true for my students, but myself, too. It gets lonely working and teaching alone so much. I have so many talented friends, I figured why not collaborate?! That way I can share their gifts with my students, as well as my own gifts.
I've had a dream for years now about partnering up with some of the best teachers I know. They teach amazing material, offering you, my students, a wider breadth of knowledge. The general idea is to create a whole weekend to immerse yourself in nature, to disconnect in order to reconnect, with nature, each other, to refill and rejuvenate. Called Retreat & Reconnect, I'll be offering a series of retreats where you get to spend two days walking the forest, learning basic botany, including identification of wild edible and medicinal plants, trees, and mushrooms; along with wild food cooking, herbal medicine making, and other awesome skills taught by someone amazing.
The first retreat is the last weekend of September and will be Retreat & Reconnect: Wild Color. Along with wild edibles (for a fabulous Saturday dinner that we'll create together) and medicinals (for making our own tea blends), we'll be harvesting wild plants and mushrooms to make natural dyes. Then, with instruction from my fabulous friend, Kelly Gaskill, we'll dye silk scarves and yarn samples to show a wide diversity of colors you can make from natural materials. And that's just the first of many retreats to come, including subjects like clinical herbalism, wild foods cooking, permaculture, and primitive skills.
We rarely take time to address our deepest needs, to retreat from the day to day stresses and noise and let ourselves relax and hear what our bodies, brains, and spirits are trying to tell us. A little bit of nature can go a long way.
Register now (to ensure there's enough materials and food for you) and join us!
Stay tuned for more upcoming retreats and let me know what you'd like to learn. Also, check out some more exciting collaborations, like Trees: The Treasure in the Forest, a day long edible, medcinal, and permaculture workshop with my friend and amazing teacher, Doug Crouch, of Treasure Lake (in KY), and my upcoming Appalachian Wild Edible & Herbal Plant Walk in cooperation with my friends at Thrifty Adventures (in NC). Hope to see you here or there, in the forest and beyond!
Reishi, also known as the mushroom of immortality, is believed to be one of the most medicinal mushrooms ever known. (I'm about to whip out some Latin, so I apologize to non-science nerds. You can just ignore it, if you want.) There are multiple different species in the United States. They grow mainly around the northeastern US on dying hardwood trees such as oak, elm, maple, beech, and hemlock. Ganoderma lucidum is the species mostly commonly utilized in Traditional Chinese Medicine. Ganoderma means something like, "bright skin," lucidum, "shining."
In the Appalachian mountains of North Carolina, where I live, Ganoderma tsugae is the most common species, because it grows on dying hemlock trees (Tsuga canadensis, not to be confused with poison hemlock, Conium maculatum, in the carrot family). Unfortunately we have a lot of dying hemlock here, due to damage from the non-native insect the wooly adelgid. The past couple of years, I've found another species, Ganoderma sessile, growing on maple trees, when I've visited Ohio. Sessile means, "stalkless". There are other species, as well, and debate on how similar they are genetically, whether some may be the same species or not.
Full of vibrant and healing energy, reishi is a very powerful ally. It is one of the most important adaptogen herbs in chinese medicine. It has been utilized for anxiety, high blood pressure, hepatitis, bronchitis, Alzheimer's, insomnia, and asthma. Some of its most famous benefits, are that it has been considered anti-carcinogenic (anti-cancer), immune boosting, life extending, and stimulating to brain neurons. Reishi is commonly taken by tincture, an alcoholic extraction, or by tea.
How to make reishi tea or stock:
Some people believe it takes a long time, 12 - 24 hours, to extract the constituents (medicinal components). If you harvest your own reishi, cut them into long, thin pieces before dehydrating. They're extremely tough and hard to cut once dry. They're dry once they break cleanly in half. You can break them into smaller pieces and grind them in a coffee grinder or leave in small chunks, and cover with at least twice as much water. (You can add veggies and herbs, if making a stock, or other roots, if you want to make a tea blend.) Bring to a boil, turn heat on low, and let simmer for around two to twenty-four hours. The longer you simmer, the more water you need. Strain out reishi pieces and enjoy! Some of y'all who know me well, know I'm a traditional Herbalist, so I'm not always big on exact measurements. If you want more details, check out this reishi article from my friends at No Taste Like Home.
If you make your own tea or stock, let me know (in the comments) how it goes and if you create any fabulous new recipes of your own. If you don't want to make your own, check out my reishi tincture on my Etsy site.
Co-written with Savannah Smith, previous intern. A republished blog just in time for reishi season.
It's spring and seems like the warmth is finally here to stay in Appalachia. Yesterday, in the May rains that have been common lately, during my Wild Foraging and Herbal Medicine Making Apprentice Day, one of my students exclaimed how vibrantly green all the plants were. It's true, you can see the glow of aliveness in everything. Being a Florida born plant person, I admit winters are tough for me. I invite all of us to take some time to sit in the sun and bask in the beauty of everything awakening after the long, cold season.
The early spring greens are transitioning from their tenderness to a harder fibrousness. At this point, they're not as tasty as raw salad greens. So what do we do with them? Cook 'em up! I found out from my awesome homesteading friend, Meredith (also the incredibly knowledgeable and generous author of the new super helpful website lymecompass.net all about her family's journey with Lyme Disease, as a way to help others on their journeys with Lyme and other tick-borne illnesses) who grows lots of nettles, about nettle pancakes. How did I never know about these before?! Apparently they are super popular in Nordic countries, and called nokkosletut.
Stinging nettle, Urtica dioica, is the species most commonly thought to be medicinal. However, I like the taste of our wild wood nettle, Laportea canadensis, better. They are both in the nettle family, Urticaceae, with stinging hairs. Of course, to protect yourself from the stings, wear leather gloves, though the sting is medicinal, too, for arthritic conditions, gout, etc. I'll add any of a wide variety of wild greens to these, like dandelion, day lily, violet, and chickweed. Just remember to make any bitter greens, like dandelion, a small amount of the total greens, or you'll end up with bitter pancakes. You might like that, though. Remember how great for us bitters are?!
These pancakes are pretty simple to make. Make them thinner, like crepes, for best results. As you can tell from the pictures, I'm not too concerned with making perfectly shaped pancakes. You could try to make some fun shapes, too, if you're feeling creative. I made these gluten and dairy free, with gluten free flour and coconut milk, but substitute your favorites. You could also make this vegan by using flax seeds or other egg substitute. Cultivated onions or garlic can also be substituted for the wild onions.
These are so simple to make, I hope you try them in many different reincarnations with different greens throughout the various seasons. Let me know, in the comments, your favorite additions and how they turn out. One awesome topping I came up with is fire cider aioli! Just mix some fire cider and mayonnaise until it gets to your desired consistency. I added some ramp salt for extra yumminess!
Savory Wild Greens Pancakes Recipe
2 cups semi-loosely packed stinging or woods nettle leaves
2 plants-worth of medium sized dandelion greens (or about 20 leaves)
2 cups milk of choice
2 cups gluten free flour
2 eggs or substitute
1 teaspoon salt
1 tablespoon wild onions, chopped coarsely
1 tablespoon dried, crumbled bee balm, bergamot, or oregano leaves, or 2 tablespoons fresh
1 tablespoon olive oil or vegetable oil of choice, plus extra for skillet
Combine all ingredients in Vita Mix or other food processor. Run until just well mixed. Add more oil to skillet over medium heat. Ladle batter into hot pan so you have small (two inches wide), thin pancakes. Cook two minutes or until edges start to dry and they hold together to flip. Flip and cook another two minutes or until done in the middle and light brown.
Ideas for toppings:
Goat and other cheeses
Happy foraging & eating!
Want to know more about what's growing on your land? Want to find out what you can safely eat or work with as an herb? I offer botanical property surveys just for you. You'll get to come out with me for a botanical walkabout of your property. Invite your friends, family, or neighbors, and make it a party! On one of my most memorable surveys, a client invited his neighbors and friends, who wanted to know more about what was growing in their region. We found a huge patch of hen of the woods mushrooms. Then we barbecued them and some burgers for a post-survey feast!
The walk takes at least a couple of hours, and you will get to ask burning questions you've been dying to have answered. Afterward, I will provide you with a spreadsheet of the edible, medicinal, and poisonous plants on your land.
Here's an example of what (a part of) your personal survey could look like. It is customizable so that you can reorganize it by common (English) name if you prefer. On my last survey, we found 72 species!
The price is $150 for the first two hours and the spreadsheet (+ transportation fees), and $50 for each additional hour. If you have a large property, want something more detailed, or are interested in learning what is growing through each seasonal change, we can discuss how to make that happen. Email me now for more info, and to schedule. The spring calendar is filling up fast; get in touch now!
The juicy chickweed is just starting to pop up out of the ground and shine its brilliant white star-shaped flower (the meaning of the first part of its botanical name, or genus, Stellaria). It's one of my fave wild greens to munch on for a snack, add to salads, or make wild pesto from. It's also a great spring tonic to fortify our bodies after the long winter.
Are those the kinds of things you'd love to know? Or did you already know that, but want to know more about the most common and some less common plants of the eastern and central US, including how to identify them, grow them, harvest them, and make food and medicine out of them? Well, you're in luck!
The 2018 Wild Foraging & Herbal Medicine Making Apprenticeship program is starting sooner than you can say Stellaria! Here's all the details. Note that we have a brand new location, just outside of Asheville, to make it more convenient with lots of foraging spots! Because this program is so hands-on, there are a very limited number of spaces available, so register now.
There are a lot of herbal education programs out there, many more expensive than mine. So, what makes this one different? This program is completely hands-on and almost completely outdoors, in the natural habitat of the plants! Every season, apprentices rave about what a unique experience this is, offering what they've always looked for, but never been able to find.
From a previous apprentice:
"[The apprenticeship] has been one of the best and most rewarding experiences I have ever had. I have learned so much from Abby and plan to continue. I would highly recommend to anyone who has an opportunity to attend a class, workshop, or her WANDER School, to DO IT!" - Lisa S.
Past apprentices have valued the gift of a day a week spent in nature. That simple time is life changing. Throughout the seasons, we become a close community, connecting to the earth, the plants, and each other, growing and learning together. This program is for all levels of plant enthusiasts, removing intimidation and fear of wild plant identification, teaching basic to intermediate botany, demonstrating herbal formulating techniques and so much more through a mix of the following and more (*season and weather dependent):
Apprenticeship Dates (subject to change)
Wednesdays 10-4:00 at Sacred Mountain Sanctuary in Candler, NC
4/11, 4/18, 4/25, 5/2, 5/9, 5/16, 5/23, 5/30
6/20, 6/27, no class July 4th, 7/11, 7/18, 7/25, 8/1, 8/8, 8/15
8/29, 9/5, no class 9/12, 9/19, 9/26, 10/3, 10/10, 10/17, 10/24
$480/season, or $200 off if you sign up for all 3!
Register here now
Or get more details here
More inspiring words from a past apprentice:
"I feel like progressed more in plant identification in the few weeks with Abby than the rest of my time as a forager." - Carolyn D.
Happy Solstice! I'm so excited for the return to the light, to longer days of more sunshine and the return of vibrant growth starting sooner that it seems. It's holiday season, and along with that comes eating diversions. These can be tasty and satisfying at the time, but can wreak havoc on our digestion, immune system, skin, and mood, along with every other part of our body. I'm sure you already have heard lots of frightening facts about sugar, so I won't try to scare you with more. Instead I want to encourage you toward self-care during this season so you can feel your best. Instead of encouraging you to deprive yourself of sweet things, making you more likely to just binge later, let's look at some alternatives.
How can you substitute tasty healthy treats for sugary treats? Think about substituting more natural sweeteners that don't spike your blood sugar. Try subbing maple syrup for sugar at a one to one ratio. You'll have to adapt your recipe a bit, to account for changing a solid to a liquid, but there's so many great recipes online these days. You could also try stevia, which doesn't raise your blood sugar at all. Make sure you use the green herb and not the white processed stevia. However, the taste may need to be acquired for some people and some never like it. Coconut sugar or molasses are other options, though eating a lot of these or maple syrup can still raise your blood sugar, so moderation is key. Here's a good article to check out about alternative sweeteners. You can also lower your fruit consumption and switch over to fruits that don't raise the blood sugar as much, like berries, pears, and apples.
Here's my holiday gift to you, a gluten-free, dairy-free, processed sugar-free, yet scrumptious recipe to satisfy your sweet tooth and, in moderation, provide a healthy alternative to those other sugary holiday downfalls.
* A few notes about the recipe *
Any wild nut will do, or store-bought nuts, too. I prefer the cacao over the cocoa powder. I think it tastes more chocolatey and has more antioxidants. Cocoa powder is a fine, inexpensive substitute, just try to stay away from the dutched cocoa powder. The dutching process supposedly reduces the antioxidants. (Check out a study here.) My professional baker friend said she doesn't like the Bob's Red Mill gluten free flour because it tends to make the end product grainy in texture. She recommended using coconut flour instead. I haven't had a chance to try that yet, but I didn't notice the grainy-ness anyway.
Banana Cacao Foraged Nut Bread Recipe
(In the large bowl)
2 cups mashed bananas
1 tablespoon vanilla extract (preferably homemade, look for a recipe here soon)
1 tablespoon apple cider vinegar (recipe to make your own)
1/4 cup coconut oil, melted
2/3 cup maple syrup
1/4 - 1/2 cup nuts of choice, coarsely chopped (I mix hickory and black walnuts)
(In the small bowl)
1 3/4 cup flour (I used 1 cup gluten free [add your favorite brand] and 3/4 cup rice flour)
1 teaspoon baking soda
3/4 teaspoon salt
3/4 teaspoon baking powder
1/2 cup cocoa powder or cacao nibs powdered (you can powder them in a coffee grinder)
Preheat oven to 350 (or 375 in higher altitudes). Mix the ingredients in the large bowl. Mix the ingredients in the small bowl. Mix the small bowl ingredients into the large bowl ingredients, stirring as little as possible, just until mixed together. Pour into a greased loaf pan or 7 x 11" baking dish. Bake for 35 minutes or until a toothpick or fork comes out clean, after poked into the bread. Let cool for 10 minutes before slicing. Enjoy!
Adapted from Chocolate Covered Katie's Chocolate Banana Bread
Wishing you the happiest, brightest love and joy-filled season!
Let me know how this recipe worked for you in the comments. Do you have other yummy healthy recipes you like this season? Post them below.
Yes, it's that time again! No, not the holidays silly, it's time for the winter CSH share. What's a CSH share, you ask? It's like a CSA share, or Community Supported Agriculture share. This is an awesome idea started by farmers that has started catching on (and even spread to us herbalists). The idea is that you pay the farmer a certain amount up front for the year. The farmer uses this money to buy seeds and equipment that they need to grow their crops for the year. In return, you get a share of whatever the farmer grows that year. It's a win-win!
A CSH share, or Community Supported Herbalism share, works a little differently, especially dependent on which herbalist you talk to. Just like I love to say: If you ask 10 herbalists the same question, you'll probably get at least 10 different answers! Anyway . . . the way I work my CSH shares, is that I offer a small and a large share of whatever formulas I make each season from wild herbs I've harvested the previous season(s). I make the formulas pertinent for whatever ailments might come up during that season, with some bonus fun additions.
Actually, I wasn't going to offer the CSH anymore because they can be an awful lot of work. However, after many of you asked me about when the next one would be out and told me you needed it, I decided to oblige :) It is pretty awesome to get to see and hear about you enjoying these formulas I've worked so hard to create from plants I've sustainably harvested. It's definitely a labor of love, and it's so cool how the whole community benefits!
This winter, there's 2 different shares, the Simply Winter Health, or small share, and the Treat Yourself to Winter Health (pictured above), or large share. They both come with my most popular formula, the High-C Elderberry syrup with foraged elderberries, sumac berries, and rose hips, along with the Incendiary Fire Tonic hot sauce to keep you warm and healthy all winter long; and the Pucker Up lip balm based on my Every Purpose salve (that comes in the large share). You'll also get two new formulas that I'm super excited about: my Evergreen Salt, a great seasoning for holiday meats and more, and Clear the Crud sinus formula tincture (thanks, Natalie for the name!). That one is a mega blend of the fire tonic and elderberry syrup, mixed with wild harvested reishi mushrooms, usnea lichen, ground ivy, yarrow, self-heal, yellowroot, and local turmeric. Woah! Besides the salve, the large share includes the Mondo Mintastic tea with 3 wild harvested mints and peppermint, and the crowd favorite, the Harmony tincture, with herbs long valued for their mood lifting effects. (Find out more about the traditional mood-lifting herbs in this tincture, here.)
CSH shares make great gifts for someone you love or your very lovely self for winter health support all winter long! Check it out now at The WANDER School Etsy Store.
Wishing you a very happy, healthy, and joyful season! And if you need some other health and joy support, check out these great blogs from The WANDER School archives:
Nourishing Bone Broth Recipe
Self-Love Day and Fudge Recipe
Stay tuned for my brand new recipe for Banana Cacao Bread with Foraged Nuts!
As often happens in life, the good comes with the bad, and there's not always black and white on what's good and bad. Thanksgiving is my fave holiday because I get to eat lots of delicious local food that supports local farms and farmers, while spending time with the folks I love. However, it can also belittle the horrible atrocities that the Native Americans went through at the hands of the Europeans. And from what I hear, our meal doesn't resemble a lot of what was on the table at the first Thanksgiving, like corn, beans, and lobster.
Though the holidays are a time of love, togetherness, and gratitude, they can also be a time of stress, misunderstandings, and grief. Today is my beautiful daughter's 15th birthday! I am so grateful she came into my life, and for all the joy and lessons she brings me. However, we're also still in a great amount of grief after having to put down our poor puppy last week. Lots of folks go through great amounts of pain this time of year over the loss of loved ones currently and in the past.
So what can we do about it? Well, it's always important to count our blessings and be grateful for all that we have. But it's a fine line, we also need to grieve and feel our feelings, too, so they're not suppressed to explode later or cause deep physical or psychological issues. I've found being in nature and around those I love, plus journaling and meditation, all help tremendously. Find the self-care that works best for you and practice it continuously. Sleep and nourishment are huge!
Of course there's herbal allies, too! I have several faves, that's why I created a formula around them: my Harmony tincture, containing mimosa, hawthorn, St. John's wort (not recommended to take if you're already on antidepressants), and lemon balm. You can find it at my new Etsy shop here, or try one or a mix of several of the herbs in tea or tincture on your own. They can be great for any kind of heartache, depression, or seasonal affective disorder (SAD).
I super love mimosa (Albizia julibrissin)! It's in the pea family, Fabaceae, which you can tell by the pods it will get after the flowers. It's native to Asia, and some folks consider it slightly invasive, all the more reason to make medicine with it. It's also the tree with the super fun, huge pink powder puff-like flowers that bloom in early summer. I always think if there was a truffula tree, a la Dr. Seuss, this would be it!
In Asia, mimosa is called the "Tree of Happiness". Most people take it as a tincture of the flowers, leaves, and sometimes bark or twigs. In Dana Tate Bailey's great article, she says she likes to work with mimosa especially for grief and with those people stuck in loss or dealing with heartbreaking loss. She also reminds us how important it is to still feel our feelings and let ourselves grieve. I truly believe that. One of the great things about herbs, being natural, is that they can gently help move us along that process.
Moving into this holiday season, let's all try to have a little extra love and compassion for those around us. This time is stressful, and doesn't always bring out the best in any of us. And for those of us actively grieving or missing those we've lost long ago, the holidays can bring a little extra pain. Please reach out to someone and offer them a little extra love during this time.
Of course I can't go without mentioning how grateful I am for you! You are who I do all of this for, and without your support, I couldn't do it at all. Sending a big hug of thanks to you and wishes for a sweet holiday season!
Founder of the WANDER (Wild Artemisia Nature Discovery, Empowerment, and Reconnection) School, Botanist, Herbalist, & Professional Forager, Abby Artemisia, lives in rural Appalachian North Carolina. She learned about plants playing in the Midwestern woods of Ohio, working on organic farms, an herbal apprenticeship, a bachelor's degree in Botany from Miami University, and running her own tea business. She teaches about plant identification, native plants, and working with plants for food and medicine throughout the country. Her mission is offering nature and herbal education to create healing through connection with the natural world and each other. She is the author of The Forager's Wild Edible and Herbal Plant Cards and The Herbal Handbook for Homesteaders. She is the host of the podcast Wander, Forage, and Wildcraft, founder of The WANDER School, and co-founder of The Sassafras School of Appalachian Plantcraft.