Raw food and raw food nutrition: the 12 most important edible wild plants
Delicious food from the trees of the forest
By Markus Strauß
raw food ingredients
Sow thistle vegetable mix Raw food ingredients (per portion):
Approx. 1 handful of sow thistle shoots, petals and young leaves
Marinade:
3 tablespoons of soy sauce
1 tablespoonful of lemon juice
1 clove of garlic, crushed
To taste: Salt and pepper
Raw food preparation:
First make a marinade of soy sauce, lemon juice and garlic in the Personal Blender. Add salt and pepper to taste. Allow the sow thistle shoots, petals and young leaves to soak overnight in the marinade. Warm them up the next day for 2 hours in the dehydrator at 40°C, then serve warm and enjoy.
Plantain vegetable mix
Ingredients (per portion):
1 handful of young plantain inflorescences (up to approx. 7 cm in length)
1 handful of mushrooms, sliced
Marinade:
3 tablespoons of soy sauce
1 tablespoonful of lemon juice
1 tablespoonful of agave syrup in raw food quality
10 cashew nuts without skin
To taste: Pepper and/or chilli
Raw food preparation:
First make a marinade of soy sauce, lemon juice, agave syrup and cashew nuts in the Personal Blender. Add pepper and/or chilli to taste. Allow the plantain and mushroom vegetable mix to soak overnight in the marinade. Then allow to simmer for approx. 3 hours at 40°C in the dehydrator before serving warm.
Hedge bedstraw petal punch with pineapple
Ingredients (for 4 servings):
Bedstraw inflorescences (Quantity: Measuring jug filled up to the 1 litre mark)
1.5 litres of water, warm
1 litre of apple juice, freshly pressed
Lime or lemon juice to taste
1 pineapple, fully ripe
Carbonated drink (e.g. chi or mineral water)
Preparation: Tear the inflorescences of the bedstraw into small pieces. Fill a measuring jug with the petals up to the 1 litre mark and allow to soak overnight with the warm water, while covered over. Drain through a sieve the next morning and top up the aqueous extract with freshly pressed apple juice.
Add a little lime or lemon juice to taste. Peel the fully ripe pineapple and cut it into small pieces. Add to the punch and put it all somewhere cool. Wait until you are just about to serve it before adding a carbonated drink such as chi or mineral water.
Nettles
Cream of nettle soup Ingredients (for 4 servings):
6-8 handfuls of nettle shoots
15 cashew nuts
1 clove of garlic
1 tablespoonful of fresh lemon juice
0.75 litres of water
Preparation: Turn all the ingredients into the Vitamix container and blend them into a purée at the highest speed for 1 minute. Depending on the consistency you want you may have to add a little more water. After about 3 minutes at the highest speed in the Vitamix the soup will be warm with a temperature of about 40°C. Now add salt and pepper to taste and serve in pre-heated dishes.
Daisy tartlets
Ingredients (for 4 servings, approx. 400 g of dough):
For the tartlets:
200 g of dried fruit, e.g. figs, dates, apricots
200 g of nuts, e.g. almonds in raw food quality, pecan nuts in raw food quality, Brazil nuts in raw food quality
For the crème:
1 ripe banana
1 tablespoonful of agave syrup in raw food quality
Lemon juice to taste
To taste: Fresh vanilla and ground cinnamon
For decoration: Daisy heads
Preparation: Take the dried fruit and nuts you wish to use and blend them in the Green Star Elite juicer to form a raw food “dough”. Portion it out into round balls the size of walnuts and then shape them into small tartlet forms with your hands.
Take one ripe banana, one tablespoonful of agave syrup and a little lemon juice and turn them into a crème in the Personal Blender. Add ground cinnamon and freshly scraped out vanilla. Spread the crème over the bases of the tartlets to a thickness of about 0.5 cm and decorate with daisy heads.
Ground-elder vegetable mix
Ingredients (for 4 servings):
Approx. 8 handfuls of young ground-elder leaves
Marinade:
15 wild ground nuts
2 tablespoons of water
1 tablespoonful of soy sauce
1 Deglet Nour date, pitted
To taste: Salt, pepper, chilli and curry
Preparation: First make a marinade of wild ground nuts, water, soy sauce and dates in the Personal Blender. Add salt, pepper, chilli and curry to taste. Allow the ground-elder leaves to soak overnight in the thick marinade. Warm them up the next day for about 2 hours in the dehydrator at 40°C, then serve warm.
Dandelion petal spread
Ingredients (for approx. 150 g):
1 handful of dandelion petals
2 tablespoons of water
1 teaspoonful of lemon juice
1 clove of garlic
10 cashew nuts
1 Deglet Nour date, pitted
1 tablespoonful of olive oil
To taste: Salt, pepper and curry
Preparation: First blend the dandelion petals, water, lemon juice, clove of garlic, cashew nuts, date and the olive oil in the Personal Blender to form a purée. Add salt, pepper and curry to taste. This is perfect as a spread on crackers or as a dip for sticks of carrot and kohlrabi.
Chickweed and corn soup
Ingredients (for 4 servings):
4 handfuls of chickweed shoots
Kernels from 2 large sweetcorn cobs
15 cashew nuts
A little lemon juice
0.75 litres of water
To taste: Salt, pepper and curry
Preparation:
Turn the chickweed shoots, kernels from the sweetcorn cobs, cashew nuts, a little lemon juice and the water into the Vitamix and process for 60 seconds at the highest speed to make a soup.
Add salt, pepper and curry to taste and then add water or more cashew nuts according to the consistency you want to achieve. The soup can be warmed up to about 40°C if you continue to blend it in the Vitamix at the highest speed. This will take about another 2 minutes. Then serve the soup immediately in pre-heated dishes.
Rosebay willowherb:
Sprout salad with petals
Ingredients (for 4 servings):
2 handfuls of petals and flower buds of the willowherb
100 g of seasonal leaf lettuce
50 g of spicy sprouts (e.g. radish, fenugreek, etc.)
100 g of mild sprouts (e.g. alfalfa, mung beans, etc.)
Vinaigrette:
2 tablespoons of olive oil
1 tablespoonful of lemon juice
To taste: Salt and pepper
Preparation:
Prepare the vinaigrette of olive oil, lemon juice, salt and pepper. Allow the salad leaves and the willowherb to marinade in it for approx. 15 minutes and then enjoy.
Red clover borsch
Ingredients (for 4 servings):
2 handfuls of petals torn off red clover
400 g of beetroot
Approx. 20 cashew nuts without skin
1 Deglet Nour date, pitted
0.5 litres of water
1 teaspoonful of fresh lemon juice
To taste: Salt and pepper
Preparation: Turn two handfuls of petals fully torn from red clover, 400 g of beetroot, approx. 20 cashew nuts, 1 Deglet Nour date (pitted), 0.5 litres of water and one teaspoonful of fresh lemon juice into the Vitamix and process for approx. 60 seconds at the highest speed to make a soup.
Add salt and pepper to taste and add more water according to the consistency you want to achieve. The soup can be warmed up to about 40°C if you continue to blend it in the Vitamix at the highest speed. This will take about another 2 minutes. Then serve the borsch immediately in pre-heated dishes.
Silverweed crackers
Ingredients (for approx. 400 g):
1 handful of young silverweed leaves, finely chopped
1 cup of golden linseed
1 cup of brown linseed
1 cup of sunflower seeds
1 cup of water
To taste: Salt, pepper and yeast flakes
Preparation: Finely chop the silverweed leaves and mix together with the golden linseed, brown linseed, sunflower seeds and water to make a “dough”. Season it with salt, pepper and yeast flakes (to taste) and mix together thoroughly. Leave to swell for about one hour. Then use a dough spoon to spread the mixture onto a dehydrator screen covered with a piece of foil or baking paper, spreading it to a thickness of about 3-4 mm.
Using the edge of the dough spoon, score the lines in the dough mixture in a grid form for breaking up into pieces later and then allow to dry for about 8-10 hours at 40°C. Then remove the cracker slab from the foil, turn it over and allow it to dry on the other side, as this will considerably reduce the amount of drying time required.
Once the cracker slab has dried it can be broken into individual pieces along the lines that you scored earlier. The crackers are only suitable for keeping in a glass jar if they are completely dry and crispy.