Page 42 - The Forager’s Guide to Wild Foods

Bracken Fern, Pteridium aquilinum

(DENNSTAEDTIACEAE)

BRACKEN FERN is a tall fern that grows up to 80 inches
(2 m) on spreading horizontal stalks from deep spread-
ing roots. Found often on disturbed ground and in moist
montane foothills from southern Alaska to parts of north-
ern Mexico - they can be found throughout the world.

LEAF: Large fern leaves form a triangular outline and
can be 1 to 3 ft. (0.3-1 m) long, 2 to 3 times divided into
firm, round toothed leaflets which turn rusty red in au-
tumn after freezing temperatures.
EDIBLE PARTS: fiddleheads (young, unfurled leaves),
starch extracted from the fibrous roots
sauce, ¼ cup honey, ¼ cup oil. Prepare all the vegeta-
KEY MEDICINAL USES: Roots can be made into teas or bles and mix in a large bowl. Turn up the heat and add
salves for digestive or skin issues. mixed vegetables, stir frying continuously until de-
HOW TO HARVEST AND EAT: Collect fiddleheads in sired doneness. Serve over rice or grain of your choice.
spring and rub free of hairs. Soak overnight. Boil twice, WARNING: There are known carcinogens in bracken
in two changes of salted water and use as a hot vegetable. that are broken down by soaking in salted water and
FIDDLEHEAD FERN STIR FRY: Gather ½ lb. (250g) brack- cooking. Raw opened fiddleheads may have higher
en fiddleheads prepared as above, ½ lb. (250g) other veg- quantities. Eating bracken fiddleheads, presoaked,
etables (cabbage, carrots). For the sauce, mince, and sau- well cooked, and in moderation, may be the safest
té 1 clove garlic, 1 tbsp. ginger, and 1 onion, add ½ cup soy way to enjoy.

Bugleweed, Lycopus spp.
(LAMIACEAE)

BUGLEWEED is a medium sized perennial, with a faint
minty smell, that grows 2 to 3 ft. (0.6-1 m) tall in moist
places. L. asper, L. uniflorus, L. virginicus, and L. ameri-

canus are notable edible species. L. amplectens should
be avoided (or propagated), as it is endangered in parts
of the US.
FLOWER: Small, 1/8 inch (2-3 mm) long, white, tubular
flowers bloom mid-summer to fall in whorls around the
stem where the leaves join.
LEAF: Leaves are oval, sharply toothed, and pointed; H. Zell, CC-BY-SA-3.0
grow in opposite, well-spaced pairs up the main stem. dangered, so may be best reserved as survival food.
They are about 3 inches (7.5 cm) long, ¾ inches (2 cm)
BUGLEWEED EGG BAKE: Sauté 1 cup each of young
wide. Are mostly hairless, except for sparse hairs on the
bugleweed leaves, kale, and mushrooms with 1 on-
underside of the central vein. ion, 1 clove garlic, until soft. Beat 6 eggs, ½ cup

EDIBLE PARTS: roots, shoots, young leaves milk, ½ cup flour, seasonings (salt, pepper, paprika,
KEY MEDICINAL USES: May help stress and anxiety is- Worcestershire sauce), and grated cheddar cheese.
sues, and help with hyperthyroidism. In a baking dish, place sautéed vegetables and cov-
er with egg mixture. Bake in a Dutch oven at 350°F
HOW TO HARVEST AND EAT: Roots and tubers are
(176°C) for 50 min., until egg bake is firm and does
best harvested in spring and can be roasted, baked,
not jiggle. Serve hot with a salad or potato dish.
or boiled; some say that they taste like artichoke.
Leaves are bitter but may be cooked into a dish. WARNING: May disrupt hormone levels, so caution
Shoots and young leaves can be steamed, stir fried, should be taken by pregnant women and people with
and used as a green vegetable. Some species are en- thyroid issues.
41