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THE WILD EDIBLE SERIES
PART 3 – PLANTAIN
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W RITTEN
BY
M ELISSA S OKULSKI & J ASON O LIPHANT
COPYRIGHT
2009
Credits:
Photos taken by ourselves or rights purchased (unless otherwise stated).
He ader ba se d o ff o f D i sc i pl e Wor dPre s s The m e .
PLANTAIN
INTRODUCTION
Yes, we have no bananas...
This plantain (Plantage major and Plantago lanceolata) is not the banana-like
tropical fruit plantain (Musa paradisiaca), but rather an herb, so prevalent it
grows in yards, disturbed soils, even up through cement sidewalks and is
considered by most, a weed. Plantain is the common name for any of
approximately 200 species of the genus Plantago.
This plant, often overlooked as a weed, is highly nutritious and medicinally
useful. Green leafy plants are high in vitamins and minerals, especially full of
magnesium and chlorophyll. Paul Pitchford, in Healing with Whole Foods, says,
"The power of green plants in healing has been recognized throughout history.
Many indigenous peoples - and all mammals... live primarily on grasses and
green plants in times of disease." (p.187)
He goes on to attribute much of the healing power to Chlorophyll which
prohibits bacteria, yeast and fungal growth, is an anti-inflammatory and
chlorophyll-rich foods enrich the blood and treat anemia. The molecules of
chlorophyll and red blood cells are identical except for their central atom: in
blood it is iron, in chlorophyll, magnesium (p.189, Pitchford.)
We toss it in salads and smoothies this time of year, and collect the big round
leaves to coat in dressing and dehydrate into crisps (recipe below.)
PLANTAIN
In addition to the value in the greens, members of the Plantago genus are
highly valued in traditional and in commercial medicine. The seeds and seed
husks are rich in the dietary fiber, mucilage. Mucilage is a plant derived
gelling agent, that when ingested, is not absorbed by the intestines and acts as a
bulking agent promoting colonic health and lowering cholesterol.
Plantain is present worldwide, grows hardily as a weed and is often overlooked
as we stroll along the roadside. It's time we look at our surroundings and
enjoy in the plentiful bounty that nature provides.
common plantain growing from sidewalk
ribwort flowers
PLANTAIN
IDENTIFICATION
Common Plantain or Greater Plantain (Plantago major) is the wide leaved
variety giving it its additional aliases "Broad Leaf Plantain" and "Round Leaf
Plantain". The leaves are ovals widest near or below the middle and taper
sharply at the base to a defined foot stalk. They are entire (not lobed), rough on
both sides and have distinct parallel, stringy veins running length-wise. The
leaves stay in basal rosette. The flower stalk has inconspicuous tiny green
flowers and appears in summer. The long stalk is covered with tiny flowers and
plantain major
plantain major in seattle yard
PLANTAIN
seed pods, each of which holds many little seeds.
Ribwort, Lance-leaf Plantain or English Plantain (Plantago laneolata) has long
narrow Lance-shaped leaves, which narrows at the base to a stalk. The leaves
have parallel veins which run lengthwise giving the leaf a strongly ribbed
appearance, hence the common name Ribwort. Lance-leaf plantain are found
in yards and all similar places as Common Plantain. The flower stalk is
different: the flowers are not a long stalk as in Common Plantain, but rather a
long stem with about an inch of seeds and flowers on top.
ribwort and its flower emerging from
seattle sidewalk
lance-leaf plantain or ribwort
PLANTAIN
HARVEST AND PREPARATION
Leaves
Pick tender leaves in early spring before flower stalks appear. They can be eaten
raw or cooked lightly.
dried flowers ready for seed
harvest
plantain seeds
Seeds
The seeds are usually only collected from Common Plantain (Plantago major),
after they have turned brown. Just pick the stalk and strip the seed pods from
the stalk, the seeds will fall into your hands.
PLANTAIN
USES
-as a medicinalWestern Botanical Medicine
Plantain leaves ingested or used externally, clear chronic skin problems. They
make a valuable First Aid Poultice which soothe wounds and cuts. Immediately
pick and chew a plantain leaf to crush it, then put it on bee stings to take away
pain. Lesley Tierra in Herbs of Life writes that it is a "seemingly miraculous
poultice for stopping the pain of bee stings, spider and snake bites and other
insect wounds. It will draw out the stinger and poisons from these bites and can
bring out deeply imbedded splinters if left in place for a day or two." (p.74.)
The leaves can be crushed by hand or in a blender or processor and steeped in
oil to make a soothing skin oil or salve . The oil or salve is excellent for painful
or itchy skin conditions such as rashes or bug bites, including mosquito.
PLANTAIN
PLANTAIN OIL
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GATHER ENOUGH PLANTAIN LEAVES TO FILL A JAR.
CHOP LEAVES AND FILL JAR.
COVER WITH OLIVE OIL.
LABEL: DATE, PLANTAIN LEAVES, OLIVE OIL.
IN 4 WEEKS, STRAIN PLANT MATTER FROM JAR, SAVING OIL.
PLANTAIN SALVE
1/2 CUP PLANTAIN OIL.
2 TBSP GRATED BEESWAX.
HEAT OIL AND BEESWAX GENTLY, IN DOUBLE BOILER, UNTIL BEESWAX IS
MELTED (IF YOU DON'T HAVE A DOUBLE BOILER, PLACE A SMALL POT WITH
THE OIL AND WAX INSIDE A LARGER POT OF WATER ON THE STOVE.)
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MIX WELL, POUR INTO CONTAINER WITH WIDE LID.
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LET COOL AND HARDEN.
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The seeds and seed husks when ingested act as a bulking agent, promoting
colonic health and lowering serum cholesterol levels. Although commonly
considered a laxative for constipation, bulking agents such as psyllium promote
colonic regularity, useful in irritable bowel syndrome, diarrhea and
constipation. Plantago psyllium and Plantago ovata are the source of pysllium,
the active substance in commercial agents such as Metamucil and high-fiber
breakfast cereals.
Seed tea: soak seeds overnight in water. Drink water and eat seeds in morning.
PLANTAIN
Chinese Medicine
The seeds are known as Che Qian Zi, and are used in chinese medicine to "drain
dampness", and treat conditions such as bladder infection. Secondary uses
include clearing painful light-sensitive eyes due to "heat in the Liver channel",
and expelling phlegm and stopping cough.
The entire plant is also used, know as Che Qian Cao, is is used internally and
topically to treat abscess and swelling, as it "clears heat and toxicity."
PLANTAIN
-as an edibleThe leaves are tender when young. They can be eaten fresh in salads and
smoothies or lightly cooked.
Seeds can be made into flours and eaten whole in breads, oatmeals, porridges.
They were used extensively by Native Americans after the herb was brought
here by European settlers (Herbs of Life, p.75)
harvested young plantain (plantago major)
PLANTAIN
RECIPES
PLANTAIN-GREEN SMOOTHIE
2 BANANAS
1 CUP FROZEN MANGO
1 HANDFUL PLANTAIN GREENS
WATER TO COVER
blend until smooth and enjoy
PLANTAIN SEED OATMEAL
1/2 CUP ROLLED OATS.
1 - 2 TBSP PLANTAIN SEEDS.
1 CUP WATER
put all ingredients in a pot.
heat until simmering, stir well.
stir as oatmeal thickens about 10-15 minutes, until it's
thoroughly cooked
serve with grated apples and maple syrup
PLANTAIN
PLANTAIN CRISPS (RAW FOOD)
DRESSING:
1/4 CUP RAW TAHINI
2 TBSP NUTRITIONAL YEAST
1 CLOVE GARLIC
1 SCALLION OR 1 TBSP CHOPPED ONION
JUICE OF 1/2 LEMON (1 TBSP)
2 TSP CHILI POWDER
1 TBSP TAMARI
4 – 6 CUPS PLANTAIN LEAVES
blend all ingredients of dressing together
toss with plantain leaves
place on dehydrator tray: dehydrate at 105 for 6
hours, until crisp
-orbake in oven at low temperature until crisp. it will
take less time, but not be a raw food
PLANTAIN
RESOURCES
REFERENCES
• Chinese Herbal Medicine: Materia Medica, Dan Bensky and Andrew Gamble
• Edible Wild Plants, A North American Field Guide, Thomas Elias and Peter
Dykeman
• Herbs of Life, Lesley Tierra
• Healing with Whole Foods, Paul Pitchford
• A Modern Herbal, Mrs. Maud Grieve
• Wikipedia
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