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-F OOD U NDER F OOT
PRESENTS -
THE WILD EDIBLE SERIES
PART 4 – LAMBS QUARTERS
www.FoodUnderFoot.com
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 .
LAMBS QUARTERS
INTRODUCTION
Late in the foraging season when edibles like plantain and dandelion become
tough or bitter, we return to an old standby, one of our favorites: Lamb's
Quarters, Chenopodium album, providing tender palatable greens from early
spring well into the fall. Throughout it's life span, this annual has leaves with a
mild flavor making it a versatile culinary element--from smoothies to sautés.
It can be used in an cooking anywhere in place of spinach. And you are not
trading down nutritionally, as it is high in Vitamins A and C. Kristie, one of our
readers, found it as a useful source of Calcium for her son with a dairy allergy.
It's seeds are high in protein. One of it's relatives, Quinoa, is renowned and
grown for its seeds.
Once you've learned to identify this edible, you'll start to see it all over. It likes
gardens, waste places and disturbed soils, especially those with high nitrogen
content (see caution below about avoiding plants growing in high nitrogen
soils).
Also going under the name of White Goosefoot, Fat Hen and Pigweed (these
last two are not specific to this plant), Lamb's Quarters seems to be a plant with
an identity crisis. Whether animal or fowl, this flora is easy to identify... as
good eats.
LAMBS QUARTERS
-Important Safety Notes1. Do not collect from artificially fertilized area.
The plant concentrates nitrates, and according to a University of Pennsylvania website,
does so especially in drought conditions. This is a particular concern to ruminate
animals where nitrates are transformed into toxic nitrite in the rumen.
In the website sacredearth.com, Lamb's Quarters is described as a "purifier herb" that by
concentrating soil pollutants and artificial fertilizers can cleanse the soil. In so doing,
however it delivers these toxins to those that eat it. Lamb's Quarters found in
abundance, may indicate soil pollution and investigation is warranted to ensure it is
free of artificial fertilizers, poisons or other toxins in the runoff water feeding the area.
2. Do not confuse with Epazote (Teloxys ambrosioides).
Epazote is a Mexican bean spice, native to Central America, South America, and
Mexico which can be toxic if overeaten. Lamb's Quarters is much more common in the
U.S. The main distinguishing characteristic beside location is the SMELL: Epazote has a
strong, resinous smell, Lamb's Quarters has virtually no smell (other than smelling
green, like spinach would.)
3. Avoid Lamb's Quarters with red spotted leaves: that is an
indication of invasion by the spinach leaf miner larvae.
4. Like spinach, the plant contains oxalic acid, and care should
be taken by people with kidney stones.
LAMBS QUARTERS
IDENTIFICATION
lambs quarters seedling,
with permission aaron hager
university of illinois
Lamb's Quarters appears as a tiny microgreen in early spring in late April to
early May and grows into a branched, tree-like plant of 3 - 5 or more feet tall.
lambs quarters,
with permission aaron
hager university of
illinois
LAMBS QUARTERS
lambs quarters, grooved
non-woody stem, with
permission aaron hager
Although tree like, it is non-woody. The stem is grooved and can be streaked
with pink or maroon.
The leaves are alternate and change shape from the bottom of the plant to the
young lambs quarters plant
note white powdery
covering
LAMBS QUARTERS
top. The leaves near the base are rhomboid, wider at the base and are broadly
toothed giving the appearance of a Goosefoot. The leaves near the top of the
plant are entire (non-toothed) thinner and lance shaped and have a white
powdery coating on the undersurface.
This coating is often described as "mealy"
and can be rubbed off. The leaves appear
dusty and are water repellent.
The flowers which reside on the end of the
branches are small, green, radially
symmetric and inconspicuous.
-lambs quarters flowercropped photo from wikipedia, gnu
free document license, author rasbak
-flowering lambs quarterscropped photo from wikipedia, gnu
free document license, author rasbak
LAMBS QUARTERS
The plant is similar to its relative, the Mexican spice Epazote (Teloxys
ambrosioides), which can be toxic in large quantities. The best distinguishing
feature is the strong resinous (pine or turpentine) odor characteristic to Epazote
and lacking in Lamb's Quarters. Epazote is native to Central America, South
America and Mexico.
Lamb's Quarters seeds are tiny, black and oblong.
epazote.
lamb's quarters
relative and look-alike
source: usda
lamb's quarters inflorescence.
with permission aaron hager
LAMBS QUARTERS
HARVEST AND PREPARATION
The leaves of this Lamb's Quarters are edible from early spring and remain so
through the summer and into the fall. Late in the season, you'll like to harvest
the younger leaves on the upper flowering stem of the plant. These leaves will
provide wild edibles long past the time when dandelion and plantain have
become less palatable.
The flowers are less commonly eaten, but are edible and can be used fresh or
dried and pounded into a flour.
The tiny black seeds are a good source of protein, and have a pleasant taste.
They can be collected in late fall, when stalk becomes reddish. Cut off top part
of plant (with seed pods), place in bag and shake to remove and collect seeds.
Can be used as a grain, cooked or ground into flour.
LAMBS QUARTERS
USES
-as a medicinalWe are not aware of any herbal or medicinal use of Lamb's Quarters per se,
however, don't discount the Powerhouse of Greens! As Hippocrates first said:
"Let food by thy medicine." Wild greens have super nutritional profiles, often
higher than even organically grown greens. Greens are incredibly healing.
-as an edibleLamb's Quarters provides a source of edible greens late in the season, with
tender greens available from the top of the plant late into the fall.
The leaves can be used as a fresh green in a salad or smoothie, or can be cooked
in much the same fashion as spinach. The plant is referred to by some as "Wild
Spinach".
Similar to spinach, it reduces in size as it cooks and gives off its liquid. Also
like spinach, you can freeze it to use year round.
The flowers are edible fresh and were were dried in the sun and ground into
flour by Native Americans.
LAMBS QUARTERS
RECIPES
TABOULI WITH LAMB'S QUARTERS – RAW FOOD
• ½ CUP HEMP SEEDS (OR SPROUTED QUINOA OR CAULIFLOWER, PROCESSED
IN A FOOD PROCESSOR TO TINY, GRAIN-LIKE PIECES.)
• CHOPPED CUCUMBER
• CHOPPED TOMATO
• 1/8 RED PEPPER, CHOPPED
• 3 TBSP FRESH MINT, CHOPPED
• 3 TBSP FRESH PARSLEY, CHOPPED
• 3 TBSP FRESH LAMB'S QUARTERS, CHOPPED
• 1 CLOVE GARLIC, CHOPPED SMALL OR PRESSED
• 1 TBSP CHIVES, CHOPPED (OR CHOPPED RED ONION)
• JUICE OF ½ LEMON
• 2 TBSP OLIVE OIL
• SEA SALT TO TASTE
• PEPPER TO TASTE
mix all ingredients together and enjoy.
note: for a more traditional tabouli, though not
entirely raw version, use cooked quinoa or bulgar, in
place of hemp seeds
LAMBS QUARTERS
WILD EDIBLES SALAD
chop or tear romaine leaves as base.
add a handful of lamb's quarters leaves.
add other wild edibles you have: chickweed, violet
flowers and greens, red clover greens and flowers...
enjoy with your favorite dressing.
LAMBS QUARTERS
STRAWBERRY PEACH GREEN SMOOTHIE
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2 BANANAS
FRESH PEACH
½ CUP FROZEN STRAWBERRIES (OR FRESH)
ICE (USE ICE IF NOT USING FROZEN FRUIT)
HANDFUL OF LAMB'S QUARTERS
WATER TO COVER
blend until smooth and enjoy.
AVOCADO - KALE SALAD WITH LAMB'S QUARTERS
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1 BUNCH KALE, TORN OR CUT INTO SMALL PIECES
2 CUPS LAMB'S QUARTERS LEAVES
1 TBSP OLIVE OIL
½ TSP SALT
JUICE OF ½ LEMON
1 AVOCADO
¼ CUP SOAKED, CHOPPED SUNDRIED TOMATOES
¼ CUP PINE NUTS
1 SMALL TOMATO, CHOPPED
massage salt and olive oil into the kale and lamb's
quarters with your hands until greens are wilted and
shiny (they'll look steamed!)
mash avocado into greens to coat
add other ingredients and mix well.
LAMBS QUARTERS
LAMB'S QUARTERS CHICKPEA SALAD
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½
CUP LAMB'S QUARTERS GREENS, CHOPPED THINLY, CHIFFONADE
(PILE LEAVES ON EACH OTHER, ROLL, AND CUT INTO THIN STRIPS)
1 CUP COOKED (OR SPROUTED) CHICKPEAS (GARBANZO BEANS)
1-2 TBSP CHOPPED ONION (TO TASTE)
1 CHOPPED TOMATO
1 CLOVE CRUSHED GARLIC
½ CUP CHOPPED BLACK OLIVES
2 TBSP OLIVE OIL
1-2 TBSP LEMON JUICE (TO TASTE)
1 TBSP FRESH THYME OR FRESH OREGANO (OPTIONAL, BUT GIVES
DISH A DELICIOUS FRESH FLAVOR)
SEA SALT TO TASTE
PEPPER TO TASTE
CRUMBLED FETA CHEESE (OPTIONAL)
mix all ingredients. adjust seasoning and enjoy.
SAVORY TOMATO BASIL JUICE WITH LAMB'S QUARTERS
in a blender, blend tomato, handful basil, handful
lamb's quarters, celery, juice of a lemon.
pour through sprout bag, jelly bag or cheesecloth (to
separate pulp and make juice)
taste, and add some sea salt if desired.
enjoy!
LAMBS QUARTERS
RESOURCES
Nutrient
Proximates
Water
Energy
Protein
Total lipid (fat)
Carbohydrate, by difference
Fiber, total dietary
Minerals
Calcium, Ca
Iron, Fe
Magnesium, Mg
Phosphorus, P
Potassium, K
Sodium, Na
Zinc, Zn
Copper, Cu
Manganese, Mn
Selenium, Se
Units
Lamb's Quarters
g
kcal
g
g
g
g
160.02
58
5.76
1.26
9.00
3.8
164.18
41
5.35
0.47
6.75
4.3
mg
mg
mg
mg
mg
mg
mg
mg
mg
mcg
464
1.26
41
81
518
477
0.54
0.355
0.945
1.6
245
6.43
157
101
839
551
1.37
0.313
1.683
2.7
USDA Nutrient Data Laboratory
Spinach
LAMBS QUARTERS
Nutrient
Units
Vitamins
Vitamin C, total ascorbic acid
Thiamin
Riboflavin
Niacin
Pantothenic acid
Vitamin B-6
Folate, total
Choline, total
Betaine
Vitamin B-12
Vitamin A, RAE
Retinol
Carotene, beta
Carotene, alpha
Cryptoxanthin, beta
Vitamin A, IU
Lycopene
Lutein + zeaxanthin
Vitamin E (alpha-tocopherol)
Vitamin E, added
Vitamin K (phylloquinone)
Lipids
Fatty acids, total saturated
Fatty acids, total polyunsaturated
Cholesterol
Lamb's Quarters
Spinach
mg
mg
mg
mg
mg
mg
mcg
mg
mg
mcg
mcg_RAE
mcg
mcg
mcg
mcg
IU
mcg
mcg
mg
mg
mcg
66.6
0.180
0.468
1.620
0.112
0.313
25
0.9
0.5
0.00
704
0
8438
7
0
14069
0
3343
N/A
N/A
889.6
17.6
0.171
0.425
0.882
0.261
0.436
263
35.5
1038.6
0.00
943
0
11318
0
0
18866
0
20354
3.74
0.00
888.5
g
g
mg
0.094
0.553
0
0.077
0.196
0
USDA Nutrient Data Laboratory
LAMBS QUARTERS
-REFERENCES•
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Edible Wild Plants, A North American Field Guide, Thomas Elias and Peter
Dykeman
A Modern Herbal, Mrs. Maud Grieve
-WEB RESOURCES-
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Wikipedia
Wild Man Steve Brill
Prodigal Gardens
Sacred Earth
University of Pennsylvania Site on Poisonous Plants for Animals
USDA Nutrient Lab
-PHOTOS-
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FoodUnderFoot.com
Wikipedia, GNU Free Documentation Licence, author Rasbak
Weed Science, University of Illinois, permission by Aaron
Hager
US Department of Agriculture