Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Plant breeding wikipedia , lookup
Plant reproduction wikipedia , lookup
Plant physiology wikipedia , lookup
Plant defense against herbivory wikipedia , lookup
Plant secondary metabolism wikipedia , lookup
Plant ecology wikipedia , lookup
Plant nutrition wikipedia , lookup
Plant morphology wikipedia , lookup
Plant evolutionary developmental biology wikipedia , lookup
-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 • • • • • • 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 • • • • • • • • • 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 • • • • • • • • • • • • 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• • Edible Wild Plants, A North American Field Guide, Thomas Elias and Peter Dykeman A Modern Herbal, Mrs. Maud Grieve -WEB RESOURCES- • • • • • • Wikipedia Wild Man Steve Brill Prodigal Gardens Sacred Earth University of Pennsylvania Site on Poisonous Plants for Animals USDA Nutrient Lab -PHOTOS- • • • • FoodUnderFoot.com Wikipedia, GNU Free Documentation Licence, author Rasbak Weed Science, University of Illinois, permission by Aaron Hager US Department of Agriculture