Hello dear ones,
We went foraging for this precious treasures in nature this week and I got the inspiration from there to share my knowledge about the three wild edible super greens. Spring is the season in which our body needs rejuvenation and detox, and these foods are very good for this cause. They are super rich in nutrients and they are free. All we need to do is to go for a nice walk somewhere in nature (which will also have a good effect on our health) and pick them up. If we don’t have the opportunity to go somewhere far from the city, I will tell you that I have also seen them in parks, or even on a sidewalk. Probably they would be much cleaner if you pick them up in some meadow in the mountains, but if this is not your case you can just leave them for half an hour in water mixed with one spoon of baking soda and then rinse them so you don’t have that sodium taste after. So, what is this mega gift that nature has given us? It is nettle, sorrel and dock. Firstly I will share a little bit about the properties of each plant, and later I will share with you how it is used in the traditional Bulgarian cuisine.
Let’s start with common nettle also known as stinging nettle (Urtica dioca). It sounds scary, I know because this plant can cause you pain while picking it, but there are ways in which you can protect yourself. You can wear gloves, for example, or you can do it the way I do it. You can see in the pictures that is left up on the collage how I am picking the nettle just by using my thumb and index finger, and gently I tear just the head of the nettle which is the first four to six leaves. I usually don’t hurt myself, but sometimes it happens that it gets a little stingy, and it is ok. I will even tell you that this is actually healthy for your bloodstream and heart. If it gets too painful, you can get the juice of the stem and put it on the part that is affected. Stinging nettle is a super green because it has anti-inflammatory, antibacterial and antihistamine properties. It is wildly known for its concentration of iron and proteins. It is a perfect for food vegetarians and vegans, but it can also be used as tea or in smoothie.
The other ones that are not “dangerous”:
Sorrel (Rumex accetosa) is rich in vitamin A and vitamin C, magnesium and iron, as well as fiber. It is a leafy green that is used in many different cuisines all over the world, as food but also as a herb.
And last but not least is the dock (Rumex crispus). Just like the other leafy greens, the dock is very reach on Iron and other vitamins and minerals, which make the absorption bigger.
With the recipes I will start with my favorite which is Banitza. We can use all the leafy greens from above, or chose one kind. I, personally, find the banitza with just nettle to be too heavy for my taste, but mixed with some other greens or other veggies, it is delicious.
Vegan Banitza with leafy greens.
Products:
400 gr of filo dough
300-500 gr of leafy greens
Tablespoon of Salt
Teaspoon of Baking soda
Oil
3–4 tablespoons of Corn flour
Water
In one cup 250ml, we mix the dry ingredients, salt, baking soda and corn flour. The put fill 1/3 of the cup with oil and the rest with water. Mix it well with a spoon.
I have tried three versions of the way I use the leafy greens, fully raw, mildly cooked until softened and fully cooked, and the second version I like the most, but you can do it however you prefer.
We spread the mixture from the cup on one piece of filo dough, then put the leafy greens either all over the whole piece or just in one row and the then roll it. We do this with each piece of the dough. If you have some preference about the Banitza being thicker, you can use two pieces of the dough for one roll.
We bake on 180/190 Celsius for 30 minutes, but I advise you to check it from time to time, because in my experience many stoves are different. The picture up left in the collage is where you can see how it looks when it is ready, what color it should be.
Leafy green are used in many soups and stews. We made it with rice, as creamy soup with mushroom paste and as banitza. I also heard that nettle pesto is super delicious, I have never tried to do it, but I was inspired to search for a recipe and hopefully make it soon. I am sharing below the video, which I really liked.
As I mentioned, we can also make a smoothie. We need one banana, two dates, two handsful of leafy greens and water. Blend it and voala, you have a great breakfast that gives an energy boost, and you can have many needed nutrients for the body in just one glass
I hope the blog inspired you, that next time when you go for a walk you will notice this plants and include them in your diet.
Love,
Marija
