workshop handouts, recipes & more.


for those of you who missed the handout from my recent workshop. . .recipes and nutritive facts below. thanks to everyone who came out! stay tuned for future walks / workshops.

WILD WEEDS NUTRITIVE FACTS (from katrina blair’s book: the wild wisdom of weeds)

vitamin c – chickweed, dandelion, marshmallow, lambs quarters, amaranth, purslane, dock

vitamin e – knotweed, purslane, plantain, dandelion, clover, dock, grasses

iron– amaranth, dock, lambs quarters, dandelion, mustard, clover, mallow

calcium – dandelion, clover, lambs quarters, amaranth, purslane, grass, plantain

magnesium – lambs quarters, marshmallow, knotweed, mustard, grass

manganese – dock, purslane, lambs quarters, amaranth, grass

potassium – clover, lambs quarters, thistle, amaranth, dandelion, mustard, plantain, grass

anti-depressant – purslane, thistle, chickweed, marshmallow, mustard, knotweed

anti-inflammatory – grass, amaranth, chickweed, marshmallow, purslane, plantain

omega-3 fatty acids – purslane, mallow, plantain, knotweed, chickweed

digestive – amaranth, lambs quarters, dandelion, dock, grass, plantain, mallow

pms / menopause – clover, purslane, mallow, plantain, chickweed


green juice

  • 4 cups greens (dandelion, dock, chickweed, lambs quarters, amaranth, purslane, mallow, knotweed, plantain, etc)
  • 3 cups waterblend the greens and the water, strain out the juice, and enjoy the green liquid right away to help mineralize, hydrate and alkalanize your body. the pulp can be used as a green face mask, or anywhere else on the body that might need some healing and anti-flammatory action.

weedy pesto

4-6 cups wild green weeds

  • 1/2 cup olive oil
  • 1-2 cloves garlic
  • 1/2 tsp salt.
  • 2 tbsp. lemon juice / organic apple cider vinegar

blend and enjoy, add more oil or lemon juice to taste.

dandelion root latte

  • 3 tablespoons coarsely chopped roasted dandelion roots (you can also use chaga)
  • 2-4 cups water
  • 2 tablespoons grass-fed butter, ghee or coconut oil
  • pinch of cinnamon
  • pinch of sea salt
  • tsp honey
  • bee pollen

simmer roots (don’t boil) in water for 15-30 min, until you have a dark coloured tea. put oil, cinnamon, salt and honey in blender, add strained tea, blend until frothy, top with bee pollen (optional) —-bam. enjoy.

green chips

a few handfuls of wild greens (dandelion, plantain, etc)

  • olive oil / sesame oil
  • (tamari – optional)
  • sea salt

toss greens in oil and salt, spread out on parchment paper on a baking sheet. place in a greenhouse/dehydrator/oven at low temperature until crispy.

herbal vinegar

  • 1 large glass jar
  • organic raw apple cider vinegar / kombucha vinegar
  • wild-crafted / garden grown herbs / garlic, onions, hotpeppers, etc. (optional)

chop herbs roughly, add to jar and cover completely with vinegar. cover with a bit of parchment/waxed paper and lid. allow to infuse at least one lunar cycle.

herb infused honey

  • leaves or flowers
  • honey

roughly chop herbs, add to a glass jar, cover until jar is full with honey, let sit at lease one lunar cycle. warm honey slightly to strain, then use as needed.

basic herbal syrup recipe

  • 2-3 cups plant material
  • 4 cups water
  • 1.5 cups of honey

in water, simmer the plant material at low heat until you have a strong tea. reduce by about half for concentration. add honey. you can add a small amount of a tincture or alcohol as a preservative. refrigerate and use as needed, for food or medicine. this recipe can be doubled or tripled for larger batches.

herb salt

  • garden herbs (oregano, thyme, lovage, parsley, basil, rosemary, etc) / juniper berries / evergreen needles / wild bay, etc
  • sea salt

combine in a blender and spread out in a thin layer to dry. stir once in awhile.



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