Weed recommend...
A pharmacist and a dietitian tell LISA SALMON which health-boosting edible plants should end up on your plate or in your mug rather than on the compost heap
WEEDS are defined as and wild unwanted garden nuisances – but many people might think differently about them if they understood their true value.
“Today’s weeds were our ancestors’ medicine cabinet,” explains Tea Advisory Panel dietitian Dr Carrie Ruxton. “From teas to soups and garnishes, they have a role in our diets – but identify edible weeds properly, as some plants such as hemlock, deadly nightshade and foxgloves contain powerful toxins which can cause illness, and even kill.”
Here, Dr Ruxton and pharmacist Roy Lamb, co-founder of Nasslor Healthdrinks, which makes Emunity Nettle drinks, highlight four weeds that could be added to your superfood cupboard instead of your compost bin...
NETTLES
Nettles contain vital amino acid levels comparable to chicken, and similar amounts of omega-3 to those found in spinach, says Roy. Per serving, up to 100% of the recommended daily intake of vitamin A, 50% of calcium, 20% of fibre and 12% of iron, can be provided by nettles, he explains.
Dr Ruxton says: “A study of postmenopausal women found a preparation made from nettles reduced hot flashes and increased quality of life. Always pick them in the spring when they’re most nutritious, and discard the woody parts.”
How to use it: There are several ways to prepare nettles for consumption, advises Roy.
To render the sting harmless, drop them in a pot of boiling salted water for a few minutes, or they can be dried using a dehydrator, or soaked in water for a few days.
After this, they can be converted into nettle pesto or soup, or as an infusion in tea.
CHAMOMILE
This common flower has long been championed as a way to ensure a good night’s sleep, but its fanbase is larger than just old wives, stresses Roy.
Scientific evidence suggests chamomile has a range of health benefits, as its flowers contain chemicals shown to be moderate antioxidants and antimicrobials. Additionally, studies have indicated potent anti-inflammatory action and some cholesterollowering activities, he points out.
Dr Ruxton adds: “Just one daily serving of chamomile tea improves sleep quality and control of blood sugar levels, according to a scientific review. Steeping the teabag for 15 minutes ensures optimal levels of the bioactive properties, including polyphenols and prebiotics.” How to use it: Chamomile flowers can be washed, dried and used on their own, or as a blend, in herbal teas. For desserts, such as panna cotta, Chamomile also makes an attractive and healthy garnish, although Roy warns it can cause allergic reactions, so take care.
ELDERFLOWER
Studies suggest elder is a rich source of bioactive compounds, such as polyphenols, which can be antipyretic (fever-reducing), diuretic, antibacterial and anti-inflammatory, says Roy.
How to use it: Elderflower cordial dates back to Roman times, and many people make their own elderflower ‘champagne’.
Roy points out that dried elderflowers contain a lot less goodness than fresh.