The forest on your plate

What are wild herbs?

Wild herbs are plants that grow in the wild and are not intentionally cultivated by humans. They develop independently without human intervention and belong to herbaceous plant forms. They are often also called weeds — a term that can convey a more neutral or even positive view of what is commonly referred to as "weed".

Unlike bred ornamental plants, which often do not meet the needs of local insects, wild herbs have adapted over many generations to interactions with their environment. This close relationship with pollinating insects is based on coevolution — a process in which both partners influence and evolve with one another.

Besides their natural occurrence, wild herbs are increasingly cultivated as well, for example in nurseries, on fields or in private gardens. Some species also do well in pots.

Which wild herbs are edible?

Many native wild plants can not only be identified reliably but also used easily in the kitchen. A variety of them provide tasty and diverse ingredients throughout the year — from tender spring leaves to aromatic summer flowers and hardy winter herbs.

In spring the season begins with particularly tender and flavourful species. Ramsons (wild garlic) give off an intense garlic aroma and are excellent for savoury dishes. Dandelion delights with its young leaves in salads, while ground elder offers a parsley-like aroma. Garlic mustard adds a piquant note to wild herb mixes and ribwort plantain complements salads with mild leaves and flower buds that can taste somewhat mushroom-like.

During the summer months many herbs broaden the selection: wild oregano enhances dishes with a Mediterranean touch, the sweet flowers of red clover are edible. The delicate flowers of cuckooflower lend a natural flavour to drinks or desserts. Wild carrot surprises with an anise-like taste and works well in creative preparations.

In autumn new species appear. Ground ivy has a bitter, slightly minty taste and suits savoury dishes. Lady's mantle is versatile and can be used, for example, in spinach dishes or as a flavourful addition to soups. Sorrel and wood sorrel bring a fresh, tart component and enrich many recipes with their characteristic note.

Even in the cold season you do not have to forgo fresh wild greens. Plants like daisies are available year-round and provide a subtle seasoning with their small leaves and flowers. Nettles are particularly nutrient-rich and very versatile. Chickweed, bedstraw and other robust herbs survive mild winters and still yield fresh greens. Beyond these well-known species it is also worth discovering less familiar wild herbs such as yarrow, ground elder or garlic mustard.

Why are wild herbs so healthy?

Wild herbs are considered true powerhouses for our health — and not without reason. They are characterised by an exceptional density of valuable nutrients that often far exceeds what conventional vegetables offer.

A key health advantage is their remarkable content of vitamins. Plants like nettle or chickweed provide, when fresh, significant amounts of vitamins A, B1, B2, C and E, sometimes even surpassing well-known vitamin sources such as lemon. These micronutrients fulfil important roles for immune defence, cell protection, metabolic processes and the nervous system.

The content of minerals is also noteworthy. Many of these plants contain considerably more iron, potassium or magnesium than some cultivated vegetables. Iron, for instance, which is important for blood formation, occurs in above-average amounts in wild herbs like ground elder or chickweed. These minerals support not only cellular functions and nerve conduction but also bone stability and heart health.

In addition, wild herbs provide a variety of secondary plant compounds that have specific health effects. Essential oils often have anti-inflammatory or antimicrobial properties, bitter compounds promote digestion and tannins can have beneficial effects on the gastrointestinal tract. Flavonoids act as antioxidants and help reduce oxidative stress, while mustard oils — typical constituents of many brassicas — may even exhibit anti‑tumour potentials.

Particularly fascinating is also the content of biophotons, which are present in large amounts in fresh wild herbs. These light quanta are produced by solar energy and, according to some hypotheses, may have a regulatory effect on cellular communication and metabolic processes in the body. As wild herbs are often harvested directly from nature and eaten unprocessed, this light energy remains largely preserved — another advantage compared with stored or processed vegetables.

This potential is complemented by a high content of chlorophyll, the green plant pigment that is not only important for photosynthesis but can also help the body with detoxification and cell regeneration.

Which plant parts are edible?

Many plants have different edible parts that can be used depending on the species. Young leaves are often tender and mild in flavour, while older leaves have a more intense taste. Flowers are not only attractive but also edible and add colour and freshness to dishes.

Stems are edible as well — young stems are often tender and tasty, while hollow stems can have a leek‑like taste. Roots are nutrient‑rich and can be used in various ways. Finally, seeds are edible and rich in valuable nutrients in many plants. Depending on the plant, different parts can be used to benefit from their diversity.

Where can you forage wild herbs?

Wild herbs can be found in many different locations depending on the plants' habitat needs. Natural meadows that are little or not at all influenced by humans are particularly suitable and provide ideal conditions for many wild species. Roadside verges and flower strips in rural or urban areas are often rich in herbs, as they offer a variety of soil types and moisture conditions beneficial to plants.

Forests, especially their edges and clearings, offer many opportunities to discover wild herbs, with species diversity varying by tree type and light conditions. At wetter waterside locations grow plants adapted to moist conditions. In urban areas such as parks, brownfields or courtyards, many wild herbs can be found provided the sites are not contaminated by pollution.

Foraging wild herbs is, however, subject to legal restrictions. In nature reserves collecting is usually prohibited. It is also important to gather only reasonable amounts to avoid endangering populations and to preserve plant diversity in the long term.

How to use wild herbs: practical tips

• Mix wild herbs like ground elder or dandelion with other salad leaves to enrich your meals with vitamins and minerals.
• Make a wild herb pesto. Blend a handful of wild herbs, nuts or seeds, hard cheese (or nutritional yeast flakes for a vegan version), olive oil, salt, pepper and a little lemon juice into a tasty pesto.
• Add wild herbs such as nettle or mugwort shortly before the end of cooking to intensify the flavour of soups.
• Turn wild herbs into herb butter. Mix finely chopped wild herbs with soft butter and season with salt, pepper and a little lemon juice — perfect with fresh bread or potatoes.
• Add fresh herbs like chickweed or nettle to your green smoothie for a healthy energy boost.
• Stir fresh wild herbs into quark or soft cheese and season with salt, pepper and a squeeze of lemon for a delicious spread.
• Dry wild herbs. Hang herbs such as ground ivy or mugwort in small bundles in a dry place to use later as spices or tea.
• Prepare an aromatic filling from wild herbs such as daisies or mugwort for vegetables, pasta or meat.
• Process herbs like St. John's wort with oil and beeswax into a healing salve for skin irritations or wounds.
• Brew wild herbs such as lady's mantle or daisies as a tea to utilise their soothing effects.
• Use wild herbs as decoration — flowers like daisies or dandelion can beautify salads and other dishes while adding a unique flavour.

Edible wild herbs are not only a healthy addition to our diet but also a valuable connection to nature. They are rich in nutrients and can be used in the kitchen in a variety of ways for both flavour and health benefits.