Superfoods by the wayside: you can find these three wild herbs now
Do you swear by supplements? They're right on your doorstep too. Ex-self-supporter Joscha Boner reveals his three absolute favourite plants: easy to recognise and easy to find everywhere.
Wintertime is supplement time. Many kitchen cupboards are currently overflowing with food supplements. The immune system should be boosted even more than usual with vitamin D, C, zinc and co. It is already difficult to get all the important nutrients from our diet anyway.
Joscha Boner is convinced that it wouldn't be that complicated and it would be free. The 30-year-old from Graubünden lived as a self-caterer from 2020 to 2023. Today, he gives wild herb and other nature courses.
"Many people don't have time for hours of collecting or a garden. But that's not necessary," says Joscha. Here are three of his favourite supplements from nature that are easy to find and can't be mistaken:
Tree needles
Yes, the festive season is over. And you should no longer use the needles from last year's Christmas tree - unless it was an organic tree - because of pesticides. But other conifers can give you that extra dose of power in winter.
Location Pines and stone pines grow in sunny, dry and stony areas, while spruces and firs grow in damp, shady areas.
Which part? Isolated needles or buds in the spring.
Source: Regnum-Invi/Shutterstock
How to process? You can use the needles freshly picked from all the species mentioned above. Alternatively, you can dry them for about a week in an airy, bright place (not in direct sunlight) or in a dehydrator or oven at below 50 degrees. They can then be stored or processed into:
- Tea Cut the (dried) needles into small pieces. Use one to two teaspoons per cup and put them in a pan of boiling water. Be sure to close it with a lid. This keeps the essential oils in the drink. Leave the needles to infuse for ten to 15 minutes. If necessary, you can add a little honey.
- Powder Grind the dried needles into a fine powder in a mortar or a spice or coffee grinder. Pour this into an airtight jar. You can add the powder to smoothies or dishes, for example.
- Cough syrup Take a handful of fresh, young needles (especially from pines and spruces). Put them in a small pot with about 250 millilitres of water. Bring to the boil and simmer the needles over a low heat for about ten to 15 minutes. Strain the liquid (e.g. with a cheesecloth), allow the brew to cool slightly until it is lukewarm and stir in one to two tablespoons of honey. Pour the cough syrup into a sterilised container. Use it within a few days.
Effect The needles support the immune system due to their high vitamin C content and have an anti-inflammatory effect. They also have a calming and expectorant effect, especially in the case of respiratory diseases.
Attention! Do not use yew needles, as they are poisonous. However, only use a few needles from the wholesome species, as they have a high content of essential oils. This can irritate the mucous membranes if overdosed
Source: Iva Vagnerova/Shutterstock
You might exclaim at the next two plants: "They don't even grow in winter!" True, but you'll still find their remnants from spring and summer.
Dandelion roots
Location The dandelion grows in almost all sunny locations. When there is no snow, you can find its typical rosette of leaves among the grass in meadows, on roadsides and in parks.
Appearance In winter, a few dandelion leaves remain as a rosette. They look like this, for example:
Source: Joscha Boner
Which part? What you need are the roots of the dandelion. This is where it stores its energy in winter. You can dig them up as long as the ground is not frozen.
How to process? Wash the roots first. Separate the fine side roots and cut the main roots into thin slices. Now you can dry them in an airy, dry place for about a week or in a dehydrator at around 40 degrees. You can then process them into:
- Tea: Add about one to two teaspoons of chopped dandelion roots to 250 millilitres of water and boil for ten to 15 minutes. Pour the brew through a sieve and pour the tea into a cup. If required, you can sweeten the tea with honey.
- Coffee: Roast the root pieces in the oven at 150 to 180 degrees. They will turn dark brown after 30 to 40 minutes. You can then cool them down, grind them and brew them as coffee grounds.
- Vegetables: Fry the thin root slices in butter. Now you can use them as an ingredient in soups, stews or salads.
- Tincture: Put the root pieces in a jam jar with high-proof alcohol. Leave to infuse in a dark place and shake regularly. After four to six weeks, you can strain it (for example with a straining cloth) and add a few drops of the tincture to the water.
Effect Dandelion roots help with flatulence, bloating and water retention. They contain antibacterial and anti-inflammatory substances. They are often used for detoxification and pain relief.
Watch out! When collecting dandelions, you should also ensure that they do not grow in an area where pesticides are used.
Stinging nettle roots
Location The stinging nettle particularly likes moist and nutrient-rich locations such as banks, forest edges and fallow land.
Appearance Nettles can be recognised in winter by their dry stems. They look like this, for example:
Source: Joscha Boner
Source: Joscha Boner
Which part? Once you've discovered a stinging nettle, it's time to dig. Because in winter it draws its energy back into the roots: you need this part. If the ground is not frozen, you can dig it up easily.
How to process them You should wash the roots thoroughly. You can then cut them into small pieces and place them in a warm, dry place on a cloth or grid. After about a week, they will be dry and you can use them to prepare:
- Tea: Add about one to two teaspoons of crushed nettle roots to 250 millilitres of water and boil it for ten to 15 minutes.
- Tincture: Fill a jam jar halfway with the roots. Cover with high-proof alcohol. Seal the jar and leave to infuse in a dark, cool place. It is best to shake it regularly. After four to six weeks, strain the roots (for example with a straining cloth) and pour the tincture into a small jar. You can now take it in small doses.
- Cough syrup: Boil the roots together with water and honey.
- Powder: Grind the roots with a blender or coffee grinder. The powder can either be filled into empty capsules or taken as a dietary supplement.
Effect Nettle roots strengthen the body's defences and promote healthy bladder function. They contain anti-inflammatory active ingredients that can relieve pain. They are also said to help with hair loss and prostate problems.
Watch out! When collecting nettles, you should also make sure that they do not grow in an area where pesticides are used.
Header image: Christian Walker
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Darina Schweizer
Senior Editor
Darina.Schweizer@digitecgalaxus.chI like anything that has four legs or roots. The books I enjoy let me peer into the abyss of the human psyche. Unlike those wretched mountains that are forever blocking the view – especially of the sea. Lighthouses are a great place for getting some fresh air too, you know?
