Photo: frankenstoen on flickr

The most healthful vegetables growing in your backyard could be weeds. Lambsquarters and purslane, described by Michael Pollan as “two of the most nutritious plants in the world,” are common wild greens. They thrive in urban environments, popping up in garden plots and sidewalk cracks from Toronto to Texas. They are vital components of many traditional cuisines from around the world. The people of Crete, some of the healthiest in the world, consume huge quantities of foraged greens. Edible weeds have higher levels of nutrients than most domesticated vegetables that humans have selected for sweetness and durability. Most wild greens produce bitter phytochemical compounds that defend against pests and disease.

Some edible weeds, like lambsquarters (see photo above), are suprisingly mild. This relative of spinach is similar in flavor but has a distinct earthy undertone. Lambsquarters is easily identified by the white powder found on the underside of its goosefoot shaped green leaves. Young, tender lambsquarters plants are about 12 inches tall, but can grow up to 4 feet. The leaves can be eaten raw in salads, but they taste best sauteed in olive oil with onion or garlic. Mature plants produce edible seeds that add a pleasant poppy seed-like crunch to pasta dishes. You can experiment with substituing lambsquarters for more common greens in recipes.

Native to India, purslane (see photo on the right) can also be found all over the world. The plant stays low to the ground, and is commonly found creeping along lawns and sidewalk edges. This fleshy succulent has emerald-colored leaves that add a citrusy crunch to salads, stir fries, and soups. Purslane is particularly nutritious and contains more omega-3 fatty acids than any other vegetable.

As with all wild foods, be absolutely sure you have identified the plant before eating it. Some plants, like poison hemlock, have killed foragers. Also, avoid foraging in areas full of dog droppings or areas next to heavy traffic. After considering the risk and taking the proper precautions, adding wild foods to your diet will reward you with nutrition and variety.

Spaghetti with Lambsquarters, Onion, and Garlic.

This recipe showcases the flavor of wild greens and comes together quickly enough for a perfect weeknight meal. Be sure to shred the greens finely and slice the onion into thin, long pieces so that it mimics the shape of the spaghetti. The anchovies add a savory richness but can be omitted. Makes 4 servings.

Ingredients:

• ¼ cup olive oil
• 1 tablespoon red chili flakes
• 1 yellow onion, cut in half and thinly sliced
• 2 anchovies (optional)
• 2 cloves garlic, chopped
• 5 cups lambsquarters, finely chopped
• juice of half a lemon
• 8 ounces spaghetti

Preparation:

1. Place a pot of water to boil on the stove for the pasta. Warm the olive oil and chili flakes in a skillet and add the onion and some salt to taste. Saute for about 10 minutes on medium heat until the onion is translucent.
2. Add the anchovies to the onions and break them up with a window spoon until they hve dissolved into the vegetable mixture.
3. Add the garlic and cook until lightly browned.
4. Add the greens and sautee over medium heat until wilted add flavor with the lemon juice.
5. Cook the spaghetti in boiling salted water until al dente. Drain the water and add it to the greens. Season with salt and freshly ground paper, and toss well to evenly coat the spaghetti.