Foraging Wild And Healing Foods: 30 Plants and Fungi For Wildcrafting and Wellness!

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517Thag-5dL._SX331_BO1,204,203,200_ It’s been a while since I’ve posted – and mostly because I’ve been deep, deep, deep in the world of freelance writing about all sorts of health, wellness, and healing topics related to food, herbalism, and so much more!

Which is why I’m excited to share with you one of my recent efforts, Foraging Wild and Healing Foods!  It was a delight and wonder to work with author Rodger Kinnard in collaborating and putting together some of the information that went into this compact and amazing guide, who then went on to furnish, write, and publish the final format.  You can find it published for paperback and E-book on Amazon – click here if you’re interested in having one all your own.

I didn’t design the cover, but can I just interject for a moment first that it is absolutely gorgeous!??

This book is amazing, as it brings us all one step closer to remembering that our food is our medicine and we can access it all ourselves at any time, all while feeling empowered.  Each plant entry not only describes how to identify it, where to find it and poisonous look-alikes- but also its traditional and researched healing effects, along with nutritional benefits.

Oh yes- and also, some nice tips on how to prepare the wild-foraged food (frying, marinading, boiling, blanching, etc.) so you can fully immerse your wildcrafting experience right there in your kitchen!

Herbalism, wildcrafting, and even the culinary arts are not so far apart from accessing personal healing, after all.  Food, along with herbs, are the keys to wellness and preventing illness…and this book helps us remember that.  A big thanks to Rodger Kinnard for my involvement- an amazing author who will have forthcoming, magnificent books in the future, I’m sure!

No, hopefully not all my blog posts from now on will be nothing but advertisements about my professional accomplishments and a severe lack of fun stuff.  But at the very least, I’m hoping that pushing this post out here for both Mr. Kinnard and myself will help me get back into the habit of churning out more.  In fact, I have one article soon to come, all about herbal Simple Syrups (I like to call them “Simpler’s Syrups”!) including recipes and stunning photos.

Stay tuned for more articles about herbal preparations, health benefits, discussions, recipes, and updates on what’s going on in my herbal world in Iowa.

Adrian White, Herbalist and Writer

The Herbal Neti – Sinus Care, Herbs and the Neti Pot

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IMG_1390This article is dedicated to those funky, dry late-winter months, blending into Spring– where cold and flu season seems to be over, and yet you find yourself still blowing your nose, over and over.  You might be a bit unsure whether what you are dealing with is allergies, or the last cold to kick your butt of the season.

In fact, at this very particular time right now of late Winter/early Spring, I’ve been seeing and hearing a lot about folks coming down with something: not quite a cold, but not quite something easy to ignore, either.

My community is specifically at the mercy of weird “quasi-colds,” post-cold sinus rebounds and just being plain-old stuffed up, even dry (or the opposite: gunky).  Symptoms have included inflamed, stuffy sinuses, allergies, plugged ears, and the vestige of a cough, with some lingering respiratory issues as if they have just overcome a cold.  Sometimes there are even swollen lymph nodes, tonsils, and throat symptoms thrown into the mix.  Sound familiar?

Ginger root – A favorite addition to the Neti!

I have found myself hesitant to just recommend the typical cold and flu herbs in these situations.  Immunity is always important to focus on, and the tried-and-true bulls-eye of the practicing herbalist.  But what about the best relief, on top of all that- and with the help of herbs used at home?

The past couple years, Neti pots have been my constant go-to when I’m in the midst of cold, flu, and allergy troubles.  Especially when it takes a while for those typical immune-stimulating anti-cold herbs to kick in, or an herbal steam just won’t get into the sinuses fast enough- I open up my cupboard and take my Neti pot off the shelf.

I started with the standard salt rinse in the pot, as usual, with strong warm water.  Then one day, it hit me: the Neti rinse could easily use a bit of an herbal twist, particularly after I happened upon an herb shop’s Sinus Care tincture: formulated specifically for the Neti pot!  Since then, I can’t resist adding a supporting herb into the mix each time, depending on the type of sinus issue or cold I’m dealing with.

There are so many varieties of herbs, and varieties of herbal actions, that would suit a Neti rinse perfectly: vasodilating, bronchiodilating, anti-inflammatory, antiviral and antimicrobial.  If you have dry sinuses, you can rinse with moistening herbs; goopy sinuses, and you can turn to more drawing and drying ones.  Through my personal explorations with my Neti pot, I’ve found a delightful selection of herbs to include in my rinses – which I will be happily covering in this article.

*Dosage/Preparation: To each Neti Rinse you prepare, use warm (not hot!) water, and add roughly a teaspoon of salt.  Neti solution should not be too salty- to taste, the water should be “as salty as your tears.”

To each solution, add about 10-20 drops tincture, or whatever you are comfortable.

If you aren’t comfortable with tinctures- or, if you don’t have a tincture of any these herbs handy- you can make a tea, decoction, infusion, or tisane of these herbs, but make sure that the plant matter is WELL STRAINED to avoid  putting any thing foreign in your sinuses that shouldn’t be there, and could only make matters worse.


Ragwort – A close relative of Chamomile and Feverfew, that grows in some wild corners of Iowa. A lot of these plants that are all related, often are reputed to have similar effects, even within the same family.

GINGER (Zingiber officinalis) – Warm and damp, this culinary root is prime for drier sinuses, with or without accompanying dull pressure, and those dealing with lingering viral infection.  Ginger is one of an exclusive circle of helpful herbs that can stave off a good deal of viral activity, while modern medicine has yet to come up with anything synthetically antiviral to match.  So this makes Ginger great for colds or viral bugs, soothing what feels like inflammation and a lot of pressure- and, overall, quite unique.

Surprisingly, while you might think Ginger could “burn,” my very potent Ginger tinctures haven’t caused a single discomfort, though I’m sure you would have to be careful with a decoction. You can replace Ginger with native Wild Ginger if you’d prefer, though Wild Ginger is not reputedly anti-viral.

CHAMOMILE (Matricaria chamomilla)
Or, along the same lines, Feverfew (Tanacetum parthenium).  Sinus headaches/pressure with either drip or dryness could call for either of these two white-flowered, dainty and aromatic herbs, especially if there is sneezing involved, and they are both relatively easy to find in herb gardens and herbal sections of food stores.  Sinus allergies are a good target – whether runny or dry, these two plants are known to prevent histamine reaction in a unique way, and a rinse with these is quite gentle.

If you have sinus issues or allergies that often transform into migraines, these could be your buddies especially.  A warning to those allergic to Ragweed pollen- avoid these herbs and anything in the Asteraceae family altogether.  They will most likely make you feel much, much worse.

RAGWEED (Ambrosia
– Before you say “What?  Why?!!?”  Ragweed can be amazing for those of us who are not allergic to its pollen.  Again- if you know you are allergic to Ragweed or other Asterids, steer clear!  For those who aren’t (including myself), a tincture or tea of in-season Ragweed blooms can provide amazing relief, particularly when you feel a histamine reaction going on.  I experimented with some tincture last Summer for some dusty-stuff sinus problems, and wow- just, wow.

Goldenrod Flowers in Driftless Region, Iowa – Photo by Adrian White

This is best aimed at allergy-related sinus issues specifically, and less so for cold or viral stuff.  If you are the brave sort of Ragweed-allergic, I’ve been told that Ragweed leaf (NOT flower) can be alright and less harmful to Ragweed-sufferers…but that is not a recommendation or suggestion.  Experiment at your own risk please.

GOLDENROD (Solidago canadensis + other species)
– The dried blossoms of Goldenrod are similar to Chamomile or Feverfew in action, making it best suited to allergies once again- but more so the damp and drippy kind.  For whatever magical reason too, this plant has a stronger affinity to pet allergies, and sinus flare-ups that might happen as a result.

Another great thing about it, is it’s well-known support of Ragweed allergies.  Growing right next to Ragweed in the Fall and blooming twice as showily, not many folks know that a well-worked herbal cure to Ragweed allergies might be growing just a couple feet away…

Goldenrod flowers have a sweet, astringent and pleasant flavor that overall I love adding to herbal allergy blends of any sort.  Out of all the possible Neti, sinus and allergy herbs altogether too, Goldenrod stands out as my very favorite- combine this one with Ginger if you’re having a viral cold with a fever, and it could help bring the fever down.

USNEA (Usnea spp.)
– How I wish I had my own photo of this beautiful plant- or, should I say, lichen.

Along with Goldenrod, Usnea is one of my favorites for a sinus rinse, because it’s astringency and anti-microbial action are highly desirable for the average sinus infection!  Best for damp and runny sinuses only, this lichen also packs a punch against notorious bacterias, even ones as bad as staph and strep.  While fighting off infection, this plant will also aid in drawing and pulling out the nasty gunk you’re trying to forget, helping airways unclog and clear.

Consider it for allergies, too, as Usnea has an alliance with the immune system to some extent.  On the downside, you’re looking at a plant that is common to folks only in the Southeastern United States and the Pacific Northwest- here in the Midwest, you might have to take a nice roadtrip to harvest some.


MULLEIN (Verbascum thapsus) – You can never do without Mullein.  Whether raspy or goopy, this fuzzy and common plant can be of help, although I do think it stands out best in situations where the sinuses are much drier.

This plant is simple, and in being so, there really isn’t much else more to say about it.  A tincture of the root may be effective, but a fresh, hot tea of the leaves or flowers (without having reached the boiling point) can help loosen stuff up, when your stuffed up.  Allergies and colds can be relieved with Mullein, too, and if you combine this herb with Cleavers (Galium aparine), it can be useful with lymphatic congestion related to both sinus issues and allergies as well!

PLANTAIN (Plantago major)
– Like Mullein or Ginger, I like to put Plantain in practically all of my Neti rinses, as a feature role in the blend.  Mostly because Plantain leaf does something special that the remainder of these herbs don’t do as well: Plantain is a “drawing” agent that can help pull foreign objects out of the sinus, while helping neutralize either the amount of irritation or goop you have going on.  It doesn’t matter which!

So if you simply feel like you’ve got “stuff”- any kind of stuff- lodged in your sinuses, Plantain is your go-to remedy.  Beyond allergies, colds or normal sinus issues, you could turn to this herb for the weirder stuff: inhaling a bug, food, or something else accidental.  Plantain can help you pull that out!

The other great thing about Plantain?  You can use it for both wet and dry sinuses.  Plantain is both mucilaginous and astringent: it will help draw up and pull out any excess mucus, but at the same time soothe, moisturize, and tonify the soft tissues of the nasal cavities.

Article written by herbalist Adrian White, based on knowledge and personal experience ~ If you would like any advice/tips on using herbs with your Neti pot, feel free to email me! ~ ~ This article is not meant to diagnose, prescribe, promise, or suggest cure.  It’s purpose and intent is to be purely educational.

The Snakeskin Medicine ~ Black Cohosh, Women, and Skin Care

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Black Cohosh (Cimicifuga racemosa) ~ Free Photo

*Disclaimer* This article is meant to be a shared experience and insight by the author, not a suggested hormone therapy regime.  If you are curious about how certain hormone therapies and herbs could help treat your acne, please refer first to the guidance of a professional healthcare provider, your doctor, or a trained herbalist.

Probably a more interesting topic for my half of the population: having healthy and glowing skin is a focus for many girls and women– arguably, for the majority of us.  Females are most driven in our society to look good and appealing in the eyes of others.  Quite an unbearable pressure for some of us, but I won’t get into that here, and instead stick to the herbalism.

Ironically, skin problems and acne tend to be the worst for women to deal with in our adult age.  Why?  Hormones.  As all of us females know, hormones control every single aspect of our lives, and that is barely an overstatement.  Sometimes even our thoughts, feelings, opinions, and reactions during the day-to-day are governed by those crazy things.  Our only hope is to shrug off that idea and pretend it isn’t true.  But if you ever find the time, sit down and have some tea with the closest woman to you in your life who has overcome menopause.  She is likely to agree with this sentiment, 100%.

An herbal client of mine, and voluntary herbalist’s “guinea pig,” came and talked to me not too long ago on a completely non-herb related matter: her pretty much life-long struggles with acne.  What she ended up mentioning was that her doctor recommended she go on birth control pills to help control her skin problems.

I was honestly a bit flabbergasted, and as any herbalist with at least some handle on things would probably blurt out, I said “Why the heck would you do that?”

Followed immediately by “Why don’t you just start taking Black Cohosh?”

A little bit of science first: some women’s acne directly has to do with hormonal imbalance.  Thanks to a million different little factors in our modern-day existence, our estrogen gets screwed with, whether it be from “xeno-estrogrens” found in plastics all around us (packaged around our food, for example) or from the birth-control pills that we think should be the standard for regulating our reproduction.  Through one way or another, the balance between estrogen and progesterone gets wacky.  This is especially noticeable right before menstruation– when estrogen levels plummet to give way to testosterone, one of the reasons why we get cranky and irritable.

When testosterone levels prevail over estrogen/progesterone in women’s bodies, that’s when acne erupts.  You get those big chin pimples, or zits on your chest, your cheeks, shoulders, or right underneath your shoulder blades.  Funnily enough, they pop up right where men usually have body hair.  The body secretes oils that it just doesn’t know what to do with.

Back to the story about my client– her doctor told her just as much, that some women may not produce enough estrogen to counteract testosterone levels (this often has a lot to do with body type, genetics, or diet).  So he mentioned the idea of prescribing her birth control pills, something that is actually quite common– even some dermatologists recommend it.

IMG_1129 (2)
Wild Yam (Dioscorea villosa) is similarly thought to be good for women’s skin problems– like Black Cohosh but different, it has plant compounds that mimic progesterone. ~ Photo taken by Adrian White

But what do you do if you want to take something natural, and moreover, if you aren’t sexually active or don’t even need contraceptives?  What if you are wary of the many side effects that birth control pills and I.U.D.’s might have?

Black Cohosh (Actaea racemosa, formerly Cimicifuga racemosa), along with some other popular herbs out there, is beginning to be an experimental treatment for acne among professional healthcare providers all over the country.  Cohosh contains levels of “phyto-estrogens,” or plant compounds that mimic estrogen.  When the herb is taken, the body reacts to it as if there was estrogen present, since these compounds in the plant fit into our estrogen receptors.  Put two and two together– and you have yourself a possible alternative to birth control for acne treatment.

Traditionally, Black Cohosh’s use is rooted in Native American medicine, used for female health and complaints long, long before its capsules have shown up on the shelves of natural food stores.  One of the other names for the plant was once “Black Snakeroot,” believed to have an affinity to snakes (and specifically rattlesnakes– the flowers of the plant look an awful like the rattle on this venomous serpent).  Eastern Native peoples also used the plant as a cure for snake bites.

Now, the plant has a modernized use that emulates its spirit animal– for the skin.  Like a snakeskin being shed, Black Cohosh is an herb that can be of immense help to certain individuals to put on a new skin, shed the old, and find a new-found sense of confidence and beauty in their appearance.

Needless to say, my client was grateful and happy that she discussed the idea of taking birth control with me before she went ahead and just did it– sight unseen.  At my suggestion, she decided to give Black Cohosh a try.  A week later she emailed me.  “My skin is beginning to clear up!”

A few months later, I saw her in person, and I had never seen her skin that clear in years.  Mainstream healthcare still dubs the use of many herbs as “experimental” or “unproven,” but this is one where I saw the results right before my eyes.

New Article in Essential Herbal Magazine: November Issue!

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current-issue-smallYet another exciting new issue of Essential Herbal is here, filled with recipes, stories and knowledge to prime us all for the upcoming winter!  Always, a big thank you to Tina Sams for including my contributions.

Buy an issue now, or subscribe to the magazine by visiting the Essential Herbal Website.  Click here!

This edition is particularly special as it features important words from renowned herbalist Rosemary Gladstar, on the Fire Cider trademark debacle.  I’m sure many herbalists have been poised and waiting to hear her impressions and what she has to say, and she couldn’t have articulated herself, her role, and her feelings any better– truly both deeply knowledgeable and, at the same time, admirably humble.  She has won at least one more herbalist’s vote!

I was also pulled deep into Jamie Jackson’s (of Missouri Herbs) article on the hardships and struggle of homesteading– not only on how it is important to feel accomplished in what you choose to do on your land, but to also be easy on yourself and leave room for joyful, relaxed moments.  I have been involved deeply in a variety of homesteading/organic farming community projects already in my sparse years, and I can highly relate to the emphasis of balance, feeling torn between “doing everything” and “doing nothing.”  Her article was wonderful, I loved her perspective on wanting to accomplish but to also just be happy.  Incredibly comforting!

Check out Jamie Jackson’s website, products, and work here: Missouri Herbs.

My own article, “Slow Medicine” is featured as well as several other sterling herbal jewels.  My contributed article is a “re-mix” of a previous post, you can find that here.

White Pine for Pink Eye

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White Pine (Pinus strobus) ~ Photo taken by Adrian White

**Disclaimer** The information in this article is NOT intended to assess, diagnose, prescribe, or promise cure. Its intent is to be purely educational; if suffering serious illness, please contact a professional healthcare provider.

Pink Eye is a nasty thing to deal with.  Especially if you’re someone with kids and then have to keep them home, those little hands find their way all over the place, getting into dirt, eyes, pet fur…you get the picture.  Getting it as an adult is no more fun, because that means “quarantine” and missing who knows how many days of work or other matters, until it gets better.  Some people brave it and forge their way to work, but I like to keep my goopy eyes well out of the way of others potentially contracting it.

As Pink Eye (also called Conjunctivitis) can be potentially either viral or bacterial, there are many different methods of helping treat it with the use of herbs.  California Curandero and herbalist Charles Garcia has his famous pink eye tisane, featuring a motley crew of common antiviral and antimicrobial plants that can be found in the kitchen or the grocery store.

If you are more of the wild herb-gatherer like myself, I have found that White Pine (Pinus strobus) is an immensely helpful ally for pink eye.  The tree is a native denizen of Iowa, although its natural numbers are disappearing with each year.  You can see the last remaining “wild population” of White Pines out by White Pine Hollow State Preserve, south of Dubuque and near the towns of Colesburg and Luxemburg.  Fortunately for herbalists and the species, though, it is common in yards and windbreaks within cities.

You can harvest fresh needles from the tree without harming it, which are incredibly medicinal and known in the world of herbalism as being among the most potent, powerful antimicrobials one can utilize in the plant world.  It is the saps/resins that run through the White Pine and these needles that are notorious for such properties.  Traditionally, White Pine was used for fighting respiratory infections (both bacterial and viral) and as a wound-wash.  White Pine is not the only useful Pine– there are many others, such as Jack Pines, Red Pines and Ponderosa Pines, but the strength of their medicines vary widely.  It is up to the herbalist to determine which one they prefer, as they are all each different, but very usable.

I recently worked with the tree for a case of pink eye, to find the infection on the run in just a couple days– goopiness gone, eyes less red and pain significantly less noticeable.  White Pine helped clear up the issue in just a few days.


Pine resins from the Red Pine (Pinus resinosa) ~ Photo taken by Adrian White

Here are a few methods for using Pine to combat pink eye:


The easiest thing you can make using White Pine is a tea or tisane.  This is simple– throw a handful of freshly-picked needles into water on a metal pot on the stove, and simmer for about an hour, on medium-low.  Turn the heat down of course, and wait for the tisane to cool.  There you have your wash.  The best tisane you could make would be from the tender needles that are present on the tree in Spring.

You can cup your hands in the water and wash it into your eyes, thoroughly rinsing your eyes out with plain cold water afterward.


A tincture of White Pine resins is what I have seen do wonders.  Of course, I must emphasize– you absolutely must dilute about 5 drops of this tincture into one fluid ounce of cold water to use it as an eyewash.  Any other method, whether plain tincture or other ratio, and you are going to hurt yourself.  When you first add the incredibly minute amount of drops to the water, you may see the water turn a slightly milky color.  This is normal.

I also find that Pine tinctures are among the most delightful to make.  After collecting tons of sticky resin in the early Spring, when the sap is flowing, you can scrape it off and drop it into your own high-proof alcohol, and watch as days go by the resin slowly and perfectly dissolve into the menstruum.  When the resin completely disappears you know the tincture is ready, and unlike most other tinctures you don’t have spent herbal matter to toil through, press, or strain out!

Note: if you are experiencing pink eye/conjunctivitis symptoms, please consult with a professional health care provider for the best results on how to take care of the issue.