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Educators","link":"/education","type":"title"},{"name":"Support KQED","link":"/support","type":"title"},{"name":"About","link":"/about","type":"title"},{"name":"Help Center","link":"https://kqed-helpcenter.kqed.org/s","type":"title"}]}]},"pagesReducer":{},"postsReducer":{"stream_live":{"type":"live","id":"stream_live","audioUrl":"https://streams.kqed.org/kqedradio","title":"Live Stream","excerpt":"Live Stream information currently unavailable.","link":"/radio","featImg":"","label":{"name":"KQED Live","link":"/"}},"stream_kqedNewscast":{"type":"posts","id":"stream_kqedNewscast","audioUrl":"https://www.kqed.org/.stream/anon/radio/RDnews/newscast.mp3?_=1","title":"KQED Newscast","featImg":"","label":{"name":"88.5 FM","link":"/"}},"bayareabites_111808":{"type":"posts","id":"bayareabites_111808","meta":{"index":"posts_1591205157","site":"bayareabites","id":"111808","score":null,"sort":[1472927962000]},"guestAuthors":[],"slug":"the-wild-and-native-foods-we-should-be-eating","title":"The Wild and Native Foods We Should Be Eating","publishDate":1472927962,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>In the United States, kale has skyrocketed in popularity in recent years as consumers have discovered they enjoy the nutrient-dense green in many forms—stir-fried, in salads, in smoothies, even baked or fried into chips. \u003ca href=\"http://www.irbv.umontreal.ca/chercheurs/alain-cuerrier\">Alain Cuerrier\u003c/a>, botanist and adjunct professor in the University of Montreal’s biological sciences department, says we in the U.S. and Canada live among an under-tapped wealth of nutrients. Although kale is currently enjoying the spotlight, many other rock-star fruits and veggies—which are bursting with nutrients and, unlike kale, are native to this continent—deserve attention as well.\u003c/p>\n\u003cp>Following the lead of some local populations around the world that are \u003ca href=\"http://www.nature.com/news/the-rise-of-africa-s-super-vegetables-1.17712\">awakening to indigenous fruits and vegetables\u003c/a>, we wanted to explore some foods native to the Americas that also have a nutritional bounty to offer.\u003c/p>\n\u003cp>\u003cstrong>Weedy greens\u003c/strong>\u003c/p>\n\u003cp>Some of the most nutritious and accessible greens that call the U.S. home are actually treated as weeds.\u003c/p>\n\u003cp>\u003cstrong>Lambsquarters\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111816\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/lambsquartersphoto-1024x768.jpg\" alt=\"Lambsquarters\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111816\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Lambsquarters\u003c/figcaption>\u003c/figure>\n\u003cp>Google “lambsquarters,” and you’ll turn up weed-fighting resources from agricultural extension programs around the country. But this small-leafed green is actually rich in calcium, folate, manganese, vitamin K, and even protein, as well as health-boosting compounds like beta carotene and lutein. Though long regarded as a weed by the majority of U.S. residents (it’s a traditional food for many Native American communities), the plant is starting to make an appearance on dinner plates around the country. Raw, it’s similar to raw baby kale or a chewier spinach, but you can also boil or fry it. As it can grow in or adapt to most environments, farmers from New York to Colorado pick the green from around their farms and bring it to sell at their area farmers’ markets.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Purslane\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111819\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/purslane-pic.jpg\" alt=\"Purslane\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111819\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Purslane\u003c/figcaption>\u003c/figure>\n\u003cp>It’s a weed that gardeners everywhere know all too well. Because it thrives even in poor soils, it can be found in almost any part of the U.S. Despite its pervasiveness, it’s actually one of the best \u003ca href=\"http://www.globalsciencebooks.info/Online/GSBOnline/images/2010/EJPSB_4(SI1)/EJPSB_4(SI1)131-136o.pdf\">plant sources of omega-3 fatty acids\u003c/a>, alpha-linolenic acid, and \u003ca href=\"http://www.tandfonline.com/doi/abs/10.1080/07315724.1992.10718240\">several antioxidants\u003c/a>, including beta carotene, alpha-tocopherol, and glutathione. Its flavor is part cucumber, part lemon, part question mark, and it has a crunchy, almost refreshing (or inedible, depending who you ask) texture. You can eat it raw—on a salad, for example—or as a cooked vegetable.\u003c/p>\n\u003cp>\u003cstrong>Dandelion greens\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111810\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/3763209380_d6a8257377_b.jpg\" alt=\"Dandelion greens\" width=\"1024\" height=\"683\" class=\"size-full wp-image-111810\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b-960x640.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Dandelion greens\u003c/figcaption>\u003c/figure>\n\u003cp>These bitter greens are \u003ca href=\"http://healthyeating.sfgate.com/health-benefits-eating-dandelion-greens-4433.html\">packed with\u003c/a> calcium, iron, and vitamins A, K, and E, as well aslutein, a carotenoid believed to help protect the eye from cataracts and macular degeneration, and zeaxanthin. They also provide \u003ca href=\"http://online.liebertpub.com/doi/abs/10.1089/jmf.2009.1249\">anti-inflammatory effects\u003c/a> in the body. Bonus: the bitter flavor profile is itself said to have \u003ca href=\"http://www.drweil.com/drw/u/QAA401077/Is-Bitter-Better.html\">inherent health benefits\u003c/a>.\u003c/p>\n\u003cp>\u003cstrong>Not-so-weedy greens\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Stinging nettles\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111820\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/stinging-nettle-pic.jpg\" alt=\"Stinging nettles\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111820\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Stinging nettles\u003c/figcaption>\u003c/figure>\n\u003cp>Common \u003ca href=\"http://depts.washington.edu/propplnt/Plants/Urtica%252520dioica.htm\">throughout North America\u003c/a>, often as an understory plant in moist, wooded areas, these guys are a good source of iron, potassium, manganese, calcium, folate, and vitamins A and C. They are also rich in beta carotene and lutein, a carotenoid believed to help \u003ca href=\"http://jn.nutrition.org/content/132/3/518S.abstract\">protect the eye\u003c/a> from cataracts and macular degeneration, as well as have some\u003ca href=\"http://jn.nutrition.org/content/132/3/518S.abstract\">heart health\u003c/a> benefits.\u003c/p>\n\u003cp>True to their name, stinging nettles have fine hairs on their leaves and stems that release irritating chemicals when they come in contact with the skin. While the plant requires some care when harvesting, boiling the nettles takes the sting away. They can be turned into \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S2210803312000978\">tea\u003c/a> (probably the most common way they’re consumed) as well as \u003ca href=\"http://www.bbcgoodfood.com/recipes/2137636/nettle-soup\">soup\u003c/a>,\u003ca href=\"http://www.thekitchn.com/stinging-nettles-8-recipes-for-145582\">pesto, and other springtime dishes\u003c/a>.\u003c/p>\n\u003cp>\u003cstrong>Watercress\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111821\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/watercress-pic-1024x768.jpg\" alt=\"Watercress\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111821\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Watercress\u003c/figcaption>\u003c/figure>\n\u003cp>We’re cheating here. Watercress is actually native to Europe—and was supposedly popular with Hippocrates, the Greek physician often (if \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S2212826313000924\">incorrectly\u003c/a>) credited with the quote, “Let food be thy medicine and medicine be thy food.” But watercress has been in North America long enough to be regarded as a traditional food in some Native American communities and now grows in almost every state.\u003c/p>\n\u003cp>Bursting with vitamin C, this overlooked green is a good source of calcium and vitamins E and K and is rich in glucosinolates, or compounds that activate cell defenses \u003ca href=\"http://econtent.hogrefe.com/doi/abs/10.1024/0300-9831.72.1.26\">against certain cancers\u003c/a>. “Watercress—that’s a very, very nutrient-dense food when it comes to bioactive [compounds],” said Pamela Pehrsson, researcher at the USDA’s Agricultural Research Service, who co-authored a 2014 \u003ca href=\"https://www.ars.usda.gov/SP2UserFiles/Place/80400525/Articles/JFCA34_136-152.pdf\">study\u003c/a> on the nutrient composition of Native American plant foods. A member of the mustard family, watercress is commonly eaten as a salad green, but it is also used as a garnish for its slightly spicy, peppery flavor.\u003c/p>\n\u003cp>\u003cstrong>Sorrel\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111811\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/5663059612_b6e85caacb_b.jpg\" alt=\"Sorrel\" width=\"1024\" height=\"683\" class=\"size-full wp-image-111811\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b-960x640.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Sorrel\u003c/figcaption>\u003c/figure>\n\u003cp>This sour-tasting \u003ca href=\"https://ndb.nal.usda.gov/ndb/foods/show/8344?fgcd=American+Indian%2525252FAlaska+Native+Foods&manu=&lfacet=&format=&count=&max=35&offset=35&sort=&qlookup=\">green\u003c/a> is a staple at some farmers’ markets. It offers up iron, phosphorus, vitamin C, and some B vitamins, and is usually found either mixed into salads to add a bright, astringent flavor to the greens, or blended into a sauce to accent the main dish.\u003c/p>\n\u003cp>\u003cstrong>Looking beyond greens…\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Currants\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111814\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/currants-pic.jpg\" alt=\"Currants\" width=\"1024\" height=\"690\" class=\"size-full wp-image-111814\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic-400x270.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic-800x539.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic-768x518.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic-960x647.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Currants\u003c/figcaption>\u003c/figure>\n\u003cp>Some currants, which share a genus with gooseberries, are native to North America, and almost all provide a major boost to health. Blackcurrants may be the most popular, but the \u003ca href=\"http://www.ingentaconnect.com/content/ben/cnf/2005/00000001/00000001/art00008\">red ones\u003c/a> are worth another look. “The red berries have much value in terms of\u003ca href=\"http://www.sciencedirect.com/science/article/pii/S0308814606004833\">antioxidants\u003c/a> and also anthocyanins, and inflammatory problems,” said Cuerrier. Even if they do make it onto a plate, he says, they often end up passed over as garnish. “[Some restaurants will] put it on top of a cake,” Cuerrier says. “Usually people will leave them aside because they’re quite acidic and astringent, but they’re pretty good for health.”\u003c/p>\n\u003cp>\u003cstrong>Blueberries—\u003c/strong>\u003cstrong>the whole plant\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111812\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/blueberrypic-1024x768.jpg\" alt=\"Blueberries—the whole plant\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111812\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Blueberries—the whole plant\u003c/figcaption>\u003c/figure>\n\u003cp>Unless you’ve been living under a rock for years, you’ve probably heard about the\u003ca href=\"http://www.medicalnewstoday.com/articles/287710.php\">health benefits of blueberries\u003c/a>, which include decreasing eaters’ risk of obesity, diabetes, and heart disease. What’s less known, Cuerrier says, is that the twigs, roots, and leaves of a blueberry plant, which is native to eastern and north-central North America, are also good for health. They can be made into a tea, he says, adding: “They’re more potent than the fruit itself.”\u003c/p>\n\u003cp>\u003cstrong>Chokecherries\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111813\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/chokecherriesphoto-1024x683.jpg\" alt=\"Chokecherries\" width=\"1024\" height=\"683\" class=\"size-full wp-image-111813\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683-960x640.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Chokecherries\u003c/figcaption>\u003c/figure>\n\u003cp>Native to much of North America, particularly higher-elevation areas, chokecherries have been used by some tribes in cooking as well as for some medicinal purposes. Today, they are primarily used to make jams, juice, and syrup, \u003ca href=\"http://plants.usda.gov/factsheet/pdf/fs_prvi.pdf\">according to the USDA\u003c/a>. Pehrsson’s study also showed that fruits that have a more astringent and bitter taste than most berries are rich in vitamins K and B6, riboflavin, pantothenic acid, and the antioxidants beta-cryptoxanthin, lutein, and zeaxanthin.\u003c/p>\n\u003cp>\u003cstrong>Jerusalem artichoke\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111815\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/jerusalem-artichoke.jpg\" alt=\"Jerusalem artichoke\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111815\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Jerusalem artichoke\u003c/figcaption>\u003c/figure>\n\u003cp>Native to eastern North America and also known as sunchokes, these starchy tubers boast iron, potassium, phosphorous, magnesium, and some B vitamins including thiamin, niacin, and riboflavin. Sunchokes have a slightly nutty flavor and may be best when they’re simply roasted, but they show up in other recipes as well and, for the Paleo crowd, as \u003ca href=\"http://www.oliveandherb.com/home/easy-roasted-sunchokes-paleo-fries/\">fries\u003c/a>.\u003c/p>\n\u003cp>\u003cstrong>Nopales\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111818\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/nopales-pic-1024x682.jpg\" alt=\"Nopales / Cactus paddles in market, San Francisco, California\" width=\"1024\" height=\"682\" class=\"size-full wp-image-111818\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682-400x266.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682-960x639.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Nopales / Cactus paddles in market, San Francisco, California\u003c/figcaption>\u003c/figure>\n\u003cp>Prickly pear cactus grows in the southwestern U.S. and is \u003ca href=\"https://ndb.nal.usda.gov/ndb/foods/show/8425?fgcd=American+Indian%2525252FAlaska+Native+Foods&man=&lfacet=&count=&max=35&sort=&qlookup=&offset=105&format=Full&new=&measureby=\">rich\u003c/a> in calcium, magnesium, folate, and vitamins A, C, and K, as well as betalain compounds, which \u003ca href=\"http://pubs.acs.org/doi/abs/10.1021/jf048134%2B?journalCode=jafcau\">may protect\u003c/a> some blood cells from damage by free radicals.\u003c/p>\n\u003cp>While Cuerrier says there are probably a lot of foods native to this region that go unnoticed or under-appreciated, he also laments the lack of research on this topic—we don’t really know what we’re missing out on.\u003c/p>\n\u003cp>For the time being, he offers two key takeaways for taking better advantage of North America’s native abundance. First, we could be taking much better advantage of the berries available to us. Almost universally packed with nutrients and health-boosting compounds, berries can also fit easily into a daily routine.\u003c/p>\n\u003cp>He points to Scandinavia as a model, where berries seem to be prized and ubiquitous on breakfast tables, at a minimum in the form of jam or jelly. “If you were to interview people in the U.S., how many buy jam made of small berries from locally harvested sources? Not that many,” he says.\u003c/p>\n\u003cp>Cuerrier also observes that restaurants have started to “rediscover” many of these overlooked native foods. Sorrel, for example, has been popping up on menus at high-end restaurants, and he’s noticed chefs turning to local plants, rather than—or at least in addition to—conventional sources like pepper, to provide spices in their cooking. Sean Sherman, an Oglala Lakota chef, has seen growing interest in his catering company, \u003ca href=\"http://sioux-chef.com/\">The Sioux Chef\u003c/a>, which focuses on “revitalizing \u003ca href=\"http://civileats.com/2014/12/09/the-sioux-chef-is-bring-native-food-culture-back/\">indigenous food systems\u003c/a> in a modern culinary context.”\u003c/p>\n\u003cp>When you’re \u003ca href=\"http://civileats.com/2014/12/05/foragers-delight-can-wild-foods-make-city-dwellers-healthier/\">strolling about town\u003c/a> or at your next farmers’ market, keep an eye out for mysterious-looking vegetables, and when you dine at restaurants that source local foods, scan the menu for names you don’t know—and then ask about them. As these native foods begin showing up on more menus and market tables around the U.S. and Canada, there are fewer and fewer excuses not to try them.\u003c/p>\n\u003cp>\u003cem>\u003cstrong>Photo credits:\u003c/strong> Flickr users Wendell Smith, Siaron James, Jessica and Lon Binder, brewbooks, wintersoul1, Cheeseslave, Rebecca Siegel, allispossible.org.uk, and Celeste Ramsay.\u003c/em>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cstrong>ABOUT THE WRITER\u003c/strong>\u003cbr>\nRachel Cernansky is a Denver-based freelance journalist, primarily covering the environment, social justice, and nutrition. Her work has been published by \u003cem>The New York Times\u003c/em>, National Geographic News, Grist, \u003cem>The Christian Science Monitor\u003c/em>, \u003cem>5280\u003c/em> (The Denver Magazine), \u003cem>Real Simple\u003c/em>,\u003cem>Nutrition Business Journal\u003c/em>, \u003cem>The Colorado Independent\u003c/em>, The Daily Camera, Dowser, Satya and others.\u003c/p>\n\n","blocks":[],"excerpt":"These often overlooked fruits and veggies are both packed with nutrients and indigenous to the U.S. and Canada.","status":"publish","parent":0,"modified":1472927962,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":39,"wordCount":1636},"headData":{"title":"The Wild and Native Foods We Should Be Eating | KQED","description":"These often overlooked fruits and veggies are both packed with nutrients and indigenous to the U.S. and Canada.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"111808 http://ww2.kqed.org/bayareabites/?p=111808","disqusUrl":"https://ww2.kqed.org/bayareabites/2016/09/03/the-wild-and-native-foods-we-should-be-eating/","disqusTitle":"The Wild and Native Foods We Should Be Eating","nprByline":"\u003ca href=\"http://civileats.com/author/rcernansky/\">Rachel Cernansky\u003c/a>, \u003ca href=\"https://ww2.kqed.org/bayareabites/author/civileat/\">Civil Eats\u003c/a>","path":"/bayareabites/111808/the-wild-and-native-foods-we-should-be-eating","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>In the United States, kale has skyrocketed in popularity in recent years as consumers have discovered they enjoy the nutrient-dense green in many forms—stir-fried, in salads, in smoothies, even baked or fried into chips. \u003ca href=\"http://www.irbv.umontreal.ca/chercheurs/alain-cuerrier\">Alain Cuerrier\u003c/a>, botanist and adjunct professor in the University of Montreal’s biological sciences department, says we in the U.S. and Canada live among an under-tapped wealth of nutrients. Although kale is currently enjoying the spotlight, many other rock-star fruits and veggies—which are bursting with nutrients and, unlike kale, are native to this continent—deserve attention as well.\u003c/p>\n\u003cp>Following the lead of some local populations around the world that are \u003ca href=\"http://www.nature.com/news/the-rise-of-africa-s-super-vegetables-1.17712\">awakening to indigenous fruits and vegetables\u003c/a>, we wanted to explore some foods native to the Americas that also have a nutritional bounty to offer.\u003c/p>\n\u003cp>\u003cstrong>Weedy greens\u003c/strong>\u003c/p>\n\u003cp>Some of the most nutritious and accessible greens that call the U.S. home are actually treated as weeds.\u003c/p>\n\u003cp>\u003cstrong>Lambsquarters\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111816\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/lambsquartersphoto-1024x768.jpg\" alt=\"Lambsquarters\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111816\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/lambsquartersphoto-1024x768-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Lambsquarters\u003c/figcaption>\u003c/figure>\n\u003cp>Google “lambsquarters,” and you’ll turn up weed-fighting resources from agricultural extension programs around the country. But this small-leafed green is actually rich in calcium, folate, manganese, vitamin K, and even protein, as well as health-boosting compounds like beta carotene and lutein. Though long regarded as a weed by the majority of U.S. residents (it’s a traditional food for many Native American communities), the plant is starting to make an appearance on dinner plates around the country. Raw, it’s similar to raw baby kale or a chewier spinach, but you can also boil or fry it. As it can grow in or adapt to most environments, farmers from New York to Colorado pick the green from around their farms and bring it to sell at their area farmers’ markets.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Purslane\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111819\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/purslane-pic.jpg\" alt=\"Purslane\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111819\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/purslane-pic-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Purslane\u003c/figcaption>\u003c/figure>\n\u003cp>It’s a weed that gardeners everywhere know all too well. Because it thrives even in poor soils, it can be found in almost any part of the U.S. Despite its pervasiveness, it’s actually one of the best \u003ca href=\"http://www.globalsciencebooks.info/Online/GSBOnline/images/2010/EJPSB_4(SI1)/EJPSB_4(SI1)131-136o.pdf\">plant sources of omega-3 fatty acids\u003c/a>, alpha-linolenic acid, and \u003ca href=\"http://www.tandfonline.com/doi/abs/10.1080/07315724.1992.10718240\">several antioxidants\u003c/a>, including beta carotene, alpha-tocopherol, and glutathione. Its flavor is part cucumber, part lemon, part question mark, and it has a crunchy, almost refreshing (or inedible, depending who you ask) texture. You can eat it raw—on a salad, for example—or as a cooked vegetable.\u003c/p>\n\u003cp>\u003cstrong>Dandelion greens\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111810\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/3763209380_d6a8257377_b.jpg\" alt=\"Dandelion greens\" width=\"1024\" height=\"683\" class=\"size-full wp-image-111810\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/3763209380_d6a8257377_b-960x640.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Dandelion greens\u003c/figcaption>\u003c/figure>\n\u003cp>These bitter greens are \u003ca href=\"http://healthyeating.sfgate.com/health-benefits-eating-dandelion-greens-4433.html\">packed with\u003c/a> calcium, iron, and vitamins A, K, and E, as well aslutein, a carotenoid believed to help protect the eye from cataracts and macular degeneration, and zeaxanthin. They also provide \u003ca href=\"http://online.liebertpub.com/doi/abs/10.1089/jmf.2009.1249\">anti-inflammatory effects\u003c/a> in the body. Bonus: the bitter flavor profile is itself said to have \u003ca href=\"http://www.drweil.com/drw/u/QAA401077/Is-Bitter-Better.html\">inherent health benefits\u003c/a>.\u003c/p>\n\u003cp>\u003cstrong>Not-so-weedy greens\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Stinging nettles\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111820\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/stinging-nettle-pic.jpg\" alt=\"Stinging nettles\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111820\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/stinging-nettle-pic-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Stinging nettles\u003c/figcaption>\u003c/figure>\n\u003cp>Common \u003ca href=\"http://depts.washington.edu/propplnt/Plants/Urtica%252520dioica.htm\">throughout North America\u003c/a>, often as an understory plant in moist, wooded areas, these guys are a good source of iron, potassium, manganese, calcium, folate, and vitamins A and C. They are also rich in beta carotene and lutein, a carotenoid believed to help \u003ca href=\"http://jn.nutrition.org/content/132/3/518S.abstract\">protect the eye\u003c/a> from cataracts and macular degeneration, as well as have some\u003ca href=\"http://jn.nutrition.org/content/132/3/518S.abstract\">heart health\u003c/a> benefits.\u003c/p>\n\u003cp>True to their name, stinging nettles have fine hairs on their leaves and stems that release irritating chemicals when they come in contact with the skin. While the plant requires some care when harvesting, boiling the nettles takes the sting away. They can be turned into \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S2210803312000978\">tea\u003c/a> (probably the most common way they’re consumed) as well as \u003ca href=\"http://www.bbcgoodfood.com/recipes/2137636/nettle-soup\">soup\u003c/a>,\u003ca href=\"http://www.thekitchn.com/stinging-nettles-8-recipes-for-145582\">pesto, and other springtime dishes\u003c/a>.\u003c/p>\n\u003cp>\u003cstrong>Watercress\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111821\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/watercress-pic-1024x768.jpg\" alt=\"Watercress\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111821\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/watercress-pic-1024x768-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Watercress\u003c/figcaption>\u003c/figure>\n\u003cp>We’re cheating here. Watercress is actually native to Europe—and was supposedly popular with Hippocrates, the Greek physician often (if \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S2212826313000924\">incorrectly\u003c/a>) credited with the quote, “Let food be thy medicine and medicine be thy food.” But watercress has been in North America long enough to be regarded as a traditional food in some Native American communities and now grows in almost every state.\u003c/p>\n\u003cp>Bursting with vitamin C, this overlooked green is a good source of calcium and vitamins E and K and is rich in glucosinolates, or compounds that activate cell defenses \u003ca href=\"http://econtent.hogrefe.com/doi/abs/10.1024/0300-9831.72.1.26\">against certain cancers\u003c/a>. “Watercress—that’s a very, very nutrient-dense food when it comes to bioactive [compounds],” said Pamela Pehrsson, researcher at the USDA’s Agricultural Research Service, who co-authored a 2014 \u003ca href=\"https://www.ars.usda.gov/SP2UserFiles/Place/80400525/Articles/JFCA34_136-152.pdf\">study\u003c/a> on the nutrient composition of Native American plant foods. A member of the mustard family, watercress is commonly eaten as a salad green, but it is also used as a garnish for its slightly spicy, peppery flavor.\u003c/p>\n\u003cp>\u003cstrong>Sorrel\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111811\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/5663059612_b6e85caacb_b.jpg\" alt=\"Sorrel\" width=\"1024\" height=\"683\" class=\"size-full wp-image-111811\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/5663059612_b6e85caacb_b-960x640.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Sorrel\u003c/figcaption>\u003c/figure>\n\u003cp>This sour-tasting \u003ca href=\"https://ndb.nal.usda.gov/ndb/foods/show/8344?fgcd=American+Indian%2525252FAlaska+Native+Foods&manu=&lfacet=&format=&count=&max=35&offset=35&sort=&qlookup=\">green\u003c/a> is a staple at some farmers’ markets. It offers up iron, phosphorus, vitamin C, and some B vitamins, and is usually found either mixed into salads to add a bright, astringent flavor to the greens, or blended into a sauce to accent the main dish.\u003c/p>\n\u003cp>\u003cstrong>Looking beyond greens…\u003c/strong>\u003c/p>\n\u003cp>\u003cstrong>Currants\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111814\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/currants-pic.jpg\" alt=\"Currants\" width=\"1024\" height=\"690\" class=\"size-full wp-image-111814\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic-400x270.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic-800x539.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic-768x518.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/currants-pic-960x647.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Currants\u003c/figcaption>\u003c/figure>\n\u003cp>Some currants, which share a genus with gooseberries, are native to North America, and almost all provide a major boost to health. Blackcurrants may be the most popular, but the \u003ca href=\"http://www.ingentaconnect.com/content/ben/cnf/2005/00000001/00000001/art00008\">red ones\u003c/a> are worth another look. “The red berries have much value in terms of\u003ca href=\"http://www.sciencedirect.com/science/article/pii/S0308814606004833\">antioxidants\u003c/a> and also anthocyanins, and inflammatory problems,” said Cuerrier. Even if they do make it onto a plate, he says, they often end up passed over as garnish. “[Some restaurants will] put it on top of a cake,” Cuerrier says. “Usually people will leave them aside because they’re quite acidic and astringent, but they’re pretty good for health.”\u003c/p>\n\u003cp>\u003cstrong>Blueberries—\u003c/strong>\u003cstrong>the whole plant\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111812\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/blueberrypic-1024x768.jpg\" alt=\"Blueberries—the whole plant\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111812\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/blueberrypic-1024x768-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Blueberries—the whole plant\u003c/figcaption>\u003c/figure>\n\u003cp>Unless you’ve been living under a rock for years, you’ve probably heard about the\u003ca href=\"http://www.medicalnewstoday.com/articles/287710.php\">health benefits of blueberries\u003c/a>, which include decreasing eaters’ risk of obesity, diabetes, and heart disease. What’s less known, Cuerrier says, is that the twigs, roots, and leaves of a blueberry plant, which is native to eastern and north-central North America, are also good for health. They can be made into a tea, he says, adding: “They’re more potent than the fruit itself.”\u003c/p>\n\u003cp>\u003cstrong>Chokecherries\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111813\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/chokecherriesphoto-1024x683.jpg\" alt=\"Chokecherries\" width=\"1024\" height=\"683\" class=\"size-full wp-image-111813\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683-400x267.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/chokecherriesphoto-1024x683-960x640.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Chokecherries\u003c/figcaption>\u003c/figure>\n\u003cp>Native to much of North America, particularly higher-elevation areas, chokecherries have been used by some tribes in cooking as well as for some medicinal purposes. Today, they are primarily used to make jams, juice, and syrup, \u003ca href=\"http://plants.usda.gov/factsheet/pdf/fs_prvi.pdf\">according to the USDA\u003c/a>. Pehrsson’s study also showed that fruits that have a more astringent and bitter taste than most berries are rich in vitamins K and B6, riboflavin, pantothenic acid, and the antioxidants beta-cryptoxanthin, lutein, and zeaxanthin.\u003c/p>\n\u003cp>\u003cstrong>Jerusalem artichoke\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111815\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/jerusalem-artichoke.jpg\" alt=\"Jerusalem artichoke\" width=\"1024\" height=\"768\" class=\"size-full wp-image-111815\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke-400x300.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/jerusalem-artichoke-960x720.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Jerusalem artichoke\u003c/figcaption>\u003c/figure>\n\u003cp>Native to eastern North America and also known as sunchokes, these starchy tubers boast iron, potassium, phosphorous, magnesium, and some B vitamins including thiamin, niacin, and riboflavin. Sunchokes have a slightly nutty flavor and may be best when they’re simply roasted, but they show up in other recipes as well and, for the Paleo crowd, as \u003ca href=\"http://www.oliveandherb.com/home/easy-roasted-sunchokes-paleo-fries/\">fries\u003c/a>.\u003c/p>\n\u003cp>\u003cstrong>Nopales\u003c/strong>\u003c/p>\n\u003cfigure id=\"attachment_111818\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2016/08/nopales-pic-1024x682.jpg\" alt=\"Nopales / Cactus paddles in market, San Francisco, California\" width=\"1024\" height=\"682\" class=\"size-full wp-image-111818\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682.jpg 1024w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682-400x266.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2016/08/nopales-pic-1024x682-960x639.jpg 960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\">\u003cfigcaption class=\"wp-caption-text\">Nopales / Cactus paddles in market, San Francisco, California\u003c/figcaption>\u003c/figure>\n\u003cp>Prickly pear cactus grows in the southwestern U.S. and is \u003ca href=\"https://ndb.nal.usda.gov/ndb/foods/show/8425?fgcd=American+Indian%2525252FAlaska+Native+Foods&man=&lfacet=&count=&max=35&sort=&qlookup=&offset=105&format=Full&new=&measureby=\">rich\u003c/a> in calcium, magnesium, folate, and vitamins A, C, and K, as well as betalain compounds, which \u003ca href=\"http://pubs.acs.org/doi/abs/10.1021/jf048134%2B?journalCode=jafcau\">may protect\u003c/a> some blood cells from damage by free radicals.\u003c/p>\n\u003cp>While Cuerrier says there are probably a lot of foods native to this region that go unnoticed or under-appreciated, he also laments the lack of research on this topic—we don’t really know what we’re missing out on.\u003c/p>\n\u003cp>For the time being, he offers two key takeaways for taking better advantage of North America’s native abundance. First, we could be taking much better advantage of the berries available to us. Almost universally packed with nutrients and health-boosting compounds, berries can also fit easily into a daily routine.\u003c/p>\n\u003cp>He points to Scandinavia as a model, where berries seem to be prized and ubiquitous on breakfast tables, at a minimum in the form of jam or jelly. “If you were to interview people in the U.S., how many buy jam made of small berries from locally harvested sources? Not that many,” he says.\u003c/p>\n\u003cp>Cuerrier also observes that restaurants have started to “rediscover” many of these overlooked native foods. Sorrel, for example, has been popping up on menus at high-end restaurants, and he’s noticed chefs turning to local plants, rather than—or at least in addition to—conventional sources like pepper, to provide spices in their cooking. Sean Sherman, an Oglala Lakota chef, has seen growing interest in his catering company, \u003ca href=\"http://sioux-chef.com/\">The Sioux Chef\u003c/a>, which focuses on “revitalizing \u003ca href=\"http://civileats.com/2014/12/09/the-sioux-chef-is-bring-native-food-culture-back/\">indigenous food systems\u003c/a> in a modern culinary context.”\u003c/p>\n\u003cp>When you’re \u003ca href=\"http://civileats.com/2014/12/05/foragers-delight-can-wild-foods-make-city-dwellers-healthier/\">strolling about town\u003c/a> or at your next farmers’ market, keep an eye out for mysterious-looking vegetables, and when you dine at restaurants that source local foods, scan the menu for names you don’t know—and then ask about them. As these native foods begin showing up on more menus and market tables around the U.S. and Canada, there are fewer and fewer excuses not to try them.\u003c/p>\n\u003cp>\u003cem>\u003cstrong>Photo credits:\u003c/strong> Flickr users Wendell Smith, Siaron James, Jessica and Lon Binder, brewbooks, wintersoul1, Cheeseslave, Rebecca Siegel, allispossible.org.uk, and Celeste Ramsay.\u003c/em>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>ABOUT THE WRITER\u003c/strong>\u003cbr>\nRachel Cernansky is a Denver-based freelance journalist, primarily covering the environment, social justice, and nutrition. Her work has been published by \u003cem>The New York Times\u003c/em>, National Geographic News, Grist, \u003cem>The Christian Science Monitor\u003c/em>, \u003cem>5280\u003c/em> (The Denver Magazine), \u003cem>Real Simple\u003c/em>,\u003cem>Nutrition Business Journal\u003c/em>, \u003cem>The Colorado Independent\u003c/em>, The Daily Camera, Dowser, Satya and others.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/111808/the-wild-and-native-foods-we-should-be-eating","authors":["byline_bayareabites_111808"],"categories":["bayareabites_4084","bayareabites_2554","bayareabites_1245","bayareabites_60"],"tags":["bayareabites_1183","bayareabites_15586","bayareabites_14446","bayareabites_12804","bayareabites_15584","bayareabites_15585","bayareabites_8666"],"featImg":"bayareabites_111818","label":"bayareabites"},"bayareabites_60233":{"type":"posts","id":"bayareabites_60233","meta":{"index":"posts_1591205157","site":"bayareabites","id":"60233","score":null,"sort":[1366336687000]},"guestAuthors":[],"slug":"nettles-bring-spring-to-the-kitchen","title":"Nettles Bring Spring To The Kitchen","publishDate":1366336687,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_60287\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlesmain.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlesmain-1024x575.jpg\" alt=\"Nettles. Photo: Nicole Spiridakis for NPR\" width=\"1024\" height=\"575\" class=\"size-large wp-image-60287\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettles. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Nicole Spiridakis, \u003ca href=\"http://www.npr.org/2013/04/17/176668359/nettles-bring-spring-to-the-kitchen\">Kitchen Window at NPR Food\u003c/a>\u003c/p>\n\u003cp> Get recipes for \u003ca href=\"#soup\">Nettle Soup\u003c/a>, \u003ca href=\"#tart\">Nettle Tart\u003c/a>, \u003ca href=\"#pesto\">Nettle Pesto\u003c/a> and \u003ca href=\"#risotto\">Nettle-Lemon Risotto\u003c/a>.\u003c/p>\n\u003cp>My in-laws live in a half-wild, magical place perched along the edge of the Northern California coastline about an hour from San Francisco. On nice days — and even when it rains — my husband and I will take their black Lab for a ramble up into the woods behind the house where banana slugs carpet the narrow trail, salamanders creep shyly through the trees alongside it, and the air is full of birdsong and the good, damp smells of the growing things.\u003c/p>\n\u003cp>It also is a place where you could \u003cem>almost \u003c/em>eat off the land, particularly if you like your greens. Depending on the season, there are \u003ca href=\"http://www.npr.org/2012/07/24/157276973/you-can-never-have-too-many-blackberries\">blackberries\u003c/a>, thimbleberries, huckleberries, miner's lettuce, \u003ca href=\"http://www.npr.org/templates/story/story.php?storyId=104674500\">fiddlehead ferns\u003c/a>, wild fennel, nettles, mushrooms and \u003ca href=\"http://www.npr.org/2010/06/23/128010832/weed-it-and-reap-a-meal-with-natures-outcasts\">probably more\u003c/a> growing rampant in forest and field. Availing oneself of nature's bounty can be as easy as pulling on a pair of gloves and heading out into the wild (or just pulling the stuff growing next to the road).\u003c/p>\n\u003cp>After years of avoiding nettles as much as possible, I decided it was time to address my loathing. Indeed, I have a long and rather frustrating history with the plant, and it's not been pretty: backpacking trips in the Point Reyes Seashore, where I've unwittingly strode through an overgrown meadow pockmarked with the stuff, leaving me with an unpleasant, lingering sting for the remainder of the trip; or accidental brushing against their vibrant green leaves while on a run and painfully ruing my carelessness.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Still, I've wanted to do \u003cem>something \u003c/em>in the kitchen with nettles for a long time. I had an inkling that despite their sting, nettles might be an overlooked bit of nature's bounty, their prickly leaves couching a hidden secret: Not only are they good-tasting, but they are good for you.\u003c/p>\n\u003cp>And it's true: Nettles are high in iron, potassium, manganese, calcium and vitamins A and C (and are also a decent source of protein). The word \"nettle\" describes more than 40 different flowering plant species from the Urtica genus, which comes from the Latin word \"uro,\" meaning, \"I burn.\" The plant is native to Europe, Asia, Africa and North America, and is found throughout the continental United States. Nettles are readily available in spring and summer.\u003c/p>\n\u003cp>Nettles are used as a medicinal herb and can help in treating arthritis, anemia, hay fever and kidney problems, among other ailments. Dried leaves may be used to make a tea that is useful in alleviating allergy symptoms.\u003c/p>\n\u003cp>Any vegetable that can provide a great nutritional bang for the effort to cook it is always appealing to me. Plus, nettles grow wild, and all I'd have to do is go pick them (after pulling on protective clothing first, of course).\u003c/p>\n\u003cp>As I also learned, picking nettles is a fairly simple endeavor (simpler still is a friendly farmer at the market who will sell you a bunch already bagged). Look for young plants in spring and summer when you are ready to forage.\u003c/p>\n\u003cp>The key is to pick the leaves while wearing thick gloves and a long-sleeved shirt (and pants) and then, as soon as possible, plunge the leaves into a pot of boiling water, and you'll be left with a sleek, slick pile of vivid green leaves. After cooking, nettles produce an entirely sting-free eating experience.\u003c/p>\n\u003cp>Back in San Francisco, my nettles rested awhile in the refrigerator before I had time to fold them along with almonds and a bit of Parmesan cheese into a semi-traditional pesto recipe that tasted fresh and bright, with a subtle undertone of spring. It was delicious — slightly floral, slightly woodsy and slightly (but only just) reminiscent of spinach. I tossed it with whole-wheat spaghetti and chopped, steamed asparagus for a hearty and satisfying dinner.\u003c/p>\n\u003cp>I've also made a wonderful nettle tart and a creamy, leek-infused soup that had me regretting any earlier cursing of the plant. Look at nettles as a substitute for spinach, and you will have no trouble coming up with any number of ways to incorporate this unassuming wild plant into many favorite dishes.\u003c/p>\n\u003cp>This spring I have been able to bring the woods into my little urban kitchen because of those nettles, and that to me is argument enough that I should go out foraging again. Soon the blackberries will hang heavy on their thorny branches, ripe for jam, and I will tuck delicate miner's lettuce into salads laced with a sprinkling of huckleberries. The days will stretch out long and longer still, and I will gather nettles as often as I am able.\u003c/p>\n\u003chr>\n\u003ch3>Nettle Tips\u003c/h3>\n\u003cp>To cook nettles, wash and drain, discarding stems. Place the leaves in a pot of boiling water and cook for 3 to 4 minutes until nettles are wilted. Drain through a colander and press out any excess water. Nettles may be stored in an airtight container in the refrigerator for up to 5 days.\u003c/p>\n\u003cp>When foraging, only pick the nettle tops (the top four leaves) and make sure the nettles are less than knee-high. Discard the stems. An annual plant, nettles are found in woodsy areas and forests, in natural grasslands, along fertile fields and riverbanks, and along shaded trails. Always be careful to wear thick gardening gloves and protective clothing when picking. Although being stung by a nettle or eating an uncooked nettle is not dangerous or poisonous, you will probably wish you hadn't.\u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"soup\">\u003c/a>Recipe: Nettle Soup\u003c/h3>\n\u003cp>\u003cem>Hearty and nourishing, this soup tastes like the woods and spring. A little heavy cream added at the end lends a touch of richness.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_60288\" class=\"wp-caption aligncenter\" style=\"max-width: 462px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlesoup.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlesoup.jpg\" alt=\"Nettle Soup. Photo: Nicole Spiridakis for NPR\" width=\"462\" height=\"391\" class=\"size-full wp-image-60288\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettle Soup. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes 4 servings\u003c/em>\u003c/p>\n\u003cp>1 tablespoon olive oil, plus extra for drizzling\u003c/p>\n\u003cp>1 carrot, peeled and diced\u003c/p>\n\u003cp>3 leeks, white part only, washed and finely sliced\u003c/p>\n\u003cp>1 large potato, peeled and thinly sliced\u003c/p>\n\u003cp>8 cups vegetable stock\u003c/p>\n\u003cp>4 cups washed stinging nettles\u003c/p>\n\u003cp>1/2 teaspoon salt\u003c/p>\n\u003cp>1/2 teaspoon pepper\u003c/p>\n\u003cp>1/4 cup heavy cream (optional)\u003c/p>\n\u003cp>In a large soup pot over medium heat, warm the olive oil. Add the carrot, leeks and potato and cook for about 10 minutes, until the vegetables start to soften. Add the stock, bring to a boil, then reduce heat to a simmer and cook for 10 to 15 minutes, or until the potato is soft.\u003c/p>\n\u003cp>Add the nettle leaves and simmer for about 1 minute to wilt. Remove from heat. With an immersion blender or in a food processor, blend the soup until very smooth. Return to the pot and season with the salt and pepper (add a little more to taste if necessary), then stir in the heavy cream if using. Serve the soup drizzled with olive oil.\u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"tart\">\u003c/a>Recipe: Nettle Tart\u003c/h3>\n\u003cp>\u003cem>Spinach may be used here in a pinch, but try to use nettles if it's at all possible. The tart may be made ahead and served warm or at room temperature.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_60289\" class=\"wp-caption aligncenter\" style=\"max-width: 677px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettletart.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettletart.jpg\" alt=\"Nettle Tart. Photo: Nicole Spiridakis for NPR\" width=\"677\" height=\"500\" class=\"size-full wp-image-60289\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettle Tart. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes 8 servings\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Crust\u003c/strong>\u003c/p>\n\u003cp>1 1/4 cups whole-wheat pastry flour\u003c/p>\n\u003cp>1/4 cup olive oil\u003c/p>\n\u003cp>3 to 4 tablespoons ice-cold water\u003c/p>\n\u003cp>\u003cstrong>Filling\u003c/strong>\u003c/p>\n\u003cp>3 cups nettle leaves\u003c/p>\n\u003cp>2 tablespoons olive oil\u003c/p>\n\u003cp>2 shallots, chopped\u003c/p>\n\u003cp>2 large eggs\u003c/p>\n\u003cp>1 cup whole milk\u003c/p>\n\u003cp>1 cup heavy cream\u003c/p>\n\u003cp>1/2 teaspoon salt\u003c/p>\n\u003cp>1/2 teaspoon black pepper\u003c/p>\n\u003cp>1 teaspoon dried thyme\u003c/p>\n\u003cp>4 ounces Gruyere cheese, grated\u003c/p>\n\u003cp>3 tablespoons grated Parmesan cheese\u003c/p>\n\u003cp>Heat oven to 350 degrees.\u003c/p>\n\u003cp>To make the crust, place the whole-wheat pastry flour in a large bowl. Whisk and cut in the olive oil with a fork until the mixture resembles coarse meal. Whisk in the ice water a little at a time, until the dough just begins to hold together. Form into a ball, wrap in plastic wrap, and let rest in the refrigerator for 20 minutes.\u003c/p>\n\u003cp>Roll out the dough, fit into a 9-inch tart or pie pan and prick the bottom lightly with a fork. Place in the oven and bake for 15 minutes, until crust is slightly golden. Remove from oven and set aside.\u003c/p>\n\u003cp>Meanwhile, make the filling. Bring a large pot of salted water to a boil and add the nettle leaves. Boil for 3 minutes. Drain and rinse with cold water. Drain again and set aside. When cool, chop the nettle tops into thin strips.\u003c/p>\n\u003cp>In a medium saucepan, heat the olive oil and add the shallots. Saute for about 4 minutes, until soft.\u003c/p>\n\u003cp>In a large bowl, whisk the eggs. Add the milk and cream, and whisk to combine. Stir in the cooked nettles, salt, pepper, thyme and Gruyere cheese.\u003c/p>\n\u003cp>Pour the filling into the tart shell and sprinkle evenly with the grated Parmesan cheese.\u003c/p>\n\u003cp>Place in the oven and bake for 30 to 40 minutes, until surface is golden and puffed. Remove tart from oven and let cool slightly before serving.\u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"pesto\">\u003c/a>Recipe: Nettle Pesto\u003c/h3>\n\u003cp>\u003cem>I like lots of garlic, so have included 4 cloves here, but adjust to your taste. For a vegan version, omit the cheese and try adding a bit of lemon zest for a flavorful, dairy-free boost. Pair this with pasta, drop dollops onto bowls of asparagus soup, or spread on little toasts and top with thinly sliced radishes and a sprinkling of sea salt.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_60285\" class=\"wp-caption aligncenter\" style=\"max-width: 686px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlepestopasta.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlepestopasta.jpg\" alt=\"Nettle Pesto with Pasta. Photo: Nicole Spiridakis for NPR\" width=\"686\" height=\"500\" class=\"size-full wp-image-60285\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettle Pesto with Pasta. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes about 1 1/2 cups\u003c/em>\u003c/p>\n\u003cp>1 cup cooked nettles, about 5 cups uncooked nettles\u003c/p>\n\u003cp>4 tablespoons pine nuts\u003c/p>\n\u003cp>4 cloves garlic, sliced\u003c/p>\n\u003cp>1/2 cup extra-virgin olive oil, plus more as needed\u003c/p>\n\u003cp>3/4 cup grated Parmesan cheese\u003c/p>\n\u003cp>Dash lemon juice\u003c/p>\n\u003cp>Salt and pepper to taste\u003c/p>\n\u003cp>To cook the nettles, place leaves in a pot of salted, boiling water for 3 minutes or so, drain and squeeze dry. Coarsely chop.\u003c/p>\n\u003cp>In a food processor, combine the pine nuts and garlic. Process to chop coarsely. Add about half the nettles and process to chop coarsely. Add the remaining nettles and olive oil and process until a thick green sauce forms. If the sauce is too thick, add a little more olive oil.\u003c/p>\n\u003cp>Add the cheese and dash of lemon juice, and season with salt and pepper. Process briefly. Pour into a glass jar or other container and top with a thin layer of olive oil to prevent the surface from discoloring. Cover tightly and refrigerate for up to 2 weeks.\u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"risotto\">\u003c/a>Recipe: Nettle-Lemon Risotto\u003c/h3>\n\u003cp>\u003cem>Simple and lovely, this risotto is bright with lemon zest and is punctuated with a floral note from the nettles. It makes a light and satisfying vegetarian main dish when served with a crisp salad, or pair it with poached wild salmon fillets.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_60286\" class=\"wp-caption aligncenter\" style=\"max-width: 666px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlerisotto.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlerisotto.jpg\" alt=\"Nettle Risotto. Photo: Nicole Spiridakis for NPR\" width=\"666\" height=\"500\" class=\"size-full wp-image-60286\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettle Risotto. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes 4 servings\u003c/em>\u003c/p>\n\u003cp>4 tablespoons olive oil\u003c/p>\n\u003cp>3 shallots, minced\u003c/p>\n\u003cp>2 cloves garlic, minced\u003c/p>\n\u003cp>4 cups arborio rice\u003c/p>\n\u003cp>1 cup dry white wine\u003c/p>\n\u003cp>6 to 7 cups vegetable broth\u003c/p>\n\u003cp>2 cups cooked nettles, finely chopped, about 10 cups uncooked nettles\u003c/p>\n\u003cp>1/3 cup grated Parmesan cheese\u003c/p>\n\u003cp>1 teaspoon salt\u003c/p>\n\u003cp>1/2 teaspoon pepper\u003c/p>\n\u003cp>1 teaspoon dried herbs de Provence\u003c/p>\n\u003cp>Zest from 1 organic lemon\u003c/p>\n\u003cp>In a large saucepan, heat the olive oil over medium-high heat. Add the shallots and the garlic and cook for 3 to 4 minutes, until vegetables are slightly softened. Add the arborio rice and cook for another minute, until the rice is well coated with olive oil.\u003c/p>\n\u003cp>Pour in the white wine and bring the mixture to a boil, then lower heat to medium and simmer the rice, stirring frequently, until the wine is absorbed. Add 1 cup of vegetable broth and stir frequently until it is absorbed into the rice. Repeat with 5 more cups of broth. Rice should be tender and creamy (not dry). Reduce heat to low and stir in the nettles, stirring well to distribute evenly. Stir in the Parmesan cheese and a little more broth if the risotto seems dry. Cook for about 3 minutes until the cheese is melted.\u003c/p>\n\u003cp>Stir in the salt, pepper, dried herbs and lemon zest. Serve immediately. \u003c/p>\n\u003cp>\u003cstrong>About The Author\u003c/strong>\u003cbr>\nNicole Spiridakis lives in San Francisco and writes about food, travel and her native state on her blog, \u003ca href=\"http://www.cucinanicolina.com/\">cucinanicolina.com\u003c/a>. Her work has appeared in \u003cem>The New York Times\u003c/em>, the \u003cem>San Francisco Chronicle\u003c/em>, \u003ca href=\"http://www.chow.com/\">chow.com\u003c/a> and other publications.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp> \u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"Stinging nettles are an overlooked bit of nature's bounty, their prickly leaves hiding a secret: They're good-tasting and good for you. (Consider them a stand-in for spinach.) To find them, just pull on some gloves and head out into the wild — or to a farmers market.","status":"publish","parent":0,"modified":1550267673,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":88,"wordCount":2076},"headData":{"title":"Nettles Bring Spring To The Kitchen | KQED","description":"Stinging nettles are an overlooked bit of nature's bounty, their prickly leaves hiding a secret: They're good-tasting and good for you. (Consider them a stand-in for spinach.) To find them, just pull on some gloves and head out into the wild — or to a farmers market.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"60233 http://blogs.kqed.org/bayareabites/?p=60233","disqusUrl":"https://ww2.kqed.org/bayareabites/2013/04/18/nettles-bring-spring-to-the-kitchen/","disqusTitle":"Nettles Bring Spring To The Kitchen","nprByline":"Nicole Spiridakis","nprStoryId":"176668359","nprApiLink":"http://api.npr.org/query?id=176668359&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/2013/04/17/176668359/nettles-bring-spring-to-the-kitchen?ft=3&f=176668359","nprRetrievedStory":"1","nprPubDate":"Wed, 17 Apr 2013 09:02:00 -0400","nprStoryDate":"Wed, 17 Apr 2013 00:01:00 -0400","nprLastModifiedDate":"Wed, 17 Apr 2013 09:02:36 -0400","path":"/bayareabites/60233/nettles-bring-spring-to-the-kitchen","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_60287\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlesmain.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlesmain-1024x575.jpg\" alt=\"Nettles. Photo: Nicole Spiridakis for NPR\" width=\"1024\" height=\"575\" class=\"size-large wp-image-60287\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettles. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Nicole Spiridakis, \u003ca href=\"http://www.npr.org/2013/04/17/176668359/nettles-bring-spring-to-the-kitchen\">Kitchen Window at NPR Food\u003c/a>\u003c/p>\n\u003cp> Get recipes for \u003ca href=\"#soup\">Nettle Soup\u003c/a>, \u003ca href=\"#tart\">Nettle Tart\u003c/a>, \u003ca href=\"#pesto\">Nettle Pesto\u003c/a> and \u003ca href=\"#risotto\">Nettle-Lemon Risotto\u003c/a>.\u003c/p>\n\u003cp>My in-laws live in a half-wild, magical place perched along the edge of the Northern California coastline about an hour from San Francisco. On nice days — and even when it rains — my husband and I will take their black Lab for a ramble up into the woods behind the house where banana slugs carpet the narrow trail, salamanders creep shyly through the trees alongside it, and the air is full of birdsong and the good, damp smells of the growing things.\u003c/p>\n\u003cp>It also is a place where you could \u003cem>almost \u003c/em>eat off the land, particularly if you like your greens. Depending on the season, there are \u003ca href=\"http://www.npr.org/2012/07/24/157276973/you-can-never-have-too-many-blackberries\">blackberries\u003c/a>, thimbleberries, huckleberries, miner's lettuce, \u003ca href=\"http://www.npr.org/templates/story/story.php?storyId=104674500\">fiddlehead ferns\u003c/a>, wild fennel, nettles, mushrooms and \u003ca href=\"http://www.npr.org/2010/06/23/128010832/weed-it-and-reap-a-meal-with-natures-outcasts\">probably more\u003c/a> growing rampant in forest and field. Availing oneself of nature's bounty can be as easy as pulling on a pair of gloves and heading out into the wild (or just pulling the stuff growing next to the road).\u003c/p>\n\u003cp>After years of avoiding nettles as much as possible, I decided it was time to address my loathing. Indeed, I have a long and rather frustrating history with the plant, and it's not been pretty: backpacking trips in the Point Reyes Seashore, where I've unwittingly strode through an overgrown meadow pockmarked with the stuff, leaving me with an unpleasant, lingering sting for the remainder of the trip; or accidental brushing against their vibrant green leaves while on a run and painfully ruing my carelessness.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Still, I've wanted to do \u003cem>something \u003c/em>in the kitchen with nettles for a long time. I had an inkling that despite their sting, nettles might be an overlooked bit of nature's bounty, their prickly leaves couching a hidden secret: Not only are they good-tasting, but they are good for you.\u003c/p>\n\u003cp>And it's true: Nettles are high in iron, potassium, manganese, calcium and vitamins A and C (and are also a decent source of protein). The word \"nettle\" describes more than 40 different flowering plant species from the Urtica genus, which comes from the Latin word \"uro,\" meaning, \"I burn.\" The plant is native to Europe, Asia, Africa and North America, and is found throughout the continental United States. Nettles are readily available in spring and summer.\u003c/p>\n\u003cp>Nettles are used as a medicinal herb and can help in treating arthritis, anemia, hay fever and kidney problems, among other ailments. Dried leaves may be used to make a tea that is useful in alleviating allergy symptoms.\u003c/p>\n\u003cp>Any vegetable that can provide a great nutritional bang for the effort to cook it is always appealing to me. Plus, nettles grow wild, and all I'd have to do is go pick them (after pulling on protective clothing first, of course).\u003c/p>\n\u003cp>As I also learned, picking nettles is a fairly simple endeavor (simpler still is a friendly farmer at the market who will sell you a bunch already bagged). Look for young plants in spring and summer when you are ready to forage.\u003c/p>\n\u003cp>The key is to pick the leaves while wearing thick gloves and a long-sleeved shirt (and pants) and then, as soon as possible, plunge the leaves into a pot of boiling water, and you'll be left with a sleek, slick pile of vivid green leaves. After cooking, nettles produce an entirely sting-free eating experience.\u003c/p>\n\u003cp>Back in San Francisco, my nettles rested awhile in the refrigerator before I had time to fold them along with almonds and a bit of Parmesan cheese into a semi-traditional pesto recipe that tasted fresh and bright, with a subtle undertone of spring. It was delicious — slightly floral, slightly woodsy and slightly (but only just) reminiscent of spinach. I tossed it with whole-wheat spaghetti and chopped, steamed asparagus for a hearty and satisfying dinner.\u003c/p>\n\u003cp>I've also made a wonderful nettle tart and a creamy, leek-infused soup that had me regretting any earlier cursing of the plant. Look at nettles as a substitute for spinach, and you will have no trouble coming up with any number of ways to incorporate this unassuming wild plant into many favorite dishes.\u003c/p>\n\u003cp>This spring I have been able to bring the woods into my little urban kitchen because of those nettles, and that to me is argument enough that I should go out foraging again. Soon the blackberries will hang heavy on their thorny branches, ripe for jam, and I will tuck delicate miner's lettuce into salads laced with a sprinkling of huckleberries. The days will stretch out long and longer still, and I will gather nettles as often as I am able.\u003c/p>\n\u003chr>\n\u003ch3>Nettle Tips\u003c/h3>\n\u003cp>To cook nettles, wash and drain, discarding stems. Place the leaves in a pot of boiling water and cook for 3 to 4 minutes until nettles are wilted. Drain through a colander and press out any excess water. Nettles may be stored in an airtight container in the refrigerator for up to 5 days.\u003c/p>\n\u003cp>When foraging, only pick the nettle tops (the top four leaves) and make sure the nettles are less than knee-high. Discard the stems. An annual plant, nettles are found in woodsy areas and forests, in natural grasslands, along fertile fields and riverbanks, and along shaded trails. Always be careful to wear thick gardening gloves and protective clothing when picking. Although being stung by a nettle or eating an uncooked nettle is not dangerous or poisonous, you will probably wish you hadn't.\u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"soup\">\u003c/a>Recipe: Nettle Soup\u003c/h3>\n\u003cp>\u003cem>Hearty and nourishing, this soup tastes like the woods and spring. A little heavy cream added at the end lends a touch of richness.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_60288\" class=\"wp-caption aligncenter\" style=\"max-width: 462px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlesoup.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlesoup.jpg\" alt=\"Nettle Soup. Photo: Nicole Spiridakis for NPR\" width=\"462\" height=\"391\" class=\"size-full wp-image-60288\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettle Soup. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes 4 servings\u003c/em>\u003c/p>\n\u003cp>1 tablespoon olive oil, plus extra for drizzling\u003c/p>\n\u003cp>1 carrot, peeled and diced\u003c/p>\n\u003cp>3 leeks, white part only, washed and finely sliced\u003c/p>\n\u003cp>1 large potato, peeled and thinly sliced\u003c/p>\n\u003cp>8 cups vegetable stock\u003c/p>\n\u003cp>4 cups washed stinging nettles\u003c/p>\n\u003cp>1/2 teaspoon salt\u003c/p>\n\u003cp>1/2 teaspoon pepper\u003c/p>\n\u003cp>1/4 cup heavy cream (optional)\u003c/p>\n\u003cp>In a large soup pot over medium heat, warm the olive oil. Add the carrot, leeks and potato and cook for about 10 minutes, until the vegetables start to soften. Add the stock, bring to a boil, then reduce heat to a simmer and cook for 10 to 15 minutes, or until the potato is soft.\u003c/p>\n\u003cp>Add the nettle leaves and simmer for about 1 minute to wilt. Remove from heat. With an immersion blender or in a food processor, blend the soup until very smooth. Return to the pot and season with the salt and pepper (add a little more to taste if necessary), then stir in the heavy cream if using. Serve the soup drizzled with olive oil.\u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"tart\">\u003c/a>Recipe: Nettle Tart\u003c/h3>\n\u003cp>\u003cem>Spinach may be used here in a pinch, but try to use nettles if it's at all possible. The tart may be made ahead and served warm or at room temperature.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_60289\" class=\"wp-caption aligncenter\" style=\"max-width: 677px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettletart.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettletart.jpg\" alt=\"Nettle Tart. Photo: Nicole Spiridakis for NPR\" width=\"677\" height=\"500\" class=\"size-full wp-image-60289\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettle Tart. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes 8 servings\u003c/em>\u003c/p>\n\u003cp>\u003cstrong>Crust\u003c/strong>\u003c/p>\n\u003cp>1 1/4 cups whole-wheat pastry flour\u003c/p>\n\u003cp>1/4 cup olive oil\u003c/p>\n\u003cp>3 to 4 tablespoons ice-cold water\u003c/p>\n\u003cp>\u003cstrong>Filling\u003c/strong>\u003c/p>\n\u003cp>3 cups nettle leaves\u003c/p>\n\u003cp>2 tablespoons olive oil\u003c/p>\n\u003cp>2 shallots, chopped\u003c/p>\n\u003cp>2 large eggs\u003c/p>\n\u003cp>1 cup whole milk\u003c/p>\n\u003cp>1 cup heavy cream\u003c/p>\n\u003cp>1/2 teaspoon salt\u003c/p>\n\u003cp>1/2 teaspoon black pepper\u003c/p>\n\u003cp>1 teaspoon dried thyme\u003c/p>\n\u003cp>4 ounces Gruyere cheese, grated\u003c/p>\n\u003cp>3 tablespoons grated Parmesan cheese\u003c/p>\n\u003cp>Heat oven to 350 degrees.\u003c/p>\n\u003cp>To make the crust, place the whole-wheat pastry flour in a large bowl. Whisk and cut in the olive oil with a fork until the mixture resembles coarse meal. Whisk in the ice water a little at a time, until the dough just begins to hold together. Form into a ball, wrap in plastic wrap, and let rest in the refrigerator for 20 minutes.\u003c/p>\n\u003cp>Roll out the dough, fit into a 9-inch tart or pie pan and prick the bottom lightly with a fork. Place in the oven and bake for 15 minutes, until crust is slightly golden. Remove from oven and set aside.\u003c/p>\n\u003cp>Meanwhile, make the filling. Bring a large pot of salted water to a boil and add the nettle leaves. Boil for 3 minutes. Drain and rinse with cold water. Drain again and set aside. When cool, chop the nettle tops into thin strips.\u003c/p>\n\u003cp>In a medium saucepan, heat the olive oil and add the shallots. Saute for about 4 minutes, until soft.\u003c/p>\n\u003cp>In a large bowl, whisk the eggs. Add the milk and cream, and whisk to combine. Stir in the cooked nettles, salt, pepper, thyme and Gruyere cheese.\u003c/p>\n\u003cp>Pour the filling into the tart shell and sprinkle evenly with the grated Parmesan cheese.\u003c/p>\n\u003cp>Place in the oven and bake for 30 to 40 minutes, until surface is golden and puffed. Remove tart from oven and let cool slightly before serving.\u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"pesto\">\u003c/a>Recipe: Nettle Pesto\u003c/h3>\n\u003cp>\u003cem>I like lots of garlic, so have included 4 cloves here, but adjust to your taste. For a vegan version, omit the cheese and try adding a bit of lemon zest for a flavorful, dairy-free boost. Pair this with pasta, drop dollops onto bowls of asparagus soup, or spread on little toasts and top with thinly sliced radishes and a sprinkling of sea salt.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_60285\" class=\"wp-caption aligncenter\" style=\"max-width: 686px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlepestopasta.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlepestopasta.jpg\" alt=\"Nettle Pesto with Pasta. Photo: Nicole Spiridakis for NPR\" width=\"686\" height=\"500\" class=\"size-full wp-image-60285\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettle Pesto with Pasta. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes about 1 1/2 cups\u003c/em>\u003c/p>\n\u003cp>1 cup cooked nettles, about 5 cups uncooked nettles\u003c/p>\n\u003cp>4 tablespoons pine nuts\u003c/p>\n\u003cp>4 cloves garlic, sliced\u003c/p>\n\u003cp>1/2 cup extra-virgin olive oil, plus more as needed\u003c/p>\n\u003cp>3/4 cup grated Parmesan cheese\u003c/p>\n\u003cp>Dash lemon juice\u003c/p>\n\u003cp>Salt and pepper to taste\u003c/p>\n\u003cp>To cook the nettles, place leaves in a pot of salted, boiling water for 3 minutes or so, drain and squeeze dry. Coarsely chop.\u003c/p>\n\u003cp>In a food processor, combine the pine nuts and garlic. Process to chop coarsely. Add about half the nettles and process to chop coarsely. Add the remaining nettles and olive oil and process until a thick green sauce forms. If the sauce is too thick, add a little more olive oil.\u003c/p>\n\u003cp>Add the cheese and dash of lemon juice, and season with salt and pepper. Process briefly. Pour into a glass jar or other container and top with a thin layer of olive oil to prevent the surface from discoloring. Cover tightly and refrigerate for up to 2 weeks.\u003c/p>\n\u003chr>\n\u003ch3>\u003ca name=\"risotto\">\u003c/a>Recipe: Nettle-Lemon Risotto\u003c/h3>\n\u003cp>\u003cem>Simple and lovely, this risotto is bright with lemon zest and is punctuated with a floral note from the nettles. It makes a light and satisfying vegetarian main dish when served with a crisp salad, or pair it with poached wild salmon fillets.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_60286\" class=\"wp-caption aligncenter\" style=\"max-width: 666px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlerisotto.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/nettlerisotto.jpg\" alt=\"Nettle Risotto. Photo: Nicole Spiridakis for NPR\" width=\"666\" height=\"500\" class=\"size-full wp-image-60286\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Nettle Risotto. Photo: Nicole Spiridakis for NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cem>Makes 4 servings\u003c/em>\u003c/p>\n\u003cp>4 tablespoons olive oil\u003c/p>\n\u003cp>3 shallots, minced\u003c/p>\n\u003cp>2 cloves garlic, minced\u003c/p>\n\u003cp>4 cups arborio rice\u003c/p>\n\u003cp>1 cup dry white wine\u003c/p>\n\u003cp>6 to 7 cups vegetable broth\u003c/p>\n\u003cp>2 cups cooked nettles, finely chopped, about 10 cups uncooked nettles\u003c/p>\n\u003cp>1/3 cup grated Parmesan cheese\u003c/p>\n\u003cp>1 teaspoon salt\u003c/p>\n\u003cp>1/2 teaspoon pepper\u003c/p>\n\u003cp>1 teaspoon dried herbs de Provence\u003c/p>\n\u003cp>Zest from 1 organic lemon\u003c/p>\n\u003cp>In a large saucepan, heat the olive oil over medium-high heat. Add the shallots and the garlic and cook for 3 to 4 minutes, until vegetables are slightly softened. Add the arborio rice and cook for another minute, until the rice is well coated with olive oil.\u003c/p>\n\u003cp>Pour in the white wine and bring the mixture to a boil, then lower heat to medium and simmer the rice, stirring frequently, until the wine is absorbed. Add 1 cup of vegetable broth and stir frequently until it is absorbed into the rice. Repeat with 5 more cups of broth. Rice should be tender and creamy (not dry). Reduce heat to low and stir in the nettles, stirring well to distribute evenly. Stir in the Parmesan cheese and a little more broth if the risotto seems dry. Cook for about 3 minutes until the cheese is melted.\u003c/p>\n\u003cp>Stir in the salt, pepper, dried herbs and lemon zest. Serve immediately. \u003c/p>\n\u003cp>\u003cstrong>About The Author\u003c/strong>\u003cbr>\nNicole Spiridakis lives in San Francisco and writes about food, travel and her native state on her blog, \u003ca href=\"http://www.cucinanicolina.com/\">cucinanicolina.com\u003c/a>. Her work has appeared in \u003cem>The New York Times\u003c/em>, the \u003cem>San Francisco Chronicle\u003c/em>, \u003ca href=\"http://www.chow.com/\">chow.com\u003c/a> and other publications.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp> \u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/60233/nettles-bring-spring-to-the-kitchen","authors":["byline_bayareabites_60233"],"categories":["bayareabites_10916","bayareabites_12"],"tags":["bayareabites_11086","bayareabites_9261","bayareabites_8987","bayareabites_8986","bayareabites_8666"],"featImg":"bayareabites_60234","label":"bayareabites"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. Possible paints an optimistic portrait of the world we can create through science, policy, business, art and our shared humanity. It asks: What if everything goes right for once? How can we get there? Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.","airtime":"SUN 2pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2023/08/possible-5gxfizEbKOJ-pbF5ASgxrs_.1400x1400.jpg","officialWebsiteLink":"https://www.possible.fm/","meta":{"site":"news","source":"Possible"},"link":"/radio/program/possible","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/possible/id1677184070","spotify":"https://open.spotify.com/show/730YpdUSNlMyPQwNnyjp4k"}},"1a":{"id":"1a","title":"1A","info":"1A is home to the national conversation. 1A brings on great guests and frames the best debate in ways that make you think, share and engage.","airtime":"MON-THU 11pm-12am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/1a.jpg","officialWebsiteLink":"https://the1a.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/1a","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=1188724250&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/1A-p947376/","rss":"https://feeds.npr.org/510316/podcast.xml"}},"all-things-considered":{"id":"all-things-considered","title":"All Things Considered","info":"Every weekday, \u003cem>All Things Considered\u003c/em> hosts Robert Siegel, Audie Cornish, Ari Shapiro, and Kelly McEvers present the program's trademark mix of news, interviews, commentaries, reviews, and offbeat features. Michel Martin hosts on the weekends.","airtime":"MON-FRI 1pm-2pm, 4:30pm-6:30pm\u003cbr />SAT-SUN 5pm-6pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2021/10/ATC_1400.jpg","officialWebsiteLink":"https://www.npr.org/programs/all-things-considered/","meta":{"site":"news","source":"npr"},"link":"/radio/program/all-things-considered"},"american-suburb-podcast":{"id":"american-suburb-podcast","title":"American Suburb: The Podcast","tagline":"The flip side of gentrification, told through one town","info":"Gentrification is changing cities across America, forcing people from neighborhoods they have long called home. Call them the displaced. Now those priced out of the Bay Area are looking for a better life in an unlikely place. American Suburb follows this migration to one California town along the Delta, 45 miles from San Francisco. But is this once sleepy suburb ready for them?","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/powerpress/1440_0018_AmericanSuburb_iTunesTile_01.jpg","officialWebsiteLink":"/news/series/american-suburb-podcast","meta":{"site":"news","source":"kqed","order":"13"},"link":"/news/series/american-suburb-podcast/","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?mt=2&id=1287748328","tuneIn":"https://tunein.com/radio/American-Suburb-p1086805/","rss":"https://ww2.kqed.org/news/series/american-suburb-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkMzMDExODgxNjA5"}},"baycurious":{"id":"baycurious","title":"Bay Curious","tagline":"Exploring the Bay Area, one question at a time","info":"KQED’s new podcast, Bay Curious, gets to the bottom of the mysteries — both profound and peculiar — that give the Bay Area its unique identity. And we’ll do it with your help! You ask the questions. You decide what Bay Curious investigates. And you join us on the journey to find the answers.","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/powerpress/1440_0017_BayCurious_iTunesTile_01.jpg","imageAlt":"\"KQED Bay Curious","officialWebsiteLink":"/news/series/baycurious","meta":{"site":"news","source":"kqed","order":"4"},"link":"/podcasts/baycurious","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/bay-curious/id1172473406","npr":"https://www.npr.org/podcasts/500557090/bay-curious","rss":"https://ww2.kqed.org/news/category/bay-curious-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvbmV3cy9jYXRlZ29yeS9iYXktY3VyaW91cy1wb2RjYXN0L2ZlZWQvcG9kY2FzdA","stitcher":"https://www.stitcher.com/podcast/kqed/bay-curious","spotify":"https://open.spotify.com/show/6O76IdmhixfijmhTZLIJ8k"}},"bbc-world-service":{"id":"bbc-world-service","title":"BBC World Service","info":"The day's top stories from BBC News compiled twice daily in the week, once at weekends.","airtime":"MON-FRI 9pm-10pm, TUE-FRI 1am-2am","imageSrc":"https://ww2.kqed.org/app/uploads/2021/10/BBC_1400.jpg","officialWebsiteLink":"https://www.bbc.co.uk/sounds/play/live:bbc_world_service","meta":{"site":"news","source":"BBC World Service"},"link":"/radio/program/bbc-world-service","subscribe":{"apple":"https://itunes.apple.com/us/podcast/global-news-podcast/id135067274?mt=2","tuneIn":"https://tunein.com/radio/BBC-World-Service-p455581/","rss":"https://podcasts.files.bbci.co.uk/p02nq0gn.rss"}},"code-switch-life-kit":{"id":"code-switch-life-kit","title":"Code Switch / Life Kit","info":"\u003cem>Code Switch\u003c/em>, which listeners will hear in the first part of the hour, has fearless and much-needed conversations about race. Hosted by journalists of color, the show tackles the subject of race head-on, exploring how it impacts every part of society — from politics and pop culture to history, sports and more.\u003cbr />\u003cbr />\u003cem>Life Kit\u003c/em>, which will be in the second part of the hour, guides you through spaces and feelings no one prepares you for — from finances to mental health, from workplace microaggressions to imposter syndrome, from relationships to parenting. The show features experts with real world experience and shares their knowledge. Because everyone needs a little help being human.\u003cbr />\u003cbr />\u003ca href=\"https://www.npr.org/podcasts/510312/codeswitch\">\u003cem>Code Switch\u003c/em> offical site and podcast\u003c/a>\u003cbr />\u003ca href=\"https://www.npr.org/lifekit\">\u003cem>Life Kit\u003c/em> offical site and podcast\u003c/a>\u003cbr />","airtime":"SUN 9pm-10pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2021/12/CodeSwitchLifeKit_StationGraphics_300x300EmailGraphic.png","meta":{"site":"radio","source":"npr"},"link":"/radio/program/code-switch-life-kit","subscribe":{"apple":"https://podcasts.apple.com/podcast/1112190608?mt=2&at=11l79Y&ct=nprdirectory","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93d3cubnByLm9yZy9yc3MvcG9kY2FzdC5waHA_aWQ9NTEwMzEy","spotify":"https://open.spotify.com/show/3bExJ9JQpkwNhoHvaIIuyV","rss":"https://feeds.npr.org/510312/podcast.xml"}},"commonwealth-club":{"id":"commonwealth-club","title":"Commonwealth Club of California Podcast","info":"The Commonwealth Club of California is the nation's oldest and largest public affairs forum. As a non-partisan forum, The Club brings to the public airwaves diverse viewpoints on important topics. The Club's weekly radio broadcast - the oldest in the U.S., dating back to 1924 - is carried across the nation on public radio stations and is now podcasting. Our website archive features audio of our recent programs, as well as selected speeches from our long and distinguished history. This podcast feed is usually updated twice a week and is always un-edited.","airtime":"THU 10pm, FRI 1am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2019/07/commonwealthclub.jpg","officialWebsiteLink":"https://www.commonwealthclub.org/podcasts","meta":{"site":"news","source":"Commonwealth Club of California"},"link":"/radio/program/commonwealth-club","subscribe":{"apple":"https://itunes.apple.com/us/podcast/commonwealth-club-of-california-podcast/id976334034?mt=2","google":"https://podcasts.google.com/feed/aHR0cDovL3d3dy5jb21tb253ZWFsdGhjbHViLm9yZy9hdWRpby9wb2RjYXN0L3dlZWtseS54bWw","tuneIn":"https://tunein.com/radio/Commonwealth-Club-of-California-p1060/"}},"considerthis":{"id":"considerthis","title":"Consider This","tagline":"Make sense of the day","info":"Make sense of the day. Every weekday afternoon, Consider This helps you consider the major stories of the day in less than 15 minutes, featuring the reporting and storytelling resources of NPR. Plus, KQED’s Bianca Taylor brings you the local KQED news you need to know.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2022/02/Consider-This_3000_V3-copy-scaled-1.jpg","imageAlt":"Consider This from NPR and KQED","officialWebsiteLink":"/podcasts/considerthis","meta":{"site":"news","source":"kqed","order":"7"},"link":"/podcasts/considerthis","subscribe":{"apple":"https://podcasts.apple.com/podcast/id1503226625?mt=2&at=11l79Y&ct=nprdirectory","npr":"https://rpb3r.app.goo.gl/coronavirusdaily","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ucHIub3JnLzUxMDM1NS9wb2RjYXN0LnhtbA","spotify":"https://open.spotify.com/show/3Z6JdCS2d0eFEpXHKI6WqH"}},"forum":{"id":"forum","title":"Forum","tagline":"The conversation starts here","info":"KQED’s live call-in program discussing local, state, national and international issues, as well as in-depth interviews.","airtime":"MON-FRI 9am-11am, 10pm-11pm","imageSrc":"https://ww2.kqed.org/app/uploads/2022/06/forum-logo-900x900tile-1.gif","imageAlt":"KQED Forum with Mina Kim and Alexis Madrigal","officialWebsiteLink":"/forum","meta":{"site":"news","source":"kqed","order":"8"},"link":"/forum","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/kqeds-forum/id73329719","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM5NTU3MzgxNjMz","npr":"https://www.npr.org/podcasts/432307980/forum","stitcher":"https://www.stitcher.com/podcast/kqedfm-kqeds-forum-podcast","rss":"https://feeds.megaphone.fm/KQINC9557381633"}},"freakonomics-radio":{"id":"freakonomics-radio","title":"Freakonomics Radio","info":"Freakonomics Radio is a one-hour award-winning podcast and public-radio project hosted by Stephen Dubner, with co-author Steve Levitt as a regular guest. It is produced in partnership with WNYC.","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/2018/05/freakonomicsRadio.png","officialWebsiteLink":"http://freakonomics.com/","airtime":"SUN 1am-2am, SAT 3pm-4pm","meta":{"site":"radio","source":"WNYC"},"link":"/radio/program/freakonomics-radio","subscribe":{"npr":"https://rpb3r.app.goo.gl/4s8b","apple":"https://itunes.apple.com/us/podcast/freakonomics-radio/id354668519","tuneIn":"https://tunein.com/podcasts/WNYC-Podcasts/Freakonomics-Radio-p272293/","rss":"https://feeds.feedburner.com/freakonomicsradio"}},"fresh-air":{"id":"fresh-air","title":"Fresh Air","info":"Hosted by Terry Gross, \u003cem>Fresh Air from WHYY\u003c/em> is the Peabody Award-winning weekday magazine of contemporary arts and issues. 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