Wild Weed Mix - SPRING
Spring hits a little different here in Tennessee. Before the gardens wake up and the markets open for the season, the fields, fence lines, and forgotten corners of the yard are already serving up a buffet. What some folks mow down or spray, others of us gather up and toss straight into a bowl. These so-called “weeds” have been food and medicine for generations—and honestly, they deserve a spot back at the table.
Right when our bodies are craving something fresh and alive after a winter of heavy meals, nature rolls out the perfect spread. These spring greens show up exactly when we need them most, bringing nutrients that help clear out the cold season and get us ready for the months ahead.
Here’s a handful of my favorite wild spring greens to forage for a fresh salad, plus a little history on why these plants stuck around and what they’re bringing to your plate.
Chickweed (Stellaria media)
History: Chickweed has been used as food and medicine in Europe and North America for centuries. Early settlers ate it to get fresh greens after winter, and it’s long been a go-to remedy for skin irritations and minor wounds.
Nutrients: High in vitamin C, iron, calcium, magnesium, and zinc.
Health Benefits: Supports immune health, soothes inflammation, and may help with digestion. Chickweed’s cooling properties make it great during allergy season or when you’re feeling a bit run down.
Flavor: Mild, slightly grassy, with tender leaves and stems. Perfect as the bulk of your salad base.
Dandelion Greens (Taraxacum officinale)
History: Dandelions have been intentionally grown as food and medicine since at least the 10th century. Every part of the plant is edible, and they’ve been used as a liver tonic and diuretic across cultures, from Indigenous North American tribes to European herbalists.
Nutrients: Off the charts with vitamins A, C, K, calcium, iron, and potassium.
Health Benefits: Supports liver health, acts as a natural diuretic, and aids digestion. If you’ve been feeling sluggish after winter, dandelion gets things moving again.
Flavor: Bitter in the best way, like a wild arugula. Stick to young leaves for salads and save the mature ones for sautés.
Bittercress (Cardamine hirsuta)
History: Bittercress is one of those plants that shows up whether you invite it or not. Historically, it’s been a staple in early spring diets across Europe and the U.S., prized for being one of the first fresh greens after a long winter. Old timers knew that after months of heavy, preserved foods, a peppery little green like bittercress was exactly what the body needed to wake back up.
Nutrients: Loaded with vitamin C, calcium, magnesium, and a good dose of antioxidants.
Health Benefits: Acts as a mild diuretic, supports kidney function, and helps clear out the sluggishness that tends to linger after winter. Its sharp flavor signals the body to kick digestion into gear and supports detox pathways.
Flavor: Bright, peppery, and a bit like a wild cousin to arugula. Adds a crisp snap and spice that balances out milder greens like chickweed and henbit.
Violet Leaves and Flowers (Viola spp.)
History: Violets have a long history in both food and medicine. Ancient Greeks used them in love potions, and they were a staple in Appalachian spring tonics. In the Victorian era, candied violets were a delicacy.
Nutrients: Vitamin C powerhouse, plus beta-carotene and rutin (a plant compound that supports circulation).
Health Benefits: Anti-inflammatory, supports respiratory health, and traditionally used for coughs and colds. Plus, those antioxidants help with skin health.
Flavor: Mild and slightly sweet, with tender leaves and delicate blooms that brighten up any bowl.
Wild Garlic (Allium vineale)
History: Related to both garlic and onions, wild garlic has been used in Southern cooking and folk remedies for generations. Early settlers and Indigenous communities alike valued its flavor and its ability to keep away colds.
Nutrients: Sulfur compounds (like cultivated garlic), vitamin C, and antioxidants.
Health Benefits: Supports cardiovascular health, may reduce blood pressure, and has natural antimicrobial properties. A solid springtime immune booster.
Flavor: Like a wild green onion with a little garlicky kick. A few snips go a long way.
Henbit (Lamium amplexicaule)
History: Henbit has been part of foraged diets across Europe and North America for centuries, though it’s often overlooked today. Historically, it was fed to both people and livestock (hence the name—it was a favorite of free-ranging chickens).
Nutrients: Iron, fiber, and antioxidants.
Health Benefits: Mildly calming, anti-inflammatory, and gentle on the digestive system. It’s a nice plant to add when your gut needs a little kindness.
Flavor: Sweet, grassy, and tender—works well mixed with other greens to balance stronger flavors.
How to Make It a Meal
Head out in the morning with a pair of scissors and a basket. Harvest away from roadsides, sprayed fields, and spots with runoff. Rinse well and keep the greens chilled until you’re ready to eat.
Here’s how I like to throw them together:
- Chickweed and henbit for softness.
- Dandelion and bittercress for bite.
- Violets for sweet and pretty.
- Wild garlic to keep things lively.
Add goat cheese, toasted pecans, and fresh berries if they’re coming in. Drizzle with honey and balsamic for a simple dressing. That’s it. Pure spring.
Final Thoughts
Foraging spring weeds is about more than just free food. It’s about reconnecting with the land and reclaiming knowledge that kept our ancestors healthy and nourished. These plants show up right on time—offering bitter greens to wake up our systems, vitamin C to shake off the last of winter, and minerals to strengthen us for the growing season ahead.
So, before you fire up the mower this spring, take a walk. Look down. There’s a salad waiting right under your feet.
