Gathering nature's bounty offers food and mindfulness for free

Foraging, searching for and collecting food growing in the wild, is a great way to spend time in nature. Gathering wild berries, nuts, seeds, plants and leaves has been a part of human survival for thousands of years. But today it is popular as many people seek a deeper connection with the natural world.

Few late summer activities are as typically British than picking blackberries from a hedgerow

However, before starting to forage, it is important to know that some plants and fungi growing wild are poisonous - even deadly. Always make sure you know exactly what you are picking. If you have any doubt, leave it. It's a good idea to use a foraging guidebook or go with an experienced guide to help identify what is edible and what could be harmful.

But with safe foraging knowledge under your belt, there are so many reasons to be out in nature enjoying the pleasures of gathering food growing wild.

Nettle tea is said to reduce stress

1. Connection with Nature: Foraging takes you into natural environments whether it's a forest, meadow, shoreline, or even an urban park. This gives a closer connection with the natural world, offering time to appreciate nature's beauty, and to develop a deeper understanding of ecosystems and the seasons.

2. Mindfulness and Presence: Foraging encourages mindfulness as you become more aware of what's growing in your surroundings. Looking around for food-for-free requires focus and patience. Foraging helps you observe plants in greater detail, become familiar with their growth patterns, and the specific habitats in which they thrive. This gentle searching and looking can be almost meditative and a source of relaxation and stress relief.

3. Variety of Flavours and Textures: Wild foods often have unique and intense flavours which can't be replicated by store-bought produce. From the peppery tang of wild mustard greens to the earthy sweetness of autumn berries, foraged foods can introduce a new range of tastes.

4. Nutritional Benefits: Wild foods are often packed with nutrients. For example, many wild greens such as dandelion greens, hips and haws, are rich in vitamins, minerals, and antioxidants. Wild berries are also known for their high levels of vitamin C and other beneficial natural compounds.

Wild cherries ready for summer picking

5. Sustainability and Ethical Eating: Foraging supports sustainable and ethical food practices. When done responsibly (pick to feed not for greed), it has minimal environmental impact.

6. Cost Savings: Foraging can be a cost-effective way to supplement your diet. Instead of purchasing expensive specialty items at the supermarket, you can find them for free in your home environment.

7. Culinary Creativity: Foraging encourages creativity in the kitchen. Experimenting with new ingredients can foster a deeper appreciation for the seasonal availability of different foods. Elderberries and blackberries, available from late summer into autumn, are great for making jams and wine; elderflowers can be used for making cordial in the spring, made into syrup, or fried for a snack. Blackberries (blackberry and apple crumble) and chestnuts (for roasting by the fire) are available into the late autumn and early winter. Dandelion and burdock, which can be foraged from spring to autumn, have leaves which can be used in salads and roots which can be added to soups.

8. Cultural and Historical Connection: Foraging has deep cultural roots in many societies around various regions. Learning about traditional foraging practices can provide insight into the history and heritage of an area. Dr Neil Buttery has put together recipes showing how foraged foods were used in the past on his website British Food: A History. Anyone for Dock Pudding??

9. Physical Activity and Exercise: Foraging involves physical activity, whether it's walking through the woods, bending or stretching to access certain fruits. It's a way to incorporate exercise into a day's routine while enjoying the outdoors.

10. Community and Sharing: Foraging can be a communal activity. It's a great way for people to get together to forage, share knowledge, and exchange recipes. It fosters a sense of community and camaraderie.

Remember, it's crucial to forage responsibly and ethically. Respect the environment, follow local regulations, and only harvest plants that you can positively identify and are certain are safe to eat. If you're new to foraging, consider joining a local foraging group or taking a course to learn from experienced foragers.

Responsible foraging guidelines can be found here.

BBC Countryfile offers some seasonal foraging suggestions.

The Woodland Trust offers a monthly guide to sustainable foraging.

Nature writer Richard Mabey's classic foraging guide Food for Free has been in print since it was first published in 1972.