Elderflower

Delicate as lace, the creamy elderflower is held up against the sunlight by remarkably sturdy green stalks. Sunlight is necessary for these pretty little flowers to transcend the decorative, turning them into a flavoursome staple of summertime beverages.

Taste aside, the elderflower has some interesting healing properties which make it a handy ingredient to have in your herbal repertoire. Acting particularly effectively as an anticatarrhal and expectorant, it is useful at this time of year for those of us who battle with rhinitis (hayfever) and sinusitis, as well as inflammations of the mouth and throat. 

Brewing the flowers into a tea is particularly tasty when combined with blackcurrant, which has high levels of vitamin C. Soaking cotton wool pads in the cold tea and placing over the eyes provides soothing comfort for eye strain and conjunctivitis. You can also gargle with a mouth wash infused with elderflower to aid sore throats and even use the cold tea to heal chapped skin and cold-sores (herpes simplex). 

However, perhaps the most enjoyable use of the flowers is in cordials, wines and champagnes. Here is a simple little recipe for traditional, syrupy Elderflower Cordial, from Joanna's Food...

* 25 elderflowers -  stalks removed

* 1kg sugar

2 lemons -  grated, squeezed and chopped up

* 50g citric acid (your chemist should stock this)

* 1 litre cold (previously boiled) water

Put all the ingredients into a bowl in a cool place (not a fridge) for two days. Stir occasionally and after the forty-eight hours are up, strain and pour into sterilised bottles using a funnel. As long as the bottles are kept in the fridge, the cordial should keep for months. Dilute to drink. 

Happy foraging fellow summer-lovers!

Thyme

This often-overlooked little herb is fast becoming one of my favourites. Its culinary benefits are undoubted; it is a staple of Mediterranean dishes and accompanies meat particularly well. I use it in soups and casseroles, for making stock, in pasta and - most recently - even in biscuits! More to come on that tomorrow!

Thyme is a pungent herb that really packs a punch for one so little. (Perhaps that's why I like it!) It is pretty hardy and loves a sunny spot, growing in most soils and on rockeries well. However, it won't forgive you for over-watering so do be careful.

At this time of year it is really blooming and the leaves taste best through June and July so it is an excellent time to pick and use fresh, or begin to dry for later in the year. There are many varieties, including the silver-edged 'Argenteus' (above) which grows particularly well in containers. Also to be found is the beautifully scented 'Citridorus' or 'lemon' thyme (below) which works fantastically well in recipes that require a citrus flavour: this is one type of thyme that goes particularly deliciously with fish.

In medieval times, Thyme was considered to impart courage upon those who ate it and, therefore, came to symbolise vigour and heroism. It was reputedly added to beer and drank by those who needed to overcome nerves. The ancient Romans also considered it a remedy for melancholy. Today, its health benefits are largely related to its essential oil which contains large quantities of thymol - a powerful antiseptic and antibacterial. Applied directly to cuts and scrapes, crushed thyme leaves act as an instant garden remedy to cleanse. 

Thyme also possesses antispasmodic and expectorant properties, making it particularly useful in the treatment of chest infections such as bronchitis. A tea may be concocted, using a teaspoon of crushed thyme leaves, added to boiling water. Allow the herbs to steep for 10 minutes before straining and sweetening with honey. This tea should be drunk 3 to 4 times daily for the treatment of persistent coughs. 

Foraging

The village wise-woman of yesteryear would not have had access to online pagan shops, sending her sage bundles and juniper berries via express delivery; nor would folk have a Waitrose or Sainsbury's round the corner to buy pre-packaged bananas which have been flown thousands of miles and had their ripening process artificially sped up with chemicals.

Granted, these are extreme examples, but the principle behind them is simple: today we literally have our food put on our plates. Comparatively few people 'hunt' or 'gather' any more. While many still tend a garden to grow some herbs, vegetables and fruit and some may rear animals for their produce, this is a decreasing number in the UK. I would put money on fewer still going out into the countryside and 'foraging' for their food. 

At this time of year the hedgerows are springing back to life. We see nettles, dandelions and yarrow sprouting up; in a month or so the wild garlic will be out; come summer there will be elderflower to collect and by autumn the rosehips, blackberries and sloes will be ready for harvesting. According to researchers at Emory University, Atlanta, our ancestors ate 200 more plant species than us, gaining five times more micro-nutrients and three times more vitamins as a result.

Today I will focus on the humble nettle, more well known for its infamous sting than its culinary and medicinal properties. In the UK the nettle is ubiquitous, making it a perfect food for wild foraging. You can find them in fields, hedgerows, along pathways and - with all probability - in your own back garden. 

At this time of year, the leaves are tender and fresh, so you can pick the whole stem. You should avoid larger leaves as the plants get bigger, instead choosing only the shoots, and don't pick them once the plant has flowered. Remember to take care whilst picking them as they can give a nasty sting. I recommend wearing tough gloves - the kind of thing you would usually adorn for gardening. 

Once you have gathered enough, there is a variety of culinary uses for these mineral-rich leaves: soups, teas and juices are the most well-known, although our favourite seasonal chef - Hugh Fearnley-Wurnley - has a slightly more ambitious recipe for nettle tagliatelle if you fancy having a go! I'll be posting up a recipe for nettle soup tomorrow.

Nettles are rich in vitamins and minerals: they are an important source of beta-carotene, vitamins A, C and E as well as iron, calcium and phosphates. Medically, it is renowned for its astringent, anti-inflammatory and diuretic properties all of which combine to recommend it for use as a remedy against hepatic, arthritic and rheumatic conditions, as well as in the treatment of allergies, anaemia and kidney diseases. 

Nettle tea, for example, is useful in the treatment of diseases and inflammations of the urinary tract; it is also said to be helpful in the elimination of viruses and bacterial infections. A nettle infusion or tincture used to wash the scalp is said to help with the regeneration and growth of hair, as well as reducing dandruff. Nettle juice, drunk before meals has the effect of reducing high blood pressure and improving anaemia; it is also of benefit in the case of renal insufficiency to drink one glass per day in the morning. 

Some words of warning!

With any wild foods, it is important that you take due care and consideration when foraging. Firstly, do not gather and eat plants, mushrooms or seeds unless you are 100% certain that you know what they are. Although there is a rich abundance of food sources in our countryside, there are also many highly toxic species to be found. 

Secondly, please be considerate of the environment and tread lightly upon it. There are many creatures who make their homes in hedgerows and fields so take care not to disturb them. Please also be aware that although some plants - like the nettle - are considered ubiquitous weeds, others are rarer and should not be gathered. 

Happy foraging!