‘Tis the Season… to Forage
This time of year, I find myself drawn into the woods more than ever. Why? Because nature is quietly bursting with some of the most nutrient-dense foods available—if you know where to look. It’s foraging season, and the forest is generously offering up treasures like stinging nettles, ramps, and—if you’re lucky—the elusive morel.
Nettle Me This
Let’s start with stinging nettles. Yes, they bite back at first touch, but what they offer in return is worth it. Nettles are an underrated powerhouse, packed with minerals, especially calcium. A single cup of dried nettle, infused in hot water for at least four hours (overnight is best), can deliver up to 500mg of calcium. As a woman approaching menopause, that’s half my daily calcium needs in one earthy, green cup.
Why does this matter? Because calcium isn’t just for bones—it’s essential for nerve function, muscle contraction, and even hormone balance. And while it’s tempting to believe we can get all our nutrients through diet alone, the truth is, it’s not always feasible—especially in places like Vermont, where the sun’s position makes it nearly impossible to get enough Vitamin D from sunlight alone for most of the year.
So yes, I forage. I also supplement when needed (Vitamin D, especially—ask your doctor!), and I do it all with the goal of feeling vibrant, strong, and connected to the rhythms of the season.
Sunshine Strategy
For those seeking natural Vitamin D, here’s a tip:
Midday sun (10 am – 4 pm) is your best bet.
5 to 30 minutes of sun exposure to face, arms, and legs, several times per week, can help.
Always weigh the benefits against your skin’s needs and protection.
But again—if you're in the north, take the supplement. Just be sure to take it with a little fat (think fish oil) because Vitamin D is fat-soluble.
Dairy or Not?
If you're like me and conventional dairy doesn’t sit well, consider grass-fed options—or lean on nettles. While plant-based calcium is less bioavailable, nettles are one of the few plants that truly pack a calcium punch without the calorie load of dairy. If dairy’s off the table entirely, get intentional: add tahini, collards, cashews, and yes, infuse your nettles regularly.
Ode to the Ramp
Now, let’s talk about ramps—the wild leeks that make your fridge smell like you’re hiding secrets. Their bold, garlicky flavor is a rite of spring, but it’s their nutrient profile that keeps me coming back.
Ramps are:
Rich in Vitamin C and A
Loaded with antioxidants and organosulfur compounds (yes, the cancer-fighting kind!)
Supportive of heart and gut health
And honestly? Totally worth the stinky fridge.
And Then, the Morels
Ah, morels. The elusive, honeycombed mushrooms that hide in plain sight. Since we moved, I haven’t found a new patch—but the hunt continues until the forest floor grows too thick. If you’ve ever searched for morels, you know: they don’t just appear, they reveal themselves to those paying attention.
So if I disappear into the woods for a little while, know that I’m not lost—I’m just following the call of spring. Gathering, sipping, savoring. Honoring the land and the life it gives.
