Henbit (Lamium amplexicaule) in bloom. Image by Jennifer Capestany.

Have you ever considered learning about food that grows wild all around you? You don't have to be living off the grid to learn about wild edibles and incorporate them into your daily life. There are many benefits to foraging for wild, edible plants:

Wild edibles are often more nutrient dense than store bought vegetables.
They can have medicinal properties.
Foraging costs you nothing but time outside in the fresh air. A little labor = free food!
Including wild edibles in your diet is an easy way to increase your intake of vitamins and minerals, as well as broaden the kinds of foods that you eat. It doesn't all have to be broccoli and peas, right?

In this series I'll be talking about edible plants that grow wild in the United States mainland, often from coast to coast. We'll begin with henbit, one of the first wild edibles to emerge in spring.

Foraging for Henbit

Image by Jennifer Capestany

Henbit (Lamium amplexicaule) is a very nutritious, plentifully growing wild edible that is easy to recognize, and has few toxic lookalikes, making it an ideal plant to start your wild edibles journey with. It is very likely growing right in your backyard! Henbit is known as a winter annual because little clumps of henbit can start to show in midwinter, especially in milder climates, like my home state of Texas, where winters are usually neither long nor severe. By spring you can find henbit popping up in backyards, fields, forest edges, roadsides, pastures, and more. I have seen henbit growing all over the country, from field to forest, sun to part shade, clay soil to sandier soils. It's just not a fussy plant.

How to Recognize Henbit

Henbit has a low growing, sprawling habit, rarely getting higher than 12". Look for:

The telltale square shaped stems typical of the mint family.
Blooms that are delicate, trumpet-shaped, and purple in color.
Slightly hairy leaves that are roughly heart-shaped, and scalloped along the edges.

Henbit has a characteristic growth pattern. The heart-shaped leaves clasp the stems, growing opposite each other with long internodes. In lay speak that means that the leaves grow next to each other on either side of the stem with a good amount of stem showing in between what look like whorls of leaf growth.

According to Green Deane of Eat the Weeds, the rule of thumb in determining if a plant in the mint family is edible is that the plant must look like a mint AND smell like a mint. Henbit breaks that rule. It certainly looks like a mint, but it doesn't smell minty. It is still safe to eat.

How to Use Henbit

The aerial parts of the plant (leaf, stem, flower, seeds) are edible, though you may find the stems a bit tough if they aren't young. The leaves have a slightly dry texture. The flavor is a bit like a strong spinach. Some find it peppery. You can eat henbit raw or cooked.

Add to salads as a raw green.
Top off sandwiches with henbit.
Add to green smoothies and juices.
Lightly saute or steam for a side dish.

Specific nutrition breakdown on henbit is hard to come by. It isn't a well studied plant. Like most mint family plants, however, you can probably expect henbit to be rich in antioxidants and minerals.

Image by BerndH

Pictured above are dead nettles (Lamium purpureum). Flowers look the same, but the leaves are triangular in shape. Still edible, but not henbit.

Pictured above is ground ivy (Glechoma hederacea). Leaves are similarly shaped to henbit, but note that they don't clasp the main stem. Flowers are also different. Still edible, but not henbit.

Henbit is usually gone by summer. It reseeds easily, so unless it's poisoned (Tragedy!), it will pop up each year and spread readily.

Legend has it that henbit is so named because chickens like to eat it. Ironically, I have never observed my own chickens eating this prolific "weed." That simply leaves more for us humans! Before you leave, let's talk about foraging responsibly.

Humans are meant to be Earth's stewards. Have fun! But be wise.

The Rules of Foraging

Before you head outside with your clippers and a basket, let's discuss wild foraging etiquette. Responsible foragers always adhere to a few rules when they go out to collect wild edibles or medicinals.

All land is owned by someone or some entity. Make sure that you have permission or legal right to harvest on the land.
Never harvest a plant that you have not identified with 100% certainty. If in doubt, leave it be. Bringing a guidebook along with you is an excellent idea.
Never take so much of a plant that it cannot recover. Rule of thumb in the wild foraging world is to only take about 10% from plants that clearly have not already been recently harvested from. Remember to always leave some blooms to go to seed.
It's also inadvisable to eat wild edibles from locations that may have been poisoned for weed control. You don't want that in you.

Humans are meant to be Earth's stewards. So have fun! But be wise.

Editor's Note: Images with no credit given are purchased stock images. By agreement, no annotation is required.

Health Disclaimer: You own yourself. Always do your research when trying out new foods, especially if you have a health condition, and/or are on prescription medications. Wild edibles are nutrient dense. Most of us are not used to that. Go slowly, not only to test for reaction, but also to give your body a chance to accustom to the richness of wild edibles. No information on this website should be considered medical advice, nor should the information here be considered a complete listing of all possible plant components or dangers. Neither Prairie Hawk Botanica nor Jennifer Capestany will be responsible for injury. Anything that you learn from Prairie Hawk Botanica, its blog, or Jennifer Capestany must be considered informational only. Article originally published on Prairie Hawk Botanica's Blog. Shared by me, the original author and owner.

Author: Jennifer Capestany

Jennifer is a clinical herbalist and health coach, specializing in autoimmune diseases like rheumatoid arthritis. Her interest in plant medicine led Jennifer to spend years studying herbology, physiology, and nutrition. She works one-on-one with her clients via her herbalist and health coaching business, Prairie Hawk Botanica. Jennifer lives on a homestead in rural Texas with her husband, 2 children, and various animals. In her spare time she loves to be in her large herb and vegetable garden. Sharing herb knowledge and her love of natural healing with others is her calling.

Eatin' Wild Series (Edible Weeds): Henbit