Looking for a way to make the most of Samphire beyond the usual lemon-and-fish combo? This vibrant and unexpected dish pairs the sea-salty crunch of Samphire with the sweet brightness of orange and the earthy depth of toasted hazelnuts. With just a handful of ingredients, it delivers bold flavour and elegant simplicity—perfect as a refreshing side or a standout starter for summer meals. 

Ingredients:

 (serves 2–3)

• 150g fresh Samphire
• 25g Fennel fronds
• 1 medium orange (zest and juice)
• 2 tbsp toasted Hazelnuts, roughly chopped
• 1 tbsp olive oil (or hazelnut oil for extra depth)
• Optional: a pinch of chilli flakes or black pepper

Find our Full Marsh Samphire Foraging guide here

Method:

1. Bring a pot of water to a boil.
2. Add the Marsh Samphire and blanch for 1 minute, then immediately transfer to a bowl of ice water. Drain and set aside.
3. In a small bowl, combine the orange juice, zest, and olive oil. Whisk until emulsified. Add chilli flakes or black pepper if using.
4. If not pre-toasted, toast whole hazelnuts in a dry pan over medium heat until golden and fragrant (about 3–5 minutes), then chop roughly.
5. Toss the blanched Marsh Samphire with the orange dressing. Add the chopped fennel. Sprinkle the toasted hazelnuts on top.

Serve slightly chilled or at room temperature as a side dish or small plate.

Find more amazing Wild Food recipes here:

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Crispy, briny, and utterly addictive, this Tempura Marsh Samphire is a twist on a Japanese classic. Samphire’s natural saltiness and succulent texture make it an perfect candidate for tempura, served with a zingy soy-lime dipping sauce, it’s a dish that feels fancy but comes together in minutes. 

Ingredients for our Tempura Marsh Samphire:

 (serves 2–3):

For the tempura:

• 100g fresh Marsh Samphire (woody ends trimmed)
• 100g plain flour (plus a little extra for dusting)
• 150ml very cold sparkling water
• Vegetable oil (for frying)

For the dip:

• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp Birch sap syrup or honey (optional)
• A few chilli flakes or a pinch of grated ginger (optional)

Find our Full Marsh Samphire Foraging guide here

Method to make Tempura Marsh Samphire:

1. Rinse well and pat dry with a paper towel. Trim any tough ends, but keep the Samphire whole for visual appeal and ease of frying.
2. In a bowl, mix the flour and sparkling water gently—don’t over-mix; lumps are fine. The batter should be light and slightly runny. Place the bowl in the fridge if not using immediately.
3. Fill a small saucepan or deep frying pan with oil to about 2–3 cm deep. Heat to 170–180°C (or until a drop of batter sizzles on contact).
4. Lightly coat the Marsh Samphire in a bit of flour. Then dip into the batter, shaking off any excess.
5. Carefully place the Marsh Samphire into the hot oil and fry for 1–2 minutes until crisp and pale golden. Avoid overcrowding the pan. Drain on kitchen paper.
6. Mix soy sauce, lime juice, and sweetener (if using). Add chilli flakes or grated ginger for a kick.
7. Serve hot with the dipping sauce on the side. Best enjoyed immediately while still crisp.

Find more amazing Wild Food recipes here:

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This Marsh Samphire & Caramel Ice Cream Recipe is mind-blowing – As a culinary enthusiast, I am always on the lookout for unique and exciting ingredients to incorporate into my recipes. One such ingredient that has recently caught my attention is Marsh Samphire. Also known as Sea Asparagus or Glasswort, Marsh Samphire is a succulent plant that grows in marshy areas and is abundant in coastal regions. Its vibrant green colour and delicate texture make it a visually appealing addition to any dish.

In this article, I will introduce you to the world of Marsh Samphire, share the art of foraging for this delicious ingredient, highlight its health benefits, and ultimately, provide you with a mouth-watering recipe for Marsh Samphire and caramel ice cream.

The Art of Foraging for Marsh Samphire

Foraging for Marsh Samphire is a delightful experience that connects us with nature and allows us to appreciate the bounties it has to offer. The best time to forage for this delectable plant is during the summer months when it is at its peak. Marsh Samphire can be found in coastal areas, particularly in salt marshes and estuaries. Look for areas where the land meets the water, as this is where Samphire thrives.

When foraging, it is important to follow sustainable practices. Only harvest what you need and be mindful of the ecosystem you are a part of.  Samphire can be easily identified by its vibrant green colour and its slender, succulent stems. Gently pluck the stems from the base, leaving the roots intact. Rinse thoroughly to remove any sand or debris, and it is ready to be used in your culinary creations.

Health Benefits of Marsh Samphire

In addition to its culinary appeal,  Samphire also offers a range of health benefits. This nutrient-packed plant is an excellent source of vitamins and minerals, including vitamin C, vitamin A, iron, and calcium. It is also rich in dietary fibre and antioxidants, which contribute to overall well-being.

The high vitamin C content supports a healthy immune system and aids in collagen production, promoting healthy skin and hair. Its iron content is beneficial for maintaining healthy blood circulation, while calcium supports strong bones and teeth. Additionally, the dietary fibre promotes digestive health and helps regulate blood sugar levels.

Here’s our Video for Cooking this Recipe

Ingredients:

• 50-100g Marsh Samphire (trimmed and cleaned)
• 100g condensed milk caramel
• 300ml Whipping Cream

Method: 

1. In a bowl Whip up your cream to soft peaks
2. Fold through the condensed milk caramel so you get nice swirls (we’re folding so we keep as many bubbles in the cream as possible)
3. Fold through the trimmed Samphire so it’s spread evenly
4. Pop in a freezer safe tub and freeze for a minimum of 2 hours and then a maximum of 3 months.

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Welcome to my blog, where I am excited to share with you a delightful Marsh Samphire Crab Pate recipe that will transport your taste buds straight to the coastline. In this article, we will be exploring the unique and flavourful ingredient known as marsh samphire and learn how to create a delectable crab pate using this coastal gem.

Marsh samphire, also known as Salicornia, is a vibrant green plant that grows in salt marshes and tidal mudflats. Its succulent texture and distinct taste make it a favorite among chefs and food enthusiasts alike. This remarkable plant adds a touch of the sea to any dish with its briny flavor reminiscent of the ocean breeze.

How to Identify and Harvest Marsh Samphire

Identifying marsh samphire is relatively easy, as its appearance is quite distinct. Look for a plant with slender, jointed stems and small, finger-like leaflets. Its vivid green color is a telltale sign that you have found the right ingredient. Marsh samphire thrives in salty environments, often growing in coastal areas or salt marshes.

When it comes to harvesting marsh samphire, timing is crucial. The best time to gather this delectable plant is during the summer months when it is in its prime. Ensure that you have permission to forage in the area you choose, as some places may have restrictions on the collection of wild plants. When harvesting, take care to only pick the top parts of the plant, leaving the lower portion to allow for regrowth.

Find our full Marsh Samphire Foraging Guide here

Preparing the Ingredients for the Marsh Samphire Crab Pate

Before we dive into the recipe, let’s gather all the necessary ingredients for our marsh samphire crab pate. Here’s what you’ll need:

• 200 grams of fresh marsh samphire
• 100g Smoked Salmon
• 100 grams of cooked crab meat
• 200g Cooked Prawns
• 200 grams of cream cheese
• 1 tablespoon of lemon juice
• 1 clove of garlic, minced
• Salt and pepper to taste

Method for Making the Marsh Samphire Crab Pate

Begin by rinsing the marsh samphire thoroughly under cold water to remove any excess sand or mud then pull of any stringy bases so your left with super crunchy samphire tops.

Now that we have our ingredients ready, let’s dive into the step-by-step process of creating our mouthwatering marsh samphire crab pate:

Step 1: Chop your marsh samphire and pulse until it reaches a coarse texture. Be careful not to over-process, as we want to retain some of the texture for added interest in the pate.

Steph 2: Next, prepare the crab meat by ensuring it is free of any shells or cartilage. Place the Smoked Salmon and Prawns on a chopping board and roughly chop. Pop that mix along with the crab meat in a mixing bowl and add the cream cheese, lemon juice, minced garlic, salt, and pepper. Mix well until all the ingredients are evenly incorporated.

Step 2: Transfer the processed marsh samphire into the bowl with the crab meat mixture. Using a spatula or spoon, gently fold the samphire into the crab mixture until well combined. Take care not to break up the crab meat too much, as we want to keep some larger chunks for added texture.

Step 3: Taste the mixture and adjust the seasoning if necessary. Add more salt, pepper, or lemon juice to your preference. Remember, the flavours will meld together as the pate rests, so it’s better to start with a slightly less seasoned mixture and add more if needed.

Step 4: Once you are satisfied with the taste, transfer the mixture into a serving dish or individual ramekins. Smooth the top with the back of a spoon or a spatula to create an even surface. Cover the dish with plastic wrap and refrigerate for at least two hours to allow the flavours to meld together.

Marsh Samphire Crab Pate Recipe Video

Tips for Serving and Pairing the Pate

Now that our marsh samphire crab pate is ready, let’s talk about some tips to enhance the presentation and flavours when serving this delectable dish:

• Garnish the pate with a sprig of fresh dill or a sprinkle of chopped chives for a pop of colour and added freshness.
• Serve the pate with thin slices of toasted baguette or crackers to provide a delightful crunch and a sturdy base for spreading.
• For a more extravagant presentation, consider piping the pate into small pastry shells or serving it alongside a selection of other seafood-inspired appetisers.

When it comes to pairing the pate, the options are endless. The briny flavour of the marsh samphire and the delicate sweetness of the crab meat pair wonderfully with crisp white wines such as Sauvignon Blanc or Chardonnay. If you prefer a non-alcoholic option, a sparkling water infused with a hint of citrus would make a refreshing accompaniment.

Other Creative Ways to Use Marsh Samphire in Cooking

While our marsh samphire crab pate is undoubtedly a treat, there are numerous other creative ways to incorporate this coastal ingredient into your culinary endeavours. Here are a few ideas to inspire your kitchen adventures:

1. Seafood Pasta: Add blanched marsh samphire to your favourite seafood pasta dish for an added burst of flavour and texture.
2. Pickled Delight: Preserve marsh samphire by pickling it with white vinegar, sugar, and spices. The resulting pickles make a delightful addition to salads, sandwiches, or charcuterie boards.
3. Stir-Fry Sensation: Stir-fry marsh samphire with garlic, ginger, and your choice of protein for a quick and flavourful weeknight meal.

The versatility of marsh samphire allows you to experiment and explore its potential in various dishes. Don’t be afraid to get creative and let this coastal gem shine in your culinary creations.

Our Foragers Final Thoughts on the Deliciousness of Marsh Samphire Crab Pate

As we conclude our journey into the world of marsh samphire and the creation of a delectable crab pate, I hope you are inspired to embark on your own culinary adventure. The unique flavours and textures that marsh samphire brings to the table are truly remarkable. From its vibrant green colour to its briny taste, this coastal ingredient is a treasure worth exploring.

So, the next time you want to transport yourself to the coastline and savour the flavuors of the sea, whip up a batch of marsh samphire crab pate. Whether enjoyed as a luxurious appetiser or a delightful snack, this pate is sure to impress and leave you yearning for more.

Happy cooking and bon appétit!

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Marsh samphire is a really exciting coastal plant growing around estuary marshlands, it has a brilliant salty pop.

Common Names

Samphire, Sea beans, salt fingers, glasswort

Botanical Name

Salicornia europaea

Scientific Classification

Kingdom – Plantae

Order –Caryophyllales 

Family – Amaranthaceae

Physical Characteristics of Marsh Samphire

Samphire is an annual growing from 3-30cm tall.

A Marsh Samphire Foraging Video

Leaves and stems

It’s a succulent and fleshy plant, with opposite scale-like leaves and heavily jointed stems.

Flowers

The flowers are tiny and sunken into the joints of the stems, they’re actually quite difficult to see as are the small succulent fruits containing one single seed.

Habitat

Marsh Samphire grows all around the coast of Britain but East Anglia is where it is best known and most widely used.  The distribution and abundance of Marsh Samphire is constantly changing.  It is amongst the earliest colonisers of fresh, bare estuarine mud where you can find samphire “lawns” in the first few years of its establishment but these decline as the mud stabilises and perennial saltmarsh species move in.

The best Samphire is washed by every tide, ie, below the high tide level of the marsh, at the very seaward edge of the marsh on the fresh mud or in the deep creaks which riddle the marsh.

Known hazards

The main hazards are in harvesting rather than eating Samphire.

The areas in which samphire is found are muddy areas where it is easy to get stuck in the mud.  It is best to wear footwear with a large surface area of sole to distribute your weight evenly and reduce the depth you sink into sometimes very deep mud

Reaching the creeks where samphire is likely to be found involves traversing areas of saltmarsh often covered with sea purslane which grows over and hides the narrower creeks which riddle the marshes.  It is therefore important to keep your eyes on the ground to identify these creaks as otherwise you can take a sudden drop and risk injury.

As the best specimens are found below the high tide mark it is important to be aware of the tidal cycles and be sure to start harvesting as the tide goes out to allow plenty of time before the tide comes back in, or you could end up swimming back!

Could be confused with

Other glasswort plants. Potential to pick Sea Spray (Suaeda maritima) whilst picking samphire, not to worry – it’s edible too.

Sometimes people mistake the Samphire we’re talking about here with something called Rock samphire (Crithmum maritimum)– they look completely different but have very similar names. The flavour of the two is also completely different, rock samphire is more like punchy carrot tops flavour compared to the regular samphire which has mineral rich and salty flavour. You wouldn’t want to get the two swapped in a dish as you’d be tasting something quite different. 

One of the other key differences is that samphire grows on the mud flats of most estuaries whereas the rock samphire grows on rocky edges and cliffs.

Edible Use

Stem: Salads, steamed, boiled, fried, raw, stews, pickled, candied, frozen, caramelised, pesto.

If you’ve picked older specimens or pulled them with the root then you’ll have a woody section in the lower sections of the plant, you can cut this away and use just the tips which have a nice crunch but won’t be horrible and stringy.

The best time to forage for Marsh Samphire is late spring – late May to summer, though it is said that picking shouldn’t really begin until after the summer solstice.

In the past samphire was gathered when it was six to nine inches high by being pulled up by its roots.  This is now illegal under the Wildlife and Countryside Act and it is best and less time consuming in the long run to pinch or use scissors to snip the stems above the tough, yellow lower stalks.

As the plant grows taller the woody stem becomes longer so it is important to cut above the woody stem.  Later in the season the samphire appears very tall, but the succulent edible section at the top of the stem becomes shorter.

Find some Marsh Samphire recipes here

Notes on Herbal uses 

This plant holds a vast abundance of micro and macro minerals.

Samphire is thought to have digestive, diuretic and detoxification properties. It is rich in antioxidants which could explain why it may have anti cancer effects on the gastrointestinal tract.

This salty vegetable is loaded with a variety of nutrients. Samphire is rich in vitamins A, C, B2, and D as well as having high levels of Iodine, iron, calcium, magnesium, silica, zinc and manganese. Additionally, samphire is rich in fibre and amino acids. The iodine content in samphire is particularly helpful for individuals with an under-active thyroid.

Subspecies

Twenty or thirty subspecies of annual samphire have been identified, each with a distinct ecological niche – some prefer the fresh, bare mud and others can be found higher up in the salt marsh, near the high tide mark.  I’ve tried to identify different species  in different parts of the marshes that I live near but have only really found three that have noticeable differences and they all taste pretty much the same.  It may be that the other subspecies are found in different parts of the UK.  There is one subspecies called Norfolk Samphire, Salicornia Europaea, one which looks like a Christmas tree, Salicornia ramossisima and one which the locals call Sheep Sanfer, found mainly around the high tide mark at staithes and harbours.

Saicornia europaea

Norfolk Samphire, Saicornia europaea, is an erect pale green to yellow with many hardly beaded, short opposite, cylindrical branches.

It is a plant of the muddiest zone of the salt marsh, amongst the earliest colonisers of fresh, bare estuarine mud where you can find samphire “lawns”.

As a pioneer species it helps trap mud to facilitate the establishment of later species in a succession.

Salicornia ramossisima

Salicornia ramossisima is a dark shining green annual with each segment convex; contractions between the segments give the stem a beaded effect.  This is found in the middle more consolidated parts of the salt marsh often on the sides and tops of deep creaks.  The plants are often described as Christmas tree shaped.  When it comes into flower it looks like a Christmas tree with fairy lights – I think salt crystals must get caught around the tiny flowers and they catch the sun.

Salicornia perennis

Salicornia perennis (Sheep Samphire) is a perennial with creeping woody stems up to a metre long that produces low bushy tussocks of ascending green to orange yellow shoots up to 20cm tall.  This is found on firmer, often gravelly parts of the salt marshes, often around staithes or harbours.

This is the only Samphire I don’t bother picking.  Locals near me call it Sheep Samphire.  It grows closer to the high tide mark on more gravelly ground and sends a running root across the surface from which the succulent green sprouts arise.  The green sprouts don’t get very tall though so gathering it is hard work.

Ecological value of Marsh Samphire

Salicornia species are used as food plants by the larvae of some Lepidoptera species, including the Coleophora case-bearers C. atriplicis and C. salicorniae (the latter feeds exclusively on Salicornia species.).

Samphire has a role in the early stages of salt-marsh succession, as the primary colonist on muddy substrates.  Part of its role within the succession is to stabilise the mud to prevent it washing away and introduce organic matter which encourages establishment of other plants.  This is another reason it is important to cut the stems rather than pulling it up by the roots.

In coastal locations, Twite, Carduelis flavirostris eat the seeds of samphire.

Extra notes from the Foragers

The ash gathered from burning this plant was historically used in the production of soap and glass (it is a strong alkali known as potash)

It has been reported that it is illegal to pick samphire – this is true in that it is illegal to uproot a plant under the Wildlife and Countryside act but authorities are not overly worried as there is so much of it and it is an annual species which produces a lot of seed.  Even so, I don’t uproot the plants but cut them above the woody stem.  This allows the plant to continue living and contributing to the reduction of CO2 in the atmosphere by photosynthesysing.

Concerns have been raised in the past after  TV chefs have used samphire in a recipe, encouraging people to overun the fragile marsh environment.  There are also large gangs of foragers that go out and trash the marshes while collecting Samphire in some areas but it is difficult to police the marshes and catch the culprits.  Occasional picking is acceptable in moderation.

Samphire was once used to make glass and soap, hence the alternative name, Glasswort. Samphire species have a high concentration of sodium salt.  In the past, the plants were dried and then burnt in large heaps and the ash was heated with sand until it fused into a crude glass, or leached with limewater to make a solution of caustic soda.  This was evaporated and the resulting sodium hydroxide crystals were used to make better quality glass or heated with animal fats to make soap.

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You should always consult a qualified herbalist for advice on the use of plants for any medical condition.  But Hippocrates, the Father of Modern Medicine, put it nicely when he said:

Let food be your medicine and let medicine be your food.

I take that to mean that by eating healthy food on a regular basis you are keeping your body in the best condition to fight off illness and infirmity. Or in other words, prevention is better than cure.

Back in the day, when we were hunter-gatherers, we would have eaten a huge variety of different plants as we followed the changing abundance of herbs, seafood, mushrooms and berries through different habitats with the turning of the seasons.  Since the agrarian revolution, our ever-increasing dependence on farmed foods and, more recently, our busy lifestyles and ease of access to pre-packaged food, has led to our dependence on a greatly reduced variety of foods.  We are seeing increases in chronic conditions like obesity and type II diabetes.  These health conditions have been linked to reduced diversity of microbiota in our gut microbiome.  Research has shown that people with a higher diversity of microbiota in their gut microbiome live longer and experience a better quality of life, in terms of their health.

The best way to increase the diversity of our gut microbiota is to increase the diversity of the food we eat.  Of course we could increase that diversity by being more imaginative with our shopping list and more creative with the food we prepare, but why not increase that variety by adding some wild foods to your diet?  Wild foods have a naturally high concentration of plant chemicals built into their structure – that is what enables them to survive pests and diseases and compete with other species.  Those plant chemicals are what we call vitamins, minerals, proteins, fatty acids, and so on.  There are so many wild plants with amazing health benefits but here are five to consider.

The Health Benefits of Foraging these Five Wild Species

Hawthorn, Crataegus monogyna

A small tree, often managed as a hedge, which blossoms in May, adorning field margins and roadsides with masses of white (occasionally pink), five-petalled flowers.

The whole tree contains flavonoid antioxidants that are extremely beneficial to the heart and blood circulatory system, protecting the blood vessels and arteries, moderating blood pressure – whether it be too high or too low, and lowering cholesterol.

Young leaves can be added to a salad – they don’t add much flavour but are worth adding just for their health benefits. Or you can flash fry the young leaves and sprinkle them with salt for a tasty snack.  Fresh flowers can be added to salads as well, giving a mild almond flavour.  That almond flavour can also be infused into water for a tea, or to make syrup by adding sugar to the infusion and simmering to reduce it to the desired thickness.  Don’t worry too much about the association between almond flavours and cyanide – you’d have to eat a whole tree’s worth of flowers before it would affect you.  So, please don’t eat a whole tree’s worth of flowers!

In September the berries (haws), with their apple-like flavour, are good for chutneys, ketchup, fruit leather or for adding to jams to help them to set, due to their high concentration of pectin.  Haws are high in Vitamin C and several B vitamins.

The leaves, the buds, the flowers and the haws are all good, so combined together have excellent health benefits. For example, add leaves, flowers and buds to a bottle of gin in the Spring, with some sugar.  In the Autumn add some haws to the mix.  By the following spring, you’ll have a tasty tonic for the heart.  Or try this delicious Hawthorn Bakewell Tart

Click here to see our Full Hawthorn Foraging Guide

Nettles, Urtica Dioica

A concentrated source of vitamins A, B, C, and K, all the major minerals, fatty acids, and all the amino acids we need; Nettles are one of the most nutritious plants on the planet.  They have two growth spurts – one in Spring and one in Autumn and these are the best times to harvest nettles for culinary purposes.  The leaves can be cooked and used like spinach, as a vegetable in their own right or in soups, casseroles or quiches, or use nettles to make a healthy pasta or bread to enjoy with nettle pesto, washed down with nettle cordial, wine or beer.

As they come into flower, nettles accumulate crystals of calcium carbonate in their leaves which gives them an unpleasant gritty texture and can cause pain in the kidneys.

In their Latin name, Urtica Dioica, the Dioica part means two houses.  This refers to the fact that there are male and female plants and they are often segregated into blocks of male or female stands. The male and female flowers are difficult to tell apart without a hand lens, but it is easy to recognise the female plants when they come into seed.

The seeds weigh the flowers down, so they hang in drupes from the leaf axils.  Seeds are high in protein and stimulating.  A drink made with nettle seeds is like drinking a triple expresso coffee and the histamine and choline help to boost your mood.  It’s best to use the seeds to make a smoothie as, if you try to make a tea the seeds just float on the surface.  The flowers and seeds do have hairs so they can sting you a bit but blending them should take care of that.  However, it’s recommended you don’t have more than 25g of nettle seeds in a day or you won’t be able to sleep!

Click here to see our Full Nettle Foraging Guide

Learn more about the medicinal uses of nettle seeds here

Dandelion, Taraxicum officinalis

Rich in Vitamins A, B, C and K, antioxidants, and minerals including potassium, iron, calcium, magnesium, zinc, phosphorus, and beta-carotene. The Taraxacum part of their Latin name refers to their anti-inflammatory properties.  Taraxacum officinalis further endorses this property as ‘officinalis’ indicates that they were kept in the Officine of monasteries, where all the best foods and medicines were stored.

Dandelions are widely known for their diuretic properties – hence, for example, the French name for the flower, Pissenlit (wet the bed!).  As a mild diuretic, they support kidney function in filtering out toxins and reducing water retention, while replacing minerals lost through the expulsion of fluids such as potassium and other electrolytes. Potassium is important in maintaining the balance of fluids in the body as well as maintaining the correct functioning of the heart.

The roots and leaves can be used to make tea and beer.  The roots can also be toasted to make a mild coffee substitute.  Leaves can be eaten raw in salads or wilted to go with cooked root vegetables or stews and casseroles. Unopened flower buds can be made into capers.  Dandelion flowers have a soft honey flavour to counterbalance the slight bitterness of the leaves or to make into vegan honey.  The milky latex in the hollow stem can be used topically on skin conditions such as warts.

Click here to see our full Dandelion Foraging Guide

Seaweeds

Seaweeds are the most highly mineralised vegetables on earth, accumulating and concentrating minerals directly from the sea; they contain high levels of vitamins, particularly A and C, and have an excellent protein and amino acid profile. Their high iodine content makes them beneficial to the thyroid gland and they are high in soluble fibre which is good for digestion.  Most seaweeds have the ability to satiate the appetite, so act as an excellent diet food.  One exception to this is the kelps which have the opposite effect.  Kelps contain glutamic acids, from which monosodium glutamate (MSG) is derived. MSG has appetite-enhancing properties, so they make you feel hungry even after you have eaten.

Different seaweeds are found in different coastal regions and different zones of the tidal reach. It is well worth visiting your local stretch of coast to see which seaweeds are to be found as they all have tremendous health benefits. Please see my blog on Foraging for Seaweed for an overview and visit our Foraging Seaweeds Guide to access identification guides for different seaweed species.

Sea Buckthorn, Hippophae rhamnoides

The medicinal and nutritional benefits of Sea Buckthorn are referred to in an eighteenth-century Tibetan medical text.  The author of the text, Sibu Yidian, devotes thirty chapters to this plant regarding its health benefits and its value in balancing Yin and Yang energies.

The vitamin C content of Sea Buckthorn can be up to ten times higher than other citrus fruits. It also contains minerals including magnesium, iron, potassium, and calcium as well as vitamins A, E, and B-complex vitamins, including vitamin B12; an important nutrient for people who have removed meat from their diet. With a fat content of 7% and lots of healthy fat-soluble vitamins, the fruit allows your body to process the nutrients directly.

Sea Buckthorn also contains quercetin, which is a powerful anti-inflammatory flavonoid.  It’s high antioxidant content and intense pigmentation makes Sea Buckthorn valuable in convalescence.  Capsules containing Sea Buckthorn juice are often given for skin issues and low energy. The seeds, flowers, bark, and leaves are used in decoctions to aid many ailments from treating acne and bedsores, to blood pressure.

The berries can be made into jams or jellies for serving with savoury dishes or cheese, or can be made into juice, caramel or sorbet.

Sea Buckthorn Caramel

240g Sea Buckthorn  berries

240g Caster sugar

350ml water

Bring the berries and sugar to the boil until they form a light caramel  Add the water, boil again, then mix in a blender and pass through a fine sieve.

Sea Buckthorn Sorbet

1 litre Sea Buckthorn berry juice

800g caster sugar

2 vanilla pods, seeds only

100g glucose, warmed

4 leaf gelatine (soaked and metled with a drop of Sea Buckthorn berry juice

Mix all ingredients together until dissolved then pass through a fine sieve.  Churn in an ice cream machine.

In Conclusion on The Health Benefits of Foraging

In addition to providing unusual, tasty and colourful additions to your meals, and an abundance of nutritious ingredients, there is great satisfaction in eating something you found while out enjoying the fresh air and local scenery, whether that be a park, a beach, a woodland, meadow or hedgerow.  There are so many edible wild plants to choose from.  The more we make use of them, the more we appreciate them and recognise their importance in nature as well as their nutritional benefits.  Its a great way to reconnect to and remember our own place in the natural world.

Happy Foraging!

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This Wild Couscous Salad is an incredibly moreish starter or side dish that works in any season.

Think about using coastal ingredients like:

• Marsh Samphire
• Sea Purslane
• Sea Blite / Sea Rosemary
• Sea Orache

Inland salads like:

• Cow parsley
• Chickweed
• Hawthorn leaflets
• Sticky weed tops
• Yarrow Leaves
• Ground Ivy

Ingredients:

Serves 8 people as a side dish

• 500g couscous
• 1 Veg Stock Cube
• 1 Red Onion, Sliced
• 2 carrots, peeled into
  ribbons
• 30g Raisins & Mixed Seeds
• 100ml Wild Vinaigrette (or 50ml cider vinegar mixed well with 50ml olive oil)
• Any Wild Salad bits

Method:

1. Pop the couscous in a bowl, place the stock cube on top and just cover with boiling water (chuck the pan lid on top to help it steam)
2. Let it sit for 5 minutes to cook, top up with a little more water if needed.
3. Stir through the onion, carrot ribbons & vinaigrette
4. Top with any wild salad bits, edible flowers, raisins & mixed seeds.
5. Enjoy

What’s so exciting about Couscous?

Couscous has a rich cultural and historical significance in North African cuisine and society. It is a staple food in many countries, and its consumption is deeply ingrained in the cultural traditions of the region.

Historically, couscous has been a part of North African cuisine for centuries, with evidence of its consumption dating back to the 13th century. It is believed to have originated in the Berber tribes of North Africa and was traditionally served on special occasions, such as weddings and festivals.

Couscous also has a symbolic meaning in North African culture. It is often used as a representation of unity and community, as it is traditionally served in a large communal dish, with everyone eating together from the same bowl. This communal aspect of couscous is an important cultural tradition in North Africa, emphasising the importance of sharing and community.

In addition to its cultural significance, couscous also played a significant role in the economic development of North Africa. The production and trade of couscous was an important industry in the region, providing employment for many people and contributing to the economy.

Today, couscous continues to be an important part of North African cuisine and culture. It is enjoyed in a variety of dishes, from traditional stews and tagines to modern fusion cuisine. Its cultural and historical significance serves as a reminder of the importance of food in shaping and reflecting the identity and traditions of a community.

Find more amazing Wild Food recipes here:

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Seaweeds of the British Isles are one of the richest in the world and that’s why through this piece we’ll take a look at Foraging for Seaweeds.  Of the 10,700 species of seaweed that have been identified around the world, more than 6%, 635 species, are found on our shorelines.

What is Seaweed?

Seaweeds are the largest and most complex form of marine algae, a diverse group of species which photosynthesise using chlorophyll to produce their own food but do not have some of the specialised cells and tissues of terrestrial plants, such as stomata, phloem and xylem.  

There are three main types of seaweed, belonging to the three main groups of algae – green (Chlorophyceae), red (Rhodophyceae) and brown (Phaeophydeae).  The green and red algaes are related to the so-called higher plants (mosses, ferns, gymnosperms and flowering plants) whereas the brown algae are related to diatoms, which are phytoplanktons.  

All three colours of seaweed contain chlorophyll, the main photosynthetic compound which gives plants their green colour. The green seaweeds get their colour from chlorophyll and also contain beta-carotene as a pigment to supplement the activity of chlorophyll.  Red seaweeds also have the red pigments, phycocyanin and phycoerythrin; the brown seaweeds have the brown pigment, fucoxanthin.  These different pigments enable the seaweed to use different wavelengths of light to photosynthesise in different depths of sea water. The colour of a particular seaweed indicates, in reverse, which wavelength of light it is able to use for photosynthesis; every one except the colour it is.

You probably already eat seaweed!

Whole seaweeds are included in a range of foods that we buy today including meat and bakery products, like sausages, frozen meats, beef patties, restructured poultry steaks, wholemeal bread, cheeses, pizza bases, pasta and thickening agents in milkshakes, to name a few. If you’re not interested or (like me) not able to read the very small print on the contents labels of processed food, you’ve probably been eating seaweed for ages without knowing it.  Eating seaweed directly from the sea is a much better way to enjoy its delicious, nutrient packed, umami flavour. 

Why eat seaweed?

With such a rich diversity of seaweed and easy access to the 35,000Km of intertidal seashore from anywhere in the UK, it is surprising that wild seaweed in our diet is restricted mostly to the Celtic ‘fringes’ – mainly Northern Ireland, Wales and North Devon. Seaweeds are extremely good for you.  They are the most highly mineralised vegetables on earth, accumulating and concentrating minerals directly from the sea; they contain high levels of vitamins, particularly A and C and have an excellent protein and amino acid profile.  Their high iodine content makes them beneficial to the thyroid gland. They are high in soluble fibre which is good for the digestion and they also have the ability to satiate – that is they fill you up and so act as an excellent diet food.  

So, where do we find them and which ones can we eat?

Seaweeds grow wherever there is a hard substrate to which they can attach.  Even soft muddy shores have seaweeds as there are always shells or the occasional piece of gravel on which to attach. It is important that you only forage seaweed that is still attached to the substrate by its holdfast.  If it is floating freely it may have come from further out at sea where poisonous species may be found or where waters are more polluted.

The great thing about seaweed is that all the ones we find growing in the intertidal zone, are not poisonous.  The intertidal zone is the area regularly covered and uncovered by the tide. The upper tidal zone is the more landward part of the shore, which is immersed only 20% of the time; the lower tidal zone is the seaward part of the shore, which is immersed 80% of the time.  This means we can reach them on foot, without swimming or going out on a boat, though some are below the water even at low tide so you may get your feet wet.  Not poisonous doesn’t necessarily mean they are edible – some have a disgusting flavour, others are too slimy or too tough to eat.  

Seaweeds can completely cover sheltered shores.  In exposed shores the number of seaweeds to be found  on open rocks decreases; they are more likely to be found on shaded, north facing rocks or in crevices and runnels.

Below are details of some of the best edible species, organised according to which part of the intertidal zone they are usually found.

Foraging for Seaweeds in the Upper Tidal area

Gutweed, Ulva intestinalis– Green seaweed

Found on all coasts of the British Isles, it grows on rocks or shells or is sometimes detached and found floating at all levels of the intertidal zone and also in brackish dykes; sometimes in freshwater, tidal rivers.

It has thin, green, twisting and turning tubes, 10 – 30cm long and 18mm wide, which, when inflated with oxygen give rise to the latin name intestinalis.  It is an annual species found between April and August.

Culinary Uses

Deep-fried crispy seaweed – sweeten it with a little icing sugar and use as a side dish or garnish.  

The tangled nature of this seaweed makes it particularly good at trapping sand and small sea creatures so wash several times as described further below.

Benefits

As an Ulva species it has similar nutritional properties to Sea Lettuce, described further below.

Channelled/Channel Wrack, Pelvetia canaliculta – Brown seaweed

Found around most coastlines except East Norfolk, Suffolk and the Thames Estuary, Chanel Wrack likes to be firmly within the splash zone and can blanket large areas of rock.

It has evenly forked, dichotomous, inrolled fronds 5 -15cm long and less than 5mm wide. The inrolled fronds form a channel on one side and a smooth ridge on the other.  When dry, the fronds darken from olive green to black.  Available all year round but best between May and August.  Around August to September the seaweed’s gametes are released from the frond tips into the water for external fertilisation.  

Culinary Uses

Cut away only the softer tips; nearer to the holdfast they get wiry and tough. The tips make good additions to salads, stir fries, sandwiches, quiches, pies and soups.  It has a strong flavour that can be improved by drying in the sun.  You can toast it under a grill for a delicious snack, or dehydrate the seaweed before grinding it into a powder and use it as a thickening, flavouring agent for broths and stews, imparting a savoury umami flavour. 

Benefits

Has a high fat content.  Very high in Omega 3.  Also a high selenium content which could have anti-cancer properties.

Foraging for Seaweeds in the Middle Tidal area

Sea Lettuce/Green Laver/ Oyster-green, Ulva lactuca  – Green seaweed

Found on all coasts of the British Isles.  Very abundant throughout the inter-tidal areas of rocky shores, on salt marshes and estuaries.

The fronds are thin, light to deep green with wavy margins that vary in size and can reach 1m long and 30cm wide.  They are attached to the rocks by a round holdfast.

Culinary Uses

This is a great addition to salads.  It is very common and grows throughout the year, so is a a great one to include in your diet on a regular basis.

A very tender seaweed which can be chopped and used as the main ingredient or addition to pasta dishes, risottos and salads.  They can be deep fried to make beautiful translucent crisps. You could dry and powder it and experiment with using it as a thickener for soups or even create ice creams.

Benefits

Nutritionally rich in iron, vitamins A, B and C and protein as well as other trace elements.  Low in fat and a great source of dietary fibre.  The young fronds are said to be tastier in spring but higher in vitamin C if picked in summer.  Protein levels peak in August but drop off in April.

It is among the edible marine algae that are rich in phenols and investigated for a potential treatment for diabetes, cancer and diseases caused by free radicals in the body.  It may also stimulate the immune system.

Egg Wrack/Knotted Wrack, Ascophyllum nodosum – Brown seaweed

Found on all sheltered shores of the British Isles, where it is common and abundant on stable rocks and boulders.

Tough, long, leathery, compressed fronds growing 30 to 15cm long and up to 1cm wide and brancing in an irregular dichotomous manner.  No midrib.  Attached by a disc-shaped holdfast. Air bladders are produced at intervals along the main axis and branches.  Branches are often parasitised by Wrack Siphon Weed, Vertebrata lanosa.

Culinary Uses

Can be harvested all year round but its growth is slowest in winter.  It grows rapidly in April and May but can decline during long periods of sunshine.

It is used in Iceland and Greenland to make herbal tea but otherwise, despite its high nutritional value, it is not normally used as an ingredient.  It is sometimes found in health food tablets and provides an alginic acid for gelatine and emulsifying agents.  Alginates are also used in pre-prepared pies, instant mixes and sauces; it is also found in wholemeal bread, sausages, frozen meats, pizza bases and cheese.

Bread enriched with an extract of Egg Wrack has been found to reduce energy intake in healthy, overweight males, with no effect on nutrient intake or hunger levels.  It can therefore be used for reducing energy intake in diets and for controlling blood sugar and cholesterol levels.

Benefits

Egg Wrack is a very nutritious seaweed.  In every 100g it contains

• 150mg of iodine
• 4,200mg of calcium
• 700mg of magnesium
• 100mg of phosphorus
• 50mg of iron an
• 1mg of zinc
• 1g fat
• 10g protein
• 6g fibre
• Vitamins B and C
• It is a valuable source of antioxidants

Medicinal uses

Research has shown that Egg Wrack has considerable antibiotic activity, being effective against bacteria such as Staphylococcus aureus and Escherichia coli.

Bladder Wrack, Fucus vesiculosus – brown seaweed

Found along the entire coastline of the British Isles it grows between the high and low tide mars, usually around the mid point and higher up than toothed wrack.

The fronds are forked with a pronounced midrib, smooth edges and round air bladders, usually in pairs.

The nutritional value of Bladder Wrack varies from season to season.  In summer it is particularly high in vitamin A and in autumn has good levels of vitamin C.  July is the best time to dry this seaweed to take advantage of its high iodine content.

It also has high levels of protein, phosphorus, bromine and magnesium and is a source of sugars, starches, fats and zinc. Like most brown seaweeds it contains fucoidan which has high antioxidant activity.

Very little of the nutrient content is lost when the seaweed is dried.

Culinary Uses:

Best cooked for a long time, for example with beans which also need to be boiled for long periods. This reduces the rubbery texture to a softer, vegetable-like texture and some of the frond will disintegrate and act as a thickening agent as well as adding flavour.

Fronds can also be on a radiator or in the sun then toast for 20 minutes in a hot oven  When dry crush or blend the fronds  and use them as a condiment, add them to bread or store them in an airtight container for later use.

Medicinal Uses:

Laboratory studies show that Bladder Wrack may be antibacterial, antiviral, anticoagulant, antilipidaemic (lowers blood cholesterol) and hypoglycaemic (lowers blood sugar).  Present day herbalism considers Bladder Wrack to have anti-hypothyroid and anti-rheumatic properties and its nutritional value makes it a useful herb in convalescence.

Serrated Wrack/Toothed Wrack, Fucus Serratus– brown seaweed

This is a brown seaweed found along the entire coastline of the British Isles.  It grows on rocks from the lower tidemark to about halfway up to the upper tidemark.

It has many forked fronds from 60 to 180cm long and about 2cm wide.  The edges of the fronds are serrated and they have a distinct midrib and pointed, jelly-filled sacks at the tips of some of the branches.  The similar Fucus species are also edible but this is the most common.

Culinary Uses

As for Bladder Wrack but the high iodine levels can impart a bitter taste.

Benefits

In Ireland it is used for body care products and seaweed baths.  It has a high vitamin E content which is an antioxidant and the free radical scavenging activity has been found to be high compared to other seaweeds.  Other bio-activities have been reported including anti-tumour, antivenom and anticoagulant.

Wireweed, Sargasum muticum – Brown seaweed

This is not a native species but was introduced to Britain in the 1970s.  It has spread along the south and south west coasts of England and has been found as far north as the Outer Hebrides.  Also widely established in Ireland.

Found in shallow sub-tidal and rock pools growing on hard substrata in shallow waters and can also tolerate estuarine conditions.

It is a large, bushy brown seaweed which can grow of 2m long.  It has regularly alternating, long, stringy branches with small, spherical bladders on short stalks.  The bladders are oval with an irregular outline.

Culinary Uses

Hawaiians have five different species of Sargassum spp and the plant is often included in traditional recipes such as raw seaweed and octopus.  A panna cotta has been made pairing coconut milk and Wireweed.  On Jeju Island in South Korea, Wireweed is known as Mojaban, a favourite food used for a traditional seafood broth called Mom-guk soup.

Benefits

It has the same potential use of many seaweeds as a valuable source of nutrients and an anti-cancer potential due to high antioxidant component – it is best used fresh as this can be reduced by drying. It is rich in various minerals, vitamins and dietary fibres.

Foraging for Seaweeds in the Lower Tidal area

Nori/Laver, Porphyra spp– Red seaweeds

There are three main types of laver that are used as food in the British Isles.

Porphyra Linearis  is found along most coasts of the British Isles, mostly on the upper shore, particularly on rocks near sand; the narrow blades of the red or brown fronds fan out over the sand at low tide; mostly October to April.

Purple Laver, Porphyra purpurea

This is found in more sheltered areas, sometimes extending into estuaries.  The fronds are shaped like a large beech leaf, dark purplish yellowish, thin and slippery.  Found all year round but more abundant in summer.

Porphyra umbilicalis

Found on rocky beaches on most coasts of the British Isles.  It grows just below Porphyra linearis on rocky shores and also attached to stones in sandy areas.  It is a green-purplish brown, very thin, sheet-like frond, often attached by a point within the frond.  Found all year but mostly in summer.

Culinary Uses

Traditionally used to make laver bread by boiling for several hours.  Once boiled it is fried in butter with oats or oatmeal (and cream if desired) and served with bacon or simply spread on toast.  Alternatively, fresh fronds can be dry fried and either eaten straight away or stored in an airtight container.  In Wales in particular, P. umbelicalis is eaten in salads, biscuits and as an accompaniment to roasted meat.

The Porphyra seaweeds are probably best known as norito which is a popular wrapper for sushi and a flavouring for soups and salads

Benefits 

Rich in protein, providing a wide range of amino acids. The vitamin A content is on average 67 times higher than eggs and the vitamin C content 1.5 times higher than oranges.

P. umbelicalis is rich in protein, vitamins A, C, E and B1, B2, B6 and B12.  It is a good source of Omega 3, polyunsaturated fatty acids and dietary fibre.

Pepper Dulse, Osmundea pinnatifida – Red Seaweed

Found throughout the British Isles except Lincolnshire and parts of East Anglia and the east coast of Ireland.

It is very abundant on moderately wave-exposed rocky shores, forming a broad zone at most shore heights, covering rock surfaces.

The alternately branched fronds are flat and quite tough.  Higher up the shore they are smaller and yellowish green whereas lower down the shore they an reach 8cm long and are reddish brown.

Culinary Uses

Has a peppery flavour and can be used in salads or miso soup to add spice.  The distinctive aroma and flavour is mostly present in younger specimens collected in winter and spring.

Benefits

A good source of antioxidants, protein, fatty acids, fibre, vitamins and minerals.  It contains 19 times more potassium than cheddar cheese, 38 times more magnesium than whole milk and 46 times more calcium than steak.

Medicinal uses

Some potential for treating bacterial and fungal infections.

Carragheen/Irish Moss, Chondrus crispus – Red seaweed

Found throughout the British Isles except  Lincolnshire, parts of the East Riding of Yorkshire, Suffolk and Norfolk coasts, it grows on rocky shores, usually under water either in rock pools or below the tidemark.

It is purple, red or even green after prolonged exposure to sunlight, has branched fronds, widening to rounded tips which are iridescent under water, emitting a bluish-pink glow.  The whole seaweed is slippery to touch.

Culinary Uses

The gelling properties of Irish Moss have made the seaweed so much a part of our daily diets that many of us fail to realise we are eating it in ice creams, salad dressings and many other processed foods. Traditionally used for milk puddings, they have a slightly fishy after-taste, which can be masked by serving with acidic fruit.  They can also be used as thickeners for making set savoury dishes.

Irish Moss drink is made in the West Indies by simmering the fronds in water with cinnamon and linseed until the water thickens, adding condensed milk, nutmeg and vanilla essence.  Leave it to cool and whisk to prevent setting.

False Irish Moss is also edible.  It has fronds that are thickened at the edges producing a groov in the middle and a U-shaped cross-section.  It is covered in small nipple-like reproductive bodies that make it rough to touch.  It can be used the same as Irish Moss.

Benefits

It is rich in many nutrients.  100g contains:

• 20-30mg iodine
• 20mg iron
• 900mg calcium
• 2,200 mg sodium
• 3,400mg potassium
• 700mg magnesium
• 800mg phosphorus
• 1 – 3g fats
• 6g fibre
• 15g protein

Medicinal uses

Modern research confirms some of its uses in folk medicine.  It is anti-viral, expectorant and soothes dry and irritated mucus membranes, making it useful for coughs, colds and chest complaints.  However, cooking may destroy these properties.

It can also be used as a demulcent in gastric ulcers, to relieve constipation and diarrhoea and to sooth inflammation in cystitis and other urinary infections. It is beneficial to gut health, promoting the growth of beneficial, probiotic bacteria.

Dulse/Dillisk, Palmaria palmata – Red seaweed

Found on all coasts of the British Isles, it grows on rocks, other plants, especially Forest Kelp, Laminaria hyperborea stipes.  Found both on the shore and in the subtidal one to a depth of 20m in sheltered and moderately exposed areas.

The reddish brown, thin, flat, leathery fronds grow from a disc holdfast and are much divided into lobes which grow 30 – 80mm wide and up to 1m long but usually no longer than 40cm.

Culinary Uses

Dried fronds can be eaten like crisps.  It can be boiled for a few minutes, chopped finely and added to garlic mashed potatoes. 

Benefits

Nutritionally, Dulse has more protein than foods such as chicken or almonds, comparable to foods such as soybeans.  It is almost as rich in iron as Bladder Wrack. Its vitamin A content is highest in summer and vitamin C is higher in autumn.  A small amount of dulse can provide more than 100% of the daily allowance of vitamin B6 and 66% allowance of B12, iron and fluoride.  It also contains vitamin E, iodine, phosphorus, nitrogen, potassium, magnesium, calcium, sulphur, manganese, titanium, yeast as well as sugar and starch.

Medicinal uses

Historically Dulse was used to treat parasitical infections, to relieve constipation and as a cure for scurvy. Today it is also recognised as a potential medicinal plant, particular for its iodine content.  It has also been shown to have potential in reducing the risk of intestinal and mammary cancer in animals, reversing hardening of arteries and reducing high blood pressure and preventing the build up of toxins, waste and even radioactive or heavy metals from the body.

Thongweed/Sea Spaghetti, Himanthalia elongata – Brown seaweed

Found on coasts through the British Isles, except southeast England.  It grows on rocky shores close to the low tide mark, below Toothed Wrack.

The fronds are shaped like a concave mushroom but the more noticeable and useful part of this seaweed are the straplike reproductive fronds or receptacles.  During the main growth period, February to May, they reach 5 – 25cm long, branching in two several times.

Culinary Uses

Not only does this resemble floating pasta, it can be cooked the same way.  Treat it like a vegetable, ribbon pasta and use it as a noodle base or accompaniment to traditional pasta dishes.  It has a strong seaweed odour and can be harvested from late spring to early autumn.

It can be dried or pickled or fried on a high heat until browned and crispy.

Benefits

Rich in nutritious amino acids.  Contains B vitamins and vitamin A. Per 100g it contains

• 28mg vitamin C
• 59mg iron
• 720mg calcium

Its antimicrobial and antioxidant activity also help to prevent food spoilage.

Medicinal uses

It has antibiotic properties and also an analgesic effect (pain killing) on the central nervous system.

Velvet Horn/Dead Men’s Fingers, Codium fragile – Green Seaweed

This is not a native species  but is found on the coasts of south and southwest England, Wales, west and south-east Scotland and Orkney  It grows below the low tidemark on rocky coasts.

The fronds are dark green, upright and branched dichotomously, the branches are soft and velvety.

Culinary Uses:

It provides a bulky vegetable which is commonly soaked, sugared and eaten as a delicacy.  In China, Japan, Korea and the Philippines it is used in sweets, salads and soups.   In Korea it is also made into a tea.

Deep-fry in tempura batter or shallow fry briefly or dry and grind to make a condiment.

Benefits

Good levels of vitamins A and E4.  Contains a range of proteins and abundant fatty acids as well as carbohydrates, minerals, sugars, starches and trace elements; particularly high in iron.

Medicinal uses

Has been used as an anticoagulant in the pharmaceutical industry.  It shows some antibacterial activity and studies have suggested it may inhibit the development of leukaemia and colon cancer.

Foraging for Seaweeds in the Sub-tidal area

Kelp

Having said earlier that seaweeds can reduce appetite, kelps have the opposite effect as they contain glutamic acids from which monosodium glutamate (MSG) is derived.  MSG has appetite enhancing properties, making you feel hungry after you have eaten.

Sugar Kelp, Saccharina latissima – Brown seaweed

Found on all coastal areas of the British Isles, it is an annual species which often colonises unstable or scoured habitats in summer.

This kelp grows to 1.5m, typically with an elongated strap-shaped frond, narrowing towards a rounded apex and with an uneven surface.  Below the frond is a flexible, often smooth, thin stipe.  Individuals are attached via a claw-like holdfast.

Culinary uses

It an be consumed as a fresh or dry food and its natural sugar content makes it ideal for making alcohol.

The stipes are said to taste like peanuts and it is often eaten as a snack such as fried sweet kelp chips. It is eaten as a vegetable in Japan and Korea and also in France, Denmark, Portugal and Spain.

Benefits

High in protein, iodine, bromine, vitamins B and K, calcium, potassium, manganese, nitrogen, sodium, glutamic acid, nickel and iron.  Also high in sugar and starch and therefore makes a tasty snack.  It is highest in vitamin C in late spring but highest in sugar content in summer.

Medicinal uses

A good source of antioxidants and phenolic compounds which have antimicrobial properties.

Forest Kelp, Laminaria hyperborea – Brown seaweed

Found on most coastlines of the British Isles except for the east and south-east coasts of England where it is uncommon.  It grows on rocky substrates usually below the low water mark but can be found in rock pools.

They grow from 0.5 to 3.5m high with sheet-like lamina, oval shaped, cleft into linear segments, expanding abruptly from a long, rough, cylindrical stipe and attached via a claw like holdfast.

Culinary Uses

In Iceland, Forest Kelp is eaten dried and toasted.  It is also eaten in the UK, Ireland, Norway and Spain.  It is used in the food industry for making emulsifiers and gelling agents.

Benefits

Forty two different fatty acids have been identified in the seaweed and, along with other Laminaria species it is considered to be richer in vitamins and minerals than any other vegetable.

Medicinal Uses

It has bioactive compounds with anticoagulant, antiviral and anticancer properties.

Tangle/Oarweed, Laminaria digitata – brown seaweed

Oarweed grows on the lowest part of the shore and into the shallow subtidal zone. It is usually only visible on exceptionally low spring tides, when more of the shoreline is exposed.

It is deep brown with a thick, oval, rubbery stipe, up to 1.5cm wide and 30cm long.  The blade is split by wave action into finger-like segments.  The whole algae may be several metres long. 

Culinary Uses

A popular method of cooking kelps is deep frying in vegetable oil or sauted or marinated to make seaweed chips.  When cooked, kelp turns a deep green.  It can be used to wrap fish before barbecuing, keeping it moist and adding a delicate seaweed flavour.  In Japan Kelp is used to make a gloopy stock called ‘sashi’ which forms the basis for soups such as miso, noodle broths, dipping sauces and simmered dishes.

Benefits

Rich in minerals and vitamins such as potassium, magnesium, iron and iodine.  Vitamin C levels are said to be highest in spring while at that time of year it is lowest in starch.  Protein levels are said to be highest in February.  The fibre content is twice that of brown rice.

Medicinal uses

Antioxidant and antimicrobial properties.  Traditionally used in Chinese herbal medicine for treatment of cancer, they have been demonstrated to have anti-tumour actions.  Also said to have a beneficial effect on gut health.

Dabberlocks/Atlantic Wakame, Alaria esculenta – brown seaweed

Found in Scotland and Ireland, Cornwall, Somerset, Northumberland and westerly parts of the Welsh coast, Dabberlocks grows on rocks near low tide but always under water

Its stipe is 10 – 30cm long and 0.5 – 1.25cm wide, round or oval in cross-section.  The wavy, ribbon like blades can be yellow, brown or olive green and up to 4m long, but usually smaller, with a solid midrib almost as wide as the stipe for its entire length.  On older plants sporophylls grow out of the sides of the stipe below the blade, around 10cm long.  

Culinary Uses

This is very similar to Japanese Wakame, Undaria pinnatifida, and can be used in its place in recipes.  The sporophylls and midrib were traditionally eaten in Scotland as a sweet, nutty, peanut-like snack called hinnie waar.  The fronds are also eaten in Scotland, Ireland, Iceland, Denmark and the Faroe Islands.  Drying or smoking improves the flavour. Dabberlocks are lighter and dry quicker than kelps.  Once dried they can be used as a seasoning and stored for later use in a stock.

The dried plant can be rehydrated after soaking in cold water for 20 minutes

Benefits

Contains iodine, bromie, sugars and starches and various trace elements. High in vitamins A, K, C and B it is said to contain the highest vitamin C content in spring but it reaches its greatest bulk in summer and greatest length in winter.  It is a viable source of energy providing, per 100g

• 40g carbohydrate
• 3.6g fat
• 18g protein (said to be highest in winter)

Seaweeds have a high value both ecologically and economically.  They are important primary producers and they constitute a habitat for a wide range of intertidal and subtidal animals. When foraging for seaweed the same laws and ethics apply as for wild plants and mushrooms.  However, rather than not uprooting you should not pull a seaweed up by its holdfast; cut above it allowing the individual to regrow.  Closer to the holdfast most seaweeds become tough anyway.

All seaweeds have propensity to trap sand and grit in their fronds so, before eating, cooking or drying, rinse them thoroughly six times – discarding the water between each rinse.  Most do not have a very long shelf life so eat, cook or dry them as fresh as possible.

When foraging for seaweed always be aware of the tides and set an alarm to alert you when the tide is coming in, to allow you plenty of time to get back to safe ground before high tide.

More detailed identification guides for most of the species above can be found here.

Here’s more on the health implications of consuming seaweed.

The post Foraging for Seaweed: Top In-Depth Guide for the UK appeared first on .

As an island nation, we really should make more use of our coastal resources and head out foraging on the marsh.  The maximum distance from the coast at any point in the UK is 84 miles, which is the distance from Lichfield in Staffordshire to Wallasey Beach, in the Wirral (72.77 miles as the crow flies).  It’s impossible to give an exact figure for the length of the UK coast because of its wiggliness – the more wiggles you measure the longer it gets.  Sensible estimates range between 11,023 Km (about 6,850 miles) and 19,717 Km (12,251 miles).  Whatever the length, we have a lot of coast, full to the brim of tasty treats to tantalise the taste buds.

When we think about the coast we often think of sunbathing on warm sandy beaches, relaxing to the soothing sound of waves breaking on the shore, hiking along crunchy, shingle beaches, or exploring craggy rock pools at the feet of majestic cliffs in search of mini beasts.

Less often do we think of saltmarshes – perhaps because there is often a wide expanse of apparently inhospitable landscape to cross before reaching the sea.

Although greatly reduced in area, due to being drained to provide more productive agricultural land or to build on as our towns and cities have expanded, marshland still represents 24% of the English coastline, 11% of the Welsh Coastline and 3% of the Scottish coast.

Whilst edible plant species in other coastal habitats are found close to the sea – in sand dunes, on cliff faces and between rocks, but away from the ebb and flow of the tides, which would wash away any soil that can form – saltmarsh is covered in a luxuriously dense mix of species, creating an almost unbroken swathe of vegetation which blankets the muddy substrate.  It’s a tricky terrain to traverse so not visited by many people.  This makes it a rare opportunity to get away from the hustle and bustle and appreciate the calm, unspoiled serenity of nature.  Perhaps also to contemplate the network of deep creaks which riddle the saltmarsh and the dense vegetation, which together provide an efficient buffer to protect the coastline from the erosive and destructive strength of incoming tides and storms.

It’s always a surprise to see the saltmarsh at different stages of the tide.  One day you might arrive to see the whole marsh completely flooded; a broad, flat expanse of water, mirroring the sky, with almost no sign of vegetation at all.

A few days later, arriving at the same time of day, it all looks totally dry, almost like heathland.  Clumps of greys and greens defining the edges of the creeks, with deeper greens, subtle reds and purples nestled between.

Not such a surprise if you monitor the tidal cycles and phases of the moon but I like a surprise so only check those when I need to.

Tides when foraging on the marsh

If you’re going foraging you really do need to check the tide times and it is also helpful to check the phase of the moon as that dictates how high and low the tides will be.  If you’re after Marsh Samphire or Sea Aster, you want to get out to the marsh a bit before low tide and set an alarm to go off at low tide.  The alarm is to remind you that you should start thinking about heading back inland.  High tide will be about six hours later but the tide comes in pretty quick and fills up the creeks first, so if you’ve crossed any dry creeks on your way out they won’t stay dry for long after low tide and may be too wide to jump across as they fill up.

Lets take a look at what we can find when Foraging on the Marsh

Samphire

Samphire is a traditional, seasonal (May to July) treat in many coastal regions of the UK.  You can eat it raw, straight from the marsh but it is nice simmered in a little water for about 15 minutes and eaten with melted butter or sometimes vinegar.  It is the pioneer species of the saltmarsh and thrives in fresh mud, where nothing else has started to grow – right out where the marsh meets the sea, but also on ridges of mud within the muddy creeks, which wind their way through the marsh.  Samphire’s roots help stabilise the mud and at the end of the season the plants die back and decompose, adding nutrients to develop a soil in which later successional species can become established.

Because the mud which samphire grows in is not yet stabilised by a network of roots, it has a loose, almost watery consistency and its depth varies unpredictably.  While traversing a creek you may find the substrate quite firm at first but another step can take you way-over-your-wellies in mud.  It is a good idea to take a long stick or staff which you can use to test the depth of the mud as you go along.

Sea Aster

The next species in the saltmarsh succession is Sea Aster – our only native Michaelmas Daisy, named because they flower around Michaelmas Day, on 29th September.  The flowering stems grow 50cm to a metre tall and have a spray of yellow centred flowers with delicate, pale blue petals, which are easily blown away by the wind. The flowers are not particularly tasty but the leaves are succulent and firm, with a lovely nutty, iron-rich flavour and, like all salt marsh species, a good twist of salt.  Again, they can be eaten raw, straight from the marsh but often need a good scrub to get rid of the mud.

The basal leaves grow in a rosette and can reach up to 50 cm long and 5cm wide but more often only reach 20 to 30cm long.  They provide a substantial vegetable accompaniment to any meal, cooked gently with a nob of butter and a splash of lemon.

Shrubby Sea Blite/Sea Rosemary

So many saltmarsh plants are edible – it’s like an enormous plateful of nutritious vegetables, just sitting there waiting to be eaten.  At the high tide mark, the marsh is often bordered by Shrubby Sea Blite which, from a distance, could be mistaken for a gorse bush.

Closer up you can see that the leaves are not sharp and spiky like gorse but are short (1 – 2cm) and cylindrical like short pine needles.

The branches seem to tangle together to form an impenetrable barrier to the marsh.  Have a nibble of the leaves on the top 10cm tips of the branches.  They are said to be evergreen but the new growth in spring and through the summer is the most succulent; they’re salty with a slight, woody bitterness.  The leaves can easily be stripped from the stem by pinching it with your forefingers and thumb and dragging them down the last 10cm to the tip to collect sprinkles to add to salads or cooked dishes.

Sea Purslane

Beyond the barrier of Shrubby Sea Blite, the vegetation is lower-growing.  The silvery-green Sea Purslane grows up to a-bit-over-knee-high and is often the most abundant species on the marsh.  With its twisting wiry stems, it forms dense, springy carpets at all ranges of the tidal reach.

Sea Purslane is quite happy being fully submerged by the sea twice a day but it prefers higher ground where the tide drains away easily.  It gains a foothold along the edges of the deep creeks which weave their way through the marsh and gradually raises the level of the marsh by trapping sediments in its wiry stems.  As a result, the marsh is also helping in the fight against global warming and sea level rise by locking the carbon in tide-born sediment into the mud.  As the surface level rises the land becomes more freely draining, creating conditions preferred by the Sea Purslane, so it gradually forms larger patches, spreading away from the creeks.

Sea Purslane is another one of my favourites.  It’s a bit fiddly picking the small (3 – 4cm long) flat, elliptical, grey-green leaves from the stem but, as foragers we don’t expect to just open a packet!

They make a lovely crunchy snack, as an alternative to crisps or peanuts and can be sprinkled on soups or salads, or added to a pasta or risotto.  When cooked they become a more vibrant green, add a lovely, salty crunch and are a great source of Omega 3.

In patches of marsh between creeks, where Sea Purslane hasn’t reached, species such as Annual Sea Blite, Sea Arrowgrass, Sea Plantain and Sea Lavender grow in mixed swards.

Annual Sea Blite/Sea Rosemary

Annual Sea Blite is closely related to Shrubby Sea Blite but is much smaller.  Their tender, branched stems only reach about 30cm tall, with the half cylindrical leaves alternating up the stem, starting slightly greyish green and becoming reddish/purplish from late summer.  I find the texture and flavour very similar to samphire.  Both can be used as a base to a dish in place of rice or pasta, after trimming away the woody parts of the stem, which increase in length as both species age.

Sea Arrowgrass

Sea Arrowgrass, sometimes called Sea Coriander, is a great one to give to an unsuspecting friend and ask them what it tastes of.  The instant recognition of something they love or hate, followed by puzzlement as they try to pinpoint what the flavour is, reflects the randomness of such a strong, familiar flavour emanating from what looks just like grass.  The blades are semi-cylindrical and grow 10-30cm tall becoming larger or more bulbous and lighter in colour towards the base.

It often grows in clumps or rings and can also be found fringing the edges of shallow pools in the marsh.  The way I recognise it is by looking for several blades held together at the base in a pale flat sheath.  The paler base is the best part to eat so cut it as low to the ground as possible and use it whenever Coriander is called for.  Sea Arrowgrass does contain very small amounts of hydrocyanic acid in the greener part of the leaves so use sparingly.

Sea Plantain

Sea Plantain has the characteristic 3 – 5 veins running parallel up the leaves, as seen in other plantain species.  Sea Plantain leaves are narrower and more succulent than Ribwort Plantain.  They have a slightly waxy coating on their surface and are sickle-shaped in cross-section.  They can be eaten all year round but are best in May/June, after which they become a bit stringy.  As well as saltiness, they have a sweetness and a hint of mushroom – as with other plantain species.

Sea Lavender

The leaves of Sea Lavender look similar to those of Sea Aster but they are much less succulent and more papery in texture.  The leaves don’t grow as large as the Sea Aster leaves, only reaching about 10-15cm.  The flowers have a lavender-like appearance, being clusters of pretty, mauve flowers at the top of long, stiff stems.  As well as a less succulent texture, the flavour of Sea Lavender leaves is usually described as less pleasant than Sea Aster, with a kind of fishy aftertaste.

However, I have seen recipes on the internet using Sea Lavender as an ingredient.

Not to encourage too many visitors and disrupt the tranquillity of the saltmarsh but, next time you feel like a breath of sea air I would recommend a visit to a saltmarsh; if only to sample the delicious wild produce available.  They are a valuable and unique habitat for many species of birds, mammals and insects and only a short flight for a crow from many parts of the UK.  The succulent crunchiness of saltmarsh plants make them ideal for a stir fry or try the Carrot and Sea Arrowgrass soup, which really makes the most of the coriander flavour:

Lets take a look at a recipe for after we’ve been foraging on the marsh

Sea Arrowgrass soup

Ingredients

• 500ml good vegetable stock
• 3 large carrots – diced up small
• 1 white onion – chopped and peeled
• The bottom half of 20 stems of Sea Arrowgrass – chopped up (regular corriander works too)
• Alexander Seed & dried seaweed (or a pinch of salt and pepper)
• A spoonful of greek yoghurt

Method for making Carrot and Sea Arrowgrass Soup

1. Bring your stock up to a rolling simmer
2. Drop in the carrots and onion and cook for about 10 minutes – until the carrots have started to soften, this is dependent on how small you’ve chopped them up.
3. Chuck in half the sea coriander ( use a stick blender to blend the lot up)
4. Pour in to 2 bowls, chuck a scoop of greek yoghurt in, sprinkle of seasoning and top with the remaining chopped Sea Arrowgrass.

Enjoy with a good chunky of well-buttered bread.

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Through this piece we’re going to look at 10 things to forage in spring, from plants to seaweeds & mushrooms there’s plenty out there to enjoy.

Foraging for wild edibles is a fun and rewarding way to connect with nature and get a taste of the local flora. In spring, the UK is home to a variety of delicious and nutritious plants, mushrooms, and seaweeds that can be found growing in forests, fields, and along the coast. Here are 10 of the best species to look for and enjoy this season.

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Lets look closer at the 10 things to forage in spring

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Wild garlic (Allium ursinum)

Wild garlic is a flavourful herb that grows in shady woods and along streams. Its leaves, flowers, and bulbs are all edible and have a delicate garlic flavour. To identify it, look for long, pointed leaves that smell strongly of garlic when crushed.

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View all of our Wild Garlic Recipes right here

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Stinging nettle (Urtica dioica)

Stinging nettle is a nutritious plant that is often seen as a pesky weed, but it can be turned into a delicious and healthy dish. The leaves and stems contain vitamins A, C, and K, iron, and calcium. To identify it, look for its distinctive jagged-edged leaves and tiny, stinging hairs.

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Click here to see our favourite Nettle recipes

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Chickweed (Stellaria media)

Chickweed is a sweet and tender plant that grows in sunny or partially shaded areas. Its leaves and stems are edible and have a mild, slightly nutty flavor. To identify it, look for small, white flowers and opposite leaves that are about 1cm long.

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Dandelion (Taraxacum officinale)

Dandelions are well-known for their bright yellow flowers, but their leaves, stems, and roots are also edible and have a slightly bitter taste. To identify them, look for jagged-edged leaves that form a rosette around the base of the plant.

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Wild strawberry (Fragaria vesca)

Wild strawberries are smaller than the cultivated varieties, but they have a sweeter and more intense flavor. They grow in sunny or partially shaded areas and have three leaves and white flowers with five petals. To identify them, look for small red fruits growing on the ground.

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Scarlet Elf Cup Mushrooms (Sarcoscypha coccinea)

Scarlet Elf Cup Mushrooms are a delicate and flavorful species that grows specifically on decaying willow. They have a distinctive scarlet red cup-like shape and grow on the ground or on fallen wood. To identify them, look for their bright red color and smooth texture.

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St George’s Mushrooms (Calocybe gambosa)

St George’s Mushrooms are a large and meaty species that grows in grassy areas, especially in fields and pastures. To identify it, look for its distinctive brown cap with white gills and a white stem.

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Dulse (Palmaria palmata)

Dulse is a red seaweed that grows along the coasts of the UK and is a rich source of minerals and vitamins. To identify it, look for its purplish-red color and fleshy texture.

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Laver (Porphyra umbilicalis)

Laver is a dark coloured seaweed that grows along the coasts of the UK and is often used to make a Welsh dish called “Laverbread.” To identify it, look for its distinctive flat and shiny leaves that are attached to the rocks by a small stem.

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Sea beet (Beta vulgaris subsp. maritima)

Sea beet is a wild relative of beetroot that grows along the coasts of the UK. Its leaves, stems, and roots are all edible and have a salty, spinach-like flavor.

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