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SWAP VITAMIN TONICS
FOR ELDERBERRIES
‘Elderberries are full of vitamin C
making them great for warding off
colds and flu,’ reveals Caroline.
HOW TO USE ‘You can’t eat them raw
as they can contain toxins. Instead cook
them into syrups and jams. I wouldn’t
be without elderberry syrup to help
ward off colds and viruses.’
HOW TO FIND ‘The elder tree is
found all over the UK. Look for its
deep purple berries.’SWAP ROCKET FOR
DANDELION LEAVES
These garden weeds have a
long tradition as a health food.
‘Dandelion leaves are a good
source of calcium, iron, B
vitamins and antioxidant
vitamins A, C and E –
making them a great
detoxer,’ says Caroline.
HOW TO USE ‘The
leaves are great in salads
and the yellow petals make a pretty
salad topping.’
HOW TO FIND ‘Pretty much everywhere.
Old dandelion leaves can be tough
though, so find new growth.’How to forage
%IF IN DOUBT – DON’T. If you’re
not 100% sure what you’re picking,
then stay safe and avoid it.
%AVOID any plants that may have
been sprayed by pesticides and
always wash before eating.
%LEAVE some for wildlife. Don’t dig
whole plants up, except for dandelions,
which grow like crazy anyway!LOOKING FOR
RECIPES?
Check out
eatdrinklivewell.com
for some of
Caroline’s.SWAP SPIRULINA FOR
SEAWEED
Caroline explains: ‘Seaweed varieties
such as dulse, kelp and laver are a
great source of fibre and nutrients.
I love kombu, from the kelp family.’
HOW TO USE ‘Kombu’s long
strips are great for flavouring
casseroles and soups.’
HOW TO FIND
‘Forage on unpolluted,
Blue Flag
beaches. Snip off
small pieces or
collect seaweed that’s
already detached.’SWAP GREEN TEA FOR
PINE-NEEDLE TEA
‘Pine-needle tea is a great cold-
busting decongestant, with pine
needles containing more vitamin
C than oranges and lemons,’
says Caroline. ‘Like green
tea, their high antioxidant
content also makes them
a good brain booster.’
HOW TO USE ‘Infuse a
few needles in freshly
simmered water for up to
20 minutes – sweetening
with honey if you prefer.’
HOW TO FIND ‘Most pine
varieties can be used but
be sure to consult a
guide as some similar-
looking trees – such
as cypress and yew- may be toxic.’
SWAP GOJI BERRIES
FOR SEA BUCKTHORN
‘While goji berries are known for their
high antioxidant and vitamin C content,
they are pricey so keep an eye out for
sea-buckthorn berries,’ says Caroline.
HOW TO EAT ‘The berries can be tart
when raw but sweeten up after freezing.
Add them to porridge and cereals for
an antioxidant and vitamin C burst.’
HOW TO FIND ‘Look for sea buckthorn
with its spiny thorns and orange berries
in hedgerows and near the coast.’SWAP CAMOMILE TEA
FOR LEMON BALM
‘Lemon balm leaves
contain rosmarinic
acid, which
promotes
the calming
neurotransmitter
GABA – so it’s
good as an anti-anxiety
and bedtime tea,’ says Caroline.’
HOW TO EAT ‘Steep a couple of
leaves in hot water for 5-10 minutes.
The leaves can also be dried.’
HOW TO FIND ‘On grass verges –
it’s a member of the mint family and
looks similar but smells lemony.’SWAP APPLES FOR
CRAB APPLES
‘The skin is full of
gut-friendly pectin
and beneficial for
detoxification,’
reveals Caroline.
‘The darker the
colour, the greater
the anthocyanin level.’
HOW TO EAT ‘You can’t eat crab
apples raw but they make a delicious
jelly to serve with meat and roasts.’
HOW TO FIND ‘Crab apple trees
are found in cities as well as
the country. They have tiny
fruits in autumn with a colour
spectrum of yellow to dark red.’SWAP SPINACH
FOR STINGING
NETTLES
‘A cup of cooked nettles contains
more calcium than a glass of milk
or a cup of spinach,’ says Caroline.
‘Their mix of vitamin C and anti-
inflammatory quercetin makes them
helpful for hay fever sufferers.’
HOW TO USE ‘Nettles lose their
sting when cooked. Try nettle soup
or tea, fry or roast them into “crisps”
or chop them into pesto – blanch
the leaves in hot water to get rid of
the sting before chopping.’
HOW TO FIND ‘Tender new growth at
the top of the plant tastes best,’ says
Caroline. ‘Just remember to use gloves!’