Wild foods are all around us. Sometimes they are called nasty names like weeds and invasive species. They are actually incredibly nutritious and often very tasty. There are two main types in the Valley — native plants that have existed here for many thousands of years like camus bulbs, grand fir needles and huckleberries, and a large group of invasive or introduced plants such as dandelion, pepper cress and oxeye daisy.
Essentially it takes a lot of plant energy to survive in the wild. This translates to higher levels of vitamins, minerals, antioxidants and phyto-nutrients — components increasingly recognized as important in maintaining a healthy immune system.
The Stinging Nettle: Spring’s Best Tonic
One of the best spring tonics is the stinging nettle. Look in many of the ditches around the valley and you will likely see a deep lush green bouquet of nettle lining the bottom. The stinging part comes from tiny needle-like barbs which inject histamine into your skin — an effect lasting just a few minutes.
Blanching the nettles quickly in boiling water removes the sting and leaves a wonderful vegetable behind — a blend of spinach and kale flavours.
Nettles are thought to help the kidneys and liver purge themselves of toxins and excess fats. They are eaten in spring as tea, soups and vegetables in many parts of the world, and are a favourite food in Tibet and Northern India, often mixed with curried spices.
Curried Stinging Nettle Soup (Serves 4–6)
Ingredients:
- 8 cups stinging nettles
- 4 cups chicken or vegetable broth
- 1 cup potatoes, diced
- 1 onion, peeled and diced
- 1 stalk celery, chopped
- 1 tbsp garlic, minced
- 1 tbsp curry powder or paste
- 1 cup whipping cream or coconut milk (optional)
- Salt and pepper to taste
Directions: Bring salted water to boil, add nettles and cook 1 minute. Transfer to cold water, drain, and squeeze into a ball. Chop roughly. In a large pot, add stock, potatoes, onion, celery, garlic and curry powder. Simmer until vegetables are soft. Add nettles and cook 1–2 minutes. Puree with an immersion blender. Add cream, season well, and reduce until thickened.
Deerholme Farm is offering Spring Wild Food Foraging Workshops on April 4 & 18 and a Weekend Foraging Workshop with Cooking Class April 11 & 12. Visit deerholme.com for more info.
Bill Jones is a chef, author and food consultant based at Deerholme Farm.
This article originally appeared in the Cowichan Valley Voice Magazine, April 2026 Issue 209.