Foraging and creating delicious recipes from nature’s bounty is a journey that connects us to the earth and is one of the many joys of stewarding a food forest garden.

We asked BFFC’s Food Forest Maintenance Coordinator, Emily Carvalho, to share some of their favorite foraging recipes and resources.

Below are a couple of simple, nutrient-packed recipes using wild berries — which grow in many BFFC food forests — along with some of Emily’s favorite chefs and books to inspire you on your own culinary and foraging adventures.

Recipes

Black Chokeberry Juice

Black chokeberries, also known as Aronia, are nutrient-dense berries that are loaded with antioxidants and are perfect for creating a refreshing juice.

Ingredients:

½ cup of fresh or frozen black chokeberries (Aronia)
1.5 cups of water
Honey (optional)

Instructions:

Blend the chokeberries and water until fully combined.
Strain the mixture through a fine mesh strainer to remove any pulp.
Add honey for sweetness if desired, and enjoy a healthy, homemade juice that’s full of goodness!

*Black chokeberry (Aronia melanocarpa).*

Elderberry Syrup Recipe

Elderberries are renowned for their immune-boosting properties, and elderberry syrup is a wonderful way to stay healthy through the colder months. This recipe is adapted from Mountain Rose Herbs, a trusted source for herbal recipes. Elderberry syrup is a wonderful addition to your winter wellness routine!

Ingredients:

2 cups dried organic elderberries
4 cups cold water (distilled, purified, or spring water works best)
2-3 tsp. organic dried ginger root
1 organic sweet cinnamon stick
1 cup raw, local honey (or organic maple syrup/agave for a vegan/infant-friendly version)
Optional: 1 cup vodka or brandy (for longer shelf life)

Instructions:

Combine elderberries and herbs with cold water in a pot and bring to a boil.
Reduce heat and simmer for 30-40 minutes.
Remove from heat and let steep for 1 hour.
Strain the mixture using cheesecloth or a muslin bag, squeezing out all the liquid (careful—it will still be hot!).
Once the liquid cools to room temperature, stir in the honey (and alcohol, if using).
Bottle and store in the refrigerator.

Foraging Mentors and Recipe Resources

For those who want to dive deeper into the world of foraging, herbalism, and natural cooking, here are some amazing mentors and resources that Emily personally recommends:

Chefs & Foraging Mentors:

Forager Chef: A chef’s guide to working with wild foods.
Alexis Nickole (BlackForager): A popular social media influencer teaching people how to forage safely and responsibly.

Favorite Books:

Iwigara: American Indian Ethnobotanical Traditions and Science by Enrique Salmón
A rich exploration of indigenous wisdom around plants.
Wild Plants I Have Known…and Eaten by Russ Cohen
A fantastic guide to discovering wild edible plants in your local environment.
Edible and Medicinal Plants in Wild (and Not So Wild) Places by Steve Brill
A must-have guide for anyone interested in learning about the medicinal properties of wild plants.

More Online Resources:

Grow Forage Cook Ferment: A treasure trove of recipes using wild foods
Foraging and Feasting by Dina Falconi: Stunning botanical art and recipes
Milk and Honey Herbs: Herbal education from a dedicated mentor

These resources have greatly influenced Emily’s approach to foraging and using wild plants in both culinary and medicinal ways. We hope they bring you as much joy and inspiration as they’ve brought us.

Whether you’re new to foraging or a seasoned herbalist, these recipes and resources offer a great starting point.

Happy foraging!

Recipes and Resources for Tasty, Joyful & Safe Foraging