What is Selfheal? An Edible and Medicinal Wild Plant
Selfheal, or Prunella vulgaris, is a hardy and widespread perennial herb belonging to the mint family (Lamiaceae). While often seen as a simple lawn weed, it holds a long history of use in both culinary and herbal medicine traditions across the globe. It has been known by many other names, including 'heal-all', 'woundwort', and 'carpenter's herb', all of which allude to its historical medicinal applications. The entire aerial part of the plant—leaves, stems, and flowers—is edible and packed with beneficial compounds like antioxidants, flavonoids, and vitamins. This guide will walk you through everything you need to know about safely foraging, preparing, and enjoying this versatile and nutritious plant.
How to Identify and Safely Forage for Selfheal
Proper identification is the most critical step when foraging for any wild edible. Fortunately, selfheal is a great plant for beginners because it has no common toxic look-alikes.
Key Identification Features
- Growth Habit: Selfheal is a low-growing, creeping plant that often forms dense patches in grasslands, lawns, woodland clearings, and roadside verges.
- Stems: Like other mints, its stems are square in cross-section, though this can be subtle.
- Leaves: The paired, opposite leaves are oval or lance-shaped, sometimes with slightly toothed edges. They are usually green but may have a reddish or purplish tinge, particularly in the leaves closer to the flowers.
- Flowers: The distinct violet or purplish tubular flowers appear in a dense, oblong or cylindrical spike at the tip of the stem, blooming from early summer through fall.
- Look-alikes: While harmless, selfheal can be confused with other edible mint-family members like purple dead nettle and henbit. These are also edible, so mistaking them is not dangerous, but a closer inspection of flower shape and leaf arrangement can help distinguish them.
Safe Foraging Practices
- Harvesting Season: Selfheal is best harvested when it is young and tender, ideally before it has gone to seed. This typically occurs in late spring or early summer, though it can be found blooming later in the season.
- Avoid Contamination: Always forage from areas you know are free of chemical pesticides and herbicides, as selfheal is often considered a lawn weed and can be sprayed. Avoid areas close to roadsides where pollutants from traffic are common.
- Harvest Sustainably: When harvesting, take only what you need. Taking the top few inches of the plant is usually sufficient and allows it to continue growing.
How to Prepare Selfheal for Eating
Selfheal's leaves, flowers, and tender stems are all usable in the kitchen, either raw or cooked. The presence of tannins can give raw leaves a bitter taste, which is a sign of its nutritional value. You can wash the leaves to reduce some bitterness, or cook them to mellow the flavor.
Using Fresh Selfheal
- Salads: Add young, tender selfheal leaves and vibrant flowers to mixed greens for a nutritional boost and a pop of color. The mild bitterness pairs well with sweet salad dressings.
- Smoothies: Blend fresh leaves into fruit smoothies to incorporate its vitamins and antioxidants without overpowering the flavor.
- Garnish: Use the striking purple flowers as a colorful and edible garnish for dishes or desserts.
Cooking with Selfheal
- Potherb: Treat selfheal like other leafy greens. Add it to soups, stews, and casseroles. Cooking significantly reduces the bitterness.
- Pesto: Blend fresh selfheal leaves with garlic, nuts (cashews work well), olive oil, and lemon juice to create a unique and flavorful pesto.
- Infusions: The plant can also be infused into oil to make salves or tinctures for external and internal use.
Making Selfheal Tea
One of the most common and effective ways to consume selfheal is as a tea. It can be made from fresh or dried aerial parts.
- Drying: To dry selfheal, spread the flowers, stems, and leaves in a single layer on a screen or towel away from direct sunlight for several days until completely dry.
- Brewing: Add 1 to 2 teaspoons of dried selfheal to a cup of hot water. Steep for 45 to 60 minutes. You can drink this tea up to three times a day.
Selfheal Preparation: Raw vs. Cooked
| Feature | Raw Selfheal | Cooked Selfheal |
|---|---|---|
| Flavor | Mildly bitter and earthy, with a hint of rosemary | Milder, with a flavor reminiscent of cooked leafy greens |
| Texture | Tender, similar to lettuce, though can be slightly fibrous | Softened, like spinach or other potherbs |
| Best Use | Salads, smoothies, garnishes, trail-side snacks | Soups, stews, pesto, casseroles |
| Bitterness | More pronounced due to the tannins | Reduced significantly by heat |
| Nutrients | High levels of antioxidants and vitamins are retained | Some nutrient loss may occur, but still retains significant nutritional value |
Health Benefits of Consuming Selfheal
Beyond its edibility, selfheal has been revered in traditional medicine for its many benefits. Modern research is beginning to support some of these historical uses.
- Rich in Antioxidants: Selfheal contains high levels of antioxidants, including rosmarinic acid, which is also found in rosemary. These compounds help protect the body from free radical damage.
- Anti-inflammatory and Antimicrobial Properties: For centuries, it was used topically for wounds and sores. Studies have also confirmed its antibacterial and antiviral actions.
- Immune System Support: The herb contains immunomodulating polysaccharides that can help balance the immune system and aid in fighting infections.
- Digestive Aid: Traditionally, selfheal tea was used to soothe digestive issues like diarrhea and upset stomach.
Important Safety Precautions
While generally considered safe for most people in moderate amounts, there are a few important considerations before consuming selfheal.
- Allergic Reactions: In rare cases, some individuals may experience an allergic reaction, which can manifest as a rash, itching, or digestive issues. If this occurs, discontinue use.
- Digestive Upset: Consuming very large quantities of selfheal may cause mild digestive discomfort, such as an upset stomach or diarrhea.
- Pregnancy and Breastfeeding: Limited research exists on the effects of selfheal during pregnancy and breastfeeding. It is best to avoid use during these times to be safe.
- Drug Interactions: Individuals taking blood-thinning medications should consult a healthcare provider before consuming selfheal, as it can have anticoagulant properties.
For more detailed information on the safety of natural health products like selfheal, you can consult authoritative sources such as Health Canada.
Conclusion: Embracing This Edible Lawn Weed
Selfheal is a common, edible, and nutrient-dense wild plant that is surprisingly easy to incorporate into your diet. From salads and smoothies to soups and teas, its versatility and potential health benefits make it a rewarding find for foragers. By taking care with identification, harvesting from clean areas, and being mindful of personal health considerations, you can confidently explore how to eat selfheal and appreciate this unassuming but powerful herb from your own backyard.
