Foraging Autumn Hedgerows- Healing Powers At Your Fingertips- Part One
- victoria ward
- Sep 11
- 4 min read
The early morning autumn air is cool and refreshing after the unprecedented long, hot summer we have enjoyed. Autumn's palette is beginning to colour our countryside and the hedgerows are groaning with fruits and berries. You may feel tempted to embark on a foraging expedition to enjoy the backend delights of warm sunshine and create some natural goodies, imagining their comforts on the cold, dark winter evenings to come.
Autumn is a time to recalibrate and prepare, all these wild offerings are perfectly designed to nourish us and our immune systems, ready to do battle with the inevitable winter respiratory infections and tummy bugs.
These gleaming fruits and berries are packed with vitamins, minerals and phytochemicals that will fortify us for the months to come and they have some amazing gut health benefits too.
The Colour Purple
Anthocyanins are responsible for much of the autumn colour we see in the hedgerows, these are flavonoid pigments that give red, purple, blue and black colours to fruit, vegetables and the autumn leaves. These compounds are highly antioxidant and anti-inflammatory and are responsible for the the 'superfood' label given to many colourful fruits and vegetables including blueberries, purple sprouting broccoli and red cabbage.
The anthocyanins are processed by our gut microbiota, the result of this is the production of secondary metabolites that increase the bioavailability of the anthocyanins. This is a wonderful example of how gut health is vital to well-being, when functioning at optimum capacity, the microbiome is a perfect medicine-processing unit and in-house pharmacy.
The health benefits associated with anthocyanins are so valuable that many fruit and vegetables that contain high levels are considered to be nutraceuticals, this class of supplements are believed to contribute to the treatment and prevention of many diseases.
Health Benefits of Anthocyanins
Antioxidant
Anti-inflammatory
Support cardiovascular health
Neuroprotective and cognitive enhancing
Help manage blood sugar levels
Contribute to healthy weight management
Anti-cancer benefits
Anti-microbial
Blackberries
We are all familiar with the ubiquitous blackberry gleaming in our hedgerows from late summer onwards. Many of us have childhood associations from blackberry picking missions including fruit-stained fingers and bramble scratches. As we stocked up on these juicy fruits, destined for pies and crumbles, we were probably unaware of their considerable health benefits.
Health Benefits of Blackberry
Blackberries are little superfood capsules with high vitamin and mineral content, high fibre content and of course, considerable anthocyanin content as discussed in this study 3
Vitamins A, C, E and K
Minerals including calcium, phosphorus, iron and magnesium
Particularly high fibre content for berries
High anthocyanin content
Blackberry Recipes
Blackberry Vinegar
Freshly picked blackberries
Cider vinegar
Sugar
Weigh your blackberries then place in a container with equal amount of cider vinegar.
Leave to steep for 8-10 days
Strain, reserving the liquid
Add the liquid to a saucepan and add 450g of sugar to 700ml of liquid
Boil for 8-10 mins
Bottle in sterilised bottles
This lovely vinegar has the combined benefits of both the Apple Cider Vinegar and the blackberries. The health benefits are further enhanced as the blackberries are infused in their raw state.
Take as as a tonic for immune health 5-10 ml daily or add to salad dressings.
Damsons
Damsons are wonderful wild plums ripening in early autumn, found as trees or in mixed hedgerows. This ancient fruit clearly contains anthocyanins which are responsible for their wonderful colour. Due to the high anthocyanin content of damsons, they are associated with far greater health benefits than other plum species.
Originating in Syria, damsons were discovered around 2000 years ago and interestingly, possess a very unique stone.
Health Benefits of Damson
Damsons contain many bioactive compounds as this 2024 study discussed, their health benefits include-
High dietary fibre
High anthocyanin concentrations
Rich source of macro and micro-nutrients
Higher antioxidant capacity than other plum species
Many health benefits similar to those found in blackberries, enough to be considered as a nutraceuticals. Damsons are delicious but may require sweetening as they are sourer and more astringent than cultivated plums.
Damson Recipes
Damson Plum Sauce
1 kg damsons
150 g pitted prunes
1 onion chopped
2 garlic cloves chopped
1 inch of ginger peeled and chopped
225 g soft, light brown sugar
2 tbsps coconut aminos or soy sauce
1 tsp ground cinnamon
1 star anise
1/4 tsp whole black peppercorns
1/2 tsp fennel seeds
1/2 tsp chilli flakes
1/4 tsp schezuan pepper
1 tsp salt
Cook the damsons in a pan for 10 mins with 100ml of water until softened and stones pop out
Add all ingredients to the stoned fruit and bring to the boil. Simmer for 30 mins
Cool, then pour into blender and blitz until smooth
Return to the pan, gently boil and season
Remove from heat and put in sterilised jars.
This sauce can be substituted for any Chinese plum/Hoisin sauce. Compliments duck beautifully. Store for six months, ideally fridge or cool, dark place.
Elderberries
Elder is one of my 'Herb Allies', these are herbs that are easy to grow or forage for those starting out on their herbal journey. Elderberries are easy to use and safe if you remember to always cook them for about ten minutes before using. Raw elderberries contain cyanogenic glycosides which are toxic but cooking safely breaks them down.
They are perfectly designed for this time of year due to containing immune-boosting phytochemicals including proanthocyanins and anthocyanins. They have been studied rigorously and demonstrate high antioxidant action, immune system modulation and gut health benefits. See my previous post 'Hedgerow Harvests' for further information on Elderberry studies and recipes.
Foraging these incredible nutraceuticals is a very cost effective strategy to improve your overall health and boost your microbiome. Stock up on your anthocyanins the wild way and save a fortune on supermarket superfoods.
Follow me for the second part in this autumn foraging series which will be about Hops.
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