Food Underfoot. The Cuisine of The Ancient Roads

Return to the roots

Baking bread and other flour-based foods using wild plants is a meaningful way to reconnect with ancestral culinary traditions. By making flour from roots, seeds, and stems, you can create nutritious, aromatic, and unique foods that enrich your table and deepen your connection to the land.

In ancient times, people didn’t always have access to wheat or rye. But that didn’t stop them from baking bread. They used what nature offered: burdock roots, acorns, nettle seeds, goosefoot, and more. These ingredients are rich in fibre, vitamins, and minerals, and they lend distinct flavours and textures to baked goods. Today, as more people pursue natural and sustainable living, baking with wild plants becomes not just an experiment but a way to enrich the diet with wholesome, unprocessed foods.

Preparing flour from wild plants

Flour from roots

Cattail rhizomes (Typha latifolia)

– Harvest: Early spring, when starch content is highest.

– Preparation: Carefully dig up rhizomes (they’re fragile), rinse thoroughly to remove silt. Slice thinly (2—3 mm), let air-dry briefly to eliminate surface moisture, then dry in the shade or oven at ≤ 50°C.

– Grinding: Once fully dried (they should be hard and brittle), grind into fine powder using a coffee grinder or mill.

– Use: Produces a dense, slightly sticky flour with a neutral flavour; ideal for flatbreads, thickening porridge, or mixing into dough.

Sweet flag roots (Acorus calamus)

– Harvest: Autumn (late September to October), after leaves wither.

– Preparation: Dig, wash, and slice roots thinly. Dry in a shaded, ventilated space or at 40—45°C.

– Grinding: Grind to powder.

– Use: Adds spicy-bitter flavour; use in small amounts (5—10%) in gingerbread, cakes, or biscuits.

Dandelion roots (Taraxacum officinale)

– Harvest: Late September to early October.

– Preparation: Wash, trim off thin lateral roots, slice (3—5 mm), air-dry 1 to 2 days, then oven-dry at 40—50°C until crisp.

– Grinding: Grind to powder.

– Use: Slightly bitter, coffee-like taste; dark brown colour; rich in fibre. Add to baked goods (≤ 10%) or use as a thickener.

Burdock roots (Arctium lappa)

– Harvest: Autumn or early spring.

– Preparation: Peel and slice (2—3 mm), dry in shade or at ≤ 50°C.

– Grinding: Grind to powder.

– Use: naturally sweet flavour due to its inulin content; good for bread, flatbreads, and pastries.

Couch grass roots (Elymus repens)

– Harvest: Late summer (August to early September).

– Preparation: Clean, cut, and dry in direct sunlight in warm, dry conditions, or use an oven at 50—60°C”.

– Grinding: Grind to powder.

– Use: Starchy and dense; good as a thickener or mixed with other flours (up to 30—40%).

Common reed rhizomes (Phragmites australis)

– Harvest: Early spring (March – April).

– Preparation: Dig, wash, cut lengthwise to remove tough fibres, slice thinly. Air-dry, then dry in shade or oven at ≤ 50°C.

– Grinding: Grind when brittle.

– Use: High in amylopectin; neutral flavour with mild sweetness. Good for baking and thickening.

Marshmallow roots (Althaea officinalis)

– Harvest: Late autumn (October – November).

– Preparation: Dig, peel, wash, slice (3—4 mm), dry at 40—45°C until brittle.

– Grinding: Grind to powder.

– Use: High in mucilage and starch; creates a light, “puffy” texture; usually mixed with other flours (20—25%).

Liquorice roots (Glycyrrhiza glabra)

– Harvest: Autumn or early spring.

– Preparation: Wash, remove lateral roots, slice thinly, dry in shade or at 45—50°C.

– Grinding: Grind to powder.

– Use: Naturally sweet with a mild liquorice taste; flavouring for biscuits, sweets, or cakes. Use sparingly (≤ 10%).

Leuzea roots (Leuzea carthamoides)

– Harvest: Autumn (September – October).

– Preparation: Dig, clean, slice thinly, dry in shade or ≤ 45°C.

– Grinding: Grind to fine powder.

– Use: Slight bitterness, dense flavour. Use as a minor additive (5—15%) to enrich bread with “medicinal” qualities.

Jerusalem artichoke tubers (Helianthus tuberosus)

– Harvest: Late autumn (October – November), after first frost.

– Preparation: Wash, slice (3—4 mm), let air-dry, then dry in oven at 50°C until brittle.

– Grinding: Grind to fine powder.

– Use: High in inulin, sweet taste. Suitable for diabetic-friendly baking or as a flour substitute (20—30%).

Each root and rhizome must be thoroughly dried before grinding to avoid spoilage. For best quality, grind just before baking. Store flour in airtight containers in a cool, dry place.

Wild root flours can be combined with conventional ones. Always consider the aftertaste and texture: root flours are typically used at 10—30% of total flour weight, depending on the desired effect.

Seed flour

Nettle seeds (Urtica dioica)

– Harvesting: Ripen in late summer, typically August to early September. Mature seed tassels droop, turn dark green or brown, and crumble when shaken. Harvest on dry days, away from roads and livestock areas.

– Preparation: Hang cut tassels in bunches in a well-ventilated, shaded place for 3 to 5 days. Rub between your hands over a sieve to separate seeds from stems. Optionally dry seeds further at 40—45°C for 1—2 hours.

– Grinding: Use a coffee grinder in short pulses to preserve nutrients. Sift for finer texture.

– Features: Rich in protein, vitamins A and E, iron, and unsaturated fats. Nutty, herbal flavour. Use as an additive (up to 10—15%) in breads, pancakes, porridge, smoothies, and raw bars. Store in a tightly sealed jar in a cool, dark place.

Orache seeds (Atriplex patula)

– Harvesting: Mature in autumn, usually in September. Seeds turn dark grey or black and fall easily. Cut tassels in dry weather after leaves have wilted.

– Preparation: Spread on paper or cloth in shade for 3 to 5 days. Thresh by rubbing or shaking in a bag. Sieve or winnow to remove husks. Dry at 40—45°C if needed.

– Grinding: Grind thoroughly; whole seeds are hard to digest. Sift to reduce grittiness.

– Features: Rich in protein, iron, phosphorus, and magnesium. Similar to quinoa (Chenopodium quinoa), but milder. Gluten-free. Ideal for flatbreads (1 part orache flour to 4 parts regular flour), porridge, or thickening soups. Store in a dry, airtight container.

Flax seeds (Linum usitatissimum)

– Harvesting: Collected in late summer to early autumn when capsules turn brown and begin splitting.

– Preparation: Spread in a single layer in a warm, dry room (out of direct sunlight) for 5 to 7 days, stir occasionally.

– Grinding: Grind dry seeds in short pulses to avoid heating. Use immediately after grinding to prevent oil oxidation.

– Features: Rich in omega-3 fatty acids, fibre, and protein. Nutty, oily flavour. Mix with wheat or rye flour (10—20%) in baked goods for added nutrition and moisture retention.

Hemp seeds (Cannabis ruderalis)

– Harvesting: Late summer to early autumn, when seeds detach easily. C. ruderalis is a wild, low-THC variety found in Russia, Kazakhstan, and Northern Europe.

– Preparation: Rinse to remove dust and fibres, then dry in a warm, ventilated area or at 40—45°C until crisp.

– Grinding: Grind in a coffee grinder. Shell fragments may remain, adding texture and a slight bitterness.

– Features: High in complete plant protein, essential fats, and B vitamins. Nutty, slightly bitter taste. Use (up to 15—20%) in energy bars, breads, pancakes, or biscuits. Adds moisture and elasticity to dough.

Amaranth seeds (Amaranthus retroflexus)

– Preparation: Dry collected heads on cloth in shade for 3 to 4 days. Thresh gently; sift out chaff. Dry seeds at room temperature or at 40—45°C for 1—2 hours.

– Grinding: Grind to coarse or fine flour; sift to improve texture.

– Features: Up to 18% protein, plus calcium, iron, and antioxidants. Gluten-free with mild, nutty-herbal flavour. Use in baked goods, porridge, patties, or energy mixes. Limit to 20—25% in dough due to low binding strength.

Sorrel seeds (Rumex acetosa)

– Harvesting: Late June to early July, when seed heads turn pale brown and pods detach easily. Cut tops with stems and place in cloth bags to prevent seed loss.

– Preparation: Spread in a ventilated, shaded area on paper or cloth for 2 to 3 days. Thresh gently; sieve to remove chaff. Dry further at room temp or at 40—45°C if needed.

– Grinding: Use mortar or grinder in short pulses to avoid overheating. Sift for fine, creamy flour.

– Features: Rich in organic acids, fibre, vitamin C, magnesium, and calcium. Mild sour, grassy taste. Add 10—15% to rye or wheat flour for tang and nutrition. Also suitable for thickening soups and sauces (up to 20%).

Willowherb seeds (Chamaenerion angustifolium)

– Harvesting: Ripen late July to August. Capsules turn brown and open easily. Harvest on dry days by cutting upper stems.

– Preparation: Dry in a shaded, ventilated area for 3 to 4 days. Separate seeds from fluff using a funnel or sieve. Dry at 40—45°C if needed.

– Grinding: Grind in short pulses (10—15 seconds) to avoid overheating. Sift to remove fibre.

– Features: Rich in plant oils, protein, and antioxidants. Nutty-honey aroma. Adds moisture and softness to gluten-free dough (use up to 10—15%). Great in pancakes, muffins, porridge, and bars. Store airtight in a cool, dark place.

Acorn flour (Quercus spp.)

– Harvesting: Collect in autumn (September – October) when acorns fall naturally. Choose clean, undamaged nuts.

– Preparation: Remove caps and shells. Cut and discard spoiled parts. Soak in cold water 3 to 5 days (changing water twice daily) or boil in multiple changes to leach tannins.

– Drying: After leaching, dry thoroughly in an oven (50°C, 2—4 hours) or air-dry in shade.

– Grinding: Grind into flour; sift for fine texture.

– Features: Gluten-free, high in starch, protein, and antioxidants. Nutty, caramel flavour. Ideal for scones, pancakes, biscuits, or porridge. Combine with other flours (30—40%) for structure.

Reindeer lichen (Cladonia rangiferina, C. stellaris)

– Harvesting: Late summer or autumn, in dry weather away from pollution. Choose clean, pale-grey specimens.

– Preparation: Rinse and soak in bicarbonate of soda solution (1 tsp per litre) for 1—2 days, changing once or twice. Rinse again.

– Drying: Air-dry in shade or use oven at ≤ 45°C until brittle.

– Grinding: Grind to powder or coarse meal. Sift for finer flour.

– Features: Low in starch, high in fibre and minerals, slightly bitter. Traditionally mixed with barley flour, mint, or berries. Use up to 10—15% in rye or oat dough. Store in airtight container.

Dough kneading techniques

Wild flours are often dense and gluten-free, so dough can be crumbly or inelastic. To improve texture:

– Combine different flours (e.g., root and seed) for balance.

– Add water gradually to avoid stickiness.

– Use binding agents such as starch, apple purée, or psyllium gel to help the dough hold together.

Recipes

Burdock root and nettle seed bread

Ingredients:

– 200 g burdock root flour

– 100 g nettle seed flour

– 1 tsp salt

– 1 tbsp honey

– 200 ml water

– 1 tsp bicarbonate of soda

Preparation:

Mix all ingredients thoroughly. Pour into a baking dish and bake at 180°C for 40—50 minutes.

Acorn flour tortillas

Ingredients:

– 150 g acorn flour

– 50 g orache flour

– ½ tsp salt

– 150 ml water

– 1 tbsp oil

Preparation:

Mix the ingredients to form a smooth, pliable dough. Divide and flatten into tortillas. Fry in a dry frying pan for 2—3 minutes on each side.

Biscuits with orache flour and linden flowers

Ingredients:

– 100 g orache flour

– 50 g dried linden blossoms

– 2 tbsp honey

– 50 ml water

– ½ tsp meadowsweet powder

Preparation:

Mix all ingredients. Shape into biscuits and bake at 160°C for 15—20 minutes.

Loaves from Inner bark (pine, elm, or birch)

Ingredients:

– 1½ cups (approx. 360 ml) inner bark (cambium), dried and ground

– ½ cup (approx. 120 ml) water

Preparation:

Combine into dough, shape into small loaves, and bake at 140°C for 20—25 minutes or cook over campfire embers.

Reed rhizome cakes

Ingredients:

– 1 cup (approx. 240 ml) crushed reed rhizomes

– ¼ cup (approx. 60 ml) water

– 2 tbsp plantain gel (optional)

Preparation:

Form into small cakes. Fry in a pan with or without oil for 4—5 minutes on each side.

Dandelion root bread

Ingredients:

– 1½ cups (approx. 360 ml) dandelion root flour (dried and ground)

– ½ cup (approx. 120 ml) water

Preparation:

Mix into dough, shape into loaves, and bake at 160°C for 20 minutes.

Sorrel seed tortillas

Ingredients:

– 1 cup (approx. 240 ml) ground sorrel seeds

– ⅓ cup (approx. 80 ml) water

– Salt to taste

Preparation:

Mix, knead into dough, shape tortillas, and fry for 3 minutes per side.

Nettle seed tortillas

Ingredients:

– 1 cup (approx. 240 ml) nettle seeds

– ½ cup (approx. 120 ml) water

– 1 tbsp plantain gel (optional)

Preparation:

Knead into soft dough, shape into tortillas, and fry for 3—4 minutes on each side.

Cattail rhizome bread

Ingredients:

– 1½ cups (approx. 360 ml) cattail rhizome flour