Welcome to the world of horta. It is a culinary adventure that celebrates the vibrant flavors of wild leafy greens. It also highlights their nutritional benefits. Horta, meaning “greens” in Greek, refers to a variety of edible wild plants. These include herbs and greens that are commonly foraged and enjoyed in Greek cuisine. Packed with nutrients, horta dishes are not only delicious but also contribute to a healthy and balanced diet. It is one of the dishes that truly defines the Mediterranean diet. Today we’ll explore the nutritional qualities, the art of foraging, preparing and savoring horta.

A NUTRIENT BOMB

Greens are not only tasty, but are PACKED with nutritional benefits.

VITAMINS AND MINERALS: Horta greens are an excellent source of vitamins and minerals. They are particularly rich in vitamins A, C, and K. Vitamin A supports healthy vision, skin, and immune function. Vitamin C is essential for collagen synthesis, immune support, and antioxidant protection. Vitamin K plays a vital role in blood clotting and bone health. Horta also provides minerals like iron, calcium, magnesium, and potassium, which are necessary for various bodily functions.

FIBER: Horta is high in dietary fiber. It promotes healthy digestion, aids in maintaining stable blood sugar levels, and supports heart health. Fiber also contributes to a feeling of fullness, making it a great addition to a balanced diet.

ANTIOXIDANTS: Wild greens like horta are loaded with antioxidants. These help protect the body against oxidative stress caused by free radicals. These antioxidants, including flavonoids, carotenoids, and phenolic compounds, have been linked to many health benefits. They help reduce inflammation and the risk of chronic diseases like heart disease and certain cancers.

PHYTOCHEMICALS: Horta greens contain various phytochemicals, like chlorophyll and glucosinolates, which have been linked to potential health benefits. Chlorophyll is a powerful antioxidant that may aid in detoxification and support liver health. Glucosinolates are compounds found in cruciferous vegetables, which horta can include, and have been linked to anti-cancer properties. Dandelion greens in particular are loaded with pre-biotics also.

PERFECT FOR MEDITERRANEAN DIET: Horta is a low-calorie food, making it an excellent addition to a weight-conscious diet. It provides a wide range of nutrients. It is low in calories. This makes it a nutrient-dense choice that supports overall health and well-being.

TIME TO FIND AND MAKE HORTA

FORAGING

Foraging for horta is an excellent way to connect with nature. It allows you to explore local ecosystems. You can also gather fresh, wild greens for culinary use. Or just weeding your backyard!

Familiarize yourself with the types of greens that are considered horta in your region. Common examples include dandelion greens, nettle, chicory, sorrel, lamb’s quarters, and purslane. Obtain a field guide or seek guidance from experienced foragers to identify these plants correctly. There are quite a few phone apps that can identify the greens.

If you are not into foraging, head on over to your local grocer and do some store foraging! Grab some Swiss Chard or Mustard Greens, or spinach. I have a particular fondness in picking dandelions.

Look for areas that are free from pollution, pesticides, and other contaminants. Parks, forests, meadows, and countryside areas are often good places to start. Ensure you have permission to forage in the chosen location and respect any rules or regulations in place.

Timing is key. Different plants have different growing seasons. Research when specific horta greens are in season in your area. Generally, spring and early summer are excellent times for foraging. Many wild greens are at their peak during this period. For example, dandelion greens are best before flowering. After the flower is created, the greens get quite bitter (there is an antidote to that!)

Please be mindful of sustainability. Take only what you need and leave enough plants to ensure their continued growth and reproduction. Harvest leaves that are healthy, young, and vibrant, as they tend to be more tender and flavorful.

CLEANING HORTA

Once you’ve gathered your horta greens, make sure to clean them thoroughly to remove any dirt, insects, or other impurities. Rinse them well in cold water. Do multiple rounds of soaking and draining. Don’t worry about drying them much as the residual water can be used to steam them up.

COOKING HORTA

You can saute, blanch, or braise these weeds.

On the day I made these, I used chicory greens from the farmer’s market. That’s a version of dandelion. I also found a huge leek, so I added that to the recipe, but is optional. I had a piece of red onion and threw that in. I also used a whole dill from my garden as it’s perfect in these greens. I chopped the stalks to saute with the leek. The fronds added up to about a cup. Why not. The more the better.

HORTA

• 2 lb of greens (I prefer Dandelion greens)
• 3 chopped green onions
• 1 onion, chopped (or 1 leek sliced thin and halved)
• 1/2 cup olive oil
• big handful of dill finely chopped
• Stems of the dill, chopped
• juice of 1 lemon
• salt
• pepper
• feta for topping (optional)

Heat the olive oil and saute the leeks, onions, and dill stems until wilted.

Add the well cleaned greens and about half the dill and saute for a couple minutes and stir until wilted. The washed greens hold a lot of water. If dry, add a splash of water Cover and slowly simmer for about 30 minutes.

Take of the heat and add the dill, the lemon juice, and season with salt and pepper. Sometimes with very bitter greens, I have added vinegar instead of lemon. Both acids really cut the bitterness.

I usually eat them lukewarm. Sometimes, I top it with feta.

I also love drinking the cooking juices. It’s like having liquid vitamins.

Feel free to experiment with different horta combinations and adapt the recipe to your taste preferences. Try different greens like chard or mustard greens or baby kale, even a combo. I do prefer the more bitter greens of dandelion and chicory. You can top with the feta or even give it a zap of hot sauce. It’s up to you.