A Beginner’s Guide to Finding Free Food and Medicine

Aotearoa New Zealand’s landscape offers an incredible diversity of edible and medicinal plants—from native taonga like kawakawa to introduced “weeds” like dandelion and plantain. This guide will help you safely identify and use these plants, connecting you to the land while building practical skills.

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Why Forage in New Zealand?

It’s Free and Accessible Many powerful medicinal and nutritious plants grow as “weeds” in parks, gardens, and pathways. You don’t need money or special equipment to start—just knowledge and respect.

It Connects You to Place Foraging teaches you to see your environment differently. That “weed” on your street corner becomes medicine for bee stings. The “pest” in your lawn becomes a nutrient-dense green for your salad.

It’s Sustainable When done responsibly, foraging is one of the most sustainable ways to source herbs and food. You’re working with what nature provides, not demanding what industrial agriculture must produce.

It Builds Resilience Knowing which plants around you are edible and medicinal creates food security and healthcare independence. These skills have value in any era.

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The Non-Negotiable Safety Rules

Rule 1: 100% Certainty Before Use

Never consume a plant unless you’re absolutely certain of its identity. “Pretty sure” isn’t certain enough. One dangerous plant in New Zealand (and it does grow here) is poison hemlock (Conium maculatum)—it looks similar to harmless plants but causes respiratory paralysis and death.

How to Be Certain:

• Use multiple identification sources (books, apps, websites)
• Learn one plant thoroughly before moving to the next
• When starting, forage with experienced people
• Take clear photos from multiple angles
• Cross-reference distinctive features

Rule 2: Harvest Only From Clean Locations

Never harvest from:

• Roadsides (within 10 metres): Heavy metals from vehicle exhaust, lead from historical petrol, spray drift from weed control
• Sprayed areas: Council parks, sports fields, and many public reserves are regularly sprayed with herbicides
• Industrial sites: Contamination from historical industrial use can persist in soil for decades
• Dog exercise areas: Risk of parasites and bacteria from faeces
• Downstream from farms: Agricultural runoff contains pesticides, herbicides, and animal waste

Safe harvest locations:

• Your own unsprayed garden
• Friends’/family’s gardens (with permission)
• Known unsprayed areas (verify with council or landowner)
• Clean, unpolluted native bush areas (with appropriate permissions)

Why this matters: Plants absorb what’s in the soil and air. Contamination is invisible—you can’t see herbicides, heavy metals, or pathogens.

Rule 3: Understand DOC Land Regulations

Can you forage on DOC conservation land?

It’s complicated. DOC land includes national parks, conservation areas, and various protected zones covering about one-third of New Zealand.

General Guidelines:

• Small-scale personal harvest of common introduced plants (like dandelion from a carpark) is generally tolerated in unrestricted areas
• National parks and reserves often have stricter rules—check with local DOC office first
• Commercial harvest requires permits and concessions
• Threatened or rare plants should never be harvested regardless of location
• Native plants may have special protections, especially in conservation areas

Best practice: Contact your local DOC office before foraging on any conservation land. They can tell you what’s allowed in specific areas.

More info: doc.govt.nz

Private land: Always get landowner permission. Foraging without permission is trespassing.

Council land: Most councils spray for weeds. Assume sprayed unless confirmed otherwise. Contact your council for spray schedules.

Rule 4: Harvest Sustainably

The 1/10th Rule (Actually 1/20th):
Never take more than 5-10% of any plant population in a given area.

Why this matters:

• Plants need population density to reproduce successfully
• Wildlife depends on these plants for food
• Overharvesting can eliminate local populations
• Some plants take years to recover from damage

In practice:

• If you see 20 plantain plants, harvest from 1-2 plants maximum
• Spread harvesting across a wide area
• For abundant introduced “weeds,” you have more flexibility
• For native plants (especially kawakawa), be extra conservative—take a few leaves from multiple plants, never strip one plant

Rule 5: Start Small With New Plants

Even with correct identification, try only a small amount first.

Why: Individual allergies exist. Some people react to plants that are generally safe for others.

The protocol:

1. Make weak tea or eat a few leaves
2. Wait 24 hours
3. Watch for reactions: rash, digestive upset, headache
4. If all is well, gradually increase amount
5. One new plant at a time

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Eight Beginner-Friendly Plants for Aotearoa New Zealand

These plants are widespread, relatively easy to identify, and have practical uses. Start with these to build confidence.

1. Plantain (Plantago major and P. lanceolata)

Identification:

• Broadleaf plantain: Broad, oval leaves with distinctive parallel veins running from base to tip (unusual for a non-grass plant)
• Ribwort plantain: Narrow, lance-shaped leaves with same parallel veining
• Both form basal rosettes (leaves grow from ground level)
• Flower spikes rise from centre
• Thrives in compacted soil—lawns, pathways, parking lots

Where to Find: Everywhere—it’s probably in your yard right now

Traditional Use: First aid plant in European and indigenous American herbalism for wounds, stings, bites

Current Research: Laboratory studies confirm antimicrobial and anti-inflammatory activity from compounds called aucubin and allantoin

Why This Matters:
Plantain is your free first-aid kit. Got a bee sting while hiking? Crush a plantain leaf and apply—the mucilage soothes while anti-inflammatory compounds reduce swelling and pain. Kids with mosquito bites? Same treatment.

How to Use:

• Fresh poultice for bites/stings: Crush 2-3 fresh leaves (chewing works in an emergency), apply directly to affected area, hold in place 5-10 minutes
• Tea for digestive inflammation: 1-2 teaspoons dried leaves per cup, steep 10 minutes, drink 1-3 cups daily

Evidence Level: Strong traditional use; moderate laboratory evidence for anti-inflammatory effects

Free/Budget Option: 100% foraged—grows everywhere as a “weed”

2. Dandelion (Taraxacum officinale)

Identification:

• Bright yellow flower heads (later become white “puff balls”)
• Deeply toothed leaves (the name means “lion’s tooth” in French) in basal rosette
• Hollow flower stalk that exudes milky white sap when broken (distinctive!)
• Single flower per stalk (no branches)
• Deep taproot

Where to Find: Lawns, meadows, gardens, waste ground

Traditional Use: Used globally as food (greens) and medicine (digestive bitter, liver support) for centuries

Current Research: Studies show dandelion contains inulin (prebiotic fibre), bitter sesquiterpene lactones (stimulate digestion), and significant vitamins/minerals

Why This Matters:
Dandelion greens are nutrient powerhouses—more calcium than spinach, more iron than kale. The bitterness you taste isn’t a flaw—those bitter compounds trigger your body to produce digestive enzymes and bile, improving digestion.

How to Use:

• Young leaves in salad: Harvest in spring before flowers appear (less bitter), add to salads raw or sauté like spinach
• Root “coffee”: Dig roots in autumn (when energy is stored underground), wash, chop, roast at 150°C until dark brown, grind, brew like coffee
• Bitter digestive tonic: Tincture or tea made from roots taken 15 minutes before meals

Evidence Level: Strong traditional use; moderate research evidence for digestive and liver support

Free/Budget Option: 100% foraged, with seasonal timing improving quality

3. Kawakawa (Piper excelsum)

Identification:

• Heart-shaped leaves (very distinctive)
• Dark green, glossy leaves
• Often has holes from kawakawa looper moth (this is normal and actually indicates medicinal potency)
• Aromatic when crushed—peppery, spicy scent
• Small tree/shrub, 1-6 metres tall
• Orange finger-like fruits on female plants (summer)

Where to Find: Throughout North Island and northern South Island; coastal areas, lowland forests, forest edges; prefers partial shade

Current Research: Studies confirm anti-inflammatory activity from unique compounds (myristicin, yangambun). Antimicrobial properties demonstrated.

About the Holes:
The holey leaves aren’t damaged—they’re actually considered more potent. The kawakawa looper moth (Cleora scriptaria) co-evolved with this plant. The moth eats certain leaves, and the plant responds by concentrating its medicinal compounds in those leaves. Traditional knowledge says the holey leaves are best.

How to Use:

• Tea for digestion: Simmer 3-5 fresh leaves (preferably holey ones) in 2 cups water for 10 minutes, drink warm
• Skin wash: Strong tea (6-8 leaves per cup) cooled and applied to irritated skin, eczema, minor wounds

Sustainable Harvesting:

• Take only leaves with “spoon-shaped” attachment at the base (these don’t harm plant growth as much)
• Take from multiple plants—2-3 leaves per plant maximum
• Never strip a plant bare
• Avoid harvesting during flowering (spring) when plant is investing energy in reproduction

Evidence Level: Strong traditional use (centuries of rongoā practice); emerging research evidence

Free/Budget Option: Foraged (northern regions) or purchased from Māori-owned businesses ($12-20/50g dried)

4. Cleavers (Galium aparine)

Identification:

• Sticky, Velcro-like feel (the most distinctive feature!)
• Small narrow leaves in whorls of 6-8 around square stem
• Scrambling, clinging growth habit
• Small white flowers
• Tiny round fruits with hooked bristles (stick to clothing)

Where to Find: Damp, shaded areas; hedgerows, forest edges, waste ground

Traditional Use: European and North American folk medicine for lymphatic support, spring cleansing

Current Research: Limited formal studies, but traditional use is well-established. Contains flavonoids and iridoid glycosides.

Why This Matters:
Cleavers is a classic “spring tonic”—harvested when young and tender in spring to support the lymphatic system (your body’s waste-removal network). Think of it as a gentle internal cleanser after winter.

How to Use:

• Fresh juice: Juice fresh herb, take 1-2 tablespoons diluted in water, 1-3 times daily
• Tea: Use fresh herb (dried loses potency quickly)—large handful per cup, steep 10-15 minutes, drink 2-3 cups daily

Timing: Harvest young growing tips in spring when most tender

Evidence Level: Strong traditional use; limited research

Free/Budget Option: 100% foraged in spring

5. Nasturtium (Tropaeolum majus)

Identification:

• Circular “lily pad” leaves with radiating veins
• Petiole (stem) attaches to centre of leaf underside (called “peltate”—very distinctive)
• Bright orange, yellow, or red flowers with distinctive spur at back
• Climbing or trailing growth
• Garden escapee—found on roadsides, waste ground

Where to Find: Grows vigorously throughout NZ as garden escapee

Traditional Use: Used in Andean regions and Europe as food and medicine; recognised for antimicrobial properties

Current Research: Studies show nasturtium contains glucosinolates (same compounds in mustards and broccoli) that convert to antimicrobial isothiocyanates. High in vitamin C.

Why This Matters:
Nasturtium is both food and medicine. The peppery flavour you taste is from glucosinolates—the same compounds that give it antimicrobial properties. Eating nasturtium provides immune support while adding flavour.

How to Use:

• Salad: Add fresh leaves and flowers to salads (peppery kick)
• Pesto: Substitute for basil in pesto recipes
• Seeds: Pickled seeds (green, before mature) are traditional “poor man’s capers”

Evidence Level: Strong traditional use; moderate research on antimicrobial compounds

Free/Budget Option: 100% foraged; also easy to grow from seed ($3-5/packet)

6. Purslane (Portulaca oleracea)

Identification:

• Small, thick, succulent leaves (spatula-shaped)
• Smooth, often reddish stems
• Prostrate growth (lies flat, forms mats)
• Small yellow flowers (5 petals)
• Thrives in hot, dry conditions

Where to Find: Gardens, cultivated fields, cracks in pavement, waste areas

Traditional Use: Used as food globally for millennia; Mediterranean, Middle Eastern, Mexican cuisines

Current Research: Purslane is exceptionally nutritious—one of the richest plant sources of omega-3 fatty acids (alpha-linolenic acid), plus vitamins A, C, E, and antioxidants.

Why This Matters:
Most plant omega-3 sources require processing (flax seeds, chia). Purslane provides them fresh and ready-to-eat. The crisp, slightly tangy flavour is refreshing in salads, and you’re getting anti-inflammatory fats alongside vitamins.

How to Use:

• Raw in salads: Crisp texture, slightly tangy/lemony flavour
• Cooked: Sauté like spinach, add to stir-fries
• Pickled: Traditional in some cuisines

Timing: Harvest in summer when growing vigorously

Evidence Level: Strong nutritional analysis; excellent food source

Free/Budget Option: 100% foraged from gardens (many gardeners consider it a pest!)

7. Yarrow (Achillea millefolium)

Identification:

• Feathery, fern-like leaves finely divided into many tiny leaflets (the species name means “thousand-leaved”)
• Flat-topped clusters of small white (sometimes pink) flowers
• Aromatic when crushed (strong, herbal, slightly spicy)
• Grooved, slightly hairy stem

Where to Find: Meadows, roadsides, dry fields, waste ground

Traditional Use: Used for centuries as wound herb (stops bleeding), fever reducer, digestive aid

Current Research: Contains compounds including achilleine (reduces clotting time), flavonoids (anti-inflammatory), and volatile oils (antimicrobial)

Why This Matters:
Yarrow is traditional battlefield medicine—the genus name Achillea references Achilles, who supposedly used it to treat soldiers’ wounds. Modern research confirms it does speed clotting.

How to Use:

• First aid for cuts: Crush fresh leaves, apply to minor cuts to help stop bleeding
• Tea for fevers/colds: 1-2 teaspoons dried herb per cup, steep 10 minutes, drink hot to promote sweating

Evidence Level: Strong traditional use; moderate research evidence

Free/Budget Option: 100% foraged

8. Pūhā (Sonchus species – often S. oleraceus)

Identification:

• Shiny, dark green leaves (spear-shaped with slightly prickly/toothed edges)
• Milky white sap when stem or leaf broken
• Yellow dandelion-like flowers
• Rosette growth (though can grow taller)

Where to Find: Disturbed ground, coastal areas, grasslands—common native throughout NZ

Current Research: Rich in vitamins (A, C, K), minerals, and contains bitter sesquiterpene lactones

How to Use:

• Boiled greens: Harvest young leaves, boil to reduce bitterness (vigorously rub together under running water first), serve like spinach
• Traditionally: Cooked with pork (fat balances bitterness)

Timing: Best in spring through midsummer; becomes more bitter in autumn

Evidence Level: Strong traditional use as food; good nutritional profile

Free/Budget Option: 100% foraged

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Your First Foraging Trip: A Checklist

Before You Go:

• [ ] You’ve positively identified target plant using multiple sources
• [ ] You know the area is unsprayed (verified with council/landowner)
• [ ] You have permission if on private land
• [ ] You’ve checked it’s not DOC protected area (or have appropriate permission)
• [ ] Weather is suitable (dry conditions for harvesting)

Bring:

• [ ] Field guide(s) or plant ID app
• [ ] Scissors or sharp knife (clean cuts)
• [ ] Basket or paper bag (not plastic—plants “sweat” and degrade in plastic)
• [ ] Gloves (for nettles or prickly plants)
• [ ] Notebook to record locations and observations

While Foraging:

• [ ] Confirm 100% identification before harvesting
• [ ] Take maximum 5-10% of population
• [ ] Harvest from multiple plants, not one
• [ ] Use clean cuts with sharp tools
• [ ] Leave area looking largely undisturbed
• [ ] Note location, date, and conditions in notebook

After Foraging:

• [ ] Process herbs promptly (clean, use, or dry)
• [ ] Store properly (dry location, airtight containers)
• [ ] Update your foraging notes
• [ ] Try small amount first if new to this plant

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Seasonal Foraging in New Zealand

Spring (September-November):
Best for: Young greens, spring tonics

• Cleavers (young growing tips)
• Young dandelion leaves (less bitter)
• Young pūhā leaves
• Nettles (top 10-15cm of young plants—wear gloves!)

Summer (December-February):
Best for: Flowers, abundant leafy growth

• Plantain (abundant for bee stings)
• Purslane (thrives in heat)
• Kawakawa (full leaf growth)
• Nasturtium (flowers and leaves)

Autumn (March-May):
Best for: Roots, seeds

• Dandelion roots (energy stored underground)
• Seeds from various plants

Winter (June-August):
Best for: Evergreen plants, identification practice

• Kawakawa (leaves year-round in warmer areas)
• Time to study and identify dormant plants for next spring

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Processing and Storage Basics

Drying Herbs:

1. Rinse briefly if needed (don’t soak—leaches compounds)
2. Pat dry with clean towel
3. Spread in single layer on screen or clean cloth
4. Place in warm, dark, airy spot (not direct sun—degrades compounds)
5. Turn daily
6. Ready when leaves crumble easily (3-7 days depending on humidity)
7. Store immediately in airtight jars away from light

Signs of Failed Drying:

• Mold (white fuzzy growth)—discard entire batch
• Damp smell—not dried enough
• Leaves bend instead of crumble—not dried enough

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Common Beginner Mistakes

Mistake 1: Over-confidence “I think that’s plantain” = Don’t use it yet “I know with 100% certainty that’s plantain based on parallel veins, growth habit, and flowering spike” = Use it

Mistake 2: Harvesting too much Taking half the dandelions in a patch feels like “only half,” but it’s way too much for sustainable practice.

Mistake 3: Assuming clean Even organic gardens can have contaminated soil from historical use. Know the land’s history.

Mistake 4: Learning too many plants at once Learn 3-5 plants thoroughly before adding more. Depth beats breadth.

Mistake 5: Ignoring cultural context Plants like kawakawa and pūhā have deep cultural significance. Harvest and use them with respect for that history.

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When NOT to Forage

Don’t forage if:

• You’re not 100% certain of identification
• Population is small or struggling
• Area has been or might be sprayed
• It’s in protected area without permission
• You’re rushed or distracted
• Weather conditions stress plants (severe drought)

Alternative: Many foraged plants grow easily in gardens. Kawakawa, nasturtium, purslane, and herbs all thrive in NZ gardens, giving you clean, accessible sources.

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Building Your Practice

Week 1-2: Learn plantain thoroughly

• Find it in 5 different locations
• Photograph it at different growth stages
• Use it for a bite or sting
• Just observe and build confidence

Month 1: Add dandelion and one other plant

• Same deep observation process
• Begin small harvests
• Try in food or as tea

Month 2-3: Expand slowly

• Add 1-2 plants per month
• Join local foraging groups (check Facebook, Meetup)
• Go on guided foraging walks when available

Long-term: Develop relationship with place

• Return to same sites seasonally
• Observe changes through year
• Build knowledge of what grows where

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Resources for Continued Learning

Books:

• Crowe, A. A Field Guide to the Native Edible Plants of New Zealand
• Knox, J. The Forager’s Treasury (NZ focused)

Online:

• iNaturalist NZ (inaturalist.nz) – Community plant identification
• NZ Plant Conservation Network (nzpcn.org.nz) – Native plant info
• DOC website (doc.govt.nz) – Conservation land regulations

Community:

• Local foraging groups (search Facebook for your region)
• Workshops at botanical gardens
• Native plant societies

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Quick Reference: Plant Safety

Plant	Key ID Feature	Main Use	Safety Notes
Plantain	Parallel veins in leaves	First aid for bites/stings	Very safe; test for rare allergy
Dandelion	Milky sap, hollow stem	Food, digestive bitter	Avoid if allergic to Asteraceae family
Kawakawa	Heart-shaped leaves, holey	Digestive, skin	Avoid medicinal doses in pregnancy
Cleavers	Sticky/Velcro feel	Lymphatic support	Use fresh (dried loses potency)
Nasturtium	Peltate leaf attachment	Food, antimicrobial	Generally very safe
Purslane	Succulent leaves	Nutritious food	Very safe; excellent food plant
Yarrow	Feathery leaves, aromatic	First aid for bleeding	Can look like poison hemlock—verify carefully
Pūhā	Milky sap, shiny leaves	Food (traditional Māori)	Bitter—requires cooking; safe

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Final Thoughts

Foraging connects you to the living world in immediate, practical ways. That plantain in the crack of the pavement becomes your first-aid kit. The dandelion in your lawn becomes your dinner salad. The kawakawa in the bush becomes your digestive tonic.

Start slowly. Learn deeply. Harvest respectfully.

The land is generous when approached with knowledge and respect.

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Sources & Further Reading

1. Crowe, A. (2004). A Field Guide to the Native Edible Plants of New Zealand. Penguin Books.
2. Knox, J. (2013). The Forager’s Treasury: The Essential Guide to Finding and Using Wild Plants in Aotearoa New Zealand. Penguin Random House NZ.
3. Riley, M. (1994). Maori Healing and Herbal: New Zealand Ethnobotanical Sourcebook. Viking Sevenseas.
4. Te Ara Encyclopedia of New Zealand. (n.d.). Edible native plants. Retrieved from https://teara.govt.nz
5. Department of Conservation. (n.d.). Conservation Act and regulations. Retrieved from https://www.doc.govt.nz
6. Companion Plants International. (2002). Anti-inflammatory activity of Macropiper excelsum extracts. Planta Medica.

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Rongoā Māori Disclaimer: This guide does not represent rongoā Māori preparation methods or traditional Māori medicine-making. Rongoā Māori is a complete healing system with its own protocols, karakia (prayers), and cultural practices that cannot be separated from te ao Māori (the Māori worldview). For rongoā Māori knowledge and treatment, please consult qualified rongoā practitioners through Te Paepae Motuhake or other appropriate Māori health services.

Medical Disclaimer: This guide is for educational purposes only and is not medical advice. Herbal preparations can interact with medications, cause allergic reactions, and may be contraindicated in certain health conditions. Always consult qualified healthcare practitioners before using herbal medicines, especially if you are pregnant, nursing, taking medications, or have medical conditions. You are solely responsible for correct plant identification, safe preparation practices, and appropriate use. The information presented represents current scientific understanding, which continues to evolve. Persistent or severe pain requires professional medical evaluation. You are solely responsible for your safety and for confirming plant identity before use. Always consult multiple reliable sources. When in doubt, do not consume. The author and publisher are not responsible for any adverse effects resulting from use of this information. Always seek professional medical advice for health concerns.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.