Seasonal Foraging in Aotearoa New Zealand: Your Complete Beginner’s Guide

Month-by-month guide to foraging medicinal plants in New Zealand. Discover what to harvest each season, when plants are at peak potency, and how to preserve your harvest.

---

Why Seasonal Foraging Matters

Plant Potency Changes With the Seasons

Plants don’t stay the same throughout the year. Their chemistry shifts based on their life cycle:

• Spring: Plants focus energy on new growth—leaves are tender, nutritious, and abundant
• Summer: Energy goes into flowering and fruiting—flowers and berries appear
• Autumn: Plants move energy underground into roots—roots become starchy and potent
• Winter: Evergreen plants hold steady, while dormant plants rest

Harvesting seasonally means you get plants at their peak potency and flavour.

Lighter Ecological Impact

If everyone harvested dandelions only in spring, local populations would struggle. By spreading your foraging across seasons and species, you:

• Give each plant population time to recover
• Learn more plants (building resilience)
• Reduce competition for the same resources
• Support ecosystem diversity

Practical Benefits

Seasonal foraging means:

• Fresh, free food and medicine year-round
• You’re not trying to preserve everything at once
• Different flavours and nutrients throughout the year
• You develop deeper knowledge of each plant

---

Spring Foraging (September – November)

Spring is the most abundant foraging season. Everything is growing, tender, and full of energy. It’s also the easiest time to start.

What’s Available

Young Greens & Shoots:

Dandelion (Taraxacum officinale)

• What: Young leaves before the plant flowers
• Why now: Leaves are least bitter in spring, full of vitamins A, K, and iron
• Where: Lawns, gardens, fields—anywhere sunny
• Use: Fresh in salads, sautéed like spinach, dried for tea
• Harvest: Pick outer leaves, leave the centre to regrow

Pūhā (Sonchus species)

• What: Young leaves and stems
• Why now: Most tender before flowering, traditionally a spring tonic
• Where: Gardens, waste ground, roadsides (avoid sprayed areas)
• Use: Boiled as greens (change water to reduce bitterness), traditionally with pork bones
• Cultural note: Important traditional Māori food—harvest respectfully

Cleavers (Galium aparine)

• What: Whole young plant (top 10-15cm)
• Why now: Spring only—plant dies back by summer
• Where: Damp, shady spots, gardens, under hedges
• Use: Fresh juice or tea for lymphatic support, spring cleansing
• Harvest: Cut handfuls with scissors, it grows prolifically

Chickweed (Stellaria media)

• What: Whole plant—leaves, stems, flowers
• Why now: Grows vigorously in spring, dies back in heat
• Where: Garden beds, lawns, damp areas
• Use: Raw in salads (mild cucumber flavour), soothing skin poultice
• Harvest: Pinch off top growth, it regrows quickly

Nettle (Urtica dioica/U. urens)

• What: Top 10-15cm of young plants (wear gloves!)
• Why now: Most nutritious before flowering, tender in spring
• Where: Damp areas, forest edges, river banks
• Use: Cooked like spinach (cooking removes sting), tea, soup
• Harvest: Cut with scissors, wearing gloves—sting disappears with cooking/drying

Flowers:

Kawakawa flowers (Piper excelsum)

• What: Small greenish flower spikes
• Why now: Flowers appear in spring
• Use: Can be added to tea, though leaves are more commonly used
• Cultural note: Native plant, harvest sustainably

Spring Foraging Tips

Start with abundance: Don’t harvest the first spring shoots you see—wait until growth is vigorous and plentiful

Watch the weather: After warm rain, growth explodes—perfect foraging time

Beat the flowers: Most greens turn bitter once the plant flowers—harvest before this happens

Freeze extras: Spring gives you more than you can eat fresh—blanch and freeze greens for later

---

Summer Foraging (December – February)

Summer shifts from greens to flowers and berries. It’s hot, plants are focused on reproduction, and you’ll find different treasures.

What’s Available

Flowers:

Elderflower (Sambucus nigra)

• What: Large, creamy-white flower clusters
• Why now: Flowers late spring through early summer (October-December)
• Where: Hedgerows, forest edges, waste ground throughout NZ
• Use: Elderflower cordial, champagne, fritters, tea
• Harvest: Pick entire flower heads on a sunny morning after dew dries
• Why this matters: Delicious, free, and you can make enough cordial for the whole year in a few sessions

Nasturtium flowers (Tropaeolum majus)

• What: Bright orange/yellow/red flowers
• Why now: Flowers prolifically through summer
• Where: Gardens, waste ground—it escapes cultivation everywhere
• Use: Fresh in salads (peppery), antimicrobial, vitamin C
• Harvest: Pick flowers and leaves freely—this plant is unstoppable

Young Leaves (heat-tolerant species):

Purslane (Portulaca oleracea)

• What: Succulent leaves and stems
• Why now: Loves heat, grows vigorously in summer
• Where: Gardens, cracks in pavement, cultivated ground
• Use: Raw in salads (crisp, slightly salty), cooked in stir-fries
• Why this matters: Exceptional nutrition—one of the richest plant sources of omega-3 fatty acids (300-400mg per 100g), plus vitamins A, C, E
• Harvest: Pinch off top growth, leave roots to regrow

Plantain (Plantago major/lanceolata)

• What: Leaves (year-round but summer is abundant)
• Why now: Always available, but summer growth is lush
• Where: Lawns, pathways, compacted soil everywhere
• Use: First aid for bites/stings (crush fresh leaf, apply), tea for digestive support
• Harvest: Outer leaves only, leave centre to regrow

Berries (late summer):

Blackberry (Rubus fruticosus)

• What: Ripe berries (black and soft)
• Why now: Ripens late January through March
• Where: Forest edges, roadsides, waste ground—invasive throughout NZ
• Use: Fresh eating, jam, syrup, dried for tea (leaves too)
• Why this matters: Harvesting blackberries helps control this invasive weed—forage guilt-free!
• Harvest: Take as many as you can—you’re doing the environment a favour

Summer Foraging Tips

Early morning is best: Before sun wilts tender plants and before insects get active

Stay hydrated: Summer foraging can be hot work

Watch for spraying: Summer is peak spray season for councils—know your areas

Preserve the harvest: Make syrups, cordials, and jams when berries are abundant

---

Autumn Foraging (March – May)

Autumn is transition time. Late berries finish, greens make a comeback as temperatures cool, and roots begin storing energy for winter.

What’s Available

Late Berries:

Elderberry (Sambucus nigra)

• What: Dark purple-black berries in clusters
• Why now: Ripens March-May
• Where: Same places as elderflowers—hedgerows, edges
• Use: Immune-supporting syrup (must be cooked—raw berries cause stomach upset), tincture
• Why this matters: Elderberry is one of the best-researched immune herbs, perfect to make before winter flu season
• Harvest: Whole clusters when berries are deep purple and soft

Rose hips (Rosa species)

• What: Red to orange fruit of wild roses
• Why now: Ripens after first frost (late autumn)
• Where: Hedgerows, old gardens, roadsides (avoid sprayed)
• Use: Tea (exceptionally high vitamin C), syrup, jam
• Harvest: Pick when deep red/orange and slightly soft—wear gloves for thorns!

Greens Return:

As temperature drops, many spring greens return:

Dandelion (leaves)

• Autumn leaves are more bitter but still good cooked

Chickweed (if moisture is good)

Plantain (year-round but lush growth in cool, damp autumn)

Roots Begin:

Dandelion root

• What: Taproot
• Why now: Plant starts moving energy underground for winter
• Where: Anywhere dandelions grow
• Use: Roasted as coffee substitute, digestive tonic, liver support
• Harvest: Dig in late autumn or early spring when root is fattest—you need good soil and a trowel

Autumn Foraging Tips

Transition your focus: Start thinking about roots and preparing immune remedies for winter Make elderberry syrup now: Don’t wait until you’re sick

Preserve rose hips: Dry them or make syrup—they store well

First frost sweetens: Many roots and some berries improve after a light frost

---

Winter Foraging (June – August)

Winter is the “slowest” foraging season, but it’s far from empty. You’ll find evergreen natives, persistent introduced plants, and the fattest roots.

What’s Available

Native Evergreens:

Kawakawa (Piper excelsum)

• What: Heart-shaped leaves (year-round, but winter harvest is fine)
• Why now: Always available, though some say late summer is best
• Where: Native bush, forest margins, increasingly in gardens (North Island and northern South Island)
• Use: Digestive tea, skin wash, general tonic
• Cultural note: Central plant in rongoā Māori—harvest respectfully
• Harvest: 2-3 leaves per plant maximum, holey leaves preferred

Horopito (Pseudowintera colorata)

• What: Leaves (evergreen)
• Why now: Year-round availability
• Where: Native forests, increasingly in gardens
• Use: Antifungal, antimicrobial (very peppery taste), traditionally for infections
• Harvest: Few leaves only—becoming popular so don’t over-harvest

Mānuka leaves (Leptospermum scoparium)

• What: Small, prickly aromatic leaves
• Why now: Year-round availability
• Where: Scrubland, regenerating bush throughout NZ
• Use: Tea for immune support, digestive issues
• Harvest: Small handfuls from multiple plants

Persistent Introduced Plants:

Plantain

• Continues through winter in most regions
• Leaves tougher but still usable

Dandelion leaves

• In milder areas, continues growing slowly
• Very bitter in winter but fine for cooking

Chickweed

• Can continue in mild winter areas

Pine needles

• What: Needles from various pine species (NOT yew—yew is toxic!)
• Why now: Year-round, but winter is traditional harvest time
• Use: Tea (high vitamin C), infused vinegar
• Harvest: Young, green needles from branch tips

Roots at Their Best:

Dandelion root

• Stores maximum energy in winter
• Best dug in late autumn or winter/early spring

Winter Foraging Tips

Don’t expect abundance: Winter is about appreciation for what persists, not volume harvesting

Focus on natives: This is a great time to learn your native plants without overwhelming yourself

Indoor processing: Winter foraging is quick (less available), but you can spend cozy time indoors making teas and preparations

Plan next year: Winter is perfect for studying field guides and planning spring foraging

---

Year-Round Availability

Some plants are always there:

Plantain: Year-round in most of NZ (slower winter growth in coldest areas)

Kawakawa: Year-round (best late summer, but available always)

Dandelion: Year-round in milder areas; dormant in coldest regions

Nasturtium: Year-round in frost-free areas; dies back in frost-prone areas

---

Making the Most of Each Season

Spring Strategy

• Harvest: Greens, cleavers, nettles
• Preserve: Dry nettle for year-round tea, freeze blanched greens
• Make: Spring tonic teas, fresh salads, pesto from foraged greens

Summer Strategy

• Harvest: Flowers, berries, purslane
• Preserve: Elderflower cordial, berry syrups, dried flowers
• Make: Cordials, fresh flower salads, berry jams

Autumn Strategy

• Harvest: Late berries, returning greens, begin roots
• Preserve: Elderberry syrup, rose hip syrup, dried berries
• Make: Immune-support preparations for winter

Winter Strategy

• Harvest: Native evergreens, persistent weeds, prime roots
• Preserve: Dry kawakawa and native leaves, roast dandelion root
• Make: Warming teas, root preparations

---

Regional Variations

North Island

• Longer growing season
• Some plants available year-round that die back further south
• Kawakawa abundant
• Earlier spring, later autumn

South Island

• Shorter growing season
• Harder frosts mean more dormancy
• Spring starts later, autumn ends earlier
• Focus more on preservation

Coastal vs Inland

• Coastal: Milder winters, seaweed available, salt-tolerant plants
• Inland: Colder winters, harder frosts, different plant communities

---

Quick Seasonal Reference

SPRING (Sept-Nov):
Dandelion greens, puha, cleavers, chickweed, nettle tops, elderflowers (late spring), kawakawa

SUMMER (Dec-Feb):
Elderflowers (early), nasturtium, purslane, plantain, blackberries (late), kawakawa

AUTUMN (Mar-May):
Elderberries, rose hips, returning greens (dandelion, chickweed), begin roots, blackberries (early), kawakawa

WINTER (Jun-Aug):
Kawakawa, horopito, mānuka, pine needles, plantain (slower growth), dandelion root, any persistent greens

---

Safety Reminders for All Seasons

✓ 100% identification certainty before harvesting
✓ Clean locations only (no roadsides, no sprayed areas)
✓ Know the plant’s conservation status
✓ Harvest sustainably (5-10% maximum from any population)
✓ Start small with new plants (test for allergies)
✓ Respect native plants—extra conservative harvest
✓ Check DOC regulations for conservation land
✓ Never harvest from protected areas without permission

---

Building Your Seasonal Practice

Year 1: Master the Seasons

• Learn one plant deeply per season
• Focus on abundant introduced species first
• Keep a foraging journal noting what’s available when
• Take photos through the seasons

Year 2: Expand Your Range

• Add 2-3 plants per season
• Begin preservation techniques
• Note regional timing differences
• Build your seasonal rhythm

Year 3+: Full Cycle

• Confident year-round foraging
• Efficient seasonal preservation
• Teaching others
• Deep ecological knowledge

---

Final Thoughts

Seasonal foraging isn’t about desperately finding something in winter, or frantically harvesting everything in spring. It’s about developing a year-round relationship with the plants around you.

You’ll start noticing subtle shifts: when the first chickweed appears after winter, when elderflowers peak, when kawakawa leaves are most aromatic. You’ll plan your year around these rhythms. You’ll preserve summer’s abundance to carry you through winter’s scarcity.

This is how you build true plant knowledge—not from a book, but from watching the same plants through the whole year, learning when they thrive, when they rest, and when they offer their gifts.

Start where you are, in whatever season you’re reading this. Go outside and see what’s growing now. That’s your starting point.

---

Sources & Further Reading

Books:

• Knox, J. (2013). The Forager’s Treasury: The Essential Guide to Finding and Using Wild Plants in Aotearoa New Zealand. Penguin Random House NZ.
• Crowe, A. (2004). A Field Guide to the Native Edible Plants of New Zealand. Penguin Books.

Online Resources:

• Wild Dispensary (wilddispensary.co.nz) – Seasonal foraging blog with NZ focus
• New Zealand Plant Conservation Network (nzpcn.org.nz) – Plant identification and conservation status

Scientific Background:

• Riley, M. (1994). Māori Plant Use: A Handbook of Plants Used by the Māori People of New Zealand. Manaaki Whenua Press.

---

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.

Disclaimer: This guide is for educational purposes only. Foraging carries inherent risks including misidentification, contamination, and allergic reactions. You are solely responsible for correct plant identification and safe harvesting practices. Always verify plants with multiple reliable sources. When in doubt, don’t harvest or consume. Respect all conservation laws and private property rights. The information presented represents current scientific understanding, which continues to evolve.

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.