Introduction to Cattails
Cattails (Typha sp.) have been an important food source for thousands of years in many parts of the world. They grow in wetlands, marshes, ponds and ditches across North America, Eurasia, Australia and parts of Africa. Nearly all parts of the cattail are edible at some point during the year, including the starchy rhizomes, young shoots, pollen from the flower spikes, and the inner core of the stalks.
Cattails have long been an important food staple for Native American tribes, who utilized the entire plant. Early European settlers also relied on cattails as an abundant food source. Today, cattails remain a versatile wild edible that can be foraged and cooked in many ways.
Nutritional Value
Cattails are highly nutritious, containing a variety of essential vitamins, minerals, and other beneficial nutrients. One of the main components of cattails is carbohydrates. The starchy rhizomes contain about 30-46% carbohydrates, making them a fantastic source of energy (1). Cattails also have modest amounts of protein. The young shoots contain about 2-3% protein, while mature leaves contain about 8-10% protein (2).
In terms of vitamins, cattails contain vitamin A, most of which comes from beta-carotene. They also have modest amounts of B vitamins like folate, thiamin, and riboflavin. Vitamin C is present in young shoots. For minerals, cattails provide calcium, potassium, phosphorus, magnesium, iron, and manganese (1). Some key vitamins and minerals in cattails include (2):
- Vitamin K
- Vitamin C
- Folate
- Magnesium
- Manganese
Overall, cattails can be considered a nutrient-dense wild edible plant, as they provide a wide array of beneficial vitamins, minerals, carbohydrates, and proteins.
Sources:
(1) https://www.lybrate.com/topic/benefits-of-cattail-and-its-side-effects
(2) https://nutrientoptimiser.com/nutritional-value-cattail-narrow-leaf-shoots-northern-plains-indians/
Starch From Rhizomes
The starchy rhizomes are a great source of edible starch. The rhizomes grow horizontally underground from the base of the cattail plant and look similar to roots, with a cream-colored interior covered by a tough outer layer. They can be harvested in late fall or early spring by digging near the base of the cattail stalks.
To extract the starch, first wash off any excess dirt from the rhizomes. Next, peel away the tough outer layer with a knife to expose the starchy interior. The interior can then be washed and mashed into a pulp to release the starch. This pulp should be rinsed thoroughly in clean water, allowing the starch to settle to the bottom while the fiber floats to the top. The starch can then be dried and ground into a gluten-free flour (source).
The starch flour can be used as a substitute for traditional wheat flour in recipes. It has a mild, slightly sweet flavor. The flour can be used for baking breads, pancakes, and biscuits. It can also thicken soups and sauces. When baking with cattail flour, it may help to combine it with other gluten-free flours to improve texture.
Cattail Pollen
Cattail pollen is the yellow, powdery substance that coats the spikes of the cattail plant. It has a short harvesting window in late spring when the pollen is being released. To collect it, you can bend the tops of the cattail spikes into a paper bag and shake them to release the pollen. Or you can gently brush it off the spikes with your hand into a container.
Cattail pollen is highly nutritious. It contains approximately 10% protein by weight and is a significant source of essential amino acids like lysine. The pollen is also rich in carbohydrates, providing a readily digestible source of energy. According to one analysis, 100 grams of cattail pollen contains over 400 calories, 65 grams of carbohydrates, and 16 grams of protein (source).
In addition to macros, cattail pollen contains vitamins and minerals like vitamin E, calcium, magnesium, and potassium. It also has bioactive compounds that act as antioxidants to support health.
You can eat cattail pollen raw by sprinkling it on foods. It has a slightly sweet, nutty taste. The pollen can also be used to bake breads and thicken stews. For preservation, it can be mixed with honey to create a nutritious spread.
Young Shoots
Young cattail shoots can be harvested in early spring when they are still soft, green, and about 4-10 inches tall. According to the Masterclass article, the best time to harvest is before the plant produces its flower spike, when the shoots have a texture similar to bamboo shoots or asparagus. The shoots have a mild flavor and can be eaten raw, boiled, sautéed, or added to other dishes.
To prepare the shoots, twist off the leaves and peel off the outer layers until you reach the core. Rinse thoroughly. The tender inner core can then be chopped and cooked by boiling for about 5-10 minutes or lightly steaming. The shoots have a high moisture content, so they cook down significantly. Popular ways to enjoy the shoots are sautéing them in butter or olive oil with seasonings or a light cream sauce.
The young shoots are nutrient-dense and an excellent source of vitamin C, potassium, phosphorus, and manganese. They provide a good amount of fiber and protein. According to the Rustic Elk article, the shoots contain 10% protein and are low in fat and calories.
Cattail Heads
Cattail heads can be harvested in early to mid summer when the spikes first emerge and are still green and tender. They should feel soft but firm, not mushy (1).
To remove the spikes, grasp the base and gently twist while pulling down to slide them off the stalk in one piece. Peel away the outer leaves to access the edible yellow inner core. The cores can be boiled, steamed, or sauteed as a vegetable side dish.
Cattail spikes have a texture similar to corn and taste like a hybrid between corn and asparagus. They are quite versatile and pair well with seasonings like butter, garlic, or lemon (1). When cooked, the spikes soften while still retaining a pleasant crunch.
(1) https://www.chelseagreen.com/2023/foraging-cooking-cattails/
Roots
The roots of the cattail plant can be dug up and used for food. The roots grow in dense clusters and have a texture similar to potatoes. Before eating, the roots need to be thoroughly cleaned of any remaining soil or debris.
To harvest the roots, dig around the base of the cattail stalk and pull up the entire root cluster. Rinse the clump under running water while rubbing the roots between your hands to scrub off dirt.1 The outer layers can also be peeled off with a paring knife.
Once clean, the roots can be boiled, steamed, or roasted like potatoes. They have a mild, starchy flavor. The roots can also be dried and ground into flour for baking. Cattail root flour contains nutrients like magnesium, phosphorus, potassium, and calcium.
Some foragers also eat the roots raw after cleaning. However, cooking the roots makes them more palatable and digestible.
Other Edible Parts
In addition to the rhizomes, pollen, shoots, and heads, other parts of the cattail plant can also be eaten (Source):
- The inner core of the stalk can be eaten raw or boiled. It has a flavor similar to cucumber and can be added to salads for extra crunch.
- The lower portions of the stem, just above the roots, can also be peeled and eaten raw or boiled. This part tastes mildly sweet.
- The base of the leaves where they attach to the stalk is edible when young and tender. This part can be eaten raw or cooked.
All of these lesser-known edible parts of the cattail can provide extra nutrition when foraging. As long as they are harvested from fresh, young growths and cleaned properly, the inner stalk, lower stem, and leaf bases make tasty additions to wild cuisine.
Foraging Tips
When foraging for cattails, it’s important to be able to identify them correctly to avoid gathering toxic lookalikes. Cattails have a brown, cigar-shaped head on top of a tall stalk, with long, flat, blade-like leaves. Similar looking plants like bulrushes and reeds don’t have the brown, sausage-shaped spike. Focus on finding stands of the broad-leafed cattail for foraging.
Cattails are best harvested in early spring when the shoots first emerge, or in late fall after the seed heads have developed. The young shoots in spring can be eaten raw or cooked, while the starch from the rhizomes is easiest to extract in fall. Look for cattail stands in freshwater marshes, along pond edges, in ditches, and other wetland areas. Avoid areas of stagnant water or with signs of pollution.
Bring a shovel to dig up rhizomes or a knife to cut shoots and heads. Wear waterproof boots and clothes that can get muddy. Bring bags or buckets for gathering plant material. Some also recommend rubber gloves when processing mature plants to protect your hands from the spiky leaves around the stalk. A floating harvesting platform may allow easier access to cattail stands in deeper wetland areas. Take care not to overharvest cattails from any one area.
Conclusion
Cattails are an extremely versatile and nutritious wild edible plant. Nearly every part of the cattail can be eaten, including the rhizomes, shoots, pollen, inner leaves, and roots. The starchy rhizomes provide a good source of carbohydrates, while other parts like the shoots and pollen contain vitamins A, B, and C as well as proteins.
Cattails have long been valued as an important survival food by native peoples due to their year-round availability and abundant nutrition. In times of famine or scarcity, cattails can provide sustenance. Even today, foragers prize cattails as an easy to identify and hassle-free wild food source.
In the future, cattails may become an increasingly important food crop beyond just foraging. Research is ongoing into effective ways to cultivate and process cattails for food production. With their hardy nature, high yields, and nutritional quality, cattails show promise as a sustainable and multipurpose food crop.