Introduction to Cattails
Cattails, also known as bulrushes, are wetland plants that have been an important food source for indigenous cultures worldwide for thousands of years. Nearly every part of the cattail is edible and provides nutritional value. Cattails have been used historically for food, medicine, weaving material, insulation, and more (Source).
This article provides an overview of the edible parts of the cattail plant, including the roots, stems, leaves, flower spike, pollen, fluff, and rhizomes. Each section will cover preparation methods, nutritional content, and historical uses of that part of the cattail. By the end, you’ll have a comprehensive understanding of how almost all components of the cattail can be used for food.
Roots
The roots of the cattail plant are starch-rich and edible. According to The Rustic Elk, “The roots can be made into flour and they can also be eaten. You will want to peel and clean them. Then you can boil them like potatoes, fry them up, or even eat them raw.”1 The roots have a mildly sweet flavor and tender texture when harvested at the right stage. Young roots can be eaten raw, while mature roots are better boiled or roasted. The starch from the roots can also be dried and ground into a gluten-free flour.
Stems/Leaves
The inner core of young cattail stems can be eaten raw or cooked. According to https://extension.umn.edu/natural-resources-news/wild-edibles-cattails, the lower part of the stems can be peeled and eaten raw or boiled for 10-15 minutes until tender. The inner core has a texture similar to cucumber and is an edible and nutritious part of the cattail plant.
Young cattail leaves can also be consumed. The leaves can be harvested before the plant flowers, when they are still tender and green. According to https://www.masterclass.com/articles/can-you-eat-cattails, the leaves have a flavor reminiscent of corn and can be eaten raw in salads or lightly cooked as a vegetable side dish. The young leaves contain beta-carotene and vitamins. As the plants mature, the leaves become more fibrous and inedible.
Flower Spike
The flower spike of the cattail can be consumed at different stages of maturity. When immature, the flower spike resembles mini ears of corn and can be boiled and eaten similar to corn on the cob (Cattails, 2021). The immature flower spikes have a flavor reminiscent of sweet corn and are considered a delicacy by some foragers.
Later in the season when the flower spike matures, it produces an abundance of yellow pollen. This pollen has a high protein content and can be used as a flour supplement in baked goods. It adds a sweet, nutty flavor. The pollen must be collected and dried before using as a flour supplement (Cattails, 2021).
Cattails, 2021. https://extension.umn.edu/natural-resources-news/wild-edibles-cattails
Pollen
The pollen from cattail plants is highly nutritious, being especially high in protein. In mid-summer when the male yellow flowers open and release pollen, it can be collected for use as a flour supplement or thickener. According to https://extension.umn.edu/natural-resources-news/wild-edibles-cattails, just 2 tablespoons of pollen contain around 6 grams of protein. This makes cattail pollen a great source of protein in survival situations or for foragers. However, cattail pollen should always be collected and consumed with care. Some people may have allergic reactions to the pollen if they are sensitive to it. It’s recommended to only consume a small amount at first to test for any allergic reaction.
Fluff
The fluff from the cattail flower spike can be utilized in several ways. According to this article, the First Peoples have used cattail fluff as stuffing for pillows, baby blankets, and more for thousands of years. The incredibly lightweight and fluffy fibers make excellent insulation material. Cattail fluff can also serve as natural tinder to help start fires.
Rhizomes
The rhizomes, or underground stems, of cattails are very starchy and can be eaten raw, boiled, or ground into flour (Source). Like the roots, the rhizomes are filled with starch and have a texture similar to potatoes. Rhizomes can be harvested in late fall through early spring by digging near the base of the cattail stalks. The best time to harvest is in early spring before new shoots emerge. The rhizomes should be peeled before eating to remove any tough fiber. Once peeled, the rhizomes can be boiled or roasted like potatoes. They can also be dried and ground into a nutritious gluten-free flour that has been used for centuries by indigenous tribes.
Preparation and Storage
The preparation method for cattails depends on which part you plan to eat. The tender shoots and roots can be eaten raw when harvested in early spring, according to MasterClass [1]. As the plants mature, the shoots and roots develop a tough, fibrous texture and require cooking. Boiling tender shoots for 5-10 minutes makes them palatable. For mature roots, scrub off the outer fibers, slice into half-inch pieces, and boil or roast until soft, advises MasterClass.
To prepare cattail pollen, gently shake the flowers into a bag and sift out any debris. The pollen can then be mixed into baked goods or smoothies. If harvesting cattail fluff, wear a dust mask to avoid inhaling the fine hairs, cautions the University of Minnesota Extension [2]. The fluff can be used as tinder, insulation, or spun into yarn once the fine hairs are washed off.
Proper storage is important to preserve cattails. The shoots and roots will keep for about 3 days refrigerated in water. For long-term storage, blanch the shoots or roots, allow to dry completely, and freeze or dehydrate. Pollen and fluff can be stored in sealed containers in a cool, dry place for up to a year.
Nutritional Value of Cattails
Cattails are high in starch, protein, and vitamins and minerals. According to the Specialty Produce website, cattails contain beta carotene, niacin, riboflavin, thiamin, potassium, phosphorus, and vitamin C.
The starchy rhizomes of cattails are very high in carbohydrates. A nutritional analysis by Nutrient Optimiser found that 100 grams of cattail rhizome contains 343 calories, 78 grams of carbohydrates, 3 grams of protein, 0.2 grams of fat, and 2 grams of fiber. This carbohydrate content is comparable to potatoes and higher than many other staple crops like wheat, rice, and corn.
The green shoots of cattails in spring are also very nutritious, containing 10% protein (similar to spinach), potassium, phosphorus, vitamin C, vitamin A, and B vitamins like thiamin and riboflavin. Cattail shoots have a higher protein content compared to many vegetables.
Overall, various parts of the cattail plant provide an excellent source of energy and essential vitamins and minerals. Historically, Native American tribes would rely on cattails as a nutritious staple food source comparable to other crops.
Conclusion
Cattails are an incredibly valuable wild edible, with nearly every part being edible at some stage of growth. The edible parts include the young shoots, stems, leaves, rhizomes, pollen, and rootstalks. During tough times, cattails have served as an important survival food for many cultures. Even today, they remain an abundant and nutritious food source for sustainable foragers.
However, it’s crucial to only harvest cattails sustainably. Take no more than 1/4-1/3 of cattail shoots from any stand, and be sure to gather them from clean water sources away from roads or pollution. With mindful harvesting, this renewable plant can serve as food and medicine for many generations to come.
