When creating a thriving Minnesota Food Forest, most people start with fruit trees and berry bushes. However, the best food forests go beyond these staples and incorporate a range of underrated perennials. Although these plants may not be as widely recognized, they play a vital role in both your ecosystem and kitchen. Not only do they provide bountiful harvests year after year, they also offer unique flavors, health benefits, and contribute to the overall ecological balance. Here’s a closer look at 10 of the most underrated perennial edibles to include in your Minnesota Food Forest
1. Stinging Nettle
Stinging nettle is a superfood that’s packed with nutrients like iron, calcium, and vitamins A and C. Although it can sting when handled raw, cooking or drying it removes this concern, making it an incredibly versatile ingredient. Nettle can be used in teas, broths, soups, or even as an addition to your kids macaroni or scrambled eggs. One of the best things about nettle is its ability to dry and store well, so you can enjoy its benefits year-round. A small patch of three feet can yield a continuous supply of nutrient-dense greens throughout the growing season.
Health Benefits: Rich in vitamins and minerals, stinging nettle is known to support healthy digestion, reduce inflammation, and promote healthy blood circulation.
2. Jerusalem Artichoke
Also known as sunchoke, the Jerusalem artichoke is a hardy and productive plant native to Minnesota. This perennial carb source is often overshadowed by the potato, but it offers a distinct flavor that’s a cross between a potato and a water chestnut. The tubers are excellent for roasting, boiling, or even making into soups. Not only is it a reliable source of nutrition, but its beautiful sunflower blooms make it a stunning addition to any food forest.
Health Benefits: Jerusalem artichokes are high in inulin, a prebiotic fiber that supports gut health and blood sugar regulation, making them a great choice for those managing diabetes or seeking digestive support.
3. King Henry Spinach
King Henry Spinach is a hardy perennial variety of spinach that thrives in Minnesota’s climate. Unlike annual spinach, once planted, it continues to produce greens year after year. While it’s not the best option for fresh salads due to it’s slightly tougher texture, it’s great in cooked dishes. Add it to stir-fries, omelets, or soups for a steady source of greens. Its hardiness and long life make it an essential plant in any Minnesota foodscape.
Health Benefits: Like other leafy greens, King Henry Spinach is high in vitamins A and K, as well as folate and iron, which support immune function, bone health, and overall health.
4. Skirret
Skirret is a rare, carrot-like root vegetable that’s been grown for centuries. Especially popular in the middle ages, it’s an easy-to-grow perennial that you can harvest year after year. Its roots have a mild, sweet flavor, making them great for roasting, boiling, or adding to soups and stews. The plant grows well in Minnesota’s soil and can grow well in both sun and partial shade, making it a versatile addition to your Minnesota food forest.
Health Benefits: Skirret is rich in antioxidants, vitamins, and minerals, particularly potassium and vitamin C. It’s also known for its ability to boost digestive health and reduce inflammation.
5. Lavender
While lavender is often thought of as just a aromatic ornamental, it offers much more than a pleasing scent. Lavender is a valuable medicinal herb that promotes relaxation and relieves stress. It also has pest-deterrent abilities, making it a great companion plant in a minnesota food forest. You can use lavender in teas, essential oils, and even culinary dishes like baked goods or salad dressings.
Health Benefits: Lavender is renowned for its calming properties, helping to reduce anxiety and promote quality sleep. It also has anti-inflammatory and antioxidant benefits.
6. Groundnut (Apios americana)
Groundnut, also known as the American groundnut, is a perennial vine that produces edible tubers, which have a flavor reminiscent of potatoes but with a nuttier taste. This nitrogen-fixing plant is beneficial to the soil and improves the overall fertility of your garden. The tubers are a great source of protein, making it a highly nutritious crop. It was historically used by Native Americans to provide calories during the winter season.
Health Benefits: Groundnut is rich in protein, fiber, and various vitamins, making it great for muscle repair, boosting energy, and supporting digestive health.
7. Hardy Kiwi
Yes, you can grow kiwis in a Minnesota Food Forest! While they won’t be the large, fuzzy kiwis you find at your local supermarket, hardy kiwi vines produce small, smooth-skinned kiwi berries that are sweet and packed with vitamins and minerals. These lively vines can be trained to grow on trellises, making them a great addition to your vertical foodscape. The fruit is yummy on its own or can be added to fruit salads, smoothies, or desserts.
Health Benefits: Hardy kiwis are loaded with vitamin C, antioxidants, and fiber, supporting immune function, skin health, and digestive health.
8. Hostas
Hostas are commonly grown as ornamental shade plants, but did you know their spring shoots are edible? When harvested early in the spring, hosta shoots have a flavor and texture similar to asparagus. You can cook them in a variety of ways, including grilling, sautéing, or even wrapping them in bacon for a unique crispy treat.
Health Benefits: Hostas are low in calories but high in minerals like calcium and iron. They also have antioxidant properties, supporting overall well-being.
9. Turkish Rocket
Turkish rocket is an often-overlooked perennial that does well in Minnesota’s climate. This hardy, fast-growing plant is related to horseradish and mustard, offering a unique, slightly spicy flavor to your Minnesota Food Forest. The leaves are edible and can be used in salads, stir-fries, or as a tasty addition to sauces. The plant also produces beautiful yellow flowers that attract bees and butterflies, making it a great choice for biodiversity in your food forest.
Health Benefits: Turkish rocket is rich in vitamins A and C, providing immune-boosting benefits. It also contains antioxidants and compounds that support gut and overall health. Plus, it’s a great addition to any ecosystem due to its ability to grow in poor soils and its resilience in colder climates.
10. Hops
Hops aren’t just for brewing beer—they’re a versatile plant that can thrive in your Minnesota Food Forest. The vine is fast-growing and can cover fences or trellises, adding greenery and interest to your landscape. Hops can be used in teas, as a seasoning in cooking, or for their medicinal benefits. They also offer a relaxation effect, much like lavender, and can be used to help alleviate anxiety and promote sleep.
Health Benefits: Hops are known for their sedative properties and have been used to treat insomnia, anxiety, and digestive issues. They also offer anti-inflammatory and antimicrobial benefits.
Incorporating these lesser-known perennial edibles into your Minnesota food forest will not only add diversity to your landscape but also ensure a year-round supply of unique, nutritious and delicious foods. From the nutrient-dense leaves of stinging nettle to fresh kiwi berries, these plants offer endless possibilities for cooking, baking, aromatherapy, and building a more self-sustaining food system right in your backyard.
Disclaimer: Edible Landscapes MN provides information on edible and medicinal plants for educational purposes only. While we make every effort to provide accurate and reliable information, please note that we are not healthcare providers. Before using any plants or herbs for medicinal or dietary purposes—especially if you have pre-existing health conditions, are pregnant or nursing, or are taking medication—it is important to consult with a qualified healthcare professional. When using plants for health benefits, it should be done with caution and in moderation, ensuring a clear understanding of any potential risks or interactions. Your health and safety are our top priority. Edible Landscapes MN is not responsible for any injury, illness, or damage resulting from the use of the information provided. All decisions regarding the use of edible or medicinal plants are made at the client’s discretion.
