The first memory I have of this plant is being about 5 years old and standing in our back yard which was mostly a swamp. My mom was leaning out the upstairs window and I yelled up at her “Is stinging nettle edible?” (my mom was a marine biologist at the time and we spent many hours cruising the beach talking about seaweeds and foods which were edible or not). She innocently replied “Yes”, so I took a leaf and popped it in my mouth immediately crying out in pain. “Well you need to cook it or dry it first” she remedied. An excellent lesson in always getting more information before eating new plants and an ingrained memory that this lovely herb likes to be processed before consuming!
Every part of a nettle is usable by humans: the root is an excellent tonic for the prostate and circulation in the lower back; the seeds actually rebuild kidney tissue!; the leaves are highly nutritious and medicinal; and the stalk can be spun into a yarn that can be used to make rope and fabric. Today we will focus on the leaves and the young shoots. But if you or a loved struggles with kidney issues, I highly recommend you find a herbalist or naturopath and ask about nettle seed.
Disclaimer: Any time you are foraging yourself for plants, be highly informed please. If you have any doubt, find someone who knows and ask. Buy yourself a Plant ID book and learn how to key out plants.
Nettles can often be found in boggy, swampy, or marshy areas. They come up in the early spring and these shoots with 5-6 leaves on them, often purple-green in colour, are full of iron, vitamin C, chlorophyll, potassium, and calcium. The shoots can be picked (great idea to wear gloves) and cooked fresh. Saute in a little oil and use in place of spinach in omelettes, dips, or spanokopita. You can also make delicious vinegars by packing them into a mason jar and topping off with apple cider vinegar. Let it all sit for a month and use the vinegar in salad dressings or as a nutritive tonic. Keep the nettles as they become a pickled vegetable and make great condiments! If you cannot find your own fresh nettles, look at your local farmers market as some vendors will carry them this time of year and into April and May. Or you can also purchased dried nettle leaf.
Dried nettle is widely available at health food stores and has the same vitamins and minerals in slightly smaller quantities. I am a huge fan of nettle tea but some of those I love dearly like to let me know they think it tastes like dirt. I infuse a mason jar of it overnight for a tonic to help raise my iron levels and I admit, it has a very earthy, grassy flavour. For my kids, I infuse a jar, warm up some milk and give it a froth in the blender. This seems to smooth out the ‘dirt’ taste and they love it with a little honey. Nettle tea can be a little drying so the fat in the milk (or you could use coconut milk) helps moisten and balance it. I like to think of it as a matcha substitute without the caffeine. The tea has traditionally been used to help with arthritic pain, helping to increase bone density and health, elevating iron levels, and strengthening blood vessels (helping to prevent varicose veins). A very old practice is to take the mature plants and whip it on areas of the body that are arthritic until welts appear. Supposedly, this helps blood flow and to release any wastes in the joints to relieve arthritis.
Do you have a relationship with nettle? Does this inspire you to start one? Let me know if you try any of these recipes and what you think!
