Stinging nettles love to live in woods, borders, sunny and shady areas, and abandoned areas. These plants can be identified by their square stems and fine needle-like hairs which cause a burning sensation when touched. Be careful to wear leather gloves when harvesting stinging nettles and place them into some kind of basket, bag, or other container for transport. If you happen to get “stung,” this can be soothed by rubbing curly dock, plantain, or another astringent leaf on the affected area. The leaves and young stems of this plant are edible after cooking or to make an herbal tea. These plants are rich in vitamins A, E, F, B6, P, K, C, and D, many minerals, and most importantly, protein. Other important substances include riboflavin, niacin, and folate, and the minerals calcium, iron, magnesium, phosphorus, potassium, selenium, zinc, copper, and manganese. Furthermore, nettles contain sixteen amino acids and carotenoids such as beta-carotene, which the body turns into vitamin A. On average, nettles contain 22% protein, 4% fats, and 10-20% fiber. This plant has historically been used by midwives to treat the loss of blood and nutrients during childbirth.
Stinging nettles have a flavor akin to spinach that has been mixed with cucumber. It is noted that these plants were harvested and cooked as greens in spring by Native Americans when other foods were still scarce. The sting can be removed from the nettles by either soaking the nettles in water or cooking them. The leaves are best harvested before the plants enter their flowering stage, as the leaves develop gritty particles which may irritate the urinary tract in some individuals. So similarly to pokeweed, harvesting nettles when young is an easy way to lessen this concern. Furthermore, Nettles can be used in a variety of recipes, such as pesto, polenta, and purees. In Northern and Eastern Europe, the most common use of the plant is to make nettle soup, which was being eaten more than 3,000 years ago during the Bronze Age of Britain. A typical Swedish recipe calls to first blanch the nettles and strain them from the liquid. The liquid is strained a second time to remove any particulates. Then a roux is made using butter and flour, pouring the ‘nettle water’ over the top. The nettles are then chopped finely or pureed with other ingredients, typically chives, ramson, or garlic and chervil or fennel. Optionally, to enhance the flavor, add the broth of your choosing, though chicken and or lamb is recommended. The herb preparation is then put into the nettle water, brought to a boil, and left to simmer for a few minutes. The dish is traditionally served alongside sliced boiled eggs or poached eggs.
Unbeknownst to some, nettles are also sometimes used to flavor cheeses, such as different varieties of Gouda. Besides food, one can also make a refreshing nettle drink by steeping leaves in a concentrated sugar solution, which extracts the flavor. Then, remove the leaves and add the juice of your preferred citrus fruit, such as lemon. And if you cannot be convinced to eat or imbibe nettles, then try simply getting along with one another. Nettles not only attract beneficial insects, but are excellent companion plants, being high in nitrogenous compounds and nettles can also be used to make a fertilizer that supplies plants with sulphur, iron, and magnesium.
So remember, try and eat one wild food every day! If you have questions or comments please email [email protected]!