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Today I weeded my very overgrown flower garden, and learned (the hard way) that stinging nettles are the most common weed there. But despite the fire in my hands that lasted for several minutes, I was so glad at the discovery!
People have been using nettles for food, medicine, fiber, and dyes since the Bronze Age. Stinging Nettle (Urtica dioica) has a flavor similar to spinach, and is rich in vitamins A, C, D, K, and many minerals including iron, potassium, manganese, calcium, magnesium, phosphorous, silica, iodine, silicon, sodium, and sulfur. Nettles also provide chlorophyll and tannin, and they’re a good source of B complex vitamins. Stinging nettle also has high levels of easily absorbed amino acids. They’re ten percent protein—more than any other vegetable.
I like to pick nettles in large quantities so I can then juice them, steam them, freeze them, or put them in soups and other dishes. I also dry them for tea, and tincture them in alcohol.
Always collect nettles using work gloves, and wear a long-sleeved shirt. Also clean and chop nettles wearing rubber gloves. Once you’ve cooked them a little (or even soaked them in hot water for a bit), the stingers are deactivated, and the plant becomes wonderfully edible. The young leaves are the best part of the plant. After the plant flowers, the leaves become bitter and can irritate the bladder and kidneys, so pick nettles when they are young and tender, and harvest only the top four inches of the plant.
Nettles sting you because the hairs are filled with formic acid, histamine, acetylcholine, serotonin (5-hydroxytryptamine), plus other unknown compounds. Some of these substances are destroyed by cooking, steeping, or drying, but not by freeze-drying or juicing.
The substances in the stingers have medicinal uses: A randomized, double-blind study at the National College of Naturopathic Medicine in Portland, Oregon showed that 58 percent of hay-fever sufferers given freeze-dried nettles rated it moderately to highly effective. Nettles are a traditional food for people with allergies.
As an expectorant, nettles are recommended for asthma, mucus conditions of the lungs, and chronic coughs. Nettle tincture is also used for flu, colds, bronchitis and pneumonia. Nettle infusion from young leaves is a safe, gentle diuretic—considered a restorative for the kidneys and bladder, and used for cystitis and nephritis. Nettles are also a great blood tonic and a helpful part of any detox regimen.
Nettle tea compress or finely powdered dried nettles are also good for wounds, cuts, stings, and burns. Other uses include treating gout, glandular diseases, poor circulation, enlarged spleen, diarrhea, and dysentery, worms, intestinal and colon disorders, and hemorrhoids. Nettles are usually used along with other herbs that target the affected organs.
Eating nettles or drinking nettle tea makes your hair brighter, thicker and shinier, and makes your skin clearer and healthier—they are good for eczema and other skin conditions. Commercial hair- and skin-care products in health food stores often list stinging nettle as an ingredient. Nettles have cleansing and antiseptic properties, so the tea is also good in facial steams and rinses.
It might seem a bit scary, but fresh nettles can be eaten raw. But be cautious and be sure to neutralize the formic acid that can sting you. Use your teeth, blender, mortar and pestle, or juicer to crush nettle leaves. Try using fresh nettles the next time you make a green juice or smoothie. Use freshly crushed nettle in soup and salad recipes too.
You can also dry the nettle for tea or tinctures either by hanging bunches of it upside down in a cool, dry place, or by using your dehydrator. Either way, wash the leaves right after harvesting.
If dehydrating, remove the leaves from the stem. Allow the leaves to air dry for about 30 minutes or pat dry with paper towel. Place the leaves in a dehydrator, spreading them out on the rack in single rows, making sure to not pile the leaves on top of each other. Keep enough space between each leaf so there is good air circulation.
Dehydrate for 8 to 10 hours or until the leaves are completely dry (to avoid mold). If necessary, rotate the tray a few times through out dehydrating. Store in an airtight container until ready to use.
While nettles can be used as a substitute in any dish calling for leafy greens, here’s a great way to enjoy them, as found in The Wild Vegetarian Cookbook
Stingless Nettle Paté
(Makes 3 1/2 cups)
- 10 cups stinging nettle leaves
- 3 cloves garlic, peeled
- 1 small chile, seeds and ribs removed
- 1 small onion, peeled
- 1 ripe avocado, peeled and pitted
- 1/2 cup walnuts, previously soaked and dried
- 1/4 cup black walnuts or wild hazelnuts, previously soaked and dried
- 1 Tbsp. red wine vinegar or apple cider vinegar
- 2 Tbsps. light colored miso
- 1/2 tsp. freshly ground coriander seed
- 1/2 tsp. hot paprika
- Wash nettle leaves carefully, and shake or spin off any excess water.
- Place nettles in a pot with no additional water, cover and heat on low until just wilted, about 10 minutes. (Watch them carefully!)
- Chop the garlic and chile in the food processor.
- Add nettles and remaining ingredients and process until smooth.
- Paté will keep in the refrigerator for 5 to 7 days if tightly covered.
- Enjoy on crackers, veggies, bread and more!
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