Urtica dioica
Personal History
Nettles and I have a complicated history. As a kid I remember piling up the fall leaves to create an abundant cushion for me to land as I jumped off the tree swing. Propelling my legs deep into the sky, I swing higher and higher, jumping off the wooden seat of the swing just as I hit the highest peak. Unfortunately it wasn’t only the jewel toned leaves that broke my fall. Tucked under the leaves was a patch of stinging nettles. The tears and sobs were instant as I felt the pain from the sting of the tiny hairs on the stems and surface of the nettle leaves. These hairs inject a mix of acetylcholine, formic acid, histamine, and serotonin, causing an itchy, burning rash in many people and animals that may last up to 12 hours. Although I have been known to be itchy up to 24 hours after being stung.
On hikes growing up and playing in our backyard I avoided any and all nettles not wanting to relive that childhood memory. But my relationship to nettles changed as I got to know them more and learned they aren’t just a source of pain but a nutritious and delicious gift from the earth. Now, nettles have become a beacon of spring. When winter’s cold dark months feel as if they will never relent, out pop the verdant green leaves of the stinging nettle. In the quiet winter they are often the first wild food to herald in the chorus of spring wild foods.
Plant Description
The stinging nettle is a tall, lanky perennial herb that grows in dense colonies often near roads, paths, trails, and walkways. Preferring a bit of disturbance the nettle grows abundantly in rural and urban areas.
The slender stalks are around 1 centimeter in diameter and are hollow with deep grooves running the length. At the height of summer the stalks can reach about 5 to 8 feet in height. The stem is made up of strong fibers that have long been used in basket weaving and making fabrics.
The leaves grow in opposite pairs along the stem. They are usually around 2 to 3 inches long and have saw-like teeth along the edges. They appear to form the shape of a heart with a pointed tip jetting out furthest from the stem.
The flowers of the stinging nettles appear in small, branching clusters, typically less than 3 inches long.
Nettle Tea
The leaves can be brewed as a tea anytime during the plant's life cycle although the fresh, grassy flavor is most pronounced when the plant is young, about 4 to 6 inches in length. A cup of nettle tea is how I greet the new season and say my goodbyes to winter. It’s the perfect taste of the liminal space between the seasons as the warmth comforts the chill of winter while the flavor is green; like the smell of the first cut grass of the season, which to me is the very taste of spring. It’s light and nourishing. Since I’ve been consuming so many nettles at the end of winter I have noticed that my allergies that often hit at the end of spring or early in the summer have drastically improved.
To brew a cup of nettle tea, steep a few leaves in hot water. Strain after 3 minutes then enjoy right away or cool and serve over ice for iced nettle tea. The sting is removed after a 30 - 60 second soak in hot water.
Other uses and harvesting
Beyond the tea I use nettles anywhere spinach might be fitting. I’ve blanched and puréed them into a liquid that I then mixed with flour to make a snappy homemade pasta with a bright green color. Of course there are jars and jars of pesto made along with soups and sauces stirred into spring eggs.
Because of how abundant this wild “weed” is and how quickly they produce I feel free to harvest in generous quantities. I still practice the guidance of the honorable harvest but I have no problem filling my baskets from a small patch I’ve found in my neighborhood.
Pick the plant with heavy gloves and use scissors to protect against the sting. The stinging chemicals are tamed once the nettles have steeped in hot water. If you plan to use the greens for cooking you’ll need to blanch the leaves and tender young stems in boiling water for 30 - 60 seconds then immediately submerge in ice cold water.
Health Benefits
Stinging nettles contain many nutrients such as Vitamins A, C, K, and several B vitamins. All of the essential amino acids are present in nettles as well as the minerals, calcium, iron, magnesium, phosphorus, potassium and sodium. These nutrients act as antioxidants that defend your cells against damage.
I’ve also mentioned my own experience from less severe allergies with the increased consumption of nettles. While it’s not definitive there are studies that are showing this to be true. Research shows that stinging nettle extracts can inhibit inflammation that can trigger seasonal allergies. Although some say that the effects aren’t much better than a placebo I know from my own experience that it worked for me.
Traditionally stinging nettle has been used to treat high blood pressure. The research is still unclear of this on humans but tests done on animals prove this to be true.
Mint and Nettle Pesto
1 cup blanched, drained and chopped stinging nettles
1/4 cup fresh mint leaves
1 clove garlic, minced
1/3 cup pine nuts, toasted
1 tablespoon lemon juice
1/2 cup olive oil
1/4 cup firmly packed grated Parmigiano Reggiano cheese
1/4 teaspoon kosher salt
Combine the nettles, mint, garlic and pine nuts in the bowl of a food processor. Pulse until finely minced. Add the lemon zest, parmesan, lemon juice, olive oil and salt and pulse until creamy. I leave the pesto quite thick so I can use it for a number of different recipes.
Taste and adjust seasoning as needed.
Serve on thick cut and toasted sourdough along with ricotta or mix with room temperature butter and serve alongside radishes. Toss with warm pasta, white beans, lentils or risotto and be sure to finish with a flurry of grated Parmesan.
Stinging Nettles
I really like them in spanakopita! And, honestly, just sauteed as a side. So good!!!
Great. Thank you. I want to make a basket out of it and don't want to get hurt 😉