The emergence of nettles scattered in patches among last year’s Golden Rod and towering Walnut trees and surrounding young Elder shrubs, is one of my favorite discoveries in late March as I walk the paths, searching for signs of spring, around our home. After a long winter, the hearty greens, poking out of the ground, are a promise of fresh, local, and nutrient rich food to be enjoyed and shared in the weeks to come. Nettles are perennial plants, so thankfully we look forward to seeing them growing in the same areas, year after year.
Nettles are considered to be a nutritive herb, pot herb and spring tonic. They are rich in vitamins and minerals, containing Calcium, Potassium, Iron, Carotenoids, Vitamins C and B, Manganese, and Silica. In the Wise Woman Tradition and other herbal traditions, tonics are thought to be deeply nourishing, providing optimum nutrition to the immune system, often targeting specific glands, organs and body systems. Tonics are safe and can be incorporated into a short or long term nutritional plan, helping to strengthen and restore the body after a long winter of heavy eating or even in chronic illness. Tonics can have far reaching effects in the body and mind, so that an overall strengthening and revitalization is experienced with consistent use. Nettle is particularly good for the kidneys and adrenals, and is a wonderful ally for women in all stages of life.
Nettles are easily observed in nature, growing in wet areas, full to partial sun, around barns and along roadsides. They resemble the Mint family, having square stems and opposite leaves which are serrated, dark green, long-heart shaped, and pointed. The stinging hairs on the underside of the leaves are a distinguishing characteristic that is noted if you approach the plant with disregard. They are like little hypodermic needles that inject formic acid into the skin when you come into contact with them (often creating a little stinging rash). So, if you are foraging, wear gloves and long sleeves. When nettles are knee high, you can wildcraft the top 1/3 of the plant. Only harvest from a tenth of the population in that patch and offer gratitude as you accept their gifts. Later in the season when the plants begin to approach one meter, but before flowers appear, you can pick the leaves to be eaten or dried for later (again following a respectful manner of wild crafting… only 10% in a population).
These young fresh tops or leaves can be prepared in a myriad of ways. Another name for nettle is wild spinach, and it can be substituted for spinach in any recipe (just make sure to steam or blanche the nettles for 60 seconds to spare yourself the painful sensation of her sting on your lips and tongue). The stem and leaves of young nettles can be eaten, but typically the stem is too tough to be eaten later in the season and we only harvest the leaves at this time. Some of our favorite recipes that include nettles are : Nettle-potato soup, Palaak paneer, Nettle-mushroom omelets, quiches, frittatas, poached eggs and steamed nettles, stir fried nettles with other veggies, steamed nettles with garlic and olive oil and goat cheese, hortakopita, Nettle pesto pizza, veggie soup with lots of nettles, nettle-quinoa-bean veggie burgers, lentil soup with nettles and of course, Nettle infusion, and Nettle chai tea. You get the idea… so delicious! Check out some of my recipes in the Herbal Recipes section of the website.
Enjoy and appreciate Stinging Nettle in all her forms. She has the power to be deeply nourishing and transformative in your daily movements. And don’t forget to dry or freeze some nettle to be enjoyed in winter, too.
May the weeds be plentiful and our appreciation for them grow ever deeper!