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Nettles 

(Urtica dioica) - Edible 

Everyone knows what a stinging nettle is. Most people know that you can eat them. But very few know quite how nutritional and versatile these amazing plants are.

Fun facts

  • One thing I love about nettles is that they like to grow where we are, as they are fans of fertile soils where people and animals have left their nitrogen - rich mark. [1]  This is a great example of the symbiosis between humans and wild plants, we are all interconnected and can nourish one another. 

  • Nettle makes good fabrics. After running out of Cotton the German army reportedly used them to make soldiers' uniforms in WW1. [2]

  • Green dye made from nettles helped to camouflage uniforms for the British Army during WW2. The chlorophyll of nettle is used as a green dye in and is known as the food colourant E140. [4]

  • Cooking them removes the sting.

  • It is commonly said in playgrounds that a doc leaf can help alleviate the sting; in fact, plantain is a much better remedy (and equally abundant).

  • Nettle stings usually result in mild irritation but very occasionally people can be seriously allergic. Although the needles release formic acid, histamine and other chemicals which may be painful at the time, they also stimulate circulation and fight inflammation. [1]

Identification tips 

  • The main thing you could confuse them with is a dead nettle (also edible) - but for the avoidance of doubt, a simple touch will confirm whether or not a sting is present! 

Parts used 

  • Leaves: are very versatile and can pretty much be used as spinach is used (cooked), or infused with water to make a tea. Only cut the tops (ie the first 2 or 3 pairs of leaves), and go for the freshest/youngest looking ones. I cut them using scissors and hold a Tupperware box just underneath to catch them and put them in my basket. Do not eat the leaves once the plant goes to seed (but eat the seeds instead - see below) as this can be cause issues for your kidneys.

  • Seeds: are incredibly nutritious - just make sure you're picking the female seeds. You can tell because the female plants look very full heavy when they come to seed, the male equivalents are quite sparse and a bit more pointy. I have included some photos in the slide show above, but the Handmade Apothecary has a great video on this. I cut the seeds into a tupperware and dry them at home then sprinkle them on salads and yoghurt or porridge.

Nutrition and medicinal uses 

  • Rich source of vitamins A & C, iron, potassium and numerous minerals. It also has the ability to pull up nutrients including trace elements such as boron which supports bone density and muscle strength, preventing osteoporosis. [1]

  • Hayfever remedy: According to the Seed Sistas, "Nettle has a similar effect on the body as pharmaceutical anti-histamines but without the drowsiness or immunological effects associated with these drugs. A pot of infused fresh nettle tips drunk over an hour can give unto 3 hours of relief from hay fever symptoms."  [3] 

  • Energy: Nettle tea 3 times a day can help to give you a boost during times of low energy. 

Recipes 

  • Nettle cordial is especially delicious. Check out Totally Wild's recipe.

  • Nettle tea - take the top of one nettle and infuse in boiling water for 10 minutes. Tastes especially delicious with flowering current leaf.

Thoughts & Observations 

I have a memory of being at primary school and being horrified that a boy in my class ate nettle as a dare. I had assumed that because this plant stung it must not be a good idea to eat it. While I still wouldn't advocate putting a raw nettle directly into your mouth, this has been one of the plants that I have most enjoyed getting to know.

 

Fresh nettles growing in springs or even during the second growth in the autumn is one of the most gratifying sights of abundance. I would even describe them as 'juicy' which isn't something you'd necessarily expect. 

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The heat of the sting also means it is well placed to give you energy. I have found that during periods of low energy, nettle tea 3 times a day can give you a real boost. Not in the same way caffeine is a stimulant, but more of a somatic energiser. 

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