NETTLES

Urtica dioica

  • COMMON NAMES

    Common Nettle, Stinging Nettle

  • PLANT FAMILY

    Urticaceae, “The Nettle Family”

  • NATIVE REGION

    North America, northern Africa, Asia, and Europe

  • HABITAT

    As an “edge of the woodland” plant, thrives in deep, rich, moist soil with a mix of sun and shade.

  • CULTIVATION

    Perennial

  • PARTS USED

    Leaf, roots

PREPARATION

PROPERTIES: Nutritive due to mineral content, antihistamine, anti-inflammatory, diuretic, and improves blood glucose levels. The root is beneficial for prostate health.

FLAVOR PROFILE: Pungent, zingy, earthy.

PAIRING: Aromatic herbs like mint and lemon balm for tea. Use as a replacement for other leafy herbs like basil in pesto or ravioli, and spinach in spanakopita.

METHOD:

  • For fresh prep in meals - Handle fresh leaves with gloves because the tiny hairs will sting. These stinging hairs can be diffused by blanching. With gloves on, hold the bunch at the stem end and dip the leaves into boiling water for about 30 seconds. The leaves will turn bright green. Then dip the leaves in cold water to stop the “cooking”. You will now be able to handle them without gloves.

  • For dried tea - hang the bunch from a cabinet knob or location away from sunlight and allow to air dry. If it’s a large bunch, split it so the inner leaves have access to airflow. You can also lay out flat on a tray or mat as individual stems or strip the leaves (with gloves!) and lay them out to dry. Through the drying process the sting will be deactivated.

  • For liquid infusions - strip the fresh (non-blanched) leaves and cover with honey, maple syrup, vinegar, or spirits so the herb is submerged and not exposed to the air. If using a large container, use a weight to hold down the herb as in vegetable fermentation. When using a ball jar, just shake every day to keep the herb saturated with your preserving liquid.

NOTE OF INTEREST: Just as in “bee sting therapy”, the nettle sting can also be used as a counter-irritant for inflammatory conditions such as arthritis and musculoskeletal pain. By using a small pain to override a larger pain, nettle stimulates local nerves and inhibits the release of prostaglandins responsible for inflammation.

  • Use flowering tops and leaves. Discard stems. Chop finely and use 1 heaping teaspoon per cup of hot water.

  • Use dried leaves to make a powder using a coffee grinder or Nutribullet.

    As a general rule, use 1 heaping tablespoon per 1 oz honey; or 1 cup powder per 1 cup honey for a 1:1 ratio.

    Keep adding the powder to the honey until reaching your desired consistency. Note that it will be thicker in a few days after the powder has fully absorbed the honey.

  • Use fresh or dried leaves or root. Discard stems.

    Chop finely and use 1 heaping tablespoon per 1 oz vinegar; or 1 cup herb per 1 cup vinegar for a 1:1 ratio.

    Allow to infuse for 1 to 2 weeks, then strain out herb and reserve the liquid. Use your spent nettle “mash” in a recipe as it still contains medicinal benefit.

  • Use leaves or root. Discard stems.

    Chop finely and use 1 heaping tablespoon per 1 oz spirit; or 1 cup herb per 1 cup spirit for a 1:1 ratio.

    Infuse for about 2 weeks and strain out the herb to reserve the liquid. Press well to get out all the liquid, cheese cloth works well for this. Or just press out with the back of a large spoon.

  • Dries quickly, air dry and do not apply additional heat to retain nutrients. Fluff regularly to allow air flow to covered sections in the middle and bottom.