The Wonder of Nettles  -Urtica dioica 

Nettles are first and fore most amazing nourishment for the body. I sometimes say, ‘think of eating 3 different bought green veg and nutritionally, nettles are equal and much more!                                                                                                              This plant has been growing on the earth from a time before humans. There is documented evidence of its use dating back 6000 years and a grave dating back 65,000 years was found to have nettles placed with the remains. We have evolved in relation to ancient plants such as nettles. Our ancestors have survived and been nourished and grown by eating them. More than that though, we have been in a deeper relationship, simply because we have inhaled their exhalation and they have inhaled ours since humankind has been on the planet. 

       It is quite a leap to change our perspective on weeds from the annoying things that come up in our plant pots and vegetable and flower beds to acknowledging their vital nature! Every bit of us, from bone and tendon to muscle and skin is built from a basic building block made by plants. It is because of plants and their ability to make simple sugars from the suns light and carbon dioxide that more ‘complex’ living structures can exist. Or as Zoe Schlanger in her book, ‘The Light Eaters’, says, poetically, ‘They (plants), quite literally build our bodies out of sugars they spin from sunlight’

The soil in which our vegetables are grown is inevitably somewhat depleted, even organic well-nourished soil will loose nutrients over time. Nettles provide a potentially free and abundant supply of wonderful nourishment for our bodies that no cultivated plant can match. Its nutrients include, protein and also

Vitamin A, C, E, F, K, P. Zinc, formic acid, magnesium, carbonic acid, iron, copper, selenium, boron, bromine, chlorine, chlorophyll, potassium, phosphorus, sodium, silica, iodine, chromium, silicon and sulfur. Calcium, -1 cup provides 32 to 42% of the amount you require daily. Vitamin B-complexes as well as thiamin, riboflavin, niacin, B-6 all of which are found in high levels and act as antioxidants. (Herb Rally.com/ Monographs/ Nettle).                                                                                                          To ignore this gift of nutrition may be seen folly indeed!

So how can we bring Nettles into our diet for better nourishment, health and vitality? It is easy to incorporate nettles into our cooking; for example, stews with nettles or soups and more elaborate dishes, the recipe for one I include below. Nettles and cheese are a great combination and wherever you would use spinach you can use nettles instead. Nourishing Herbal Infusions are another way we can utilise the bounty of nettles, see the method to make, below.

We are now coming into the perfect time to harvest this wonderful plant. When nettles are going to flower it is a little too late and they are best avoided. The seed and the root are of course another story! For now we are focusing on the lovely new, young green growth.

To harvest I take a bag, ideally cotton, a pair of scissors, wear gloves and go and find a harvest site which is suitable (areas that have been sprayed are probably the biggest no, but of course I would avoid an area that I know attracts dogs!) I usually cut the tops or the top several inches/10 to 15cm, I try and use the scissors to direct the cut section into my bag! I continue until I have the amount I require, usually a bag full! For the 2 recipes below use the nettles fresh. If you are going to store them for use dried then spread out on a sheet in a warm dry room out of direct sunlight, until completely dry, probably for about 10 days to 2 weeks, then pack into paper bags and keep in a dry area.

Two recipes plus how to make a Nourishing Herbal Infusion with dried nettles.

Nettle Soup recipe- can be adapted in many ways; this is a ‘bare bones’ recipe, yet still has lots of flavour!    

Saute 1 or 2 chopped onions in oil or butter, Add about 1 litre water, stock or bone broth and several handfuls of nettle tops.                                                                                Add 3 to 4 medium sized peeled potatoes, boil for about 25 mins, puree and serve. Season if required.

Nettle Spanakopita (I usually half this recipe)

2 cups water                                                                                                                                      1 cup brown rice                                                                                                                             3 large jug full of fresh nettle top                                                                                               Extra virgin olive oil                                                                                                                         3 large onions                                                                                                                                   1 full head of garlic                                                                                                                            Basil, marjoram, oregano, thyme                                                                                               11/2 cup ricotta cheese                                                                                                                   ½ cup cheddar cheese                                                                                                                    2 eggs                                                                                                                                                    2 oz butter                                                                                                                                          1 pack phyllo/filo pastry                                                                                                                   ½ pound feta cheese                                                                                                                       Preheat oven to Gas 4/ 350 F, butter the bottom and sides of a large baking dish.

Cook the rice in water till tender                                                                                                  Meanwhile steam the nettles for about 20 mins in some water.                                        Sauté the onions and garlic in a little oil until translucent. Add the herbs.                    Combine the rice, nettles, onion and garlic. Add the 2 cheeses and eggs and mix well.

Melt the butter in a saucepan. Place the phyllo under a damp tea towel and work quickly. Place a layer of phyllo in the bottom of a greased dish and brush lightly with melted butter, add another layer of pastry and butter. Continue until half of the pastry is used. Pour the filling over the phyllo and sprinkle the feta cheese on top. Continue with the layers of buttered phyllo until all is used up. Cut into sections before baking. Bake for about 1 hour. Enjoy!

Adapted from a recipe by Rosemary Gladstar. Measurements are approximate!

------------------------------------------------------------------------------------------

More benefits of nettles include- Nettles can be used by hay-fever and allergy sufferers; make a tea or infusion, to help reduce the histaminic reaction. They are recognised as a blood tonic, a source of iron and also nourish the adrenals. A massage oil can be made from fresh nettle tops. Chop finely and add to a slow cooker, cover with olive oil and leave on lowest setting overnight-produces rich almost black oil. Filter, then store in the fridge. Can be used as is on small areas or diluted. Food for the skin.                       

Nourishing Herbal infusion-

Add 25g dried nettles to a lidded heat proof jar, pour on 1 litre boiling water, lid and leave for 4 to 8 hours (or overnight), strain and drink within 2 days, keep refrigerated.

Quotes from Healers, ancient and modern, regarding nettles!

Hildegad von Bingen (C12), states ‘that a person unwillingly forgetful should pound stinging nettle to a juice +olive oil. When he goes to bed, he should thoroughly anoint his chest and temples with it. Often forgetfulness will diminish.

Rosemary Gladstar ‘is convinced it is one of the superior tonic herbs-as important as many of the famous Chinese ‘long-life’ herbs’.                                                                    A fire herb, ‘nettles help to contact the warrior within’ (Brooke; E).

Enjoy!