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  • Writer's pictureThe Wild Foodie

The Stinging Nettle: Nature's Health Food

Updated: Sep 9, 2023

The stinging nettle is a plentiful and reliable form of wild food. The leaves, seeds, and roots are all edible, and are very nutritious. The leaves are higher in iron than spinach and are also high in calcium and other vitamins (A and C) and minerals. Stinging nettles are also traditionally seen as having healing properties and are considered treatments for a variety of problems, including arthritis.


The eating of stinging nettles (Urtica dioica) dates back centuries and has a rich history in various cultures. People have recognised the nutritional and medicinal value of stinging nettles and incorporated them into their diets for sustenance and health benefits.


Stinging Nettles
Stinging Nettles

Throughout Europe, stinging nettles have long been used as a food source. In medieval times, when fresh produce was limited during the winter months, nettle leaves provided a valuable source of nutrition. They were often cooked and used as a vegetable in soups, stews, and other dishes. In some regions, nettle pies or nettle-infused cheeses were also popular culinary creations.


Stinging nettles are a type of perennial flowering plant that belongs to the family Urticaceae. They are native to Europe, Asia, North Africa, and North America and are known for their distinct stinging hairs found on their leaves and stems. Despite their reputation for causing temporary discomfort, stinging nettles have been used for various purposes throughout history due to their medicinal, culinary, and ecological value.


Stinging nettles have also played a role in indigenous cultures. Native American tribes utilised nettles as both a food source and for medicinal purposes. The leaves were cooked, dried, or used in herbal preparations to treat various ailments.


Medicinally, stinging nettles have been used for centuries in traditional herbal medicine. The leaves and roots of the plant are rich in vitamins, minerals, and bioactive compounds such as flavonoids and phenolic acids. Nettle leaf infusions or extracts have been used to alleviate symptoms of allergies, arthritis, and urinary tract problems. They are also known for their diuretic properties and have been used as a natural remedy for promoting detoxification and supporting kidney health.


Overall, while nettles may cause the odd painful sting, they possess numerous benefits and have been appreciated for their medicinal, culinary, and ecological significance throughout history.


Stinging Nettle Identification


Found everywhere from woodland to wasteland, hedgerow to riverside the stinging nettle is one of the first plants you quickly learn to recognise when you are a child. Stinging nettles typically grow in moist, nutrient-rich soils and can reach heights of up to 2 to 4 feet (60 to 120 cm). They have heart-shaped, toothed leaves with fine hairs that contain formic acid and other chemicals. When touched, these hairs can cause a stinging sensation, redness, itching, and a rash on the skin.

Here are some features to look for when identifying stinging nettles:


Leaves: Stinging nettle leaves are generally heart-shaped or oval with serrated edges. They have a pointed tip and prominent veins. The leaves are covered in small, stinging hairs that can cause irritation when touched.


Stems: The stems of stinging nettles are typically square-shaped and covered with stinging hairs. The hairs are easily visible and can cause a stinging sensation if you brush against them.


Stinging hairs on the stems
Stinging hairs on the stems

Height and Habit: Stinging nettles can grow to a height of 2 to 4 feet (60 to 120 cm) or even taller under favourable conditions. They have a perennial growth habit, meaning they come back year after year from the same plant.


Habitat: Stinging nettles are often found in moist, nutrient-rich soil. They can be seen in woodlands, meadows, along stream banks, and in disturbed areas such as gardens or abandoned lots.


Flowers and Seeds: Stinging nettles produce small, inconspicuous flowers that are either greenish or yellowish in colour. The flowers are arranged in clusters or hanging spikes. After flowering, the plant produces small seeds enclosed in a dry, papery covering.


Stinging Sensation: One of the most distinctive characteristics of stinging nettles is their ability to cause a stinging sensation upon contact. If you accidentally touch the leaves or stems, you may experience itching, redness, and a temporary rash.

Medicinal Uses and Benefits of Stinging Nettles


Stinging nettles possess a wealth of medicinal uses and offer numerous health benefits. Throughout history, this versatile plant has been celebrated for its therapeutic properties. The young leaves of stinging nettles are a rich source of vitamins, minerals, and antioxidants, making them a valuable addition to a healthy diet.


Stinging nettles have long been used in traditional medicine to treat various ailments. They are known for their anti-inflammatory properties, which can help alleviate symptoms of conditions like arthritis and allergies. Nettle tea or infusions have been used to support respiratory health and ease symptoms of hay fever and seasonal allergies.


Additionally, stinging nettles are believed to support urinary tract health and promote diuresis, making them a popular remedy for urinary issues and kidney support. Their high iron content makes them beneficial for individuals with iron-deficiency anaemia.


Stinging nettles have been recognised for their potential role in managing blood sugar levels and supporting diabetes management. Some studies suggest that nettle leaf extract may help regulate glucose metabolism and improve insulin sensitivity.


Furthermore, stinging nettles may have antimicrobial properties and can be used topically to soothe and relieve skin conditions like eczema, rashes, and insect bites.


Stinging nettles have a long history of medicinal use and offer a range of health benefits. From their anti-inflammatory and allergy-fighting properties to their potential impact on blood sugar regulation and urinary tract health, nettles continue to be appreciated for their natural healing potential.


Learn more natural remedies with our great selection of natural medicine books.


Can you eat Stinging Nettles?


Yes, stinging nettle is safe to eat when properly prepared. Despite its stinging hairs, which can cause temporary discomfort when touched, stinging nettles have a long history of culinary use. The young leaves of stinging nettles are commonly harvested and cooked, cooking neutralises the stinging compounds and makes them safe for consumption.

When handling stinging nettles, it's important to wear gloves or use tongs to avoid direct contact with the stinging hairs. Once cooked or dried, the stinging hairs lose their ability to cause irritation.


Nettle leaves are highly nutritious and offer various health benefits. They are rich in vitamins (such as vitamin A, vitamin C, and vitamin K), minerals (including iron, calcium, and magnesium), and antioxidants. Stinging nettle leaves are often used in soups, teas, pesto, and other recipes as a wholesome and nutritious ingredient.


As with any wild plant, it's crucial to ensure that the nettles you are harvesting are from a clean and unpolluted area, away from roadsides or areas treated with chemicals.


Eating Nettles


Stinging nettle has a range of culinary uses that have been enjoyed for many years. The young leaves, after being carefully handled to avoid stings, can be cooked, and prepared in various ways. Here are some popular culinary uses of stinging nettles.



Soups and Stews: Stinging nettle leaves can be added to soups and stews, imparting a distinct and earthy flavour. They can be cooked down and used as a nutritious and delicious ingredient in hearty dishes.


Herbal Teas and Infusions: Dried stinging nettle leaves can be brewed to make a herbal tea or infusion. By steeping the leaves in hot water, you can create a refreshing and aromatic tea that is often enjoyed for its unique taste and potential health benefits.


Pesto: Stinging nettle leaves can be used as an alternative or addition to traditional basil in pesto recipes. Blending nettle leaves with garlic, nuts (such as pine nuts or walnuts), Parmesan cheese, and olive oil can result in a yummy and vibrant pesto sauce.


Sauteed or Steamed Greens: Like other leafy greens, stinging nettle leaves can be sautéed or steamed as a side dish. Once cooked, the stinging hairs are disarmed, and the leaves offer a delicious and nutritious addition to any meal.


Nettle-infused Butter or Oil: Stinging nettle leaves can be used to infuse butter or oil, adding a unique flavour to your culinary creations. Simply heat the butter or oil and add the leaves, allowing the flavours to meld together. The resulting infused butter or oil can be used in various recipes like pasta dishes or spread onto bread.



Stinging Nettles versus Spinach Nutrition


Are stinging nettles more nutritious than spinach? It's no surprise that everyone compares nutrition to either spinach or the amount of vitamin C compared to an orange. Nutritionally, they are both excellent. But let's compare the nutritional profiles of stinging nettles and spinach.


Firstly, both leafy greens offer impressive nutritional benefits. But here's a breakdown of their key nutritional components:


Stinging Nettles:

Stinging nettles are rich in vitamins, minerals, and antioxidants. They are particularly known for their high content of vitamins A, C, and K. Stinging nettles also provide essential minerals such as calcium, magnesium, iron, and potassium. They are a good source of dietary fibre and contain a range of beneficial plant compounds, including flavonoids and carotenoids.


Versus Spinach:

Spinach is renowned for its nutritional density. It is packed with vitamins and minerals, including vitamins A, C, and K, as well as folate, iron, and calcium. Spinach is also rich in antioxidants, particularly lutein and zeaxanthin, which are beneficial for eye health. Like stinging nettles, spinach is a good source of dietary fibre.


Stinging nettles generally have a higher protein content compared to spinach, making them a valuable plant-based protein source. Nettles also contain more iron and potassium compared to spinach. However, spinach typically contains higher levels of vitamin A and folate. It is also known for its higher concentration of lutein and zeaxanthin, which are beneficial for eye health. Which plant wins nutritonally? Who knows.. Let's just keep both of these leaves on the menu hey.


Nettle Eating in the UK


The tradition of eating nettles in the UK has historical roots in various regions. Nettles were consumed for nutrition and medicine, particularly during food scarcity.


Nettle eating competitions, like the World Nettle Eating Championship, emerged in the mid-1980s as a way to settle disputes. Participants consume nettles within a time limit without using hands or condiments. The event gained popularity and now takes place annually, attracting participants and spectators.


Stinging Nettle Eating Competition
Stinging Nettle Eating Competition

Pic: Courtesy of Dorest.Live


Nettles have been used in various culinary preparations in the UK for their flavour and nutritional content. They represent a connection to the natural environment and highlight resourcefulness of utilising wild plants, and the appreciation for unique culinary experiences that us Brits have.. Although I am not sure I would enter the nettle eating competion if asked tomorrow.


How to Harvest Stinging Nettles


When harvesting stinging nettles, it's essential to take precautions to prevent stings from their tiny, irritating hairs. Wear appropriate protective clothing, including long sleeves, pants, and gloves, to minimise direct contact with the stinging hairs. Thick gardening gloves or leather gloves can provide good protection. Choose the right time to harvest nettles, which is typically in early spring when the young leaves are at their most tender and yummy.

Foraging Stinging Nettles
Foraging Stinging Nettles

The leaves are at their best late Feb to early June. Ignore the older leaves and take only the newest shoots, if the plant is plentiful (which it usually is!!) take only the crowns or the top 4 leaves (the nettle leaves with the lightest colour) as these are sure to be the youngest and most tender. This is before the plant flowers and produces seeds.


When you find a patch of stinging nettles, use your gloved hands or tongs to carefully cut or snap off the top few inches of the young leaves, leaving the rest of the plant intact for regrowth. Be mindful not to touch the stinging hairs directly. Collect the harvested leaves in a basket or trug.


Once you have gathered the stinging nettles, it's crucial to properly process them to neutralise the stinging hairs. The simplest way to do this is by cooking or drying the leaves.

Click the link to get the very best foraging kit and equipment.


How do you Remove the ‘Sting’ from Stinging Nettles


Cooking the nettles, whether blanching, sautéing, or boiling, will deactivate the stinging hairs, making them safe to consume. Alternatively, you can dry the leaves for later use in teas, infusions, or culinary preparations. Store the dried leaves in airtight containers in a cool, dark place.


If you are boiling your stinging greens (without salt), like cabbage water the boiling liquor from the cooking of the stinging nettles shouldn’t be thrown away, you have just made nettle tea (sweeten it with honey and lemon juice if you like) or store it in the fridge for a hot day, when you can whip up nettle iced tea with a few ice cubes, a slice of lemon and a sprig of mint.


Get more wild food recipes by checking out our selection of Wild Food Cookbooks.


Stinging Nettle Recipes


If you consider stinging nettles to be similar to spinach, you’ll have just uncovered 100’s of recipes and ways to use the nettles. One of my favourite ways is to make a stinging nettle gnocchi (courtesy of Antonio Carluccio!) or you could create a cream of nettle Soup – delicious!! The rich irony flavour lends well to cheese and pasta's and makes a wonderful side on its own. For something more substantial try these nettle and potato cakes. Or this autumnal chanterelle and nettle pesto pizza. Still hungry for recipes? Here's a few more recipes to keep you going.


Nettle and Cheese Stuffed Mushrooms

Ingredients:


12 large mushrooms, stems removed

1 cup fresh nettle leaves, blanched and chopped

1 small onion, finely chopped

2 cloves of garlic, finely chopped

75g breadcrumbs (sourdough if you have it)

60g grated cheese (half Parmesan and half Cheddar)

2 tablespoons olive oil

Salt and pepper to taste


Instructions:

  • Preheat the oven to 375°F (190°C) and lightly grease a baking dish.

  • In a large frying pan or wok, heat the olive oil over medium heat. Add the chopped onion and garlic and gently fry until softened and lightly golden.

  • Add the blanched nettle leaves to the pan and cook for a few minutes until wilted. Remove from heat.

  • In a mixing bowl, combine the cooked nettle mixture with breadcrumbs, grated cheese, salt, and pepper. Stir well to combine.

  • Spoon the nettle and cheese filling into the hollowed-out mushrooms, pressing down gently to fill them evenly.

  • Place the stuffed mushrooms in the greased baking dish and bake in the preheated oven for about 20-25 minutes, or until the mushrooms are tender and the cheese is melted and lightly golden.

  • Remove from the oven and let cool slightly before serving.

  • Serve the stuffed mushrooms as an appetiser or as a side dish. They pair well with a fresh salad or as part of a larger meal.


Nettle Pesto


Ingredients:

150g fresh nettle leaves (blanched and drained)

80g grated Parmesan cheese

40g pine nuts or walnuts (lightly toasted)

2 cloves of garlic

Juice of half a lemon

100ml extra virgin olive oil

Salt and pepper to taste


Instructions:

  • In a food processor or blender, combine the nettle leaves, Parmesan cheese, pine nuts or walnuts, garlic, and lemon juice.

  • Pulse until roughly chopped.

  • With the motor running, slowly drizzle in the olive oil until the mixture reaches a desired consistency.

  • Season with salt and pepper to taste.

  • Use the nettle pesto as a spread on bread or crackers, toss it with pasta, or use it as a delicious sauce for grilled meats or roasted vegetables.


Easy Nettle Tea


Ingredients:

Big bunch of fresh nettle leaves or 2 tablespoon dried nettle leaves

1 litre boiling water

Honey or lemon


Instructions:

  • Place the nettle leaves in a teapot or heatproof container.

  • Pour boiling water over the nettle leaves and let steep for 5-10 minutes.

  • Strain the tea to remove the leaves.

  • Sweeten with honey or add a squeeze of lemon if desired.

  • Serve hot and enjoy the soothing and refreshing nettle tea.


Fancy making your own wild brews? Check out our wild brewing and drinks books.


Summing up


Stinging nettles not only have a fascinating history but also offer a multitude of health benefits. From their culinary versatility to their potential medicinal properties, stinging nettles have captured our attention. Incorporating them into soups, teas, pesto’s, and more allows us to savour their unique earthy taste while benefiting from their rich nutritional content. Packed with vitamins, minerals, and antioxidants, stinging nettles have been associated with potential anti-inflammatory, allergy-relief, and detoxifying properties.


However, it's important to handle and prepare them carefully to neutralise their stinging hairs. As we celebrate the longstanding presence of stinging nettles in various cultures and recognise their continuing relevance, let us embrace the wonders of nature and the well-being they can inspire. So, the next time you are foragng stinging nettles, remember their historical significanc, the health-enhancing potential they hold and the many delicious ways that you can cook and eat them.


There are so many ways to use stinging nettles and I will be writing as many of them down in time as I can, so make sure you sign up to follow via email or via our wild food UK Facebook page.. And stay in touch for more delicious recipes!


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