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Foraging For Stinging Nettle And 5 Amazing Benefits You Didn’t Know

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Spring has been a long time coming but it is finally here. The snow on the ground has melted, the trees are budding and there’s a freshness in the air.  It will soon be time to gather stinging nettles  (Urtica dioca), one of my favorite wild spring edibles.  I love this wild edible plant not only for its delicious and nutritive properties but also for its many health benefits. I thought it would be fun to share how to find, identify, and prepare this wonderfully delicious and medicinal herb. 

I find that foraging for wild foods and medicinal herbs is a nice way to get outside and connect with nature and can also be a great way to help you connect with your food in a more meaningful way. 

A couple of years ago, I learned about the many health benefits of stinging nettles. These plants have been used in folk medicine for centuries and are now used as nutritional supplements. I now look forward to foraging these every Spring.  First, let’s talk about where and how to find them. 

When and Where to Find

Stinging nettle is found throughout most of the world.  As an herb,  it prefers moist environments, but it isn’t too picky about soil quality or exposure to sunlight. You can find it in fields, along streams and rivers, and in many gardens and backyards.

Stinging nettles typically grow in large patches and grow best during cool weather, so they’re usually one of the first plants to sprout in early spring.

In North America, these herbs grow from California to Alaska and across most of Canada, excluding the arid Southwest states. It’s also found throughout Europe and Asia.

Stinging nettle can be weedy or invasive in some regions of the United States, but it is not considered an invasive species on a global scale.  The best news is that, unlike some other wild plants, there is no risk of overharvesting.  That means you can forage these wild abandon without hurting anything (except for maybe yourself if you don’t wear gloves)!

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Identification

Stinging nettles are an herbaceous perennial that looks similar to mint, with toothed margins and pointy tips joining square stems in pairs. The whole plant is covered in little stinging hairs and no noticeable scent, unlike the mint.  The tiny hairs that cover the stems and leaves contain chemicals that cause stinging sensations upon contact with bare skin.

The stalks are usually unbranched and can grow up to 6 feet tall. However, in the best harvesting stage, they are much shorter. 

The nettle’s flowers are small, grey-green, and not particularly attractive, but when you notice them, it’s a sign that the season for harvesting them is nearly over, however you can still use the leaves on growing tips.

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Harvesting

Harvesting stinging nettles can teach us to mindfully focus on our actions, especially when the consequence of not doing so can end up with you getting a nasty stinging rash.  So, don’t forget to put on leather or other impenetrable gloves as well as long sleeves and long pants for extra protection against the stings.

Nettle tops are best enjoyed in early spring, but if the nettles are repeatedly cut back, they will regrow and send up fresh shoots, extending the harvesting season through summer and even into autumn. 

To harvest, pick the top 6 inches of the plant wearing gloves, or use a pair of scissors to cut and lift them into a bag or basket. 

Health Benefits

Nettles are a fantastic way to boost mineral intake, especially for those with busy lifestyles. Recent studies have indicated that the mineral content in foods has significantly decreased over the past few decades. Even with a healthy diet, one might still miss out on essential nutrients. Nettles are rich in vitamins D, A, and C, and they boast high levels of minerals such as iron, calcium, phosphorus, and magnesium, making them a natural superfood.

Here are 5 potential benefits of stinging nettle:

  1. Support for Allergies: Nettles have traditionally been used to manage allergy symptoms. They contain natural compounds that may help reduce inflammation and support the body’s response to allergens.

  2. Urinary Tract Health: Historically, nettles have been used to support urinary tract health. Their astringent properties are thought to help maintain a healthy bladder lining.

  3. Joint Comfort: Nettle tea has been a traditional remedy for promoting joint comfort. Its anti-inflammatory properties might help with occasional joint discomfort.

  4. Immune Support: Nettles are known for their immune-supportive properties. Drinking a strong tea of nettle leaf at the onset of feeling unwell may support the body’s natural defense mechanisms.

  5. Blood Sugar Management: Nettles have been used to support healthy blood sugar levels and circulation. They may help promote vascular health and support normal blood pressure.

Always consult with a healthcare professional before incorporating any new herbs into your routine, especially if you have underlying health conditions or are taking other medications.

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How to Eat

Nettles can be rinsed in clean water to remove dirt and reduce their sting. I pinch the leaves off the stems, but you might prefer to wear gloves. The stems may be tender enough that you can chop them up with the leaves attached.

After they have been washed thoroughly, blanch them by heating up a big pot of salted, boiling water. Then, without touching the nettles, dump them directly from the bag into the pot. Press them with a slotted spoon or tongs to fully submerge them. Let them cook for about 45 seconds to one minute like that. This wilts them and neutralizes the sting.

Next, drain the nettles in a colander and squeeze out all of the excess moisture. At this point, they are ready to handle without risk of being stung.  Sautée them with olive oil, garlic, salt, and pepper for a simple side green, or use them in this quiche recipe (substituting the lamb’s quarters for nettles). The leaves can also be brewed into a nutritious tea.

Nettle can also be frozen for later use.  Simply, blanch them for 30 seconds in boiling water, then remove them and submerge in a sink full of ice water. Leave for a minute or so before straining and placing in a freezer-safe container or ziplock bag.  They will keep for about a year in the freezer. 

Interested in other wild edible foods and how to prepare and eat them? Here’s a great article with some ideas for you: Wildcraft a Feast of Invasive Edible Weeds: 25 Recipes or if you’re simply interested in recipes using nettles, check out 10 Easy Nettle Recipes You Don’t Want to Miss.

A Gift from Mother Nature

If you’re a fan of wild edibles, and nutrient-packed spring greens, I highly recommend using stinging nettles in your recipes, like these here: 10 Easy Nettle Recipes You Don’t Want to Miss. It’s a beautiful work of nature that is easy to prepare and delicious. I think we can all agree that nettles are a gift from Mother Nature that can be used to both nourish and heal us.

It’s important to note that stinging nettles, like anything else that’s edible, should be harvested and prepared with care, and 100% positively identified beforehand. By following the steps above, you’re setting yourself up for a safe and tasty harvest.

Disclaimer:

The Outdoor Apothecary website is intended for informational purposes only and should not be considered a substitute for professional medical advice. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While we strive to provide accurate and up-to-date information, it is the reader’s responsibility to ensure proper plant identification and usage.

Please be aware that some plants are poisonous or can have serious adverse health effects. We are not health professionals, medical doctors, or nutritionists. It is essential to consult with qualified professionals for verification of nutritional information, health benefits, and any potential risks associated with edible and medicinal plants mentioned on this website.

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