In Praise of Stinging Nettles
Stinging Nettle (Urtica dioica), while beloved by herbalists, is a commonly maligned weed that can cause no end of consternation if come upon unawares or barefoot!
Nettle is a perennial plant that likes to settle itself in gardens and wild spaces, preferring rich, moist soil, and is often found growing next to old barns and sheds. It is characterized by its erect, wiry stems that can grow up to 1-2 meters in height. Its leaves grow in pairs on opposite sides of the stem and are heart or lance-shaped with toothed or serrated edges. The greenish-white flowers appear in early summer and are small and unobtrusive, arranged in dense clusters along the stems.
As its name suggests, Nettle can deliver an unpleasant sting to anyone or anything foolhardy enough to come into contact with it. For the Nettle, this is a defense mechanism to prevent its leaves from being eaten by grazing animals, as its leaves are full of nutrients including a hefty amount of protein for a plant. Without their sting, they would be a favourite of many herbivores. Many parts of Nettle, from leaves to roots to seeds have some truly wonderful medicinal properties, but before we get into those, let’s confront the more prickly side of Nettle - those stings.
Nettle leaves and stems are covered in tiny, hair-like structures called trichomes, that are hollow, much like a hypodermic needle, and filled with fluid. At the tip of each trichome is a brittle glass-like tip made of silica, that is sharp enough to penetrate the skin. When we brush against the leaves or stems, these silica tips break off, piercing the skin and delivering a tiny dose of fluid, composed of a cocktail of irritating chemicals, including:
Histamine which induces localized vasodilation and increases blood flow, leading to redness and inflammation.
Acetylcholine which stimulates pain receptors, contributing to the stinging sensation.
Serotonin which plays a role in inflammation and pain signaling.
Formic acid which is is the same chemical found in ant’s venom and causes a burning sensation.
The result is an inflammatory response that we feel as a stinging sensation. The effects are generally temporary, usually fading after a few hours, but it can be quite uncomfortable while it lasts. For this reason, a pair of gardening gloves, and long sleeves are recommended when picking nettles.
"Tender-handed stroke a nettle, And it stings you, for your pains: Grasp it like a man of mettle, And it soft as silk remains." Aaron Hill (1685–1750)
If you’re feeling particularly brave, however, you can pick nettle with bare hands. Those needle-like trichomes are flexible at their base and will bend flat if the stem is grasped firmly, making it much less likely that their tips will break and puncture the skin. While I can't promise you'll escape the experience completely sting-free, it's certainly possible.
Nettles, as previously mentioned, are a staple remedy for many herbalists. Nettle leaves are best harvested from Spring until about Midsummer when the plants begin to put their energy into flowering. Once dried, Nettle loses much of its stinging ability, making the dried leaves easier to handle.
If you haven’t made a herbal tea before, check out this article: The Art of Making Tea
In general terms, Nettle helps to fortify the body, building healthy blood, bones, joints, and skin. It also has a reputation for helping the body eliminate waste products of cellular processes, that can sometimes build up and become problematic. There are innumerable uses of Nettle, here are some of my favorite.
Allergy Relief: Even though nettles can cause an allergic reaction upon skin contact when consumed, they can help alleviate allergic symptoms such as the runny nose and itchy eyes associated with seasonal, pet, and other allergies. The histamine compounds in Nettles block our own histamine receptors, which results in reduced symptoms.
Anti-inflammatory properties: The histamine, serotonin, and acetylcholine in Nettle can reduce inflammation. This is beneficial in conditions such as arthritis and other inflammatory disorders, especially those affecting the skin. It is considered a specific remedy for childhood eczema.
Waste elimination: Nettle helps to remove waste products in the body, especially uric acid salts, making it an excellent remedy for gout and rheumatism.
Anemia and Fatigue: The high mineral content helps to ‘build blood’ to use an old-fashioned term. It can gently increase iron levels and deeply nourish the body, restoring energy.
As a general tonic, taken over several weeks, It has a regulating effect on the nervous system, helping to curb the ‘zero-to-sixty’ stress response many people experience, while strengthening the body.
Nettles are gently diuretic (they increase urine production and thus output). This is useful in both urinary tract infections, and in helping to lower blood pressure.
Rich in nutrients: Nettles have a lot to offer nutritionally, they are a good source of:
Vitamins A, C, and K, as well as some B vitamins
Minerals including calcium, iron, magnesium, phosphorus and potassium
All the essential amino acids, and
Several antioxidant compounds.
Nettle leaf is a popular tea to support the increased demands made on the body by pregnancy and breastfeeding, as well as for anyone feeling run down or burnt out.
Nettle leaf tea is certainly a mainstay at the clinic, but if you’re not used to the taste of herbal teas, nettle can be a bit green tasting for a tea. Adding some other flavoursome herbs can definitely help. Nettle pairs well with Peppermint, Spearmint, Lemon Balm, and Oatstraw.
Another fabulous way to enjoy Nettle, especially in the Spring is Nettle Soup. Harvest Nettles as they come up in the Spring, and remember to wear gloves! The new leaves of Nettle often have a reddish tinge to them and are the most tender. As with drying, cooking Nettle leaves neutralizes their sting.
Nettle combines especially well with the umami flavours of a good beef stock or miso. The recipe below is for a basic nettle soup. Feel free to be creative and add your favourite ingredients. I love to add some heat with chipotle chili peppers or Sriracha.
Spring Nettle Soup
Ingredients:
4 cups fresh spring nettles, loosely packed, washed and chopped
1 onion, finely chopped
2 cloves garlic, minced
1 large potato, peeled and diced
4 cups vegetable, beef, or chicken stock,
3 tablespoons miso paste - optional
2 tablespoons olive oil
Salt and pepper, to taste
1 tablespoon lemon juice (optional, for brightness)
Greek yogurt or sour cream (optional, for garnish)
Fresh chives or parsley, chopped (optional, for garnish)
Instructions:
Note: The nettles will continue to sting until they have been heated enough to wilt. Wear gloves when you handle them, until this point.
Prepare the Nettles: Wearing gloves, carefully wash the nettles to remove any dirt. Remove the leaves from the stems and roughly chop them. Discard the tough stems.
Sauté the Aromatics: In a large pot, heat olive oil over medium heat. Add chopped onions and sauté until translucent. Add minced garlic and cook for another minute until fragrant.
Add Potatoes and Nettles: Add the diced potato and chopped nettles to the pot. Stir well to combine with the aromatics.
Pour in Broth: Pour in the vegetable or chicken broth. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 15-20 minutes or until the potatoes are tender.
Blend the Soup: Using an immersion blender or transferring the mixture to a blender in batches, blend the soup until smooth and creamy.
Season and Finish: Season the soup with salt and pepper to taste. If desired, add a squeeze of lemon juice for brightness.
Serve: Ladle the soup into bowls. Garnish each bowl with a dollop of Greek yogurt or sour cream and a sprinkle of fresh chives or parsley.
