NOURISH

The Sting of Spring: Stinging Nettles

NOURISH LAURA POE MATHES

After maple syrup, the first sign of spring to me is the arrival of stinging nettles. Eating them offers the first bite of green after a long Wisconsin winter. Nettles, or Urtica dioica, are a wild green that emerges in early spring and grows all the way through fall; however, they are at their tastiest and most nutritious in the springtime. Unlike many other wild greens, nettles have a mild flavor, with a slight saltiness to them, and are reminiscent of spinach.

However mild-tasting nettles may be, they do have an edge to them: when raw, nettles cause a stinging sensation on the skin and can even produce a mild rash. The sting that gives nettles their name is caused by tiny hair-like needles on the leaves and stem of the plant that inject the skin with formic acid and histamines, creating the stinging sensation and skin irritation (some with arthritis even use the “sting” to soothe joint pain—a practice called flagellation—but this not recommended for most). For humans, this sting is uncomfortable yet overall harmless in small amounts, but it is best to wear gloves when picking and processing raw nettles to avoid the sting. Processing nettles through cooking, pureeing, crushing and drying can all remove the stinging effect, making them safe to consume in these forms.

Nettles can be found all over the world in temperate areas, including all around southwest Wisconsin. They are a perennial plant that grows in the woods, in hedgerows, ditches and roadsides, and most any disturbed area where wild plants are growing. Do not eat nettles that are growing by the road or that may have been sprayed with pesticides; only choose those from clean areas where you know what has been applied to the area. Again, it is best to pick nettle leaves when they are young and tender, before the plant flowers or goes to seed, but they can grow to be four feet or taller when matured. Nettle leaves are easy to identify: they are dark green, slightly heart-shaped and come to a point, with serrated, tooth-like edges. Their paired leaves grow opposite from each other on the stem. Of course, if you touch the plant and feel the sting, that will help with identifying this plant as well.

You can use your foraged nettles fresh or dry them for later use in teas, seasoning blends or soups. Stinging nettles have a cousin, the wood nettle, that is also edible and also stings, but has a slightly different appearance. Before foraging for nettles or any wild food, be sure to do your research on plant identification, including finding pictures, learning look-alikes and be sure to know how to practice responsible harvesting. The books of Samuel Thayer (a fellow Wisconsinite, let’s support that!) are fantastic resources for all things foraging, especially for those new to this practice. Truly, though, the best ways to learn foraging are from a knowledgeable friend or through a local class on wild edibles, as hands-on experience is superior to an internet search.

Nutritionally, stinging nettles are incredible sources of minerals, which is the main reason I find them so great to add to the diet. They provide hard to find plant-based sources of iron and calcium, along with magnesium, manganese, potassium, zinc and copper, vitamins C and K and fiber. While some of the nutrient content is decreased during cooking, it does decrease the oxalate content of nettles, which makes the calcium and iron more bioavailable. Besides vitamins and minerals, nettles are also a great source of antioxidants, such as chlorophyll, beta carotene and more polyphenols than most other wild plants, including quercetin, rutin, lutein and lycopene. The antioxidant content of nettle leaves are highest in the spring, and the fall leaves have a high amount of cystoliths (small calcium crystals) that can be irritating to the kidneys, so picking early in the year is best.

Nettles are considered an all-around health tonic and, because they have been linked to so many different health benefits, are often added to many herbal and nutritional protocols. We are lucky to have them here in southwest Wisconsin. They can be considered an important food or herb simply because of their high mineral and antioxidant content, but there is more to them besides nutrition. Since stinging nettles have been used for centuries as food and medicine, there has been quite a bit of research into the health benefits this wild edible may offer. In folk medicine, nettle leaves have been traditionally used for issues with the kidney and bladder, as well as urinary tract infections and gout, in part due to their diuretic effect. The root of the plant is a common herbal remedy for issues with the prostate. Nursing mothers sometimes use nettles to help improve lactation, as they can help increase milk production. Nettles contain natural antihistamines and are often used to combat seasonal allergies in the spring. Other benefits include anti-inflammatory and hypoglycemic/ anti-diabetic properties. The antimicrobial action of nettles has been shown to be effective against both bacteria and yeast, including Candida albicans. That all of these potent nutrients are found in this humble, wild plant is pretty amazing. When using nettles medicinally, they are often prepared as a tea, but they can be found in tincture and capsule form as well. I love to pair nettles with

Nutritionally, stinging mint and elderflower for a lovely springtime tea that nettles are incredible is wonderful served hot or iced. However, nettles do not sources of minerals, have to just be used for medicine—they also have a which is the main reason place in the kitchen. In the British Isles, nettles were

I find them so great to traditionally used to brew an herbal beer, but cooking with them is great, too. You add to the diet. can use them as you would any other mild, leafy greens like spinach: add to a soup, curry, or stir fry or in fried rice, on pizza, in pasta dishes (especially stuffed pastas like ravioli), add to egg dishes like frittatas or omelets, use in sauces like pesto, chimichurri or green goddess dressing, add small amounts to fermented vegetables like sauerkraut, or use as a mineral boost when making meat or vegetable stock. No matter how you use them, be sure to wear food-safe gloves when chopping raw nettles and only consume uncooked nettles in small amounts, after being prepared through pureeing or fermentation. With so many leafy greens available at the grocery store, why search out a wild green like nettles? Quite simply, they are more nutrient-dense and packed with antioxidants than any green found at the store. Plus, they are free when foraged, widely available in our area, delicious, different and a great way to welcome spring, which is definitely something to celebrate.

If you are a city dweller, struggle to find nettles in your area or simply are unsure about plant ID, you can often find stinging nettles at farmers markets and co-op grocery stores in the spring to get your wild green fix without having to forage for them. Remember to wear gloves when preparing the nettles, and feel free to substitute spinach or other greens in this recipe if nettles are unavailable. Serve with a dollop of sour cream and a garnish of thinly sliced scallions.

Makes 2 quarts Prep time: 15 minutes Cook time: 40 minutes

INGREDIENTS

6 cups chicken stock (or vegetable broth) 1 pound new potatoes, diced (peeling optional) 3-4 scallions or ramps, sliced 4 cups fresh nettles, young leaves only, chopped 2 cups whole milk ½ cup heavy cream 2 tablespoons butter ¼ cup fresh herbs: dill, parsley, mint or a mix of these 1½ teaspoons sea salt ½ teaspoon black pepper 1 tablespoon lemon juice

DIRECTIONS

1. In a medium stockpot, bring the chicken stock, potatoes and scallions to a boil. Let simmer for 8-10 minutes until the potatoes start to become tender. 2. Add the nettles and cook for 5 minutes until they shrink down in volume and become tender. 3. Add the milk, cream, butter, herbs, salt and pepper, and let simmer uncovered for 5-10 minutes to thicken and reduce slightly. 4. Stir in the lemon juice, and remove from the heat. 5. Puree the mixture using an immersion blender or transfer to a blender (be very careful when pureeing hot liquids), blending until smooth and uniform in consistency. 6. Return to heat and simmer, uncovered, 10 more minutes to thicken. 7. Taste for seasoning and adjust as needed.