How to Prepare Stinging Nettles

Stinging nettles have been used since the bronze age for food, medicine, fibers and dyes. They grow in Canada and the United States, down through Virginia, and are best eaten in the spring, when they are young and tender. Covered with nearly microscopic hypodermic needles, nettle leaves create an intense stinging pain upon contact, followed by redness and irritation. Nettles have a bad reputation for being inedible or having an offensive taste so knowing how to prepare them is key to enjoying this healthy leaf in soups and pasta, as a side dish and even in teas.

Things You'll Need

• Latex gloves
• Paper or cloth bag
• Salad tongs or large fork
• Paper towel

Instructions

1. Wear gloves and a long sleeved shirt to avoid being pricked by the tiny hairs when collecting fresh stinging nettles. Harvest only the top 4 inches of the plant. Place into a cloth or paper collection bag for transportation.

2. Remove the leaves from the nettles if the stems are too thick and fibrous to eat or cut off only the thickest stems when using the entire nettle plant. Wear latex gloves and exercise caution to prevent being stung.

3. Rinse the nettles with cold water to remove any dirt. Use salad tongs or a large fork to handle the raw nettles if you like. Place on paper towel. Allow about five minutes to dry.

4. Make nettles as a side dish. Place nettles in a steamer or double boiler, cover and steam on high for five to 10 minutes. Ensure the nettles are soft and limp. Add seasoning or sprinkle cheese over top and enjoy a tasty addition to a meal.

5. Add to soups and stews. Prepare any soup or stew recipe as called for adding the nettle leaves. Allow to boil if the recipe calls for it or simply allow enough simmering time to ensure the leaves are fully cooked.

6. Add to any recipe with greens. Take a recipe--such as spanakopita, quiche, omelette or lasagna--that calls for spinach, kale, chard or collards and substitute with nettles. Make sure the leaves are fully cooked.

7. Prepare as a tea. Boil fresh nettle leaves for several minutes. Allow to steep (sit) for five minutes, strain off the liquid into a cup and enjoy.

Tips & Warnings

• Nettles can be used as a substitute in any recipe that calls for spinach or kale.

• Both the stems and leaves of very young plants can be eaten.

• If harvesting fresh nettles, collect them before they flower in the spring as they may be bad for the kidneys after flowering.

• Wear rubber gloves and a long sleeved shirt while collecting and handling fresh nettles.

References

• "Wildman" Steve Brill: Harvesting Stinging Nettles
• University of Maryland Medical Center: Medicinal Uses of Stinging Nettles
• Wise Food Ways: Preparing Stinging Nettles

Resources

• Culinary Studio: Stinging Nettle Soup
• Yoga Health Benefits: Stinging Nettle Remedies