I have fond memories of a childhood summer spent in a tiny
Croatian village, running through grassy fields and occasionally, and oh so
painfully, encountering a patch of stinging nettles. More commonly referred to
as the ‘scorpion of the weed world’*, I never would have imagined that nettles (Urtica dioica) would come to one day
play such a major role in my daily diet.
Their culinary use dates back many centuries, widely used in
both cooking and for medicinal purposes in Ancient Greece and Rome; today you
will find nettle-based dishes everywhere, ranging from a little old grandma’s
table somewhere in Eastern Europe to gourmet restaurants worldwide.
I consider nettles to be a true superfood, ranked way up on
the charts with my all time favourites kale and hempseeds (more stories and
recipes for another time!). When espousing their many wonderful benefits, it is
hard to know where to begin – they are just so very good for you, in so many
ways. Particularly rich in iron and vitamin C, nettle leaves are also a good
source of calcium, magnesium, B-vitamins and betacarotene.
Considering how irritating and stingy this little plant can
be, leaving nasty and itchy red welts in its wake, it is curious to know how
widely used and effective nettles can be for treating hayfever and
inflammation. With a tried-and-true reputation for conquering seasonal
allergies, nettle is thought to reduce the amount of histamine produced by the
body when exposed to allergens, subsequently quelling dysfunctional immune
responses. Additionally, nettles taken both internally and externally have been
shown to provide relief from inflammation, such as that associated with
arthritis, fibromyalgia and gout.
Shall I continue? The benefits of nettles also include:
- Reducing high blood pressure, due to its diuretic activity.
- Pain reduction in conditions associated with inflammation (directly associated with its anti-inflammatory actions).
- Healthy skin, hair and nails when consumed or used topically. Useful in acne and eczema.
- As a female tonic, particularly effective in conditions of heavy bleeding and used to stimulate breast milk production.
- Also as a male tonic, boosting vitality and energy.
- A powerful antioxidant, effectively inhibiting nasty free-radical activity and reducing the load carried by the liver and other channels of elimination.
- Antimicrobial activity, both orally and topically.
- Antiulcer activity.
- Beneficial in benign prostatic hyperplasia due to the ability to reduce the activity of hormones which directly contribute to this condition.
Convinced yet? Now, all we need to do is get your (gloved!)
hands on some, because, unlike some of our more ‘conventional’ superfoods,
nettles aren’t really something you can pick up from your local organic grocer
(though, if you find one, let me know!).
If you can gain access to some seeds, nettles will grow
with wild abandon most anywhere you plant them. They need to be controlled
to a certain degree, as they will happily take over your backyard if given
free reign! If you must have them immediately, a wander in most paddocks or
unkempt backyards should produce an abundance for wild-crafting – just be sure they have not been
exposed to pesticides, herbicides or other nasty environmental pollutants.
When you’ve found yourself a healthy crop, approach with
extreme caution! Wear rubber gloves to protect against the sting (though the
younger plants should be sting-free), and pick what you need from the top of
the stalk. The best time to harvest nettles is during the springtime, before
flowering, when they are thought to be at their peak nutritive state.
So now you’ve got your nettles, what to do with them? With
their irrefutably earthy and ‘green’ flavour, these are a joy to use in
cooking, incorporated wherever you may use spinach, or kale – pasta, pesto,
risotto, soups; the options are neverending! You’ll be thankful to know that
upon cooking or juicing this little wonder, its spiky little stingers are
destroyed, a blessing for your tongue!
Nettles can also be purchased dried, or dried at home.
Drying nettles allows you to make yourself regular nettle tea or infusions.
Infusions are made by adding about 500ml of boiling water to a loose cupful of
dried herbs (I use an old, glass pickle jar!). Screw on a tight lid, and leave
the herbs to infuse for anywhere between 4-10 hours. Leaving them overnight is
perfect. The next morning, strain the plant material, squeeze well, and enjoy!
Reheat if you wish, or serve as an iced tea with a squeeze of lemon. Any
leftovers can be used as a hair tonic or to water your plants! Drinking 2-4
cups a day is usual.
My own nettle and calendula infusion
Stay tuned for a series of delicious and nourishing recipes
involving nettles! Coming soon!
*by myself.
If you'd like to incorporate large quantities or high doses of nettles into your therapeutic plan, please consult with your naturopath or herbalist.
