A bowl of stinging nettles sounds like a dish best reserved for the buffet table at a masochists' convention. But wild food lovers know that brief cooking takes the "sting" out of stinging nettles. Articles about the nutritious, therapeutic plant often refer to "nettle tops" as the most valuable part of the plant, but the term is somewhat misleading. The "top" of the stinging nettle refers less to where it exists on the plant than to the time of year in which stinging nettles are at their tender, flavorful best.
Description
Nettle tops are the first part of the plant to emerge in spring. Before the wild plants reach their ultimate height of 2 to 4 ft, the leafy young shoots, also known as nettle tops, serve as a tender vegetable in which both the stem and leaves are edible. Wild crafters often specify harvesting either nettle tops in early spring, or gathering just the leaves of older, taller plants. In practical terms, this means that nettle tops may be added directly to boiling water without stripping leaves from stems, while older plants require separating the leaves from the stems, while wearing protective gloves.
Uses
Nettle tops possess therapeutic qualities for food, medicinal and cosmetic uses. Cooks puree the cooked plant for use in creamy "spring tonic" soups, or chop it into casseroles and quiches. Because nettle tops require cooking to take the sting out of stinging nettle, the shoots are obviously unsuitable for use in green salads or other fresh dishes. Herbalists use the fresh or dried leaf for medicinal tea; The University of Maryland Medical Center suggests infusing 3 to 4 tsp. of dried leaves in 3/4 cup of boiled water for each serving. Natural beauty author Jeanne Rose additionally suggests using an infusion of nettle tops or leaves for rinsing hair after shampooing in order to encourage hair growth, or adding the plant to a facial steam for its deep cleansing properties.
Benefits
The medicinal uses of nettle tops include oral intake or topical applications for arthritic pain, hay fever, urinary problems, insect bites and sprains. Wild plant expert Steve Brill cites traditions of using nettle tea for combating bloating, asthma, coughing, congestion, heavy menstrual bleeding and problematic hair and skin conditions. The nutritious wild food or tea is rich in protein, calcium, iron, potassium and magnesium, as well vitamins A, C, D and K.
Method
Gather nettle tops with sturdy garden gloves and kitchen scissors. If you plan to puree the cooked nettles, put the tops directly into boiling water, which deactivates the stingers and allows you to handle them without gloves. Boil them for about 1 minute, then plunge the nettles into ice water. Proceed with your nettle recipe, which might include sauteeing or steaming, Otherwise, chop fresh nettle tops while wearing gloves, then blanch and cook them following your preferred cooking method.
References
- Oregon State University College of Health and Human Resources: Nettle, Tie, Urticaceae
- University of Maryland Medical Center: Stinging Nettle
- USDA Nutrient Database: Nettles
- "Identifying and Harvesting Edible and Medicinal Plants"; Steve Brill; 1994
- "Herbal Body Book"; Jeanne Rose; 2000
