As we rapidly roll through March, signs of regrowth are all around us. Now is the time to wander the creeks and waysides to harvest nettles, Urtica dioica. Stinging nettles are one of my favorite seasonal greens; I look forward to them every year! As the winter starts to give way to milder days, I seek them out and have found them as early as February, much to my delight. 

Be careful picking nettles, as they can pack quite a sting. I wear gloves and usually get stung at least once every time I go picking. A quick blanch in boiling water will neutralize the stinging hairs immediately, taming the histamines and other chemicals that are responsible for the “bite.” You can clearly see the stinging hairs in this sunny photo.

Nettles are what I consider to be a local, seasonal, superfood — a significant source of vitamins and minerals, including calcium, iron, magnesium, manganese, Vitamin K, Vitamin A, and Vitamin B2, as well as being a significant source of fiber. It is no wonder nettles have long been revered as one of the richest sources of minerals among all plants. And they are delicious!

Nettles can be used fresh, blanched, and frozen, or dried and used whole or powdered. One of my favorite ways to eat nettles is in a salad. They can be used as you would any hearty green, and go well in soups and stews, quiches, and sautees. You can also make a tea to drink as a spring tonic. Nettles tossed in olive oil, salt, and pepper will roast up in the oven similarly to kale, and nettles chips are a tasty way to get your crunch on with this medicinal powerhouse. It is a very versatile plant ingredient that has been utilized by humans for thousands of years. 

Every year, I like to make at least a batch or two of nettle pesto, and I always dry some to use in teas and soup. If there is room in the freezer, I will blanch up some nettles, squeeze the water out, and then freeze in fist-sized balls. These balls of nettles are handy to toss into stir fry or stew and allow you to enjoy the bright, fresh greenness of nettles even during the off season. Nettles are a perfect ingredient for a wild kraut or kim chi ferment, and it is fun to experiment with other seasonal additions, allowing one to create unique ferments that truly celebrate local abundance in real time.

Nettles Salad with Feta & Pepitas

Quickly blanch, cool, squeeze dry, and chop a good handful of fresh nettles.

Fluff up nettles with a fork, then add:

1-2 tablespoons olive oil

1 minced garlic clove

1-2 tablespoons lemon juice 

¼ cup feta or other hard salty cheese

1/4 cup pepitas

Salt and pepper to taste

Toss well and enjoy! 💚

What are your favorite ways to use nettles?