Stinging nettle (Urtica dioica) may hurt if you brush up against it but it’s a plant packed full of vitamins and minerals - vitamins A, C, K, iron, magnesium, calcium, potassium and more! It grows abundantly across North America and starts coming up in early spring so you likely have some growing near you! They like wet, rich soil and the largest patches here at Cedar Dell are near seasonal waterways and damp areas in the forest.

They have heart shaped, toothed leaves, that grow in alternating pairs along a tall stalk. In early spring the plants are only a few inches tall and I usually discover then when my ankle accidentally brushes against one. They grow to be over 6 feet tall and produce small flowers in the summer. Young leaves taste best so this is a great time of year to harvest them.

The stinging nettle gets its name from the hairs that are on the stem and underside of the leaves. When you touch the hairs, they break and release a toxin that causes skin irritation. Some people experience just a mild irritation but others experience itching, stinging, and even blisters. The taste and health benefits of this plant are worth the effort! Wear long sleeves and gloves to harvest them and use tongs when cooking. Heat deactivates the stinging hairs, as does drying the leaves.

Ways to enjoy stinging nettles:

• Dry leaves and steep in hot water to make an herbal infusion. Kids at our homeschool classes love it mixed with mint and lightly sweetened with honey. Drink it hot or iced.

• Saute as you would any other tender green, such as spinach.

• Add leaves to soup or stews.

• Briefly heat leaves to wilt, then chop and add to your favorite biscuit, bread, or savory muffin recipe.

• Make pesto to enjoy with pasta, as a sandwich spread, salad dressing, or vegetable dip. Our favorite recipe is listed below!

Nettle Pesto Recipe

Ingredients:

• fresh nettle leaves - approximately one cup, measured after they’ve been blanched*

• 2 - 4 cloves of garlic

• 1/4 - 1/2 cup of nuts - pine nuts, cashews, walnuts all work well (We use the higher amount of nuts because our kids love this pesto and the extra protein makes us feel a little better when this is all they eat for dinner.)

• 1/4 cup parmesan cheese or nutritional yeast

• Approx. 1/2 cup olive oil

  *it’s hard to estimate the amount of fresh nettle leaves used in this recipe. If, after blanching what you’ve collected, you find you have more or less than one cup , adjust other ingredients accordingly. Exact ratios of ingredients are not critical when making pesto.

Prepare the nettles: Blanching, or flash boiling the nettles will deactivate the stingers. Heat a pot of water to boiling. Using tongs, place one tong-full of leaves into the water and boil for 60 - 90 seconds. Remove and place leaves in a bowl of ice water. Repeat until all leaves have been blanched. Remove from ice water and press between towels to remove as much water as possible.

To make the pesto:

• Toast nuts in a hot, dry skillet, stirring often until golden. Remove and let cool.

• Roast garlic by placing in hot skillet and heating until skin becomes charred. This mellows the sharp flavor of the garlic. Let cool, then remove cloves from the skins.

• Add nettles, nuts, garlic, and parmesan (or nutritional yeast for dairy-free pesto) to blender or food processor.

• Add oil a few tablespoons at a time and puree until you reach your desired consistency. For a dip or sandwich spread you may only need a few tablespoons of oil, while using closer to 1/2 cup will make a thinner pasta sauce.

• Enjoy it right away or refrigerate in an airtight container.