Gardening Series: Growing and using Stinging Nettles

Stinging Nettle [Urtica Dioica] can be found growing throughout most of the continental United States especially on the East and West coasts but also making it's way into the interior.  There is both a native variety and one introduced from Europe that is well established. However both share similar characteristics and nutritional profile.  

The European variety is a bit extra "stingy" and is the one i'm growing here. Wear gloves when picking or transplanting.

The plant boasts a quite commendable nutritional resume. Being a good provider of Vit A, Vit K, a number of B vitamins, Iron, Calcium. Magnesium, Phosphorus, Potassium and even some sodium. Two things of particular mention: Stinging Nettles are a non-fruit Vitamin C source in fairly good quantity.  In a situation where obtaining fruit or supplements wasn't an option, foraging for Nettles for soups or tea could help someone meet daily C requirements (another good source is pine needles for tea).  Stringing Nettles also have good protein content, for a plant source, with most amino acids. 

Medicinally it is claimed to be used for prostate health (in particular prostatic hyperplasia which affects most men in age), season allergies, hypertension, mild arthritis and managing blood sugar.

The one pictured here in the big wood planter started as a tiny plant, no more than a few leaves, dug up from the forest floor in spring, years ago.  In less than a year it grew out to fill the entire container.  It dies back in winter (as least here in zone 5b) and comes back on it's own.    It requires little to no fertilizer and almost no attention.  Only in very dry spells do i even add water to it.

To use:  In mid-spring to early-summer harvest tips (top 4-6 leaves from each stem) for use in soups and teas. The stingers dissolve almost immediate when they come into contact with hot water.  After cooked or steeped for a minute or two they are safe to eat.   Into the summer the growth gets more rough and less tender so we tend not to harvest.  Flowers also form at this time. In the autumn there is typically a short window where new tips are available and I try to harvest what i can then.

The leaves are typically the part used for allergies, hyper tension, arthritis and blood sugar.  Health aside though, it is a delicious addition to any soup or tea pot. Some people make an alcohol extract for medicinal use.

During the winter after the plant has died back i cut back all the stems.  This is when the roots can be harvested.  Since nettle plants will fill any size container they are placed in harvesting roots not only provides good nutrition and food for us but also gives new space for the plant to expand the following year.  The roots can be chopped and added into soups, and either used straight or roasted as a tea.

The roots is the part of the plant most used for prostate health.   Health aside it's a great addition to the winter soup pot.

If you encounter one outdoors and have at least one glove or cloth on hand consider digging a small one up with roots and transplanting it back home for endless delicious, albeit a pit pokey, nutrition!