Despite the sting of their prickly leaves, stinging nettles are secretly both good tasting and good for you. The sting comes from formic acid in the hairy leaves, which is neutralized when cooked. Nettles are greens with amazing culinary and medicinal properties. They are high in iron, potassium, manganese, calcium and Vitamins A and C (and are also a decent source of protein).
The word “nettle” describes more than 40 different flowering plant species from the Urtica genus, which comes from the Latin word “uro,” meaning, “I burn.” The plant is native to Europe, Asia, Africa and North America, and is found wild throughout the continental United States. Nettles are readily available in spring and early summer.
Nettles are additionally used as a medicinal herb and reportedly can help in treating arthritis, anemia, hay fever and kidney problems, among other ailments. Dried leaves may be used to make a tea that is useful in alleviating allergy symptoms.
Look for young plants in spring and summer when you are ready to forage. Pick the leaves while wearing thick gloves and a long-sleeved shirt (and pants). When foraging, only pick the nettle tops (the top four leaves) and make sure the nettles are less than knee-high. Nettles are found in woodsy areas and forests, in natural grasslands, along fertile fields and riverbanks, and along shaded trails.
To cook nettles, wash, and drain, discarding the stems. Place the leaves in a pot of boiling salted water and cook for 1 to 2 minutes until nettles are wilted. Drain through a colander and press out any excess water. Nettles can be stored in an airtight container in the refrigerator for up to 5 days. Again, after cooking, nettles produce an entirely sting-free eating experience.
NETTLE PESTO
Makes 1-1/2 cups
Delicious with pasta, but also try adding nettles as a garnish for creamy soups, and fold into softened butter for a delicious topping for meats, fishes and vegetables.
5 cups or so uncooked nettles leaves and small stems
3 cloves garlic
4 tablespoons pine nuts or blanched almonds, lightly toasted
1/2 cup extra-virgin olive oil, plus more as needed
1/2 cup or so freshly grated Parmesan cheese
2 teaspoons finely grated lemon zest
Salt and pepper to taste
With tongs, place the nettles and garlic in a big pot of salted, boiling water for 1 to 2 minutes. Drain and immediately plunge into cold water to stop the cooking and to set the color. Drain again and wring dry in a clean tea towel. Coarsely chop both the nettles and garlic. You should have 1-1/4 cups or so.
In a food processor or blender, combine the nettles, garlic, pine nuts, olive oil, cheese and zest. Process in bursts to chop coarsely until a thick green sauce forms. The mixture can be as smooth or textured as you prefer. If the sauce is too thick, add a little more olive oil. Season to your taste with salt and pepper.
Pour into a glass jar or other container and top with a thin layer of olive oil to prevent the surface from discoloring. Cover tightly and refrigerate for up to 1 week or frozen for up to 3 months.
From Cooking Wild by John Ash