A stinging plant that is actually a superhero 

Have you ever jumped back after touching a nettle, shaking your hands after feeling that zingy sting on your skin? Here’s something you might not know: those prickly plants are also one of nature’s tastiest and most powerful wild foods. Rich in iron, calcium and vitamin C, nettles help  keep your bones strong, your blood healthy and your immune system ready for action. This plant actually contains more calcium per 100g than milk, and twice the iron of spinach. As long as nettles are correctly identified and cooked, they are safe to eat and they won’t sting your mouth when you eat them. Once they are steamed, boiled or sautéed, they become soft, safe and delicious.  

When to pick  

Nettles should be picked from March to the end of May from a spot that hasn’t been sprayed with pesticides and not too close to a road. Young nettles are tender, mild and full of vitamins but when nettles start to flower, the leaves will become tougher and can taste bitter and unpleasant!  

Myths  

There are plenty of myths about nettles: Did you know that dock leaves don’t actually work! 

You may have heard someone say “Rub a dock leaf on it!” after a nettle sting. Science tells us dock  leaves do not actually neutralise the sting. The relief often comes from the cooling rubbing motion rather than the leaf itself. In fact, it is heat that removes the sting completely.  

Another myth we hear is that nettles are weeds, with no real use. In fact, for centuries people across Ireland, and beyond, have eaten nettles in soups, breads and teas. They were even used to  make strong fibres for cloth long ago, imagine! Far from being useless, nettles are a nutritional powerhouse and one of the most generous plants you can find.  

Fun Fact  

Here is a magical plant fact. The stalky plants children pick to use as pretend swords – the ones  with a long brown seed head and a pale white collar around the stem – is called plantain. Crushing a plantain leaf, mixing it with spit and gently rubbing it on a nettle sting can reduce itching, swelling and irritation instantly.  Plantain contain compounds which possess antihistamine and anti-inflammatory properties.

With the right preparation, nettles can become a fun way for families to explore wild foods together,  learn about plants and cook something delicious, growing wild in our gardens.  

Recipe 1:
Potato and
Nettle soup 

This soup is so comforting and bursting with goodness.

Ingredients

• 1 tbsp olive oil

• 2 tbsp butter

• 1 medium onion chopped

• 1 small leek washed and finely chopped

• 1 large potato, peeled and diced

• 1 clove of garlic crushed or grated

•  salt and freshly ground pepper

• 1 litre chicken or vegetable stock

• 200g or 2 cups packed tightly with washed young nettle leaves 

Method

Heat a large heavy based saucepan, add the olive oil and butter. When the butter sizzles, add the onion, leek, potato and garlic and toss well. Season with salt and pepper and place a circle of parchment paper on top followed by the lid. Sweat on a gentle heat for 10 to 15 mins stirring occasionally until the potato is soft.

Remove parchment, add the stock and simmer for a few mins making sure the vegetables are soft. Add the nettles and simmer for another few minutes.

Purée and add salt and pepper if needed. Ladle into bowls and serve with a spoon of nettle pesto drizzled on top or a spoon of crème fraîche and a drizzle of olive oil.

Wild garlic flowers are also lovely sprinkled on top if available

Recipe 2: Nettle Pesto 

Pesto is so versatile, it adds so much flavour, as well as Vitamin A, C & iron. Use on top of soup, frittata, toss with pasta, in sandwiches.

Pick nettles from March to June from an area that has not been sprayed and away from the roadside. Wearing long gloves, cut the top two to three pairs of leaves. Wash well then place into boiling water for 30 seconds, then into ice cold water.

Ingredients

• 4 cups young nettle leaves washed

• half cup toasted cashew nuts or pine nuts

• 2 tsp lemon juice

• 1 large clove garlic, crushed or grated

• Salt & freshly ground pepper

• half cup extra virgin olive oil

• half cup finely grated Parmesan (ideally parmigiana reggiano)

Method

Place nettles in a food processor with nuts, lemon juice, garlic, salt, pepper and olive oil. Blitz until smooth, then stir in parmesan. Place in sterilised jars and top with olive oil, store in the fridge.

Wild garlic leaves can also be used here instead of nettles and they do not need to be blanched.