Cooking with Nettles

This Month’s Recipes: No recipes this month.

by Chef Brian

Searching for fresh, local produce in early Spring can be a little disappointing. While the season brings freshness with flowers in bloom, the same root vegetables of winter sit on the grocery shelves. Until the farmer’s market season begins, you have to become more resourceful to find something seasonal. Fortunately, an answer can be found during a walk outside. Stinging nettles (Urtica dioica), are prolific in the Northwest, preferring areas with moist, rich soils in shady areas. Mostly regarded as a nuisance, nettles have a remarkable number of health benefits. To name a few, they help rid the body of toxins, aid digestion and circulation, and reduce inflammation. Nettles are also a good source of Vitamins A and C, potassium, and phosphorous.

Nettles have a long slender stalk with heart shaped leaves. Each pair has saw toothed edges and furry bristles. Whole plants, ideally harvested between six inches and three feet in height, can be pulled easily from the ground. Care must be taken while harvesting and handling nettles. They cause irritation and a painful rash on contact. Wearing gloves and long sleeves is recommended.

Nettles must be cooked in order to enjoy. Blanching them whole in boiling water for 1-2 minutes, then transferring to an ice bath, will neutralize the sting and leave you with vibrant, tender leaves. The flavor is similar to spinach. These can be cooked further as a nice addition in soups, stews, and stir-fry’s. Or simply puree the leaves in a smoothie or pesto. Steeping the leaves in a tea is also a remedy for congestion.

Below you’ll find a simple recipe that highlights the herbaceous flavor of nettles. This pesto is great with pasta, fish, and chicken dishes.

As always, I welcome your feedback… how you liked the recipes listed here, what recipes you’d like to see for future newsletters, or things you are curious about. Connect with us online too!

Bon Appetit!

Chef Shana
Ready, Set, Eat!