Stinging nettle is our underrated and often overlooked superfood that we don't even need to open our wallets for as it grows everywhere. It is native to river banks, grassy places, hedgerows, and woodland clearings and thrives best in moist soils high in nitrates. Its scientific name, Urtica dioica, comes from the Latin word uro, which means “to burn,” because its leaves can cause a temporary burning sensation upon contact. Ancient Egyptians used stinging nettle to treat arthritis and lower back pain, while Roman troops rubbed it on themselves to help stay warm.
In Slovenia, we have an old folk saying "Neither hail nor hoarfrost harms nettles" indicating her extended use in folk medicine and her almost superpower status among the wild herbs.
Nettles’ young shoots and leaves are most often used in the spring against spring fatigue, to deacidify and detoxify the body. Nettle is a potent blood tonic and works wonders against anemia, as it regulates iron processes in the body. It is highly nutritious as it contains a whole range and incredible amounts of vitamins and minerals. One liter (or about one quart) of nettle tea infusion contains more than 1,000 milligrams of calcium, 5,000 IU of vitamin A, 760 milligrams of vitamin K, 15 milligrams of iron, and most B vitamins.
It is even believed that there is no trace element our body needs that can not be found in nettle. It is also high in amino acids, flavonoids, carotenoids, and polyphenols, and higher in protein than almost any other leafy vegetable. Truly a wild superfood not to be overlooked!
Even though nettle leaves are most often used in the spring and pack quite an enviable amount of goodies, we find even more dense nutrients in their seeds, which we collect in the fall. As the scientific name reveals (dioica=two houses) the plant is dioecious, which means they have male and female plants, but only the female plants will carry the nutritious seeds. The male plants produce pollen to fertilize the female, so be sure to pick the seeds from the right plant. Males have comparatively stringier flower clusters that tend to point across or up at the end, whereas the female clusters hang pointing down, which will be more profound with heavier riper seeds. They are best gathered when green or purple green and heavily hanging and pointing down. Once brown and dry, they are of no use.
Nettle seeds are considered a wild adaptogenic herb, meaning they are safe to use, while they help the body deal with stress, anxiety, and fatigue and create balance or homeostasis by gently regulating all the processes in the body. They support the adrenal glands, and the endocrine system, and stimulate an underactive thyroid. They act as a nourishing tonic while being a natural and gentle stimulant that can be used instead of caffeine. Nettle seeds will pick you up without causing a drop in energy as we see with caffeine products. Nevertheless, it is advised to not consume them too late in the day.
Nettle seeds contain triterpenes that have anti-inflammatory properties, which can help reduce inflammation associated with conditions such as arthritis or hay fever.
In old recipes, nettle seeds are soaked in red wine for at least ten days and used as an aphrodisiac that helps enhance libido. Nettle seeds may also ease enlarged prostate symptoms. Nettle seeds are also rich in fatty acids and vitamin E, therefore very beneficial for our skin, hair, nails, and nervous system.
Nettle seeds support the kidneys and contain choline, which is crucial for the functioning, strengthening, and regeneration of the liver. Acetylcholine is the most abundant neurotransmitter in our brains. It stimulates the nervous system (ANS), improving mood and heightening sensory perception, attention span, vigilance, and intuition. Acetylcholine disruption may be a primary cause of depression and possibly Alzheimer’s and muscle degeneration.
FORAGING AND DRYING NETTLE SEEDS
Pick nettle seeds from female plants when the seeds are green or purple-green, plump, looking healthy, and hanging and pointing down. Brown or dry-looking seeds are too old. Remember to wear gloves when you pick them! As always, make sure to forage responsibly and only take as much as you will need. I usually pick the top 1/3 of the plant, including leaves, stems, and seeds. Tie the plants upside down over a paper bag in a dry spot, and leave them to dry for up to a week. Some seeds will already fall into the bag by themselves, use gloves to snip off the rest of the seed clusters from the strings, discarding the leaves, stripes, and main stem. Sieve the seeds through the kitchen sieve to discard any threads or leaves. Keep them in a dark glass container. They’ll keep for up to a year when it’s time to harvest some again.
Nettle seeds can be consumed fresh (and kept in the refrigerator for up to a few weeks) or dried (they’ll keep for a year). They are pretty tasty and have a simple earthy flavor. If roasted they get a more nutty aroma. Nettle seeds can be made into a tincture, infused in the vine, or added to raw honey. They can be added to any meal, sweet or savory, or used in a teapot along with other herbs. They can be used in any recipe where you’d use seeds and you can freely add them to soups, smoothies, salads, homemade granola, breads, seed crackers, or use them in baking.
Nettle seed salt is a great way to sprinkle it on dishes. Homemade gomasio with salt, sesame, and nettle seeds is delicious too. I love to powder the nettle seeds and use them as a nutritious matcha substitute. As an afternoon pick-me-up, they work wonders in delicious energy balls or bars. They are good to have daily so I try to gather enough for the year ahead.
NETTLE SEED ENERGY BARS
This delicious recipe is by Danielle Prohom Olson and is one of the rare recipes that made it into my cooking repertoire (meaning I make it regularly) almost without adaptation. There are some notes on the ingredients, for example, I love to use homemade candied ginger (see recipe in notes) and prefer to use fermented seeds and nuts, as fermentation makes them more nutritious and far easier to digest. In my opinion, this is one of the more delicious and nutritious recipes with nettle seeds, so I wanted to share the goodness with all of you. Danielle created these nettle seed dandelion blossom bars for her sister-in-law who is an avid rower and asked her for a wildcrafted energy bar. And what a fantastic body-supporting energy bar it is.
Ingredients:
1 cup dried apricots
½ cup cashews
½ cup almonds
¼ cup sesame seeds
¼ cup hempseeds
2 tablespoons honey (optional)
1 tablespoon coconut oil
4 -6 tablespoons nettle seeds (how much is up to you!)
4 – 6 tablespoons of dandelion blossoms (or calendula)
2 tablespoons of candied ginger
pinch of sea salt
1 teaspoon cardamom
Notes on ingredients
For this recipe, you can use fresh or dried nettle seeds.
Ideally, you wanna use organic un-sulfured apricots, as they are much better for your health, although less colorful.
You can skip dandelion blossoms if you can’t find any at this time of the year. You can also use fresh calendula blossoms instead. I collect dandelion blossoms in spring, clean them, and freeze them to have some blossoms on hand throughout the year.
I find it ideal to ferment seeds and nuts because fermentation lowers phytic acid, which binds some minerals and proteins in less soluble complexes. Phytic acid’s role in nature is to prevent germination, and in the body, it prevents the absorption of certain micronutrients. The reduction of phytates is achieved by soaking or fermentation. The process is very simple: add a spoonful of lemon juice, apple cider vinegar, whey, or kefir to 250 ml of non-chlorinated, spring, or distilled water and soak your nuts and seeds in it (cashews, almonds, hemp, and sesame seeds). The acidified water should be warm (but not hot). Always keep the fermentation process at room temperature. Soak cashews, almonds, hemp, and sesame seeds for about 18 hours, then drain them. Dry them in a warm oven until crunchy.
I’m a big fan of homemade candied ginger and always have some in the pantry, but you can of course use some store-bought instead. Here’s how to make it yourself: clean and peel a fresh ginger root, then slice it thinly and evenly. Put the slices in a medium-sized pot, cover with water, and bring to a boil. Simmer for a few minutes then drain the sliced ginger (you can keep the fluid and use it as tea or tonic). Add the drained ginger back to the pot and add sugar (you can use white, brown, or even honey), ideally 1:1 (1 part ginger to 1 part sugar). Bring the ginger with sugar to a boil, reduce the heat, and simmer for about 30-45 minutes, stirring constantly, until all the fluid evaporates and until a thick candy consistency. While still warm, lay the ginger slices on a large cooling rack over a cookie sheet, separating the individual slices. Let the slices dry for a few hours until sticky, but not wet. Toss the slices in sugar to coat all sides. Leave the slices to dry (at room temperature, in a food dehydrator, or in the oven at the lowest setting and with the oven door cracked open). Store in an airtight container in a dark, cool place. It will keep for several months.
Preparation:
Line an 8-inch baking pan with parchment paper.
Pulse nuts until crumbly, then put them aside in a separate bowl. Pulse apricots until finely chopped. Add all the other ingredients to the apricots and mix until well combined. Finally, add the crumbly nuts to the mixture and pulse until well combined. Once the mass starts to stick together in a ball, the mixture is done.
Firmly press the mixture into the baking pan, using a glass to press it down, or spread it between two parchment papers with a rolling pin.
Place the mixture in the freezer for 30 minutes, then remove and cut into bars.
Place in an airtight container and store in the fridge for up to a month or in the freezer for longer.