There is nothing more appealing than food that is free as well as healthy - but what if it comes with a sting?
Although they may seem a little unfriendly nettles are full of vitamins and minerals which are essential to good health including calcium, iron, vitamin A and D. They are particularly well known for their ability to help the body detoxify as they are a diuretic and help the kidneys release waste. This is a reason to avoid drinking nettle tea too close to bedtime - but a great reason to incorporate it into a morning routine as you prepare for the day with a detoxifying drink. They are also anti-inflammatory so may help with allergic reactions such as hayfever.
It is best to harvest them when they are shooting out new leaves which is now (April/May). Of course it is important to wear rubber gloves or gardening gloves to make sure you don't get stung. It is also a good idea to avoid nettles on roadsides (to avoid polluted plants) or along the edge of the path (to avoid dog mess).
Here are a few ideas for using your precious shoots!
1. Nettle Tea - Simply add a few sprigs to freshly boiled water and leave to steep for 2-3 minutes. If you cover with a plate while it cools you will retain all the healing benefits.
2. Green Smoothie - You can add nettles as a green in any green smoothie recipe. A nice combination is to simply put kiwi, mint, nettle and pear in the blender.
3. Nettle Soup - This is a lovely recipe to keep you strong in the lead up to summer.
Ingredients
½ carrier bag full of nettles, tops or young leaves
55g butter
1 large or 2 medium onions, finely sliced
1 large carrot, chopped (optional)
2 celery sticks, chopped (optional)
1 large garlic clove, crushed (optional)
1 litre good chicken, fish or vegetable stock
a pinch of freshly grated nutmeg (optional)
3 tablespoons cooked rice or 3 rice cakes
2 tablespoons thick organic cream or crème fraiche
salt and freshly ground black pepper
Method
Pick over the nettles and wash them thoroughly. Discard only the tougher stalks, as the soup will be liquidised. Melt the butter in a large pan and sweat the onion, plus the carrot, celery and garlic if using, until soft but not brown. Add the stock and pile in the nettles. Bring to the boil and simmer for 5-10 minutes, until the nettles are tender. Season with salt and pepper, and with nutmeg if you wish. Puree the soup in a liquidiser with the cooked rice or rice cakes (you will probably have to do this in 2 batches). Return to a clean pan, stir in the cream and reheat, but do not let it boil. Check the seasoning, then serve, garnishing each bowl with a swirl of cream and a generous sprinkling of chopped herbs.
Enjoy!
Josie.x
References:
Nettle Soup is featured in Hugh Fearnley Whittingstall's 'River Cottage Cookbook', published by Harper Collins, ISBN: 0002202042, price: 19.99
http://www.ncbi.nlm.nih.gov/pubmed/19140159
