Nettle leaves are perishable, so it is best to cook them shortly after you receive them. It is better to store them in their cooked form for a few days until ready for use.
Nettles have pointy leaves, are dark green in color and are considered a weed by many. Nettles have little fibers on the stems that contain formic acid which will give you a “stinging” sensation if you touch them before they are cooked. This is their own built-in defense mechanism which helps them survive in the wild.
Nettles need to be handled carefully, especially before they are washed and cooked. They have little fibers on the stems that contain several different compounds including formic acid, which will give you a “stinging” sensation if you touch them with your bare skin. Cooking destroys the stingers so you can then safely handle them with bare hands. If you do get a little sting while handling nettles, it generally subsides within an hour. If the sting does persist you may find it soothing to apply a little aloe vera or make a paste with baking soda and water and put it on the affected area.
Here are some recommendations for handling them. First, many of these stingers are removed with vigorous washing, which we’ve already done for you. Even though we’ve washed them, I would still recommend you handle them carefully and avoid touching with bare hands prior to cooking. Some people are more sensitive to their sting than others, which is why we’ve also put them in a plastic bag to make it easier to get them home without touching them. You can use the bag as your “glove” to hold the bottom of the bunch while you carefully remove the twist tie. We do recommend you wash them in a sink of water after you’ve removed the twist tie. While you are washing them, bring a big pot of water to a boil. Transfer the nettles from the sink to the boiling water using a pair of tongs. Boil them for 2-3 minutes and then transfer to a bowl of ice water to cool them. Now you can handle them with your bare hands.
Please note, we recommend cooking nettles before eating them. While most people eat nettles cooked, you can eat them raw as well. If you choose to eat them raw, we would advise you to do so in a form that requires them to be chopped finely either with a knife or in a food processor, such as nettle pesto. Some individuals may be sensitive to eating raw nettles, so if you have any hesitancy we’d recommend blanching or thoroughly cooking the nettles before you eat them.
Some of the lower portion of the stems may be tough, so only use the leaves and tender upper stem portions. You can pluck or cut these off the main stem after they are cooked. Alternatively, you can hold each stem (with your gloved/bagged hand) and use a pair of scissors to snip the tender leaves off the main stem before you cook them.
The cooking water makes a beautiful tea, so don’t discard it. You can drink the tea either hot or cold and mixed with honey and lemon. The water can also be used to cook pasta, rice, etc. Nettles are often used to make soup, but you can also use them in pesto, or risotto and pasta dishes. Nettles may be substituted for spinach in any recipe calling for cooked spinach as they have a rich flavor similar to spinach, but even better! They pair well with eggs, dairy, mushrooms, asparagus and other spring greens.
Health & Nutrition: Nettles are very nutrient dense and we consider them to be a “Wisconsin Super Food.” They help our bodies wake up after a long, cold wet winter and help us purify our blood and cleanse our bodies. They have anti-inflammatory and anti-histamine properties. They are high in protein as well as carotenoids, chlorophyll, iron, calcium, magnesium, zinc, potassium, selenium and vitamins B, C, D and K. Wow—that’s a lot of nutritional goodness in one plant!
Cultural & Historical Background: Nettles actually originated in Europe and Asia, so are a familiar vegetable in many of the cuisines from these regions.
Growing Information: We wild harvest nettles on our farm, but also plant them in the field.
