ENJOY
THE DELICIOUS NETTLE:
An
excellent food, medicine, and fibre source
[Nyerges is the author of “Guide to
Wild Foods,” “How to Survive Anywhere,” “Foraging California” and others. He has led Wild Food Outings since 1974, and
he lectures and writes on natural sciences and ethno-botany widely. His website
is www.SchoolofSelf-Reliance.Nyerges.com,
or he can be reached at School of Self-Reliance, Box 41834, Eagle Rock, CA
90041]
This year, our rains came late, and many of the
early spring natives and exotics hardly grew up at all. There was an abundance
of chickweed, various mustards, mallow, and nettles this year, all non-natives
and all very nutritious.
At one of my hiking spots, I noticed last week that
there were contract city workers around our parks with their weed whackers
beginning their annual decimation of the useful foods and herbs that have
sustained millennia of people, just for the picking. This is part of our culture’s current schitzophrenia
– we talk “green” and how we want to be healthy and save ourselves and save the
earth, yet, the very plants that can save us are weed-whacked, sprayed with
Roundup, and tossed into the trashcans.
I can’t change the world, but I did tell my friends to collect all the
herbs they are able to get before they are all cut down.
city workers weed-whacking chickweed and nettle
Of course, I understand the other side – city
officials don’t want nettles growing around parks where children might sting
themselves. Never mind that the sting
can actually be a benefit to offset future arthritis --- the city doesn’t want
the liability. So, at this time of the
year, vast acreages of nettles and other useful wild plants are cut down and
unceremoniously poisoned and killed. Did I also mention that these very plants
can be purchased in decorative boxes in the herb section of Whole Foods and
other such markets?
This year, I have collected large volumes of
chickweed, mallow, hedge mustard, and nettle.
Most of it I dry. I used the
powdered chickweed in an insect repellent, the mallow for a mild cough remedy,
and the hedge mustard makes a spicey powder to add to other dishes. But the nettle is the one that I can never
get enough of.
Often during this time of the year, I get an allergic
reaction when I’ve been under and around the trees that produces lots of pollen
and cottony-fluff, like willows, and cottonwoods, and cattail, and oak.
I’ve tried numerous remedies over the years to combat the allergy, but
all with limited success. It just won’t work to stay out of the woods.
Here are some of the many ways I used the nettle
greens: I make an infusion of the
nettle leaves (dried or fresh) for allergy, and I drink it pretty regularly in
the evenings. It has helped to relieve congestion and improve my ability
to breathe. It seems to work even better than my old standby, Mormon tea.
I also add the fresh, dried, or frozen nettle
greens into my evening soup. The soup is enjoyable and tasty. In fact, nettle is one of the tastiest wild
greens out there, and widely under-rated.
Sometimes I just cook nettle greens like spinach,
and I even drink the water because it is so flavorful. I add it to various
soups and stews, egg dishes and omelettes, and even burritos.
Sometimes, if I want a quick meal, I’ll make a
package of ramen noodles, and add lots of nettle and onion greens. I’ve also added the dried or fresh leaves of
nettle to spaghetti sauce. Powdered,
I’ve added nettles to pancake batter to increase the protein content and improve
the flavor or the pancakes. I’ve not yet
tried making pasta with nettles, but a friend of mine routinely dries and
powders various wild greens, mixes it 50/50 with flour, and runs it through a
pasta machine to make some unique pastas.
Years ago, I would periodically
meet people who survived the hardships of World War II, and among other things,
they spoke of how nettles saved their lives.
Usually, they would say that nettles and cattails, two widespread common
plants, had enabled them to make meals. Until recently, I thought they were
exaggerating because I hadn’t been aware of the versatility of nettles, and how
it’s really a nutritional powerhouse.
ALL ABOUT NETTLES
Stinging nettle (Urtica dioeca) is
a fairly common plant throughout most of North America, as well most of the
rest of the world. It is one of the
plants that you always see on the charts of “noxious weeds” published by
companies such as Ortho and others, letting you know that their product will
effectively wipe out these “worthless plants” in your gardens.
The reason why so many people
dislike stinging nettles is because when you brush up against it, you break off
the tips of tiny hollow needles that are filled with formic acid, and you get a
stinging reaction. This reaction is short-lived, and can be remedied by rubbing
the skin with chickweed or curly dock,
or even wild grasses.
Nutritionally, nettles is a good
source of Vitamin C and A. According to
the USDA’s Composition of Foods, 100 grams of nettle contains 6,500 I.U.
of Vitamin A, and 76 mg. of Vitamin C. This amount contains 481 mg. of calcium, 71
mg. of phosphorus, and 334 mg. of potassium. This amount also contains 5.5
grams of protein, a lot for greens, though not complete protein.
Herbalist Michael Moore, author of Medicinal
Plants of the Mountain West, describes nettles as a diuretic and
astringent, and he advices the tea for use in cases of internal bleeding.
In general, nettles are found growing in
the wild near streams, in moist soil, in rich soil, and often near raspberries
and blackberry vines. And in the urban
areas, it seems to grow everywhere: along roads, in fields, backyards, gardens,
and at the Highland Park Farmers Market, I’ve found it growing in the cracks of
the sidewalk.
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