Foraging Season
how to take the sting out of and savor the nettle
It is officially the time of year when we can get outside and harvest what the land provides. Although spring comes late in Wisconsin, it can feel like a forgotten season as it butts right up to summer. B has been out foraging asparagus, dandelion greens, and wild mushrooms, sadly, the morels evaded us this year. It has been just the last ten days or so that the stinging nettles have appeared, and they are much sparser this year than in the past.
Nettles are a nutritional powerhouse, flavorful and easy to work with… once you get past the stinging part! When consumed, they are a great source of calcium, magnesium, and iron. They are also a good source of protein and high in antioxidants1. There are many recipes that you can use nettles in; think of them as a substitute for spinach! There are also health benefits from drying the leaves for nettle tea.2 My favorite recipe, however, is nettle pesto.
Stinging nettles do what their name advertises, sting, so when harvesting (before they flower) and preparing, I always wear gloves. If you have arthritis, you may want to skip wearing the gloves, as the irritating stings are said to reduce inflammation and pain3. To prepare the nettles for consumption, the first thing that I do is take the leaves off the stems and blanch them in boiling water for about 45 seconds. I then use a salad spinner to wring the excess water out of the leaves, place them on a paper towel, and fluff them up to dry.
I use a fairly basic pesto recipe for proportions, and then I will change the greens or nuts to suit what I am harvesting.
3 Cups Greens (Basil, Nettles, Watercress, Arugula)
1/3 Cup Nuts (pine nuts are the traditional, but I love using hazelnuts or pistachios!)
1/4 Cup grated Parmesan cheese
2 cloves of garlic
1/4 Cup Extra Virgin Olive Oil (I eye this just to the desired consistency)
Dash of salt & pepper (to taste, the parm is a salty cheese, and many of the greens I use have a peppery component, so I do this after it’s all blended)
Blend it up in a food processor while drizzling the olive oil in, and you are all set! I love to use it on pasta, to dress a potato salad, or even as a marinade for meats. It also freezes well, so I like to make big batches!
Until next time,
I have made nettle soup before but have never tried pesto so will give it a go while the nettles are still young (and plentiful round here!)
I will never forget my shock at the deliciousness of nettles. I only remembered them as a nuisance as a child when my sisters would play in the woods behind our house!