Nettle Leaf

Nettle leaf is an extremely nourishing food. Nettle leaf is the leaf of the stinging nettle plant, a native plant in many areas of the United States that grows in wet areas such as meadows and creek beds. It is used in teas and tinctures for its vitamin and mineral content as well as for its blood purifier and anti-inflammatory properties. Studies suggest that it may have antioxidant and antibacterial properties as well (read more).

Anyone who has touched stinging nettle with bare hands can appreciate where the name comes from. Small hairs on the nettle leaves and stems will sting even with the slightest touch. The area may stay sore for days. Foragers wants to be prepared with leather gloves and boots to avoid injury. The video here is a testimony to that fact. However, brave nettle foragers should read our instructions below, in particular our great nettle rash remedy.

Nettle Leaf Uses

The most common use for nettle leaf is in tea. Commercial teas are available based on this bland-tasting plant that often have other flavorful herbs added. Those with access to fresh nettle can make tea fresh by placing nettle leaves and stems in a pot of boiled water and letting it steep. By a similar token, nettle leaf can be used to infuse broth for soup by placing the nettle stems in a hot bone broth or vegetable broth. Nettle leaf is available in tinctures that are often used topically on wounds. Nettle can be used as the base of a green soup, much like you would use spinach. In fact, nettle leaf in soups and sauces is fast becoming our family’s favorite use. We use our green soup recipe and replace other greens with nettle (or simply mix and match the greens we have on hand).

Nettle Tea

Because of the mineral content of nettle leaf and its use in alternative therapies, nettle tea is a popular remedy as well. Tea can be made with fresh or dried nettle leaf. To use fresh nettle leaf, simply place the nettle stem into a pot of water. Bring the water to boil, turn off the heat, and cover the pot. Let the nettle leaf sit in the hot water for an hour or more. Strain the nettle leaves out and use the rest for tea. You can make a large batch of tea if you have a fresh harvest of nettle or simply use several nettle leaves at a time and make a small cup of tea. More commonly, people will buy nettle leaf dried and use it to make tea, as you would make tea with any other tea or herb.

Harvesting Your Own Nettle

If you are hardy and adventuresome enough to forage for your own, here are a few point to consider:

• Is the nettle growing in soil relatively free from contamination? For instance, is it surrounded by farmland where herbicides have recently been used? Is the nettle growing in a damp area receiving run-off from the watering of farm animals – any farm animals? Is there a busy freeway nearby with all of its exhaust fumes? If you are unsure about the quality of the air or soil, by-pass this fresh nettle and keep looking.

• Is the nettle growing on private land? Most land these days falls in that category even when the land appears totally abandoned. If there is an obvious landowner, get permission to enter and pick. While nettle leaf is held in high esteem among the alternative health community, it is sneered at by those who have nettle growing on the front forty. Hence, most landowners will be happy to have you picking.
• Harvest in the early spring before the seed heads develop. Flavor is at its mild best. Harvest early in the day when the volatile oils are still up. Those oils are carrying the compounds you are looking for. If you plan to dry some of the nettle, be certain that the dew has evaporated. Not doing so could cause the nettle leaf to mold before it properly dries.
• Dress for combat or carry lambs quarters with you. The native plant in many areas, lambs quarters, will actually relieve a nettle rash. We describe more here. If you are without lambs quarters, long sleeved, long legged work clothes and boots or sturdy shoes are a must. Include the heaviest work gloves you can wear and still have the finger dexterity necessary for harvest. Sharp short-handled pruners work well. Long-handled loppers work even better. You can harvest nettle with the loppers and keep a comfortable distance from the nettle stems. Once the nettle stems are on the ground gather them together in a large box or similar container. You want to handle the nettle as little as possible to minimize your chances of getting stung.
• Stinging nettle is a perennial, meaning that the root clump lives and throws out new shoots each year. Better yet, each year the clump increases and puts out more shoots. The benefit to you is that when you find a patch of nettle that fits your specs, you can return to that spot year after year.

Drying Your Own Nettle

Once you have an established nettle site you will probably decide to dry some for winter use. The steps are simple:

1. Still dressed in your combat gear, gather nettle branches into small loose bundles. Tie the bundles lightly with twine.

2. Hang the bundles in a dark, warm area with good air flow. This could be an attic, a work shop, or a spare bedroom with a temporary clothesline rigged up. An out-of-the-way exposed beam with a row of finishing nails for hanging is a good option. The space needs to be dark, warm, dry and as clean as possible.
3. Check the drying process every few days. When the leaves reach a stage where they can be crumbled from the stem, you are ready for the next step.
4. Crumble the leaves into a large clean container and discard the stems. The stems will still be a bit moist and pliant. Spread the leaves out on a clean surface for a few more days of drying. This could be done on a collection of cookie sheets. But remember that the drying location still must be clean, warm, dry and dark with good air circulation.
5. In a few days your nettle leaves will be crispy dry and ready for storage. Canning jars are a good option: glass with a tight-fitting lid. Sterilizing the jars beforehand is a good practice. Just be certain that the jars are completely dry before filling with nettle leaf.
6. Find a dark cool place to store your jars and check from time to time for mold and little critters. If you follow these steps, it is unlikely that you will encounter either of these problems.

Where to Buy Nettle Leaf

Our favorite place to buy nettle is on this site that sells bulk herbs. Nettle leaf is a good one to buy. Foraging can be fun but takes time and has its own risks. It is far easier to buy in bulk and have a good supply on hand. That vendor has many other herbs as well. Buy nettle leaf and a number of items to keep the shipping cost down.

You can probably find bulk nettle as well from a local independent health food store that sells herbs in open bins, but even so, it can be difficult to find even in those situations. We buy online and buy some other herbs and spices while we are at it.

Vitamins

Nettle is an exceptional source of vitamin K. In the graph at right, the scale only goes to 100% of the recommended daily intake of vitamin K but you may notice from the table below that 100 grams of nettle leaf provides over 600% of the daily value of vitamin K, based on the USDA nutrient database. One cup of nettle is 89 grams; 100 grams is just over one cup. Vitamin K helps blood coagulate which makes this a great natural remedy for those whose blood does not clot quickly. Late in pregnancy, some women will drink nettle teas to ensure that their own and their baby’s vitamin K levels are optimal for the risks of blood loss in delivery.

Nettle is also a good source of vitamin A and it can be a minor source of B vitamins.

Minerals

The mineral profile of this wild plant is impressive as well with a strong amount of calcium, magnesium, potassium, and iron. Nettle leaf is a digestive aid which may help you absorb more of the minerals in the nettle itself as well as those from other foods in your diet.

Macronutrients

Vitamins

Minerals

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