This is our beginner’s guide to stinging nettles. All you need to know about where to find them, when to pick them, what they’re good for and how to use them!
Nettles. We spent our youth fearing them, avoiding them while out walking and being told not to touch them by our parents.
But now, it seems we can’t get enough of these prickly little plants. Health shops, cafés and even supermarkets seem to be stocking up on nettle products, all boasting about their potential health benefits. From nettle tea to delicious seasonal dishes, these once-dreaded weeds are having a bit of a moment.
But how much of it is true? And what exactly makes stinging nettles so popular?
Why Do Nettles Sting?
Most stinging nettles have tiny, needle-like hairs that pierce the skin and release a mixture of chemicals, including histamine and serotonin, which contribute to that familiar stinging sensation and itchy rash. It’s your body’s natural response to these irritants that makes you want to scratch.
Thankfully, once nettles have been properly cooked, their stinging hairs are no longer a problem, making them a surprisingly versatile ingredient in the kitchen.
How to Find and Pick Stinging Nettles
Nettles are relatively easy to identify. Their oval-shaped leaves narrow to a point, almost like an arrowhead, and have clearly serrated edges. When they flower during spring and summer, small greenish flower clusters hang from the stems.
Nettles are common wild plants and tend to grow in patches, so if you spot one, there are likely to be more nearby. You might also come across dock leaves growing close to nettles. These are traditionally thought to help soothe nettle stings when rubbed over the affected area, although there’s limited scientific evidence to support this remedy.
If you’re planning to forage for nettles, remember to put your gloves on first! The sting can be annoying, but with thick, protective gloves, long sleeves and trousers, you should be able to pick them safely.
Choose young, healthy nettle tops from a clean area away from busy roads, sprayed land and other potential sources of contamination. Make sure you’ve identified the plant correctly, and only forage where you have permission.
Once you’ve picked your nettles, wash them carefully and cook them thoroughly. Boiling or blanching neutralises their sting, making them safe to use in a variety of dishes.
What’s So Great About Nettles?
Why go through all the hassle of picking these pesky plants? Well, there are a couple of good reasons!
Taste: Once cooked, nettles have a flavour somewhere between spinach and cucumber: fresh, earthy and wholesome. They make a great addition to all sorts of dishes, adding a distinctive flavour and a splash of colour. Nettle leaves work particularly well in sauces, risottos, soups and even homemade pesto.
Nutrition: Stinging nettles contain a range of nutrients, including iron, vitamin C, magnesium and calcium. They’ve also been used in traditional medicine and cooking across different cultures for centuries.
Did you know?
Nettles have a long history of medicinal use, dating back thousands of years. Their fibres have also been used to make textiles for centuries, while nettle leaves were used in traditional remedies for joint pain during the medieval period.
5 Potential Health Benefits of Stinging Nettles
People still use nettles for many of the same reasons today, but modern research is helping us understand more about the plant and its potential benefits.
Although nettles contain valuable nutrients and have a long history of traditional use, not all the health claims surrounding them are backed by strong scientific evidence.
1. Nettles Can Support Your Nutritional Intake
Stinging nettles contain nutrients such as iron, vitamin C and other plant compounds that contribute to a balanced diet. Iron helps your body produce haemoglobin, which carries oxygen around the body, while vitamin C supports normal immune function and helps your body absorb iron from plant foods.
Adding cooked nettles to your meals is one way to enjoy a wider variety of nutritious, seasonal ingredients. However, they shouldn’t be relied on as a treatment for illness or fatigue.
2. Nettles May Support Healthy Circulation
Iron is essential for making red blood cells, while vitamin C helps your body absorb iron from plant-based foods. Because nettles contain both, they can contribute to a balanced diet that supports normal blood health.
However, eating nettles alone isn’t proven to improve circulation or increase red blood cell production beyond what your body needs.
3. Nettles May Help with Joint Pain
Nettles have long been used in traditional remedies for joint pain, including symptoms associated with arthritis. Some preliminary research suggests that nettle preparations may help relieve certain types of joint discomfort, but the evidence is limited and more research is needed.
Nettle tea is sometimes described as a natural diuretic, but there isn’t enough evidence to recommend it as a way to remove uric acid or treat joint pain. If you’re experiencing persistent discomfort, it’s best to speak to a healthcare professional.
4. Nettle Tea May Be a Relaxing Addition to Your Routine
There’s something comforting about a warm cup of herbal tea, and nettle tea is an easy way to enjoy the plant without much preparation.
Nettle leaves contain various nutrients, including some B vitamins, although the amount that makes it into your cup depends on how the tea is prepared. There’s currently limited evidence that nettle tea itself reduces stress or balances the chemicals associated with it.
Still, if you enjoy the taste, a cup of nettle tea can be a lovely addition to a relaxing evening routine.
5. Nettles May Have Benefits for Skin and Hair
Nettles are sometimes promoted as a natural remedy for skin and hair concerns, including spots, eczema and scalp irritation. The plant contains various compounds with anti-inflammatory and antioxidant properties, which has prompted interest in its potential uses.
However, there’s limited clinical evidence that nettles can treat eczema, clear spots or improve hair growth. Claims that nettles detoxify the body or cleanse cells should also be treated with caution.
If you’re considering applying nettle preparations directly to your skin, take care to avoid contact with fresh, stinging plant material and check with a healthcare professional if you have a skin condition.
How to Use Stinging Nettles
Nettle tea is a popular way to enjoy nettles, and it’s one of the simplest ways to incorporate them into your routine. But tea is just the beginning. You can also cook nettle leaves into soups, sauces, risottos, pasta dishes and other hearty meals.
Remember, fresh nettles can sting, so never eat them raw. Cooking them thoroughly neutralises their stinging hairs, making them much easier to handle and enjoy.
There are plenty of recipes online for a variety of hot dishes, so have a look and see what takes your fancy. Think of nettle leaves a little like spinach and use them in a similar way.
If you’re trying nettles for the first time, a simple nettle soup or a nettle and potato risotto is a great place to start.
The Best Place to Try Cooking with Nettles
A glamping trip is all about new experiences, so why not try cooking with nettles on your next getaway?
Whether you’re experimenting with a new recipe in your glamping tent or preparing a hearty meal around an outdoor firepit, it’s a fun way to make the most of the great outdoors. With a kitchen hob and outdoor firepit supplied as standard, you’ll have everything you need to get creative with seasonal ingredients.
So, why not swap the usual camping menu for something a little different and discover what all the fuss is about?
FAQs
What are the health benefits of stinging nettles?
Stinging nettles contain nutrients including iron, vitamin C, magnesium and calcium. They have also been used in traditional medicine for centuries, particularly in remedies for joint discomfort. While nettles can be a nutritious addition to your diet, evidence supporting many of their claimed medicinal benefits remains limited.
How do you identify stinging nettles in the wild?
Stinging nettles typically have pointed, oval-shaped leaves with serrated edges, growing in opposite pairs along a square stem. They are commonly found in gardens, woodland edges, hedgerows and other areas with nutrient-rich soil. Always make sure you have identified a plant correctly before foraging.
When is the best time to pick stinging nettles?
Spring is generally the best time to pick young nettle tops, when the leaves are tender and ideal for cooking. Choose healthy young growth from clean areas, wear protective gloves and only forage where you have permission.
How do you pick nettles without getting stung?
Wear thick gardening gloves, long sleeves and trousers when picking nettles. Use scissors to cut the young tops carefully and avoid touching the leaves or stems with bare skin. Wash the nettles thoroughly before cooking.
Can you eat stinging nettles, and how do you prepare them?
Yes, stinging nettles can be eaten once properly prepared and cooked. Wash them carefully while wearing protective gloves, then boil, blanch or thoroughly cook the leaves to neutralise their stinging hairs. Never eat fresh stinging nettles raw.
What do cooked stinging nettles taste like?
Cooked nettles have a fresh, earthy flavour often compared to spinach, with a slightly grassy taste. They work well in soups, risottos, sauces, pasta dishes and homemade pesto, adding a distinctive flavour and a splash of colour to your meals.
What are the benefits of drinking nettle tea?
Nettle tea is a popular herbal drink made by infusing nettle leaves in hot water. It provides a simple way to enjoy the plant, although its nutrient content varies and there is limited evidence that nettle tea treats specific health conditions or relieves stress.
Can stinging nettles help with joint pain and arthritis?
Nettles have a long history of traditional use for joint discomfort, and some preliminary research has explored their potential anti-inflammatory effects. However, the evidence is limited, and nettles should not replace prescribed treatments or medical advice.
Are stinging nettles good for your skin and hair?
Nettles contain plant compounds with antioxidant and anti-inflammatory properties, which has prompted interest in their potential benefits for skin and hair. However, there is insufficient clinical evidence to confirm that nettles treat eczema, clear acne or promote hair growth.
Can you cook stinging nettles while glamping?
Absolutely! Cooking with nettles can be a fun way to experiment with seasonal ingredients during a glamping holiday. Try making nettle soup, adding cooked nettles to a risotto or preparing a simple nettle sauce. Always make sure the plants are correctly identified and thoroughly cooked before eating.
Where can you find stinging nettles in the UK?
Stinging nettles are common throughout the UK and often grow in gardens, hedgerows, woodland edges and areas with fertile soil. If you plan to forage, choose clean locations away from busy roads and sprayed land, and check that you have permission to pick plants.
How can beginners start cooking with wild nettles?
A simple nettle soup is an excellent starting point for beginners. Wear gloves to harvest and wash the leaves, then cook them thoroughly and blend them with potatoes, onions and vegetable stock for a comforting seasonal dish. You can also substitute cooked nettles for spinach in many recipes.
Can dock leaves really soothe a nettle sting?
Dock leaves are traditionally used to soothe the irritation caused by nettle stings, but there is limited scientific evidence that they provide relief. If you get stung, avoid scratching the affected area, wash the skin with soap and water, and seek medical advice if you experience a severe reaction.
Are stinging nettles good for boosting your immune system?
Stinging nettles contain nutrients such as vitamin C and iron, which contribute to normal immune function and overall health. However, there is no strong evidence that eating nettles or drinking nettle tea directly prevents illness or provides a significant immune boost.
What can you make with fresh stinging nettles?
Fresh stinging nettles can be used in a variety of recipes, including nettle soup, risotto, pesto, pasta sauces and herbal tea. Once thoroughly cooked, nettle leaves have a flavour similar to spinach, making them an easy ingredient to incorporate into everyday meals.
Is foraging for nettles safe?
Foraging for nettles can be safe when you correctly identify the plant, wear protective clothing and pick from clean areas where foraging is permitted. Avoid plants growing near busy roads, contaminated land or areas that may have been treated with pesticides. Always wash and cook nettles thoroughly before eating them.