“Keeping the simplicity and wonder of the wilderness alive”

What great spring wild edible plant is pushing its head up on the west coast this time of year?

The Stinging Nettle.  (Urtica dioica)

Many people who have unknowingly come across this sturdy perennial and have been ’stung’ by its tiny hairs, are loath to even consider enjoying this hearty, nutritious, and delicious edible plant.

If you ever needed to supplement your food needs and were lucky enough to come across this plant in springtime, you would be one happy forager.

There is much to learn about this plant, and we cover it in both our Oregon and California advanced wild edible plants weekend courses and Circle Camps.

Stinging Nettle

I grew up with this intimidating plant as a youngster in northern California.  We had a large and dense stand of nettle on the way to the creek that our resident deer and Sasquatch ( Big Foot does exist, and he is eating all the nettle in my patch!.)  had made a trail through.

I learned to walk with arms parallel to my body to protect from the burning sting I would receive if was careless enough to brush my hand or leg across the hairy stems or the underside of the leaves.

The stinging nettles have tiny hairs that are hollow, and when the fragile hairs are broken they release formic acid which causes a dermis reaction, an irritating rash on the skin. Sometimes expressed as a burning sensation. This is the same acid that you might find if bitten by a red ant.

But unbelievable as it sounds, these wonderful plants are very edible and if your are hungry, a sumptuous feast!

They have hollow square stems about a quarter of an inch thick, covered with stinging hairs. When mature the stalks can be from 5 to 8 feet tall.
The green leaves are 2-5 inches long, coarsely toothed, and opposite.

The bark of the stem is made up of very strong fibers, so strong, Bow string can be made from the cured fiber.
The coastal peoples of the northwest used the nettle fiber for all types of rope and string applications.

Stinging Nettle Leaf, see the fine hairs on the stem.

What part of the plant to we eat?

You will want to harvest the tender young stinging nettle leaves near the top of the short stalks in early spring.
Use gloves to pick a few leaves from each plant, no need to strip each plant completely.

And by the way, cooking the nettles, even briefly, they loose their ability to sting, and are safe to eat.
Also in the process of drying the leaves will not sting.

They generally grow in large numbers together, so it does not take long to harvest all you need.
To eat the tender leaves, rinse well, and steam or boil them like you would spinach. And they are excellent in omelets!

We also like to dry a pound or so of the nettle leaf each year to add extra nutrition to our tea, stew and soup during the long wet Oregon winters.
The leaf itself makes a hearty soup or tea, fresh or dried. An amazing plant, and one on the most important plants to get to know if you are interested in supplementing your diet with wild plants.

The leaves when older, mature, become inedible because of their toughness, but the tough leaves still can be used to make very good tea and hearty broth.

Nutrition

Stinging nettles are extremely nutritious and high in vitamin C, A, are higher in protein then most any other green vegetable. Very high in calcium, potash, magnesium, and iron.
Nettles are a very safe and nutritious plant to eat.
I eat them raw, fresh off the plant. And yes, most of the time without being stung. I do however, prefer them steamed.

Happy foraging!

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