Why on earth are farmers markets advocating distribution of the stinging nettle? This weed is adorned with nasty, hollow hairs that when they make contact with bare skin, will puncture and produce a stinging sensation similar to a needle prick. So why are they displayed among kale, collards, lettuces, and mushrooms?
Nettles, despite their bad rap are actually incredibly delicious and nutrient-dense. Forty percent of the weed is bio-available protein, one of the highest plant proteins you can consume!
If you were to combine spinach with broccoli, you would achieve the flavor profile of the nettle, and can now imagine them being worked into pasta dishes, pesto, soup, chutneys, and other delicate spring fare. Not only are they rich in protein and savory flavor, they are known to reduce spring allergy symptoms, and are abundant in Potassium, Iron, Vitamins A and C, Manganese, and Calcium.
So how do you prepare and safely handle the dichotomous nettle?
1. Always apply gloves or use tongs to handle raw nettles.
2. You need to blanch nettles to stop the sting. In order to do this, first prepare a large bowl with ice, and cover with water for an ice bath. Set aside.
3. Next, bring a large pot of salted water (64 ounces of water and 2 teaspoons sea salt) to a roaring boil, dunk the raw nettles, and let boil for one minute. This action deactivates formic acid (the source of the sting).
4. Transfer the boiled nettles to the ice bath, and cool for one minute then transfer again to a large colander to drain over another bowl. You can warm this reserved liquid and drink as a medicinal tea, a gentle soother to allergies and arthritis.
5. Once thoroughly drained of liquid, transfer nettles to a kitchen towel (a dark one) or three layers of paper towels to extract captured liquid. Roll up the nettles in the towel like a pastry pipe, and give them a really good squeeze. This will release the last of the liquid.
6. Use the prepared (and safe to touch and eat) nettles in your next spring recipe.
Spring Nettle and Pistachio Pesto
Ingredients:
1 cup blanched and chopped nettles (see instructions above). You will need to start with about 6 cups raw leaves
3 garlic cloves, peeled
2 tablespoons water
2 tablespoons fresh lemon juice
1 teaspoon sea salt
1/2 cup shelled pistachios
1/2 cup extra virgin olive oil
Preparation:
1. Combine nettles, garlic, water, lemon juice, and sea salt in a food processor fitted with an ‘s’ blade, and pulse until finely chopped and combined.
2. Add pistachios and pulse until fine.
3. With motor running on low, slowly add olive oil until emulsified.
4. Taste and adjust sea salt, and lemon juice to your liking.
5. Toss the pesto with cooked pasta or zucchini noodles, use atop grilled vegetables, layer between slices of fresh tomato and basil leaves, or add a dollop to puréed tomato or carrot soup.
