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Stinging Nettles

We have quite a nettle patch at the allotment. You might be tempted to eradicate it as a weed, but it's a wonderful edible with an important role in our ecosystem.

Scientific name: Perennial nettles (Urtica dioica)

When to see: Year-round. Best eaten when tender so early to mid spring is when they’re at their seasonal best or new shoots.

Grows: Seemingly everywhere.

Height: Up to about 1.2m (but can be much taller)

How to identify: The green, arrow shaped leaves have a  serrated edges, and the underside is covered in small stinging hairs with some on top. The sting is characteristic. Nettles have tough, erect stems that are very fibrous and covered in small stinging hairs. Green to red/purple in colour.  Further identification help from Wild Food UK

Lookalikes: Possibly confused with white deadnettle (does not sting and has white flowers).

Ecosystem: If you can leave a patch, they are great for butterflies in particular - especially Red Admirals and Painted Ladies, Peacocks, Small Tortoiseshells and Commas. Young ladybirds live on nettles as they grow and develop.

Parts used for food:  Tops of the plant (top 5 - 8cm) and seeds.

Nutrition: Nettles are packed with nutrients. High in Vitamin C, Vitamin A, and full of calcium, magnesium, iron, and potassium, they are also a good source of protein.

Cautions: They sting! Gloves advisable!

Herbal medicine uses: Robin Harford includes some medicinal properties here and Plants for a Future 

How would you eat nettles:

When cooked, nettles are much like spinach and reduce to about a quarter of their fresh amount when cooked. they can be steamed or sautéed (Spruce Eats recipe).

The seeds are edible but need to be dried or cooked first. Nice to sprinkle on salads.

The Guardian has a recipe for nettle spanakopita

Countryfile has some great recipes including:

- nettle beer 

- nettle crisps (pictured)

- nettle pesto 

BBC Good Food recipe for Nettle Soup

Robin Harford has some wonderful recipes including:

- nettle seed and cheese straws

- nettle gnocchi 

- nettle soup

Lower parts of the plant have been used for yarn. We use it for fertiliser.
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