News and Notes from The Johnson Center
Every Nettle Has Its Thorns
JCCHD | Wed, July 10, 2013 | [Family and Food]
Nettles are often overlooked because these plants really do sting. However, taming one is easy and the payoff is worthwhile. Stinging nettles have a pleasant earthy green flavor with a hint of pepper, and they can provide some relief from urinary discomfort, joint pain, and seasonal allergies.[1]
Health Benefits
Ironically, stinging nettles have been a pain-relief remedy for over a hundred years. The chemical responsible for the sting decreases the sensation of pain by reducing inflammation. Research suggests that the pathways that transmit pain signals are also disrupted.[5]
Additionally, nettles are a natural diuretic that helps cleanse your body of toxins and lower blood pressure. Diuretics work by stimulating sodium production in the kidneys. As a result, urine has a higher concentration of salt and removes toxins and water from the blood supply. [2]
Stinging nettles are high in protein and calcium. They are a good source of magnesium, potassium, zinc, and vitamin A, B, and C. Nettles can help you:
• Fall asleep and stay asleep. Magnesium is known to promote healthy sleep patterns.[3]
• Maintain a defensive immune system. Zinc intake is directly correlated to a healthy immune system. It is responsible for many functions such as increasing efficacy of white blood cell action and decreasing susceptibility to pathogens.[4]
• Keep flexing your muscles. Calcium is needed for proper muscle function. Your muscles will not contract without it. Replenishing your supply is important since calcium is eliminated daily through urination, defecation, and sweat.[6]
Handling and Preparing Nettles
Use rubber gloves and cover your skin when handling. If harvested in April, nettles are young, tender, and easier to manage. Mature nettles have tough stems, therefore only the top leaves are removed.
Nettles are safe to eat once blanched or dried. To clean, submerge in cold, salt water for a few minutes. It’s also a good idea to stir them to draw out any bugs. You can transfer the clean leaves to a pot of boiling water. Boil for a few minutes to denature the chemical responsible for the plant’s sting. You can also transfer cleaned nettle to a lettuce spinner for drying. Once dried, they last a few weeks in the refrigerator.
Nettles can be used interchangeably with spinach, kale, and chard. Compared to spinach, they have more calcium and fiber. Try them in a tea, pesto, or soup.
Nettle Tea Recipe
From http://www.bbcgoodfood.com
Ingredients:
• 1 cup of nettle leaves (older leaves are sweeter)
• 4 cups of water
• 1 Tablespoon raw honey
Directions:
1. Combine nettles, water, and honey in a large sauce pan.
2. Bring to boil for 15 minutes.
3. Taste and add more honey as needed.
For Iced Tea:
4. Let tea cool for 30 minutes then transfer to the refrigerator for 2 hours.
5. Serve with ice.
Dairy-Free Nettle Pesto
Modified from http://www.liverightbehealthy.blogspot.com
Ingredients:
• 1 cup nettle leaves
• ½ nuts (almonds, walnuts, or pine nuts)
• 2 - 3 garlic cloves
• ⅓ tsp salt
• ¼ tsp pepper
• ¼ cup melted coconut oil
• 2 - 4 Tablespoons olive oil
• 2 -3 T lemon juice (optional)
• ½ cup of vegan parmesan or Romano cheese (optional)
Directions:
1. Place all ingredients in a food processor and blend until creamy.
2. Store in the refrigerator.
Article Resources
1 http://www.herbwisdom.com/herb-nettle.html
2 http://www.mayoclinic.com/health/diuretics/HI00030
3 http://www.webmd.com/sleep-disorders/living-with-insomnia-11/natural-solutions
4 http://ajcn.nutrition.org/content/68/2/447S.full.pdf
5 http://umm.edu/health/medical/altmed/herb/stinging-nettle
6 http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1573
