Some herbs are so familiar to us -- basil, rosemary, parsley, cilantro. These are the classics for culinary use. They are easy to spot in the grocery store and used in countless recipes to enhance the flavor of food. But are we aware of the number and variety of herbs that are not-so-familiar yet offer a wide range of nutritional value?
While pleasing our palate, herbs act as powerhouses of nutrition to enhance our health and vitality. Many of these "powerhouses" are less familiar to us and grow much like the weeds in our backyard. Nettle, for instance, is so common it can be found growing wild in roadside ditches and along river banks all over North America. And, the best part is, this common "weed" is packed with vitamins A, C, D, and K and contains a host of minerals, including iron, manganese, calcium, and potassium.
The most widespread species of nettle is the stinging nettle (urtica dioica), named for the sharp stinging hairs (called trichomes) on its leaves and long stem. These trichomes inject histamine and other chemicals when in contact with skin that leave a burning sensation for a short period of time. From its green serrated leaves and small green (or often brown) flowers down to its very root, every part of this perennial plant serves some medicinal purpose.
Nettle is considered a tonic, a blood purifier, a detoxifier of metabolic waste (including uric acid and bacteria that cause urinary tract infections and kidney stones), and a diuretic treatment for urinary retention in cases such as benign prostate hypertrophy (or BPH). It has also been found that nettle can be effectively used in the treatment of anemia, diabetes, asthma, arthritis, skin disorders such as eczema, seasonal allergy symptoms, insect bites, burns, and wounds (including hemorrhoids and nose bleeds). Nettle is also known to alleviate digestive problems such as diarrhea, regulate menstrual flow, increase a nursing mother's milk supply, and even serve as a scalp astringent by stimulating hair growth, controlling dandruff, and increasing shine.
Rich in vitamins and minerals (see Nutrition Information -- above right), nettle makes a fabulous addition to our holistic approach to health. It is commonly brewed as a tea or eaten as a vegetable, and when cooked, its flavor is similar to spinach and cucumber. Consequently, you can easily substitute nettle in any recipe that calls for spinach. (Always remember to parboil or blanch your nettle to neutralize its stinging capacities!)
The fresh, young leaves and shoots can be eaten raw when gathered (wildcrafted) in early spring before the plant starts to flower, but the leaves from a flowering plant should be thoroughly cooked (preferably by steaming or blanching) or dried to neutralize the cystoliths (the gritty particles on the leaves that can irritate the kidneys and urinary tract).
Dried nettle can be stored in an airtight container and kept for up to one year. But, in order to prevent it from spoiling, it should not be washed prior to drying.