Hunter-gatherers foraged for seasonally available foods and with the spring season came an abundance of fresh, wild greens. Many wild greens like shotweed and dandelions are commonly considered weeds, and are neither desired nor used by modern man. Albeit, while these greens are bitter compared to commercially available vegetables,1 the variety and nutritional content in our diets have become limited2 through our reliance on grocery stores to source food for us.3
Spring is the perfect time of year to embrace the nutrient density these wild foods offer. Edible wild greens like quercetin4 are rich in phenols and antioxidants,5 provide significant alpha-linolenic acid,6 and contain high levels of bioavailable forms of minerals, like iron.7 Even in urban areas it is easy to experiment with foraged greens, and once you are armed with a basic education of how to prepare them, you can reclaim your foraging roots while also broadening your culinary prowess.
Stinging nettle, Urtica dioica, is a wild green that can be found alongside blackberry bramble, rivers, streams, or on cultivated farmland during early spring. Nettles are high in tannic acid, chlorophyll, iron, potassium, phosphorus, sulfur, and vitamins A, D, K, C and B complex. 8, 9 Nettles, prized as a natural health remedy for many ailments 10,11,12,13,14 are highly versatile and can be substituted in any recipe that calls for leafy greens, such as kale, chard, or spinach.
As their name implies, they will actually sting if not handled properly. This natural defense mechanism keeps most animals and insects away, thus preserving the plant from being eaten. However, we can avoid this consequence by wearing long sleeves and thick work gloves. The underside of each leaf is covered with hairs that contain a stinging liquid,15 which includes formic acid, histamine, acetylcholine and 5-hydroxytryptamine (serotonin)16 and it will leave a burning sensation on skin. If you are inadvertently stung, look for either jewelweed or dockweed leaves, which both frequently grow alongside the nettles. Crush the leaves to expose the juices and apply them against your skin.
Many farmers’ markets also offer seasonally foraged foods, including nettles. Care must be taken to deactivate the stinging liquid before eating. Simply heating the nettles, either through blanching or sautéing deactivates the stinging potential, rendering them completely safe to eat.
Stinging nettles can be transformed into Paleo pesto, hearty soups, as a filling for chicken breasts or boneless legs of lamb. This simple sauté highlights the fresh flavor of the nettles and makes a great vegetable side dish for any meal, such as alongside roasted meat.
