Nettles (Urtica dioica) are one of my absolute favorite herbs. Wait — have I said that already about some other herb? Hey, it’s hard not to love them all. But nettles are definitely my favorite. Aside from being a powerhouse healing herb, it’s one of the most ignored (or feared, depending on how you feel about being stung) herbs out there. Next to dandelion, this “weed” is the one almost everyone wants out of their yards and gardens the most. (Of course, you can always do what I do: offer your services as a free weed-whacker and harvest all those good herbs for your own use.)
Nettles are the go-to herb of the natural healing world. “When in doubt, give nettles,” was the famous advice given by herbalist David Hoffmann. Nettles have been eaten as food, taken as medicine, and spun into fiber for hundreds of years. They are one handy, useful, nutrient-dense herb, and you will come to love them. I promise.
Nettles will grow in the wild pretty much anywhere there’s lots of moisture — in river and lake beds, septic systems, swampy areas, manure piles, and compost heaps. Find a patch and harvest in the early spring, before the nettles grow to full size and definitely before they flower. If you cut the plants back after flowering, you can usually coax a second crop later in the summer.
Note: Take a look at the plantain leaf in the photograph above. You’ll recognize it; you’ve probably been stepping on it for most of your life. Plantain is amazing for taking the sting out of nettles (and it just so happens that it often grows near the plant), as well as bites, cuts, and scrapes. Before you harvest nettles, have some plantain nearby. If the stinging is too much, chew up a plantain leaf (yup — chew it) to make a poultice and apply this to the sting. It will provide immediate relief.
Parts used: Leaves
How to harvest: Gather in wetlands and wastelands before flowers bloom
Effects on body: Detoxifying, cleansing, and nutrient-dense
Effects on mind and spirit: Eases exhaustion, frustration, and sensitivity
Safety first: Beware the sting — always wear protective gear when harvesting nettles and consume only leaves that have been dried, brewed, or cooked
Let’s begin with the basics: nutrition. Out of all the herbs we talk about in this book, or, heck, even could talk about (and that’s a lot), nettles are among the highest in protein. But wait! There’s more! Not only that, but nettles even aid in the digestion of proteins (as well as carbohydrates and fats) by building and cleaning the blood, toning and detoxifying the liver, and helping the kidneys become much more efficient.
But it’s not just protein we’re talking about here, although that’s important; nettles are also a really powerful source of iron (pregnant goddesses, listen up), vitamins, minerals, chlorophyll, and fiber. Don’t fall out of your seat yet, but nettles also contain an antihistamine that can nip those nasty allergies in the bud (especially the awful itchiness that arises in the eyes, nose, and soft palate).
So how does this bad-boy herb accomplish so much? Well, like all stories worth telling, it’s complicated. Let’s just say that nettles are closely linked to protein absorption in the body. Nettles facilitate the breakdown of protein into energy and nutrients. When your digestion and assimilation are improved, your energy level, allergic reactions, illness, and stress all get better.
Not only do nettles help digest protein, but they also help rid the body of excess protein. So, if you suffer from gout, arthritis, or overacidity (all those protein-related complications), nettles will help escort those troublesome proteins right on out of the body, bringing relief to acidic conditions. Overeating protein can also cause swelling in the lower extremities, pain in the kidneys, and pale or foul-smelling urine (anyone who has tried a high protein/low carb diet knows what I’m saying). Nettles will help the kidneys get back on track, removing the excess fluid from the body.
The stingers on a nettle plant look like tiny hairs.
Often, we can intuit a flower’s particular essence qualities just by examining the plant itself. Let’s begin with the sting. The sting of nettles is sharp and annoyingly difficult to remove (unless you have some nice, chewed-up plantain nearby, of course), but not long-lasting. Therefore, it stands to reason that if you’ve been “stung” in the past but are still holding onto that grudge, creating a soothing blanket of pity or stubborn chip-bearing, then nettles are probably the remedy for you. Alternatively, if you’re easily offended (or feel stung, so to speak) by criticism, others’ opinions, or harsh words, then nettles can protect you there, too.
If you’ve ever seen a field of wild nettles, you were probably impressed by this plant’s vast numbers and seemingly inexhaustible ability to reproduce, no matter what the caretaker, gardener, or landscaper tried. Nettles don’t care what you want or what you think of them. If conditions are right, they’re going to root in and take hold, and there is little you can do about it besides respect their ability to be completely and unfazedly themselves. So, if you’re a person easily pushed around, flowing in and out of trends, and susceptible to peer pressure, nettles can help you take root and develop a good defense (maybe not stinging, though; that’s a little harsh) to shield you from those outside forces.
Often, too, a plant’s flower essence will assist in healing the same physical ailments the plant itself heals. Insomnia, joint pain, frustration (the kind that follows any kind of chronic pain), and exhaustion are all helped by nettles’ essence.
Nettles are what we herbalists like to call an “Old World” plant, meaning it’s been around since long before written records were kept, when herbal lore was solely an oral tradition. Nettles, which grow abundantly in Europe as well as North America, were enormously popular medicinally, spiritually, and magically.
Almost across the board, nettles were used for protection against anything — illness; enemies; slander; unwanted spirits, energy, and curses. There’s a pretty powerful stinger on that plant, after all. Nettles protect with their sting — a sharp but temporary warning to keep away. Thus, nettles are often used by mothers to protect their (born or unborn) children.
Nettles love soggy, wet ground and make seemingly infertile land, well, fertile. Use nettle magic when you’re trying to conceive and to inspire fertility. And, even though nettle is a fertility-inducing herb, it’s associated with masculine energy (men, after all, are involved in this fertility business, too). Its planet is Mars and its element is fire.
There’s no better “spell” for protection than simply carrying around the herb in question, or sprinkling it liberally throughout the house. According to folklore and practitioners who know such things, nettle is not your average protection charm. Oh, no. Nettles are adept at keeping evil away from your person and your home and sending it back from whence it came. That’s right. Evil. That’s some powerful mojo.
I like to carry a bit of nettles in a sachet if I’m traveling abroad or to a big city, to protect me from some of the crazy energy that is swirling around there. If, like me, you’re susceptible to such chaos, then nettles will help protect and ground you. In the home, I like to hang bunches of nettles around the house to dry, both for magical and medicinal purposes. I also like to steep a nettle infusion, stick it in a spray bottle with some nice citrus essential oils, and spritz it around the house, especially when I’m doing a big spring or fall cleaning.
Have you noticed how often an herb’s medicinal and magical attributes work so well together? If so, it shouldn’t surprise you that nettles are magically good for clearing illness, but what might surprise you is the method of its delivery. Head out to a nettle patch (wear your protection, of course) and cut a big handful of stalks. Place these in an open container (such as a plastic tub) and put them beneath the sickbed. As the nettles age and wither, they’ll absorb the energy of the illness, helping the patient to recover. (Remember to thank the nettle patch before you harvest! Good karma!)
Tea for allergy season. There’s nothing quite like stinging nettles for allergy season. For a big brew, grab a quart jar and dump in 1 cup dried nettles (twice that for fresh; really, for fresh nettles, just cram as much in there as you can). Pour boiling water all the way to the top and stir. Cover and let steep. I usually let this cool, then put it in the fridge overnight. I strain it the next day and top it off with some filtered water so that I have a full quart. I like to drink a cup a day, adding a dash of lemon juice for extra hydration and vitamin C and a squeeze of liquid stevia for sweetness. You could also reheat your infusion and add a bit of local honey for extra-strong allergy relief and an immunity boost.
Note: If you’re already on diuretics or have low blood pressure, take it easy with nettle tea. A cup per day would be just fine (2 to 3 teaspoons of dried herb per 8 ounces of water).
Tea to restore nutrient balance. Nettles are high in minerals, especially iron, and they help replenish and tone the kidneys and adrenals. For a great detox brew, grab a quart jar and mix 1⁄2 cup dried nettles, 1⁄4 cup dried dandelion leaves, and 1⁄4 cup dried alfalfa (double those amounts if you have fresh ingredients on hand). Boil up some filtered water and steep this brew overnight. Strain the next day, top off so you have a full quart, and drink cold or hot with a dash of lemon and sweetener. If drinking hot, add warm non-dairy milk, honey or maple syrup, and cinnamon.
Tea for digestive upset. When you find yourself suffering from overindulgence in rich foods like dairy and high-fat meats, reach for your nettles. Steep 1 tablespoon dried nettles in 10 ounces of water for 10 minutes. This tea will help reduce mucus and relieve bloating, and it moves wastes through the body while replenishing potassium supplies.
Caffeine, especially the high amounts found in coffee, can sap the body of minerals. If you’re hooked and you want to un-hook yourself, then follow herbalist Susun Weed’s advice and replenish your mineral supplies before you even look at a cup of decaf.
Give yourself six weeks to completely come off caffeine. Start each day with a cup of nettle tea (follow the tea for allergy season recipe) before you indulge in your caffeine. The nettles will help restore kidney and adrenal function and infuse the body with minerals. If you have some oat straw handy, you can add a tablespoon or two of this to your daily brew as well (for nervous-system health).
Then s-l-o-w-l-y cut back your caffeine intake. If you’re trying to cut back on coffee, start with taking away one-quarter of your daily amount, substituting it with roasted dandelion root (this will help build the liver as you come off the addiction; see “coffee” box for roasting instructions). Stay there for a few days, then take away the next quarter. Keep going until you’re off all the way. If you experience detox symptoms (headaches, especially), back off more slowly.
If you’re trying to come off caffeinated tea, follow the same formula, but substitute peppermint (or spearmint if, like me, you’re not really a peppermint person) for one-quarter of your leaves. According to Susun Weed, this will help give you energy, but not “false energy.”
Makes 4 cups
Nettles are wonderful for stimulating the hair follicles, resulting in more (and healthier) growth. Apple cider vinegar is invaluable for your hair and scalp. It balances the pH, removes product buildup, eases dandruff, combats hair loss by strengthening the follicle and stimulating growth, detangles, adds shine, reduces frizz, and prevents split ends. Plus, it’s cheap. I mean, wicked cheap. What’s not to love?
Makes 1 cup
Not only does apple cider vinegar do wonders for your noggin, but it’s also amazing for treating rashes and burns — you know, those painful injuries that can’t really be helped with a Band-Aid. Its antibacterial qualities will help keep the area germ-free while nettles provide anti-inflammatory and pain-relieving benefits.
Makes 1 rinse
This is the easiest mask ever. It removes old skin cells, toxins, and impurities while leaving behind nutrients, hydration, healthy fats, minerals, and clear skin and hair.
The easiest way to make a poultice is to simply mash up fresh or dried leaves with a bit of hot water. Since we’re talking nettles here, and fresh, raw nettles sting, simmer a (gloved) handful in a bit of water for a few minutes. Then strain, cool, and apply the nettles directly to the painful joint. Cover with a warm, damp towel, and cover that with a dry, fluffy one. Keep the compress in place until it cools, then apply it again, if needed.
Serves 4
If you’ve ever had a thick, warming kale-and-potato soup, then you know where I’m going with this recipe. Since nettles don’t have the body that kale does, I use both in this recipe, but for a lighter soup, you could easily double the amount of nettles, up the liquid content, and leave out the kale.
Serves 2
Sometimes you just need a good, hearty green side dish. Enter a nettle dish with a good olive oil, lots of garlic, and shallots.
Makes 1 cup
If you have nettles growing on your property, then you probably have more of them than you know what to do with. The solution? Make nettle leaf pesto. Lots of it. Make batches, and freeze them in plastic bags, pulling them out throughout the year. I love to spread this over firm tofu, then bake it.
Since nettles are useful for building strength in the body, easing joint pain, and protection, we’re going to focus on spine, abdominal, liver/kidney, and digestive health and strength with Boat Pose (Navasana). Boat Pose stimulates the kidneys and liver, strengthens the abdominals and digestion, strengthens the hip flexors, and reduces stress. Wicked, right?
Starting position for Boat Pose. Let’s start out easy. Take a seat on the floor. Bend your knees, plant your feet, and rest your hands behind you. Keep your spine straight, shoulders down, and belly drawn in.
Exhale, and, using your abdominals, pull your knees in toward your chest. You should feel this down the entire abdominal wall — just don’t round your back. If this is too challenging, try one knee at a time.
Boat Pose prep
Moving into Boat Pose. Easy enough? Let’s step it up. If your knees were easily drawn in, try straightening your legs so that your shin and thigh create a 90-degree angle. Still easy? Stretch your arms out in front of you, straight out from your shoulders, running parallel to the ground. Still easy? Step it up once more and straighten those legs as much as you can. Breathe. Breathe. Don’t hold your breath. This is Boat Pose.
Boat Pose
Fine-tuning. Check in with your spine — is it rounding? If so, bring your legs back down or use your arms for support. This tones your belly, without stressing your back.
Check in with your belly — is it still drawn in? Try to draw the heads of your femurs (thigh bones) into your body. This will help take the weight off your spine and strengthen your hip flexors. Hang out there for 10 seconds, working up to 1 minute.
Finishing. Take a nice, long rest on your back (3 to 5 minutes — no skimping!) when you’re done.