How (and why) to harvest nettles in spring

February 26, 2024

Spring is definitely in the air in recent days with the first spring flowers pushing through the earth. In towns and villages across Ireland, bursts of yellow daffodils dance in welcome and in rural areas, spring lambs are beginning to appear. Early spring is an exciting time of year for anyone interested in foraging. One of the first plants to appear at this time of year is the nettle. Unbeknownst to many, the nettle is the ultimate superfood. In this article, we discuss how (and why) to harvest nettles in the spring time.

Why to harvest nettles

Nettles are rich in protein, calcium, magnesium, iron, selenium, zinc, potassium, boron, vitamins A, B, C, D, E and K, bioflavonoids, antioxidants and essential fatty acids.
Most of us can easily recognise nettles (usually from being stung as children!) but handled correctly, nettles can be used in the kitchen and carry many benefits. Spring time is the best time to harvest nettles (look for young plants, under a foot tall.)
Aside from the vitamins and minerals, how does including nettles in your diet benefit? For hundreds of years, our ancestors have been using nettles as a springtime boost after a long dark winter period. The plant helps with digestion, reduces hay fever and allergy symptoms, has anti-inflammatory properties, soothes the liver and kidneys. For centuries, nettles have been used as a ‘tonic’ when a person is run down.

How to harvest nettles

For the best results, look for young plants and wearing gloves, pick the first two or three pairs of leaves from the tops of plants. Ordinary kitchen rubber gloves are perfect for picking nettles as they allow you to grip the small tender leaves at the top of the plant and protect your forearms from potential stingers. Carefully place your nettle leaves into cloth or paper bag, or even a basket to bring home.

Where to find nettles

Nettles grow in woodland, gardens, grassland, hedgerows, fields, by riverbanks – pretty much everywhere! Chances are, you might already have nettles in your own garden. Look for the hairs on its stem and its oval, toothed leaves.

Nettle recipes

There are an abundance of delicious and healthy nettle recipes available online. Some of our favourites are the most simple, for example:

Nettle soup – Make a basic soup base with potato, onion, carrot and stock. Near the end of cooking time, add 400g of washed nettles and blend.
Nettle tea – Harvest young, tender nettle leaves to brew a nutrient-rich tea. Steep the leaves in hot water for a few minutes, strain, and sweeten if desired. Nettle tea is known for its health benefits, including potential anti-inflammatory properties.
Nettle pesto – Replace traditional basil with blanched nettles in your favourite pesto recipe. Combine nettles, garlic, pine nuts, Parmesan cheese, and olive oil in a food processor. Spread on bread, mix with pasta, or use as a flavourful topping for grilled vegetables.
Nettle smoothie – Blend fresh or blanched nettles into your morning smoothie for a nutrient boost. Combine with fruits, yogurt, and a sweetener of your choice for a refreshing and healthful beverage.

Foraging tips

Here are five tips for happy foraging
1. Know your plants: Make sure you know what you’re searching for before you set out. Learn to distinguish edible species from potentially harmful ones. Nettles are relatively easy to spot, but if you’re foraging for other plants, it might be useful to invest in a field guide or speaking to a local expert.
2. Choose untreated areas: Try to choose foraging locations that are pesticides, herbicides, and other chemicals. Stay away from areas near roadsides or industrial sites where contamination is more likely. Selecting clean, natural environments ensures the safety and purity of the wild plants you gather.
3. Be a responsible forager: Practice sustainable foraging by harvesting in moderation. Avoid depleting entire patches of plants in one go. Instead, take only what you need, leaving plenty behind for wildlife, the plant’s reproduction, and other foragers. This ensures the long-term health of the ecosystem.
4. Respect regulations and private property: Respect private property rights and seek permission before foraging on someone else’s land. Following legal and ethical guidelines ensures a positive foraging experience while promoting conservation efforts.
5. Be aware of the seasons: Understand the seasonal cycles of wild plants to forage at the right time. Different plants have peak seasons when they are most abundant and flavourful. By aligning your foraging trips with the natural rhythms of the environment, you maximize the sustainability of your practices and enhance the overall foraging experience.