If you do only one thing…

Eat nettles

The last thing you’d probably think of doing with stinging nettles is eating them but, according to nutritionists, they’re a superfood – once you cook or freeze nettles, they can become a nutritious part of your diet. But what do nettles taste like and how do you prepare them? Sharing her tips is nutrition expert Penny Weston, from welcometomade.com

THE HEALTH BENEFITS

Nettles are packed with polyphenols, a plant-based micronutrient that has a range of health benefits, such as reducing blood sugar levels, preventing blood clots and lowering your risk of heart disease.

FRESH AND PEPPERY

‘Taste depends a lot on what you’re consuming the nettles with and how.

For example, nettle tea tastes quite different to nettle fritters. But, generally, it’s similar to spinach, perhaps just a bit more peppery,’ says Penny.

AVOID THE STING!

‘Nettle leaves have hair-like structures that sting and cause itching. However, once they’re cooked, freeze-dried, or made into a supplement, they can be safely consumed,’ says Penny. ‘Pick the nettles with gloves on and lay them out to wilt. Once they’ve wilted, they won’t usually sting you. Most advice suggests you should only ever eat nettles when cooked, as this destroys the stinging formic acid. Plus, like spinach, they shrink when cooked.’

PREPARING THEM

‘Wear gloves and cut the upper leaves, remove all the stalks, then soak the leaves in water for roughly 10 minutes,’ says Penny. ‘This will remove a lot of the sting. Then you can cook them like you would spinach.’ Just be sure to avoid roadside nettles because of possible chemical residue from passing vehicles.

MAY NOT BE FOR YOU?

‘Steer away from nettles if you have diabetes because of their potential to lower or raise blood sugar levels,’ says Penny. ‘They also may interact with some medications, so always consult your GP before eating. Some people believe that tea made from nettles may cause uterine contractions and so should be avoided

during pregnancy.’