So today I thought I would give my body a real boost from nature. So I decided to collect and make some nettle pasta for dinner tonight. Didn’t have to walk far as my local church yard is full of fresh nettles and as they are seen as a weed I just knew the vicar would be happy for me to remove a bag full or two. Here are the benefits of eating nettles. Also another great benefit is in your pocket. A bag of 00 pasta costs around £1.25 and you only need about 20p worth of that flour to make this meal. Everything else is absolutely free. In todays cost of living crisis that makes this meal a real bargain.
Eating nettles offers several health benefits, as they are a nutrient-dense plant with a long history of use in traditional medicine. Here are some of the key benefits:
- Rich in Nutrients: Nettles are packed with vitamins (A, C, K, and several B vitamins), minerals (iron, calcium, magnesium, and potassium), and antioxidants. They also contain essential amino acids and are a good source of protein for a plant.
- Anti-inflammatory Properties: Nettles have been traditionally used to reduce inflammation. They contain compounds like polyphenols and flavonoids, which help in managing inflammatory conditions like arthritis.
- Allergy Relief: Nettles have natural antihistamine properties, which can help alleviate symptoms of hay fever and other allergic reactions. They work by inhibiting the production of histamine, a compound responsible for allergic symptoms.
- Supports Digestive Health: Nettles are a natural diuretic and have been used to relieve water retention and improve kidney function. They also support healthy digestion by acting as a mild laxative.
- Boosts Immune System: The high vitamin C and iron content in nettles can boost the immune system, helping to fight off infections and prevent anemia.
- Promotes Skin Health: Nettles are often used in skincare for their anti-inflammatory and antioxidant properties, which can help treat conditions like eczema and acne. They also promote healthy hair and scalp when used topically.
- May Support Cardiovascular Health: Nettles have been shown to lower blood pressure and improve circulation, thanks to their diuretic properties and ability to reduce inflammation. This can contribute to overall heart health.
- Helps with Pain Management: Nettles have been traditionally used to relieve pain, especially joint and muscle pain, through both ingestion and topical application.
- Blood Sugar Regulation: Some studies suggest that nettles may help regulate blood sugar levels, making them beneficial for managing diabetes.
- Detoxification: Nettles help detoxify the body by promoting the elimination of toxins through the kidneys. Their high chlorophyll content supports liver function and overall detoxification.
To enjoy these benefits, nettles can be consumed as a tea, in soups, as a vegetable (similar to spinach), or in supplement form. It’s important to cook or process nettles before eating to neutralize the stinging hairs on the leaves and stems.
- 300g 00 grade pasta flour (or plain flour if all you have!)
- A medium sized basket full (around half a carrier bag’s worth) of young nestle tops.
- Bring a pot of salted water to the boil, grab the nettles with tongs or a pair of scissors and put them into the boiling water. Stir around and boil for 1 to 3 minutes, then turn off the heat and leave them to steep for ten minutes more.
- Pour the mixture into a blender and puree.
- Run this mixture through a sieve, removing any of the thick stems which may not have whizzed up in the blender. Squeeze out the pulp into the bowl, so you don’t waste a drop!
- Put the flour in a large bowl and make a well in the center. Add the nettle puree and gradually incorporate it into the flour until you get a shaggy mass. If it’s too stiff add a little more of the nettle water. Start folding the dough over itself until it comes together, then begin kneading. You don’t want to over knead/work the dough – a couple of minutes is plenty.
- Cover the dough with a thin film of olive oil and wrap in a beeswax cloth or damp tea towel. Let it sit for an hour minimum (although I like to leave mine overnight to mature the flavour).
- Cut off a piece of the dough and roll it out until its really thin on a lightly floured chopping board.
- Once you have your sheet of pasta, you can cut it into lengths using a sharpe knife or my favourite tool for making pasta – a pizza roller!
- Lay each pasta length/noodle over a rolling pin resting on top of a mixing bowl – or the back on a wooden chair.
- Boil in lots of salty water until they float, and then for another minute or two.
- Once all noodles have cooked, served with a splash of olive or walnut oil and a generous grating of cheese (I like parmesan – but you could go with a cheddar or vegan cheese).
