The nettle
The nettle
An inconspicuous plant with a lot of power
As a sign of fertile soil, it not only grows in all sorts of regions, but also boasts a wealth of health benefits. We're talking about the ultimate superfood—the nettle.
Due to its ability to leave an unpleasant burning sensation when touched and its vigorous growth in gardens and flowerbeds, it enjoys a rather bad reputation among some. However, this negative perception of this valuable plant is completely unfounded, especially when you consider all its benefits.
But before we delve into this extraordinary “superfood,” we should first discuss what exactly a superfood actually is.
Superfoods are foods that have a high nutrient density and potential health benefits. They are typically rich in vitamins, minerals, antioxidants, and other substances that enrich the body.
It's precisely this impressive concentration of essential nutrients that makes nettle a superfood par excellence. With its versatility and numerous health benefits, it deserves to step out of the shadows of misunderstanding and into the spotlight. So let's delve deeper into the wonderful world of nettle and let us convince ourselves of its benefits.
From the leaves to the roots and seeds, nettle contains an impressive array of beneficial nutrients. The leaves, for example, contain several important vitamins, including vitamin A, various B vitamins, vitamin C, and vitamin K. They're also brimming with minerals such as iron, magnesium, calcium, and silicon. Surprisingly, nettle leaves are also excellent sources of protein and are therefore ideal for incorporating into numerous vegetarian and vegan dishes.
Even their roots offer health benefits, as they contain beta-sitosterol, a substance known to promote prostate health and regulate cholesterol levels. The roots also contain polysaccharides. These complex carbohydrates can support the immune system and also have anti-inflammatory properties.
Last but not least, the seeds are also a nutritious plant component, as they are rich in omega-3 and omega-6 fatty acids, which are essential for cardiovascular health. In addition to the vitamins found in the leaves, the seeds also contain vitamin E. This powerful antioxidant, like vitamin C, protects cells from damage and can promote skin health.
Overall, nettle, with its numerous components, has the potential to enrich our bodies on many levels. It can strengthen the immune system, promote cardiovascular health, support bone health, relieve joint pain, and offer many other benefits. The crucial question, therefore, is not whether you want to use the benefits of nettle for yourself, but How.
For those unfamiliar with the culinary world of nettle, the plant may initially seem daunting. Its fine hairs, which are responsible for the characteristic burning sensation when touched, are a thorn in the side for many.
But don't worry. When harvesting the plant parts, the burning sensation is easily avoided with a pair of gloves.During subsequent processing, the fine hairs, also known as trichomes, are denatured. This means that by cooking or drying the plant, all substances that can cause skin irritation are destroyed, allowing the plant to be safely incorporated into various dishes.
Speaking of different dishes, in this article we don't just want to talk about the benefits of nettle. We'll also look at two delicious recipes that you can use to spice up your dishes.
Nettle soup
An excellent starter recipe that will appeal to both nutrition-conscious and gourmets is nettle soup. A dish that combines the plant's natural benefits with simple yet hearty ingredients to create a delicious and healthy meal.
For this culinary adventure, you'll need 200 grams of young, fresh nettle leaves, thoroughly washed and coarsely chopped. The soup base consists of one onion and two potatoes, both diced, as well as one liter of vegetable broth and a dash of cream for a creamy texture. Two tablespoons of butter and spices like salt, pepper, and nutmeg round out the list of ingredients.
The cooking process begins by gently sautéing the onion in a pan with a little butter until it becomes translucent and soft. The potatoes are then added to the onion, and after a short time, the vegetable broth is added, which coats the potatoes as they cook until they begin to soften.
After about 15 minutes, we add the heart of the recipe, the nettle leaves, and let everything simmer for another 5 minutes.
Finally, the cream is stirred in, creating a rich and creamy texture that perfectly complements the distinctive flavors of the nettle. A final seasoning step with salt, pepper, and a pinch of nutmeg gives the soup a unique touch.
Now that everything is ready, we serve the soup in deep bowls, perhaps garnished with a dollop of cream or some fresh herbs.
This dish is not only a feast for the senses, but also a nutritious and healthy addition to any menu that wants to take advantage of the full benefits of this underrated superfood.
Nettle and spinach quiche
For this delicious recipe, you start by preparing the shortcrust pastry, which you can either buy ready-made or make yourself from flour, butter, salt, and cold water. After preheating the oven to 180°C, roll out the pastry and line the quiche or tart dish with it. Prick the bottom of the dish several times with a fork, then place the dish in the oven for about 10 minutes to pre-bake.
While the dough is resting in the oven, you can prepare the filling. Melt a little butter in a pan and sauté the finely diced onion and crushed garlic until translucent. Add the washed and chopped nettle and spinach leaves. Simmer for about 5-7 minutes until everything is softened.
The filling can now be refined with additional ingredients. To do this, break the eggs in a separate bowl and whisk them with cream or crème fraîche until creamy. Season to taste with salt, pepper, and a pinch of nutmeg.
In the next step, take your pre-baked quiche out of the oven and spread the green filling evenly over it.Then sprinkle crumbled feta cheese or goat cheese over it and pour in the egg and cream mixture.
Now comes the final step: Return the quiche to the oven for another 25-30 minutes, until it forms a golden brown crust and the filling sets. After baking, garnish the quiche with halved cherry tomatoes and fresh herbs for a finishing touch.
A superfood of the highest class
Now you not only know that nettle is an underrated and beneficial plant, but also how you can transform it into two delicious dishes. Besides nettle, there are also numerous other foods that could play a major role in your future diet. So feel free to check out the other blog posts and learn, for example, about the power of lenses.
