Spring Foraging for Nettle: An Herbalist’s Journey
Daniel BosA Time of Awakening
Spring—a season when the earth stretches after its long winter sleep, and the first green shoots push through the damp soil. For an herbalist like me, this is when the land calls me back. My foraging pack is restocked, my gloves are ready, and I step into the misty forests of the Pacific Northwest, eager to reconnect with one of nature’s most powerful healers: stinging nettle (Urtica dioica). As I hike through the mountain trails near Bellingham, Washington, I wonder—will I spot a bear today?
- Sounds of rushing water, a serene stream meanders through a forest of Red Cedar and Douglas Fir trees in the early spring.
The Magic of Nettle
To some, nettle is just a pesky, stinging weed, best avoided on hikes and in the garden. But to those who know its secrets, nettle is a gift—an ancient botanical treasure. Rich in vitamins A, C, and K, and packed with minerals like iron, calcium, and magnesium, it’s an herbalist’s dream. It nourishes the body, supports seasonal wellness, and offers a deep sense of vitality.
While nettle can be enjoyed as tea or cooked into meals, my favorite way to work with it is in tincture form. A tincture captures the plant’s fresh essence at peak potency, locking in its medicinal properties in a convenient liquid extract. A few drops of a well-crafted nettle tincture bring a rush of green vitality—no steeping, no fuss.
A Forager’s Ritual
Each year, I begin my harvest in early spring, usually March, when the young nettle leaves are still tender and vibrant. There’s something sacred about this ritual—the cool damp air, the hush of the forest, the silver light filtering through the trees. Today, I move carefully, gloved hands gently harvesting the top few inches of each plant, mindful to take only what I need and not get stung. Ethical foraging is at the core of my practice. These plants are not just ingredients; they are allies, thriving in the wild, and they deserve deep respect.
- A closeup view of stinging hairs. Yes, I did get stung a few a few times!
As I hike deeper into the mountains, the land still whispers of winter—bare trees, patches of lingering snow—but signs of spring peek through. Tiny shoots of Pacific Bleeding Heart dot the forest floor, and fuzzy Willow catkins sway in the breeze. I don’t see any bears today, though I remember where I spotted them last year. No doubt, they will return come summer. By the time I descend, 11.6 miles and over 1,200 feet of elevation later, I feel that familiar blend of exhaustion and exhilaration—a forager’s deep satisfaction.
Crafting Nettle Tinctures
Back home, my work is far from over. The fresh nettles must be processed immediately to preserve their potency. I carefully prepare the leaves and stems, immersing them in certified organic cane alcohol. Over the next month or two, the tincture will transform, extracting nettle’s full medicinal power into a concentrated, shelf-stable form. It’s a beautiful alchemy—nature’s raw energy, captured and preserved.
- Fresh nettle ready to be chopped and tinctured.
Cooking with Fresh Nettle
While tinctures are my daily go-to, fresh nettle is a staple in my kitchen. If you’ve never cooked with nettle, don’t let its sting scare you—heat neutralizes it quickly. One of my favorite ways to enjoy fresh nettle is sautéed in butter with garlic and sea salt.
- Fresh nettle in a pan with butter. Smells so good! Stinging hairs dissolve in the heat.
Sautéed Nettle with Garlic & Butter
Ingredients
• 4 cups fresh nettle leaves (use tongs or gloves to handle raw nettle)
• 2 tablespoons butter (or olive oil)
• 2 cloves garlic, minced
• A pinch of sea salt
• A squeeze of lemon (optional)
Instructions:
- Heat butter in a pan over medium heat. Add the minced garlic and sauté until fragrant.
- Add the nettle and sauté for another 2–3 minutes until tender.
- Season with sea salt and finish with a squeeze of lemon if desired.
- Enjoy as a nutrient-packed side dish or stirred into eggs, pasta, or soups!
Bringing Nettle into Your Life
Whether in tincture form for daily wellness or cooked fresh as a nourishing green, nettle is a true botanical powerhouse. I offer nettle tinctures in multiple formats—leaf, seed, or root—each with unique benefits:
- Nettle Root Herbal Tincture: Supports prostate & urinary health.
- Nettle Seed Herbal Tincture: A powerful ally for kidney and adrenal support.
- Nettle Leaf Herbal Tincture: Nourishes many body systems. (coming in about a month!)
Every spring, I'm reminded of how lucky I am to walk these wild places, to gather nature’s medicine, and to craft tinctures that honor both tradition and the land. If you’re curious about nettle, I invite you to explore its many uses. Nature’s gifts are waiting—ready to nourish, heal, and be rediscovered.
-Dan
