Campfire Cooking - Nettle Crisps

A Natural Super Food

Nettles are often seen as a bit of a nuisance, and if you've been tickled by their stinging hairs (which can be particularly potent at this time of year!) then you may be inclined to agree. But they're actually a tasty super food, packed with goodness for our bodies!

The nutritional benefits of nettles are even better than some more commonly eaten leafy greens. They are rich in Vitamin A, C, and K, as well as multiple B vitamins. They're also an excellent source of calcium, magnesium, potassium, and contain three times more iron than spinach!

Adding nettles to your diet offers other health benefits. They act as a natural antihistamine, which can potentially help to reduce the sneezing, nasal congestion, and itchy eyes associated with hay fever. Compounds in the leaves have been found to provide anti-inflammatory effects, which can soothe joint pain and help with conditions like arthritis. Early research has also suggested that nettles can help lower blood glucose levels.
They're rich in antioxidants and contain flavonoids and carotenoids (like lutein and zeaxanthin) that help protect cells from oxidative stress, which is an imbalance between two different types of molecules in your body.

Why They Won't Sting Your Mouth

Nettles are covered in stinging hairs as their natural defence mechanism, these hairs (called trichomes) are tiny, hollow tubes that act like a needle, injecting a mix of histamine, formic acid, acetylcholine and serotonin when touched. Subjecting them to heat whilst cooking very quickly destroys the structure of these hairs completely, and in turn the irritating chemicals found inside. This renders the plants defence mechanism completely inactive, which means you can handle and enjoy eating them perfectly safely!

How To Make Nettle Crisps

Ingredients you'll need:

• Nettle Leaves - Pick the freshest leaves near to the top of the plant and avoid plants that are flowering.
• Cooking Oil
• Seasoning - we used bouillon powder, but a little salt and pepper or nutritional yeast is also tasty!
  

Equipment you'll need:

• Frying Pan/Fire Skillet
• Fire Pit
• Tongs or Slotted Spoon
• Gloves (thick enough to avoid stings!)
  
• Trivet or Cooking Stand to rest your pan
• Bowl or Tub
• Dish or platter to serve

Method:

1. Light your campfire.

2. Collect your nettles, using gloves to avoid being stung! Select the younger more tender leaves nearer the top of the plant and avoid picking plants that are flowering.

3. Sprinkle a few pinches of your seasoning over the nettles and toss to coat.

4. Warm the oil in the fire skillet over the fire. Due to being thin the nettles can burn very quickly, so you need the oil to be hot, but not too hot! Test with one or two leaves first, if they turn brown very quickly your oil is likely too hot, and if they don't give a nice 'sizzle' when you pop them in, it's likely not hot enough! Adjust your fire by giving it more or less fuel as necessary. 

5. Once you are happy with the oil temperature, carefully drop the nettles into the pan one by one using the tongs (remember they can still sting until you've cooked them!). Allow to cook undisturbed for a few seconds, the nettles will turn a paler green colour before they begin to go brown, it's best to remove them when they are still green in colour. You will need to watch them carefully as they can go brown very quickly.

6. Transfer to some kitchen paper to drain the excess oil and enjoy!

 

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