Address
341 State St.
Madison, WI
53703

Phone
608-251-3242 main
608-251-4454 rx
608-251-3304 fax
608-251-3853 rx fax
608-251-5339 tty

Store Hours
Mon-Fri 9-7
Sat 10-6
Sun Closed

Store map

« back to articles

Nutritious, Delicious Spring Tonic Herbs

By Carole Blemker, R.N., R.D., CP Staff

When asked which is my favorite season, the answer “springs” forth without hesitation. Although I love curling up with seed catalogs on cold winter nights, nothing compares to the first sight of crocuses or the familiar trill announcing the return of red-winged blackbirds. I get giddy when dandelions pop their green, toothy leaves up in my front yard, begging to be devoured -- much to the chagrin of my neighbors.

Dandelions are one of numerous plants traditionally considered to be spring tonic herbs. These plants have been used for centuries to nourish and support the body after a long winter spent consuming a diet of mostly dried and fermented foods. Fortunately, we are no longer forced to rely on what we can harvest and preserve in the summer and fall to tide us over until the following spring. However, there is something very comforting about continuing the ages-old custom of celebrating spring by utilizing highly nutritious wild plants so common and plentiful they’re often found within an easy stroll from your front door.

Herbalist Rosemary Gladstar defines tonic herbs as those that “feed, tone, rehabilitate and strengthen particular body systems.” She also classifies many tonic herbs as longevity herbs; although they won’t necessarily extend your life, they will increase the quality of your life as you age.

Tonic plants quite often thrive in a world that seems determined to banish them. The more they are mowed and chopped and dug, the hardier these plants become -- they espouse true vitality. They also provide an abundant source of vitamins, minerals, proteins, and antioxidants, along with some very tasty variations for the contemporary diet.

The many attributes of the common, often maligned nettle (Urtica dioica) deserve sonnets, tomes, and cookbooks. Protein-rich nettle leaves are storehouses of vitamins A, C, K, B-1, folic acid, and pantothenic acid, as well as the minerals calcium, magnesium, silica, and potassium. Quercetin, rutin, and other bioflavonoids present in the leaves play a role in protecting the liver, pancreas, and other digestive organs from oxidative stress.

Add culinary versatility to nettles’ stellar nutritional profile, and you have an unsung superfood. Nettle leaves can be prepared as an infusion or used as a substitute for spinach in any cooked dish. The trick is to steam them for at least three minutes to break down the needle-like hairs that have earned them the “stinging nettle” name. (Another trick: pick nettle leaves before the plant flowers in mid-spring, and wear leather or rubber gloves.)

Dandelion (Taraxacum officinale) leaves are rich in calcium, potassium, vitamins A and K, and have as much
iron -- accompanied by loads of vitamin C to help with its absorption -- as spinach. Like nettles, they also contain antioxidant flavonoids that stabilize cell membranes against free radicals.

Dandelion leaf has a long history of use as a digestive herb. The slightly bitter taste of young, fresh leaves is thought to stimulate the secretion of bile by the gall bladder to aid in digesting dietary fat. Dandelion leaves are best when eaten young, before the bitter components overwhelm the delicate and complex flavors that make them so companionable in salads and cooked greens.

Often considered a bane by farmers and gardeners, the lowly chickweed (Stellaria media) is native to all temperate regions. I call it a Cinderella plant because it maintains a low profile in the garden, keeping close to the ground as if hoping to go unnoticed. However, Stellaria is the perfect name for this elegant little plant that sparkles with nutritional gems.

Chickweed’s usefulness as a spring tonic stems from its nutritional profile and its ready availability from early spring to late summer. Contrary to its very frail appearance, chickweed is a repository for calcium, magnesium, iron, zinc, and vitamin A. Historically, chickweed has also been used as a digestive aid, as its high content of viscous fiber might help absorb toxins from the bowel and decrease bowel transit time.

The tenderness of chickweed leaves lends itself to a short cooking time of two or three minutes. I like adding them to stronger-tasting greens like dandelion or mustard.

Do not be deceived by the demure appearance of the common violet (Viola odorata) which, with its hanging head and subtle color, appears to be the ingenue of the garden. Euell Gibbons referred to the violet as “nature’s vitamin pill." Violet leaves contain more vitamin C than any domestic green vegetable; a scant half-cup has as much vitamin C as four oranges and exceeds the recommended daily intake for vitamin A. Because the taste of cooked violet leaves is similar to spinach, I like combining the two in braised greens and salads with a scattering of violet blossoms for color.

Spring brings with it many opportunities for foraging, so don’t limit yourself to the conventional greens you can pick up at the farmer’s market. Herbalist Susun Weed offers some great suggestions for “weed walks” in her book, Healing Wise. She also includes legends and lore, medicinal and culinary uses, and nutritional information for a wide variety of traditional tonic herbs. Put some “spring” into your step today!

Sauteed Nettles with Garlic, Pine Nuts, and Raisins

1 1/4 lbs. nettle leaves
3 T chopped garlic
1/2 C olive oil
1/4 C toasted pine nuts
1/4 C raisins or craisins
salt and pepper to taste

Preheat large saute pan on medium high heat and add 1/4 cup of olive oil to pan. Add garlic and saute just long enough for it to release its essential oils without browning or burning. Add nettles to the pan. Stir several times, let mixture sit for a few seconds, and stir again. Add pine nuts and raisins (or craisins) and continue stirring until nettles are wilted. Plate and drizzle with remaining olive oil. Add salt and pepper to taste. Please note that, since nettles do not contain as much water as greens like spinach or chard, adding a couple tablespoons of water to the pan after the nettles have started to cook can help speed up the wilting process. If you want your nettle leaves to have a crispier texture, don’t add any water.



Carole Blemker is a Registered Nurse and Registered Dietitian with many years of experience. She is also a former librarian who loves researching all things concerning plants and people, and teaching from both holistic and clinical perspectives.