Iced Stinging Nettle Tea – 5 Refreshing Summer Recipes
These iced stinging nettle tea recipes are the perfect way to cool down on a hot summer day while also nourishing your body with a flood of vitamins and minerals! Whether you’re not sure about the earthy taste of nettles (personally, I love it!), or you just want to switch it up, these nettle iced tea recipes are a great way to get lots of nutrients while enjoying the delicious, thirst-quenching flavors that summer has to offer!
Honestly, though, I love a good cup of nettle tea at any time of the year. Whether it’s in an icy summer glass in July or in my favorite cozy mug in front of the fire on a cold December evening, consuming nettles as tea is one of the easiest ways to get a power-packed punch of all the health benefits this amazing plant has to offer.
(Below, I’ll give you a quick tutorial on how to dry them so you can enjoy nettle leaf tea all year round.) You can also consume nettles in soups and stews, pesto, or almost anywhere that you’d typically use spinach.
Why Is Nettle Leaf Tea So Good for You? Health Benefits of Nettles
Are nettles really that good for you? Besides tasting earthy and rich, nettle plants are truly an incredible source of vitamins and minerals and are packed full of all sorts of health benefits.
Stinging nettle (sometimes known by its botanical name urtica dioica) has long been known for its medicinal qualities, and modern research is confirming its impressive health benefits. Here are a few different benefits that nettles have to offer.
- Allergy Relief. I recently read an amazing story of a boy who was able to get off daily allergy meds by regularly taking nettles. Reducing symptoms of seasonal allergies is one of the top benefits of enjoying this remarkable plant. Nettles contain vitamin C, A, and K, as well as natural antihistamines, which can help strengthen the immune system and reduce allergy symptoms.
- Anti-inflammatory and antioxidant power: Nettle tea is rich in polyphenols and antioxidants, which help reduce inflammation, protect cells from damage, and may lower the risk of chronic diseases like heart disease and cancer.
- Supports urinary and kidney health: Nettles act as a natural diuretic! They help to flush out harmful bacteria and support urinary tract health.
- Joint and bone health: Nettles have anti-inflammatory properties that can ease joint discomfort. Minerals such as calcium, magnesium, and vitamin K support strong bones and may even relieve arthritis pain when applied topically.
- Immune boost and allergy relief: With vitamins A, C, and K, and natural antihistamines, nettle tea can help strengthen the immune system and ease allergy symptoms.
- Blood pressure control. Some studies show that nettles may be helpful for reducing high blood pressure.
When it comes to herbal medicine, nettles are a truly amazing and accessible herb that God has given us!
How to Harvest Nettles
Nettles are common all over the U.S. They’re typically found in rich soils around riverbanks, and in meadows, ditches, and forests. To harvest:
- Wear gloves! Nettles will sting until they’re cooked or dried.
- Use a scissors or your hands to clip or break off some fresh leaves. The best time to do this is in the spring or early summer.
- Make sure to avoid areas that may have been sprayed with pesticides.
I wrote all about identifying, harvesting, and drying nettles in this blog post if you want more info!
How to Dry Nettles for Tea Year-Round
My favorite way to dry nettles (and any herbs, for that matter!) is with the paper bag method. It’s so easy, takes almost no hands-on time at all, and you can quickly dry enough nettles to last you all year!
To do this, simply:
- cut your nettles into a paper bag,
- hang it up in a cool, dark place for about 10 days,
- and then crumble your nettles and store them in an airtight jar.
(Here’s a full tutorial with pictures.)
Tea-Making Tools and Ingredients – My Go-Tos
You do not need a lot of tools to make loose leaf iced tea. It can be as simple as using a cheap fine mesh strainer. If you use fresh leaves, it’s even easier to strain them out. No fancy tools required (a regular colander or even a spoon will do).
Here are some of my go-to tools for making iced and loose leaf teas.
- Fine mesh strainer. You can get one of these for less than $10 and use it an unlimited number of times. It’s easy to wash, too. The only downside is that you have to use two separate mugs or jars: one to brew in and one to strain your finished tea into.
- Reusable cotton tea bags. I haven’t personally tried the reusable type, but I was given a large pack of empty disposable tea bags, and man, they are nice for keeping dishes to a minimum!
- Teapot with infuser. If you’re going to be making a lot of loose leaf teas, it might be worth investing in a cast iron tea pot with an infuser for easy tea making.
- Fresh or dried herbs. I love foraging for my own fresh herbs whenever I can! White clover, mint, dandelions, and chamomile are some of my favorites (in addition to nettles, of course!). I also love organic tea leaves from Frontier Co-op (you can get them on Amazon or often from a local health food store).
- Paper bag, for drying your own fresh herbs.
If you don’t want to forage for your own fresh nettle leaves, you can also buy pre-made nettle tea bags. I can’t imagine that the nutritional value is the same, but they probably still have a lot of the benefits.
5 Delicious Recipes for Iced Nettle Tea
Ready for some fun flavors? Here are 5 refreshing iced nettle tea recipes for summer that you can make in your own kitchen. These recipes are written assuming you’re using your own dried nettle leaves, but you can also replace them with a handful of fresh nettle leaves or a nettle leaf tea bag.
Tip: Keep in mind that if you want to add sweetener to iced tea, you need to do it while you’re steeping the tea leaves in the hot water. Once the beverage cools or you drop ice cubes in it, honey or syrup won’t mix in well.
If you’re new to brewing your own iced tea, go here!
1. Raspberry Nettle Tea
Raspberry nettle tea is a delicious way to enjoy a sunny afternoon! I love Frontier’s organic red raspberry leaf tea. It’s excellent for pregnancy and for hormone balancing in general. I’ve personally seen some incredible results from drinking this tea.
(I used Celestial Seasonings Raspberry Zinger tea bags when I made this specific batch. It has that beautiful red flavor that’s perfect for creating a beautiful drink, especially if you’re serving it to summer guests!)
Ingredients:
- 2 teaspoons dried nettle leaves
- 1 raspberry tea bag (or 1 tablespoon dried raspberry leaves)
- 2 cups hot water
- Raw honey or sweetener (optional)
- Fresh raspberries (optional) and ice cubes
Instructions:
- Steep nettle leaves and raspberry tea in hot water for 5-10 minutes.
- Strain and sweeten if desired.
- Cool, pour over ice, and garnish with fresh raspberries.
2. Calming Nettle-Mint Tea
This is a great stress relieving tea, perfect for evenings or anytime you need to recharge a bit.
Ingredients:
- 2 teaspoons dried nettle leaves
- 1 tablespoon fresh mint leaves (or 1 mint tea bag)
- 2 cups hot water
- Slice of lemon and ice
Instructions:
- Steep nettle and mint leaves in hot water for 5-10 minutes.
- Strain, cool, and pour over ice.
- Add lemon slices for extra zing.
3. Stinging Nettle-ade
This one is definitely a top summer beverage! Nutrient-packed, lemon-y, sparkly, and refreshing – it’s like lemonade but better. Perfect for a hot day!
Ingredients:
- 2 teaspoons dried nettle leaves
- 1 cup hot water
- Juice of 1 lemon
- 1 cup sparkling water
- 2 teaspoons of honey (or to taste)
- A few ice cubes
- Ice and lemon wedges
Instructions:
- Steep nettle leaves in hot water for 5 minutes.
- Strain in mix in honey.
- Add sparkling water, lemon juice, and a handful of ice cubes.
- Garnish with lemon wedges.
4. Gentle Detox Nettle Tea
These common herbs are wonderful for gently detoxing the body.
Ingredients:
- 2 teaspoons dried nettle leaves
- 1 teaspoon dried dandelion root (or a dandelion root tea bag)
- 1/2 teaspoon grated fresh ginger
- 1/2 teaspoon turmeric powder
- 2 cups boiling water
- Honey or maple syrup (optional)
- Ice
Instructions:
- Combine nettle, dandelion root, ginger, and turmeric in hot water.
- Steep for about 10 minutes, then strain.
- Sweeten if desired, cool, and serve over ice.
5. Refreshing Nettle Green Tea With Lemon
Green tea is packed with health benefits and can be a good energy boost, too.
Ingredients:
- 2 teaspoons dried nettle leaves
- 1 green tea bag or loose leaf green tea (I love gunpowder green)
- 2 cups hot water
- Juice of 1/2 lemon
- Honey or sweetener (optional)
- Ice and lemon slices
Instructions:
- Steep nettle leaves and green tea bag in boiling water for 3–5 minutes.
- Remove tea bag, strain, and add lemon juice.
- Sweeten if desired, cool, and pour over ice with lemon slices.
For more tips for brewing loose leaf iced tea at home, check out this blog post: How to Make Loose Leaf Iced Tea
FAQ About Stinging Nettles
What are stinging nettles?
Stinging nettle (Urtica dioica) is a wild, leafy plant that’s known for its tiny hairs that can sting when touched. When the leaves are dried or cooked, the sting disappears, making it safe to eat or brew as tea.
How do you harvest stinging nettles safely?
It’s a good idea to wear gloves, long sleeves, and possibly even long pants when harvesting fresh nettles. The best time to pick is in the spring.
Can you make tea from fresh stinging nettle?
Yes, definitely! You can use fresh or dried nettle leaves to make tea. Fresh leaves have a stronger flavor. Be sure to always handle with gloves before brewing in order to avoid the sting!
Check out these instructions for how to make a regular glass of nettle tea.
What does nettle tea taste like?
Nettle tea an incredibly healthy beverage that has a mild, grassy flavor with earthy notes. It pairs well with other herbs, citrus, or berries. Some of my favorite herbal tea combinations include nettle with mint or raspberry.
Does nettle tea still sting after being dried or boiled?
Nope! If you dry or boil your nettle leaves, you’ll neutralize the stinging hairs and they will be safe to touch or eat.
When is the best time to harvest nettles?
It’s best to harvest nettles in the spring, before the plant flowers. This provides the best taste and nutrition. But, you can harvest in the summer, too! Better late than never!
