Nettle Smoothie

Name: Nettle Smoothie
Prep time: 10 min
Total time: 10 min
Yield: approx. 1.2 l, 4 servings
Cuisine: International
Ingredients: 400.0 ml Water; 100.0 g fresh nettle leaves; 2.0 Frozen Banana; 2.0 Green Apple; 1.0 ripe Hass avocados; 2.0 EL linseed oil; 2.0 scheibe Fresh Ginger Root

Wild-herb smoothie with young nettle, banana, and avocado.

10 minEasySmoothieVeganVegetarianGluten-FreeLactose-Free

Fresh nettle straight from the garden or the edge of the woods — blended with banana, apple, and avocado, it makes a creamy green smoothie with a strong, grassy character. What sounds like a hazard is straightforward in the blender: the stinging hairs of the nettle are mechanically destroyed by the high speed of the Vitamix. The finished drink is smooth, creamy, and no longer stings. Flaxseed oil and avocado give the smoothie a silky texture and keep you full for longer. Ginger adds a fresh, slightly sharp accent.

The best harvest time for young nettles is April to May, when the shoot tips are still tender. In the high-performance blender, the fibrous leaves are fully broken down — no pulp, nothing to throw away, the whole plant is used.

Instructions

1
Put on gloves. Cut off the young shoot tips of the nettle — use only the top 4 to 6 leaves. Place the leaves in a bowl with plenty of cold water, swish briefly, and drain thoroughly. Cut the apple roughly into pieces (remove the core to taste). Halve the avocado, remove the pit, and scoop the flesh out of the skin with a spoon. Peel the ginger and cut a thin slice.
2
First add the water to the Vitamix container. Then add the nettle leaves, banana pieces, apple pieces, avocado, flaxseed oil, and ginger in the order given and secure the lid. Start the blender on the lowest setting, then quickly increase to the highest setting. Blend for 45 to 60 seconds, until the smoothie is completely smooth and homogeneous.
3
Pour the smoothie straight into glasses and drink right away — it tastes best freshly blended. Season with a splash of lemon juice if you like. For a sweeter smoothie, add a teaspoon of maple syrup.

Chef's Note

Always wear gloves when picking and washing fresh nettle — the stinging hairs stay active until blending. Use only the young shoot tips (the top 4 to 6 leaves); they are the most tender and mildest in flavor. Older leaves or flowering plants have a more intense, sometimes bitter flavor.

Nettle is very fibrous — weaker blenders produce a coarse, stringy texture. The Vitamix breaks down the cell structure completely on the highest setting, so you get a homogeneous smoothie without fiber pieces and use the entire harvested plant instead of throwing away pulp as you would with a juicer.

If you like the smoothie sweeter, add half a ripe banana more or a teaspoon of maple syrup. Mango instead of apple makes the smoothie a bit more tropical and balances the herbal note well. The amount of liquid can be adjusted to the consistency you want — less water gives a thicker, smoothie-bowl-style result.

Choose clean foraging spots: at least 50 m from busy roads, no sprayed fields or dog paths. Wash all leaves thoroughly under cold running water.

You will also find this smoothie in our overview of wild-herb smoothies — there we show how dandelion, ground elder, and wild garlic work in the blender.

Note: only forage plants you can identify with certainty, and do so at your own responsibility. Mix-ups with toxic plants can be dangerous — when in doubt, do not forage. This information is not a substitute for medical advice, diagnosis, or treatment. If you have pre-existing conditions, are pregnant, or take medication, always check with a doctor.

Nutrition per 100 ml

Energy	75 kcal313 kJ
Fat	4.4 g
Carbohydrates	8.1 g
of which sugars	5.3 g
Protein	0.7 g

Values per EU FIC Regulation (1169/2011). Values are averages and may vary depending on ingredients and preparation.

Frequently Asked Questions

Does the nettle smoothie sting in your mouth?

No. The stinging effect of the nettle comes from tiny hollow hairs (trichomes) that release an irritant on skin contact. In the high-performance blender, the high speed mechanically destroys these hairs completely. The finished smoothie no longer stings and can be drunk without concern.

Do I have to blanch the nettle before blending?

Not necessarily. During blending in the high-performance blender, the stinging hairs are destroyed by the mechanical stress — blanching beforehand is not needed. If you want to be on the safe side, you can briefly scald the washed leaves with boiling water, drain them, and then blend. This does, however, cost the smoothie some of its fresh color and texture.

When is the best time to harvest nettles for smoothies?

The best harvest months are April and May, when the plant is still putting out young, tender shoot tips. These are milder in flavor and ideal for smoothies. Older leaves or flowering plants have a more intense, sometimes more bitter aroma. Nettles can be harvested from March to October, but the spring harvest gives the best quality.

Where should I forage nettles for smoothies?

Forage nettles only at spots free of contamination: at least 50 meters from busy roads, not along field edges with pesticide use, not on frequented dog paths or park paths. Suitable spots are secluded woodland edges, untreated meadows, and your own garden. Wash all foraged leaves thoroughly under cold running water. Forage outside nature reserves and only for personal use.

What should I keep in mind with nettle to stay on the safe side?

Nettle is easy to recognize, and a dangerous mix-up is rare — the similar-looking dead-nettle is harmless and does not sting. Even so, the basic rule for foraging wild plants applies: anything you cannot identify with full certainty does not go into the smoothie. Wash the leaves thoroughly under running water before blending — this removes dirt and possible parasites. If you are unsure, fall back on store-bought organic nettle or join a guided herb walk. Foraging wild plants is at your own responsibility.

Which Vitamix container is suitable for this nettle smoothie?

For 2 servings the 1.4 L container is ideal — it fits the Explorian E310, E510, and all Ascent models. For 4 servings we recommend the 2.0 L Low-Profile container, used with the E520 and the Pro 750. Both containers fully break down the fibrous nettle leaves. Important: add enough liquid as a base so the vortex forms right away and catches the leaves evenly.

Can I use dried nettle for this smoothie?

Dried nettle leaves are not suitable directly for this smoothie — they would stay grainy in the blender and affect the texture. As an alternative, you can brew dried leaves as a tea, let it cool, and use this tea in place of part of the water. For the best smoothie we recommend fresh nettle leaves from the spring harvest.

Do I have to remove the apple core?

That is a matter of taste, not a safety question. Apple seeds contain amygdalin, which releases traces of hydrocyanic acid when crushed — but the amount from the core of a single fruit is insignificant for health. The Vitamix crushes the seeds completely, so no hard pieces remain. In flavor, the seeds bring a slightly bitter, almond-like note — in an already tart wild-herb smoothie this can add to the bitterness. If you prefer it milder, remove the core; if you favor the whole-fruit approach, you can blend it in.