--- title: Eating Greens & Weeds description: This week's menu focuses on nourishment with gentle recipes, lots of greens and some weeds! Nettles are a profoundly nourishing tonic food. image: https://blog.botanicalkitchen.com/hubfs/Superfood%20Good%20Lunch%20Salad.jpg --- [![Botanical Kitchen](https://blog.botanicalkitchen.com/hubfs/Botanical-Main-logo.png)](https://www.botanicalkitchen.com/) - [RECIPES](https://www.botanicalkitchen.com/recipe_category/) - [MEMBERSHIPS](https://www.botanicalkitchen.com/about-botanical-kitchen-membership/) - [Chef’s Table](https://www.botanicalkitchen.com/patch-to-plate-weekly-menus/) - [Whole Plant Life](https://www.botanicalkitchen.com/whole-plant-life/) - [About Memberships](https://www.botanicalkitchen.com/about-botanical-kitchen-membership/) - [Free Trial Chefs Table](https://www.botanicalkitchen.com/register/patch-to-plate/) - [Free Trial Plant Life](https://www.botanicalkitchen.com/register/whole-plant-life/) - [GIft Chef's Table](https://www.botanicalkitchen.com/register/gift-patch-to-plate/) - [Gift Whole Plant Life](https://www.botanicalkitchen.com/register/gift-whole-plant-life/) - [Membership FAQs](https://www.botanicalkitchen.com/membership-faqs/) - PROGRAMS - [ABOUT 14 DAY RESET](https://www.botanicalkitchen.com/14-day-reset-program-about/) - [Register Chef Table](https://www.botanicalkitchen.com/chefs-table-14-day-food-as-medicine-reset-register/) - [Register Plant Life](https://www.botanicalkitchen.com/whole-plant-life-14-day-food-as-medicine-reset-register/) - [Start Reset](https://www.botanicalkitchen.com/14-day-reset-program-start/) - [1:1 Private Consultations](https://www.botanicalkitchen.com/functional-nutrition-consultation/) - [ABOUT](https://www.botanicalkitchen.com/about-company/) - [Botanical Kitchen](https://www.botanicalkitchen.com/about-company/) - [Karina Hines](https://www.botanicalkitchen.com/about-karina-hines/) - [Kitchen Journal Blog](https://blog.botanicalkitchen.com/) - [Project Portfolio](https://www.botanicalkitchen.com/project-portfolio/) - [CLASSES + EVENTS](https://www.botanicalkitchen.com/media-events/) - [SHOP](https://www.botanicalkitchen.com/shop-supplements-and-herbals/) - [Supplements](https://www.botanicalkitchen.com/shop-supplements-and-herbals/) - [Natural Body & Beauty](https://www.botanicalkitchen.com/shop-body-and-beauty/) - CONTACT - [Contact us](https://www.botanicalkitchen.com/contact/) - [Media Kit](https://info.botanicalkitchen.com/mediakit-0) - [References](https://www.botanicalkitchen.com/bibliography/) - [Login](https://www.botanicalkitchen.com/login) ![basket of veg photo finish](https://blog.botanicalkitchen.com/hs-fs/hubfs/basket%20of%20veg%20photo%20finish.jpg?width=2000&height=1333&name=basket%20of%20veg%20photo%20finish.jpg "basket of veg photo finish") # BOTANICAL KITCHEN BLOG RECIPES + SHOPPING LIST + PREP LIST - Print ## BOTANICAL KITCHEN BLOG # Eating Greens & Weeds Authored by: Karina Hines ![](https://blog.botanicalkitchen.com/hubfs/Superfood%20Good%20Lunch%20Salad.jpg) Spring has sprung, and I am delighted to see blossoms, buds and green plant babies popping up and stretching towards the sun's warmth. I am grateful to witness spring unfolding here in Maine; see the flush of blossoms and greenness after a long, white grey winter. This week's menu focuses on nourishment with gentle recipes, lots of greens and some weeds! Nettles – [Urtica Dioica](https://en.wikipedia.org/wiki/Urtica_dioica) – stinging nettles are weeds, and they are a profoundly nourishing [tonic food](https://www.traditionalmedicinals.com/articles/plants/nettle-101/) rich in minerals, vitamins, protein, an excellent tonic food and medicinal herb.  When you dry, cook or plunge in hot water, the "sting" dissolves, leaving you with a nourishing and versatile herb with a mild flavour. Nettles have been used as [food and medicine](https://progressiveherbalismcom.wordpress.com/nettles/) for generations treating everything from seasonal allergies to joint and bone ailments, blood pressure, urinary system dis-ease and skin conditions.  Nettles strengthen and tone the body, especially the [kidneys,](https://www.cukebook.org/lists/kidney-supporting-herbs-and-fungi/) and are a great reproductive tonic, helpful for cooling the [symptoms of menopause.](http://thenewmenopause.com/?p=233)   Happy spring foraging. W*ishing you vibrant health 🥬** Chef Karina Hines.* OUR FOOD AS MEDICINE RECIPES - ## [![Warm Apple Berry Porridge in a bowl](https://blog.botanicalkitchen.com/hs-fs/hubfs/Warm%20Berry%20Porridge.jpg?width=1080&height=810&name=Warm%20Berry%20Porridge.jpg) Warm Apple & Berry Botanical Bowls](https://www.botanicalkitchen.com/recipes/warm-apple-berry-botanical-bowls/) - ## [![Nettle Spinach Frittata Slices](https://blog.botanicalkitchen.com/hs-fs/hubfs/Nettle%20Spinach%20Frittata%20Slices.jpg?width=1171&height=956&name=Nettle%20Spinach%20Frittata%20Slices.jpg) Nettle Spinach Frittata](https://www.botanicalkitchen.com/recipes/nettle-spinach-frittata/) - ## [![Superfood Good Lunch Salad](https://blog.botanicalkitchen.com/hs-fs/hubfs/Superfood%20Good%20Lunch%20Salad.jpg?width=1080&height=810&name=Superfood%20Good%20Lunch%20Salad.jpg) Superfood Salad](https://www.botanicalkitchen.com/recipes/superfood-salad-with-nuts-seeds/) - ## [![Carrot & Spinach Dal w Cilantro](https://blog.botanicalkitchen.com/hs-fs/hubfs/Carrot%20%26%20Spinach%20Dal%20w%20Cilantro.jpg?width=1080&height=810&name=Carrot%20%26%20Spinach%20Dal%20w%20Cilantro.jpg) Carrot, Coconut & Spinach Dal](https://www.botanicalkitchen.com/recipes/carrot-coconut-spinach-dal/) - ## [![Harissa & Carrot Meatballs ](https://blog.botanicalkitchen.com/hs-fs/hubfs/Harissa%20%26%20Carrot%20Meatballs%20.jpg?width=1080&height=1080&name=Harissa%20%26%20Carrot%20Meatballs%20.jpg) Harissa Carrot Meatballs](https://www.botanicalkitchen.com/recipes/harissa-carrot-meatballs/) - ## [![Nettle Tea](https://blog.botanicalkitchen.com/hs-fs/hubfs/Nettle%20Tea.jpg?width=1080&height=1080&name=Nettle%20Tea.jpg) Fresh Nettle Tea](https://www.botanicalkitchen.com/recipes/fresh-nettle-tea/) SHOPPING LIST AT A GLANCE OUR RECIPES USE SIMILAR INGREDIENTS EACH WEEK TO HELP YOU BUILD A WORKING PANTRY ingredient focus: affordable + sensible + seasonal + sustainable Review each Recipe for Serving Ideas | Swaps & Substitutions + Additions.  Choose what you like! Please support your local farms ~ because nutrition begins in the soil with strength from our farmers. ### FRUIT & VEG HERBS - Apples -   - Garlic - Onion - Celery - Carrot - Ginger - Spinach - Arugula - Cabbage - Sprouts Microgreens - Scallion - Radishes - Cherry Tomatoes -   - HERBS - Cilantro - Chives - Parsley - Nettles ### NUTS & SEEDS & DRIED FRUITS - Walnuts - Pumpkin Seeds - Sunflower Seeds - Sesame Seeds ### SPICES + OILS + VINEGAR - Olive Oil - Dulse - Sea Salt - Pepper - Coriander - Turmeric - Chilli - Cumin - Harissa - Baking Spice ### PANTRY - Red Lentils - Coconut Milk - Harissa Paste - Oats | Flour -   ### FRIDGE | FREEZER - Frozen blueberries -   - Eggs - Gnd Turkey | Meat PREP AHEAD OPTIONS Salad Dressing & Sauces Carrot Coconut Dal - add the greens when serving Harissa Carrot Meatballs + any Sauces Wash & prep vegetables & herbs Karina's tips + Food for thought Superfood salad bowls have a great balanced mix of in-season greens, sprouts, vegetables, healthy fats + proteins from nuts and seeds. Walnuts and pumpkin seeds make a fabulous combo. 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