Stinging Nettle Donuts
- Apr 1
- 5 min read
Wanted to share this recipe for these fabulous Nettle Donuts, courtesy of The Healing Kitchen Docuseries. They are gluten-free, and have to be some of the most vibrant goodies I have ever created. We offered samples at the Dorothy Lane Market Health Fair on March 22, and after giving them a try, even our skeptics were requesting the recipe!
I will include the recipe below, and also discuss the health value of several of the ingredients.
Dry Ingredients for Nettle Donuts:
1 1/2 c. almond flour
1 c. oat flour
1/4 c. coconut flour
1/2 t. baking soda
1/2 t. salt
*Mix all dry ingredients in a bowl.
Dry Ingredients Summary:
Almond, oat, and coconut flour are all used as gluten free baking options. Many people have poor tolerance for the gluten found in regular baked goods. Gluten is the "glue" that holds bread and baked goods together and gives processed wheat products their soft texture and flavor. Gluten is a naturally occurring protein in wheat, however, it has been modified genetically, and is generally highly concentrated in traditional wheat products for the purpose of "enhancing" flavor and texture.
Many people have poor tolerance to gluten and may not even know it. At its worse, gluten intolerance can lead to coeliac disease, type 1 and 2 diabetes, and other autoimmune disease.
Molecularly, gluten is very similar to another natural "signaling protein" called zonulin. Zonulin is released strategically by the body to signal the cells of the gut to replace themselves as needed in order to maintain a healthy gut barrier. The gut acts similarly to a cheese cloth or strainer. As food (and even toxins) come into the gut, an effective gut lining strains them out so that they are passed out in our stool. However, when the gut is not healthy, it can become quite porous. Imagine how effective your cheese cloth would be if you started poking large holes in it! This is exactly what happens to individuals with "gluten sensitivity" and unhealthy gut barriers. Because gluten can be mistaken by the body for zonulin, the high levels of gluten in our food can keep the gut lining (cheese cloth) in a constant state of "replace and repair." You can imagine, then, that eventually the gut will not be able to keep up with that level of constant reconstruction, and that the gut lining would end up like a porous cheesecloth, allowing waste into the bloodstream that should have been eliminated in our toilets! Our immune system, which fights infection and disease, must then be on constant high alert to address all of these toxins. This then can result in high levels of overall inflammation (which is the basis for almost every chronic disease you can think of), and even in autoimmune diseases, conditions in which the immune system is so overactive that it begins attacking the body's own cells.
Check out what the Cleveland Clinic says about gluten intolerance.
Before we finish with the remaining ingredients, it is important to say that even though the gluten free flours listed can help you avoid gluten intolerance, unfortunately, they are still highly processed flours. Many holistic educators recommend avoiding daily use of these flours.
Wet Ingredients for Nettle Donuts:
1 c. pureed nettle
1/2 c. coconut milk
1/2 c. maple sugar
4 eggs
1 T vanilla
1/2 c. coconut oil
4 droppers liquid chlorophyl
Wet Ingredients Summary:
Nettle, often referred to as "stinging nettle" brings the most powerful nutrients of this amazing recipe. Just to confirm, "Yes, we are talking about that patch you fell into as a child that caused your skin to sting for hours afterward!" The needles of the branches are fodder for another blog, but the leaves, which do not have needles, are used for their incredible nutritional value.
Look at this review from 2022 published by the NIH in the National Library of Medicine
I have added parenthesis for additional clarification!
Nutritional and pharmacological importance of stinging nettle (Urtica dioica L.): A review
Abstract
Stinging nettle (Urtica dioica L.) is a wild herbaceous perennial blooming plant that is commonly known as stinging nettle. It's a common, multi-purpose crop that's sometimes overlooked. Europe, Asia, North Africa, and North America are all home to stinging nettle. It is a plant that's edible and has nutritional and medicinal properties. Young leaves can be used to make curries, herb soups, and sour soups. The root of the stinging nettle is used to treat mictional (PROBLEMS URINATING) difficulties associated with benign prostatic hyperplasia (ENLARGED PROSTATE), while the leaves are used to treat arthritis, rheumatism (AUTOIMMUNE ARTHRITIS), and allergic rhinitis (ALLERGIES THAT CAUSE RUNNY NOSE). Its leaves are abundant in fiber (GOOD FOR THE GUT), minerals (MOST OF US ARE DEFICIENT IN MINERALS), vitamins, and antioxidant compounds like polyphenols and carotenoids, as well as antioxidant compounds like polyphenols and carotenoids (THESE FIGHT THE FREE RADICALS THAT CAUSE INFLAMMATION AND DISEASES LIKE CANCER) . Stinging nettle has antiproliferative (KEEPS BACTERIA/VIRUSES FROM REPRODUCING/REPLICATING), anti-inflammatory (DECREASES OVERALL INFLAMMATION), antioxidant (DECREASES FREE RADICAL DAMAGE= A GOOD ANTI OXIDANT), analgesic (PAIN RELIEVING), anti-infectious, hypotensive (DECREASES BLOOD PRESSURE), and antiulcer characteristics (DECREASES ULCERS), as well as the ability to prevent cardiovascular (HEART) disease, in all parts of the plant (leaves, stems, roots, and seeds).
Although nettle is the star of this show, of note are two other ingredients: coconut oil and pure maple syrup. Coconut oil is a fat similar to breastmilk: It bypasses regular digestion and goes directly to the liver for energy! Check out the health benefits of 100% pure maple syrup :
Continuation of recipe
*Preheat oven to 350 degrees
*Combine wet ingredients in separate bowl. (If using dried nettle, puree the nettle with the other wet ingredients. If using fresh nettle leaves, puree the leaves by themselves before combining with other ingredients).
*Combine wet and dry ingredients
*Use coconut oil to grease silicon donut forms. Fill 1/2 way with batter.
*Bake 15-20 mins.
Icing
*8 oz of maple butter (we use creamed honey). Add 2T. Blue Butterfly Pea Flower to create the beautiful purple/blue color.
*Add 1/2 t. coconut cream
*Can top with organic rose, marigold, calendula or nettle seeds!
*Spread over donuts when cooled.
And enjoy a fabulous and beautiful confection!
Disclaimer: This BLOG is for Educational Purposes, Only. This information provided is educational and informational in nature and is made only as general information. The information does not establish a patient-provider relationship, establish a standard of care, or offer medical, dietary, or therapeutic care, advice, opinion, diagnosis, or treatment. This information does not replace independent professional or medical judgment and should not be relied upon as medical, psychological, or other professional advice of any kind or nature whatsoever. This information should not be used for diagnosing or treating any mental or physical health problem or disease. You are solely responsible for any action taken based on your interpretation of this information and you are responsible for your own health care decision-making by obtaining any necessary consultations with appropriately licensed health care professionals such as physicians and psychologists.
If you'd like more holistic health education and access to mindfulness-based exercise, check out our Mindful Movement Group, hosted on Zoom, Wed 11am-noon, EST
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