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Detoxifying garlic & nettle potato salad


Float like a butterfly, sting like a bee

I picked up some in-season stinging nettles from Nutrient Dense Farm at the Squamish farmer’s market this weekend! Although you may cringe at the memory of a sting from this little bugger, nettle is actually a very nutrient-dense food and a remedy for many medical conditions including allergies and arthritis. Nettle tastes much like spinach when cooked, and it’s a fantastic substitute to try in things like pasta, pesto, soups, smoothies, pizza and gomae.

Nettle is esteemed as a famous longevity herb in chinese medicine, containing high levels of protein, calcium, phosphorus, iron, magnesium, zinc, calcium, potassium, beta-carotene and chromium — all important nutrients for muscle growth and health.

A good helping of weed

The infamous nettle weed plaguing your backyard or bike trails should instead be considered a top item on your grocery list this spring. Nettle is often cultivated and used by the pharmaceutical industry, which is an acknowledgement of its power. The best time to harvest nettles is in late March and April so get to your local farmer’s market of grab some gloves and head to the trails.

Nutritional Highlights

Kale – For athletes, the iron in Kale will transport oxygen to various parts of the body. The Vitamin B6 in Kale will help maintain healthy nervous and immune systems.

Stinging Nettle – Stinging nettle is high in arthritis-fighting potassium, calcium and magnesium, allergy-fighting histamine, blood-boosting iron and eye-health aiding Vitamin A.

Pink Himalayan Salt – Containing at least 84 naturally occurring trace elements in their natural mineral form, the benefits of natural Himalayan Crystal Salt range from Regulating the water content throughout your body and promoting healthy pH balance in your cells to preventing muscle cramping and aiding in proper metabolism functioning.

Coconut Milk – Loaded with natural pH feeding electrolytes, immunity and energy enhancing lauric acid and  fat burning MCTs.

Walnuts – Full of healthy fat, walnuts have bone-strengthening ALA (Alpha-linolenic acid), blood flow improving amino acids, disease-fighting Vitamin-E and free-radical fighting manganese and copper.

Potatoes – Eating fresh, local potatoes means you’re getting digestion-aiding fibre, nervous system nourishing and liver aiding Vitamin B6.

Lemon – Pucker up because this zesty fruit contains a tonne of Vitamin C, 187% of the daily value! Vitmain C helps with wound healing, repairing, and maintaining the health of your bones and teeth, immune system, lowers inflammation, reduces cholesterol build up, and crushes harmful free radicals (not the gnarly kind).

Cranberries – Cranberries are the second highest fruit (blueberries are number 1) in antioxidants. Antioxidants will reduce muscle damage, immune dysfunction and fatigue, and will thus improve performance.

Apple Cider Vinegar – Raw, organic and unpasteurized apple cider vinegar looks cloudy, but it has a rainbow of benefits. Loaded with raw enzymes and gut-friendly bacteria Apple Cider Vinegar promotes health and healing balances your pH, increase good gut bacteria and helps control your weight.

Detoxifying garlic & nettle potato salad

Print Recipe
Serves: 2 Cooking Time: 30min


  • Two handfuls small organic potatoes, chopped in half
  • 1/2 tsp pink himalayan sea salt
  • 1/2 tsp pepper
  • 1 cup stinging nettle, finely chopped (try not to touch before it's cooked)
  • 1–2 cloves garlic, finely chopped
  • zest of half lemon
  • 1 tbsp coconut oil
  • 2 c chopped kale
  • 1/4 c dried unsweetened cranberries
  • 1/3 c walnuts
  • Lemon Coconut Vinaigrette
  • 1 tbsp apple cider vinegar
  • 2 tbsp lemon juice
  • 1 tsp. lemon zest
  • 1/2 tsp. pink himalayan sea salt
  • 1/4 cup extra virgin olive oil
  • 1/4 c coconut milk



Pre-heat oven to 375ºF


Blanch the nettles in boiling water for 60-90 seconds. Transfer to paper towel to dry. Finely chop your nettles.


Lightly coat a cast iron pan with coconut oil. Toss in the potatoes with 1/2 teaspoon of pink salt and pepper. Roast, stirring once, 10 minutes. Stir in garlic, nettle and lemon zest and roast 10 minutes more.


Chop your kale and prepare your vinaigrette.


To plate


Massage your kale in the vinaigrette, add the cranberries and walnuts.


Scoop kale on a plate or in a bowl and top with your roasted nettle potatoes. Drizzle with a bit of the remaining vinaigrette.


Be careful when chopping your nettle, it does sting if it's not cooked!

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