SHOWER SUGAR SCRUB with lavender

One of my absolute favorite smells is lavender. It seems to me to be the perfect blend of floral and spicy and invoke a feeling of balance and peace.

I've posted a number of health and beauty recipes on this blog but none can compare with the simplicity of this. One jar. Three ingredients. Five minutes.

If you're looking for a place to start, a way into dabbling in homemade, I'd begin here. Lavender is a heal-all oil, can be used with children, and is one of the safest, most effective herbs we have.

Note: Of course, you could use a host of essential oil variations here. If you have experience with essential oils and understand the safety of use then experiment as you wish. 

[THE RECIPE]

2 - 3 cup glass jar with tight fitting lid
fine ground organic sugar
unrefined organic sesame oil [not toasted!]
10 - 15 drops lavender essential oil, optional
1/2 c. dried lavender flowers, lightly ground*

*You can use and pestle and mortar, blender, food processor, or coffee/herb grinder to lightly crush the flowers.

Fill glass jar halfway with sugar. Add lavender essential oil and top with lightly crushed lavender flowers. Add sugar to fill jar to 3/4 full and mix contents of jar. Pour oil over sugar to cover then mix. Continue adding sugar then oil until jar is almost full. Sugar should be oily but not drenched. Over time oil will start to pool on top. Add sugar as needed. If scrub dries out, add oil as needed. Store in refrigerator for up to six months or in shower for about one month.

At the end of your shower, massage scrub into clean, wet skin over entire body. Rinse residual sugar and pat skin dry with towel.

Note: To avoid oil getting on towel, pat skin with a dry washcloth before wrapping in towel. 

This makes a great gift! Package in a decorative jar with an artistic tag.

CARDAMOM LATTE with ginger, vanilla bean, and reishi

There are times when I'm called to the kitchen less for the creativity of it but more out of a primal desire for something my body desperately needs in that moment. Not in a surface "I'm craving sugar but that's probably covering up a deeper need" sort of way.

This desire is deep and earthy - flowing from a bodily wisdom I have yet to fully understand.

Over time I've learned to pay close attention to this call and surrender to the part of me governed by ancient wisdom. It's been interesting within the context of recipe creation. There's an undeniable inner intuition that drives what I take from the cupboard and add to the pot. In these moments, brain follows visceral.

I call it meditation.

It's less about the recipe and more about the sacred within the daily. It's not unlike waking on a cool summer morning to the sparkle of sunrise wrapped in a dance with mist on the calm of the water outside my window. The world is alive with enchantment and possibility within the dew and earth and air.

It's tangible, physical, earthy magic.

Sometimes I have the wherewithal to write down what my hands are doing. This is one such time and I'm so excited to share it with you. Move slow, feel what your body is doing while you create. Lean over the pot and take in the changing aroma. Feel the steam on your face. Notice what this does in your body. If you have the sudden urge to add something, do it! Follow this beautiful intelligence we each have within the muscle and bone and blood and organs of our body.

Sip mindfully, with loving intention, and smile. Invite a little magic.

Medicinal Note: If you're familiar with Ayurvedic medicine, this tea is excellent for balancing vata and kapha dosha types. It's grounding and gently warming; acts on the spleen, lung, stomach, and large intestine; improves the circulation of chi [life force]; and works to dispel mucus, cold, dampness, and phelgm. The recipe came to me on a very windy, cool spring [vata aggravating] day. Cardamom is such a wonderful whole-body tonic. In addition, reishi mushroom is fantastic for boosting the immune system.


[THE RECIPE]
Serves 3

Note: all herbs dried and cut or whole.

6 c. water
4 T. whole cardamom pods
2 T. fennel seed [optional]
2 tsp. cut ginger
1 whole vanilla bean, cut in half [reserve other half for use at another time]
1 slice reishi mushroom
3 c. tigernut milk or milk of choice
2 - 3 T. pure, raw honey [to taste, orange blossom honey is wonderful]

In a medium size saucepan combine water, cardamom, fennel, ginger, half the vanilla bean, and reishi mushroom. Bring to boil over high heat. Once boiling, reduce heat to to simmer and cook for 30 minutes or until liquid is reduced to half [approximately 3 cups].

Meanwhile, place milk and honey in a small saucepan. Heat on low until milk is very warm but not boiling, stirring occasionally.

Pour reduced tea through fine mesh strainer into three large mugs [approximately 1 cup of tea in each mug]. Divide the warmed milk between the mugs [approximately 1 cup of milk in each mug].

Serve immediately or store in refrigerator for 24 - 48 hours to serve at a later time.

These herbs aren't necessarily inexpensive so you can reserve the cooked herbs to use a second time. Tea will be less intense so either reduce water or add a few more herbs.

CHLOROPHYLL: the green giant

Chloro-what??! If you rewind back to the days of desk sitting and page turning, you might be able to dig up this vaguely familiar word in the recess of your mind. Think elementary science class. Maybe something? If you're seeing green, you're on the right track.

Simplified, chlorophyll is the pigment that makes plants green and is vital in said plants ability to absorb energy from light, also know as photosynthesis.

I'll spare you the science lesson and get to why this is important, why you might care.

There has been much hype surrounding green veggies in the recent years. What's not new is why much of the hype is actually legit. Vegetables are nature's gift to us - a tasty package of many of the nutrients we need to survive. In addition, fresh, green veggies and herbs are full of chlorophyll. Chlorophyll is said to aid the body in cleansing and detoxifying its cells [of which our bodies are made up of]. A clean, healthy cell has a better chance of optimally utilizing nutrients.

Of course, the best way to get chlorophyll is through fresh vegetables, but in the winter green is scarce. I've found taking chlorophyll in liquid form to be a nice stand-in rather than paying the high price for fresh greens flown in from various continents. In combination with the frozen veggies tucked in my freezer, chlorophyll helps nourish my body throughout the long winter months.

I want to be very clear that I'm not suggesting chlorophyll as the magic cure to prevent illness and I'm certainly not saying replace fresh green vegetables with chlorophyll. Illness happens even to the healthiest eaters, especially when said eaters have children in school. Green vegetables and herbs contain so many more nutrients in addition to chlorophyll and it would be a foolish substitution for the green stuff direct from the ground. I am suggesting that green, in liquid form, can aid a body in ridding the stuff that needs to go and strengthening the systems that could use it in months that come up empty in green.

As always, please research for yourself before giving chlorophyll a try and if you have specific health concerns or illness, consult a well-trained physician of natural medicine or your doctor prior to use.

HERBAL GREEN TEA with peppermint and moringa

Green tea is one of my favorites but from a Chinese Medicine perspective, is very cooling. Great on a hot summer day but not necessarily what we're looking for in late winter. This tea falls more in the balancing category yet provides many of the benefits of traditional green tea. It's full green goodness, many of the herbs boasting a high chlorophyll content and all dense in nutrients.

Because over 50% of the herbs are on the neutral to cooling spectrum and can be a little drying, adding a teaspoon or two of blackstrap molasses will increase the warming energy and provide gentle lubricating benefits [know that this will change the flavor!]. Raw, pure and local honey can also be used for mild lubrication but will maintain the energy of the tea.


[THE RECIPE]

Note: All herbs are cut and dried unless otherwise noted. Please notice omissions necessary for listed health concerns. Clicking on the herb will take you to a more detailed, yet basic and understandable, profile including each herb's history and some medicinal benefits. 

1 c. peppermint leaves [cooling energy]
1/2 c. moringa leaves [warming energy]
1/2 c. nettle leaves [neutral-cool energy]
1/2 c. alfalfa leaves [neutral-cool energy]
1/4 c. lemon balm leaves [cool energy]
1/4 c. ginkgo leaves [neutral energy; omit if coagulation disorder present]
1/4 c. whole fenugreek seeds [warming energy; omit during pregnancy and replace with 1 - 2 T. ginger]

Place all ingredients in a large glass bowl and stir until combined. Scoop approximately one tablespoon of herb mix into a small press n' brew tea bags and seal with hot iron. Store in a glass jar with tight fitting lid in a cool, dark place for 6 - 8 months.

To brew: bring two cups of water to boil. Place one tea bag in a tea cup or pint size ball jar and fill with boiling water. Let steep for 15 - 20 minutes for a strong tea. Drink warm or at room temperature. Add pure, raw honey or blackstrap molasses as desired.

DIAPER RASH SALVE for fungal infections

Early on, my husband and I realized that raising our youngest child was going to be no lazy walk in the park. She came on with a strength and stubbornness from the start. And the vocal chords to match. This particular little girl also brought with her bound up digestive and elimination systems and a tendency towards rashes, particularly bad in the diaper area that sent her into fits of rage and unpredictable thrashing. My husband and I didn't sleep for the first eighteen months of her life, rotating in shifts of three nights on and three nights off just trying to survive this little bit of terrible we'd found ourselves in. We were forced into using antibiotics and disposable diapers, prescription cream and suppositories - all things I had adamantly tried to avoid. I changed my diet, eliminating everything that might cause her discomfort, dealt with constant anxiety, was losing weight and had scary things happening to my body. On more than one occasion, I found myself curled up on the floor screaming and crying and wanting to run away.

I tell you all this for a couple reasons. First, to say it's hell. Parenting can be soul-crushingly difficult at times and is, in a very literal sense, a sacrifice of self. It requires a constant choice to say "yes". Yes I will stay, yes I will do my best, yes I will continue to show up and give and care and protect. And yes, I will let my kids see my failures and fears and say time and time again, I don't know and I'm sorry and I love you.

The second reason to share this part of my story is to say, it doesn't last. After a year and a half of sleeping no more than two or three hours a night, and not even in a row, my husband and I woke up and realized we'd slept six. Slowly my daughter's digestive discomfort and rashes began to diminish a bit. I began to understand this sensitive little being I cradled in my arms and we built a language of our own. I found a few [professional] people to walk me through healing, inside and out, and I surrounded myself with a group of friends I love like sisters. As my youngest gets older, I have been able to find space just for me. To sink into the things that bring me joy and hope and fill my life with beauty and creativity.

What I didn't give myself the grace to accept is that there are times in life that are really, really hard. They break us open and spill out our guts and there is no way to put things back exactly how they were. It's confusing and terrifying and maddening and exhausting. But these times also allow us to see that we were gifted an inner strength so much wider and deeper and powerful than we can actually grasp. Pain tends to tear open the curtain, revealing a more compassionate and accepting space. A space that invites us to come as we are and then walks us forward, asking us to keep the wonder of a child and grow into the wisdom and love of a saint.

Lets keep walking.

[RASH SALVE]

I've consistently used this salve recipe for just under two years and found it to be the only thing, outside of prescription cream, to diffuse the rash that to this day persists on my very stubborn child's bottom. She seems to be unfazed by sleeping in a mound of stinky fluid and excrement. Until we find the magic button that inspires her to step away from nighttime diapers, this salve is a must have for us.

Note: all of the herbs listed are dried. Measurements can be approximate. For the most part I eyeball it so don't get caught up in accuracy.

1 1/2 c. extra virgin olive oil
1/2 oz. beeswax
4 T. Oregon grape root, cut
2 T. yarrow, cut
2 T. calendula
1 T. myrrh gum tears
5 frankincense tears
2 - 3 drops pure lavender essential oil

Place dried herbs and oil in a quart-size glass jar with a tightly fitting lid. Shake to combine. Line the bottom of a Crock-pot with an old kitchen towel. Place the sealed jar in the center and then fill Crock-pot with enough water to cover the oil and herbs. Cook on low, uncovered, for 24 - 48 hours, adding water as needed to maintain water level.

Strain herbs and pour half of the oil into a double boiler. Add beeswax and cook over medium heat until was is completely melted, stirring occasionally. Meanwhile, pour remaining oil into a medium size glass jar and add essential oil.

Once the wax has melted, add this mixture to the oil in glass jar. Mix well with a butter knife, small whisk, or spoon. Set aside, uncovered, until salve has solidified. Cover with a tight fitting lid and store in a cool, dark place for up to 6 months [although, I'll admit, we keep ours around for longer and it works just fine].

Use as a preventative measure for nap or nighttime sleeping, in acute or chronic situations, or other rash ailments that find you. Test salve on a small patch of skin for any reaction prior to widespread use.

If condition persists or gets worse, it's best to check in with your pediatrician.

TEA FOR STOMACH DISTRESS, FLU, AND HEART BURN with chamomile, lemon balm, and licorice root

Last week I caught a stomach something that catapulted me straight into the belly of hell. A little dramatic. Maybe. Let's just say it was terrible and I'm still recovering. For me, part of the wreckage of such intense illness is extreme heart-burn. It kept me up nearly the whole of one night and brought me to tears with it's strength. Somewhere around three in the morning I was fumbling about the kitchen, looking for something, anything, to help. In a moment of blessed intervention, I remembered I had a pantry full of herbs and a bit a know-how on the topic. It's amazing how easy it can be to forget a simple, important thing like the ability and power we have to heal ourselves. Turns out chamomile, lemon balm, and licorice root can subdue even the most wicked acidic upheaval. This is a simple recipe with three ingredients worth tucking away in your medicine cabinet.

[CHAMOMILE]

Chamomile has been popularized as an anti-stress and anxiety herb as well as an antidote to colic and a way to calm children. One of it's greatest strengths lies in it's ability to calm the stomach and fight infections. The oil of this lovely little flower is a powerful anti-inflammatory agent. Chamomile can be taken before and  after meals to reduce any unpleasant side effects that may be experienced.

Safety considerations: some sources maintain that chamomile should not be used for an extended period of time or if you are allergic to ragweed. That being said, chamomile is generally understood to be a very safe herb for humans of all ages.  

[LEMON BALM]

This herb is one of my favorites to grow: it comes back every year larger than before, smells amazing, and tastes delicious. Lemon balm is one of nature's best calming herbs, having an antispasmodic effect on both the stomach and nervous system. It's excellent for general exhaustion [think post-illness] and has strong antiviral properties. It's generally understood to be safe for both adults and children.

[LICORICE ROOT]

Licorice root is widely known as a respiratory tonic, used for bronchial congestion, sore throat and coughs. It works as an anti-inflammatory for the digestive tract and is sweet in taste, making it a great herb for kids. Both the endocrine and reproductive systems can benefit from this herb, specifically in the case of adrenal exhaustion.

[THE RECIPE]

Note: parts can refer to any form of measurement [teaspoon, tablespoon, etc.] however once a measurement is chosen, it should remain consistent throughout the recipe. For example, if a part is designated as teaspoon, then all of the parts within the recipe should be measured as teaspoons.

2 parts lemon balm
1 part chamomile flowers
1/2 part licorice root, cut

In a medium glass bowl, mix all ingredients. Store in a tightly sealed glass jar in a dark place at room temperature [ex. kitchen cupboard] for up to 6 months. Make your own teabags using press n' brew bags to have on hand when the need arises and store in a tightly sealed glass jar.

To Use:

Steep one tablespoon of herbs in 2 cups of boiling water for 15 - 30 minutes, depending on strength desired. Remove herbs and slowly sip until symptoms have decreased. Repeat as necessary.

COLD/FLU TEA with phlegm reducing herbs

It seems this odd winter season is taking a toll on my family's immune health. This back and forth between temperatures has us in a constant state of viral infection and phlegm. Recently I posted a recipe using astragalus, one of the best immune-boosting herbs available. But astragalus is a long-term solution, a more preventative measure than acute fix. Taken over time it can really improve your body's ability to fight infection.

That being said, we needed something now. Humidifier has been running around the clock and yet the scratch in the back of our throats was signalling us to do something and quick.

So I made this tea.

And drank a lot of it.

By a lot I mean eight cups a day.

Herbs are so useful but are a bit misunderstood. Drinking a small cup with about one teaspoon of tea, equivalent to a standard tea bag, will not stand up to the infection knocking at the door to your body. So many people try herbs and tell me, "it didn't work!" and turn to over-the-counter or prescription drugs for quick fix.

Please understand, herbs take time. Drugs may work on the front-end but eventually your body will pay the price of reduced immunity, depleted healthy gut bacteria, and a longer recovery time. Herbs, although they take a little longer to kick in, will over time aid your body in standing up to the viral or bacterial infection before it enters your body - like a shield.

Back to this tea. This tea is full of herbs that reduce phelgm in the body [which means they are drying, more about this later] and provide your body with the vitamins and minerals it needs to maintain health. Because this herbal mix is drying it's important to drink a lot of water, add a little honey to the tea, lubricate your skin and inner nostrils with pure, unrefined sesame or coconut oil, and keep the humidifier going.

In addition, zinc, vitamin D3, vitamin C, and specific mushrooms; steamed vegetables and broth-based soups; a diet with less phlegm inducing foods like meat, dairy, and sugar; restful sleep and moments of quiet throughout the day; laughter and creativity; and community all help give the body the best chance at standing up to illness. A note about supplements: not all are created equal and there is a lot of snake oil out there. It's best to talk with someone about rigorously tested supplements rather than running to the store and picking up a bottle that seems to look okay.

May a sense of deep health and well-being settle over you this winter season. 

[THE RECIPE]
Adapted from Rosemary Gladstar's Herbal Recipes for Vibrant Health

Note: all the herbs listed here are used in whole, dried form not powder. Please take the time to look into the herbs and make sure they are appropriate for you. Mountain Rose Herbs is a great resource to check specific herbs for any known contraindications. 

1/2 c. fennel seed
1/2 c. rosehips
1/2 c. nettle leaf
1/2 c. peppermint leaf
1/4 c. lemongrass
1/4 c. cut ginger
1/8 c. calendula flower
1/8 c. mullein
1/8 c. red clover flowers

Combine all herbs in a large glass bowl and mix well. Fill large size press n' brew tea bags with about 2 - 3 tablespoons of herb mix. Seal shut with iron. You can also you large mine-mesh tea strainer, reusable cotton tea bag, or cheesecloth to hold herbs.

Place one large tea bag in a quart size mason jar or large teapot. Fill with boiling water and let steep until water is room temperature, still warm but not hot. Drink throughout day. In times of acute infection, drink two quart-size jars [eight cups] a day.

Serve with a couple slices of organic lemon and a teaspoon or two of raw honey.

CHAI-SPICED AMARANTH CEREAL [WITH POWER-UP ADD-IN]

I hope you all are enjoying winter. This post is going to be short. I'm taking my own advice and stepping back from trying to do it all today. But, don't let the brief nature fool you into thinking this recipe is less tasty or important. It just means you have more time to try it!

[AMAR-WHAT?!]

Amaranth is an especially great food for infants and toddlers, pregnant and nursing women, people who do heavy manual labor, and on and on and on. The United Nations Food and Agriculture Organization found that wherever amaranth is consumed regularly, there is no malnutrition [see source below]. Let me say it again, no malnutrition. It is packed with protein [apparently the digestible kind!] providing half your daily needs, as well as calcium [and the necessary nutrients to help calcium absorption - magnesium and silicon], phosphorous, iron, and zinc. If your child is congested, try giving him / her amaranth to disperse the dampness [found with congestion] and relieve the stuffiness. If you suffer from heavy menstrual cycles, amaranth may help to reduce some of the bleeding if consumed regularly. It is worth trying to fit this food into your and your family's diet whenever possible. Start small and work up. My daughter now loves it plain, especially the texture, or with fruit and seed milk.

[THE RECIPE]
Serves 3 - 4

1 c. amaranth seeds
3 c. water
small handful of dried fruit [like currants, raisins apricot pieces, etc.], optional

Place amaranth seeds [and dried fruit if using] in a quart-size glass jar and cover with water. Soak overnight [I like to keep my jar in the refrigerator] or at least 6 - 8 hours. When you're ready, place all in a medium sized saucepan [add more water if necessary - there should be at least two times the amount of water as amaranth] and bring to boil. Reduce to a simmer and cook until amaranth is thick and creamy. Approximately 20 - 30 minutes.

3/4 tsp. Ceylon "true" cinnamon
scant 1/2 tsp. ground ginger
1 - 2 pinches each ground cloves and ground cardamom
1 small pinch sea salt
pure [local if possible] maple syrup, to taste
nut or seed milk of choice
frozen [local if possible] blueberries or berries of choice
small handful of nuts or seeds, gently crushed
1 - 2 tsp. Power-Up Add-In [see recipe below]

After amaranth is cooked, stir in cinnamon, ginger, cloves, cardamom, and salt. Pour into single serving bowls and top with maple syrup, milk, berries, and herb mix [see recipe below]. Enjoy warm!

[POWER-UP ADD-IN]

Bulk Herb Store has a great mix of herbs designed for weight-loss [if you're so inclined] but are also great for energy, detoxification, elimination, you name it. I add this mix to my smoothies, energy balls, and cereal to give me a boost whenever I need it. Check it out!

Source for information on amaranth: The New Whole Foods Encyclopedia by Rebecca Wood, pg. 10

HERBAL TEA FOR A COLD / FLU + THE BEAUTY OF REST

Today I did something very uncharacteristic of my Type-A full-steam-ahead personality. After finishing cleaning the kitchen, I took my lunch, sat down by the fire and thought to myself, “Wow, I just cleaned the kitchen.” Then I took a break.

This is unlike me for two reasons: 

1] When I have a to-do list, generally I feel the insane urge to plow through. Only upon completion do I allow myself a tiny moment of relief it’s over. Then I add another item to the list and bam! moment vanishes and off I go. Rarely does cleaning the kitchen feel like an effort worth pause and celebration.

2] The idea of sitting quietly and enjoying myself for a moment mid-day a few times over has, until fairly recently, been a foreign concept – one that tends to make me twitch. I’m inclined to bow down to accomplishment and success in the work I do yet never allow myself to fully embrace the “after” of such work. My mantra [I’m sorry to say] has been “What else needs to be done?” My answer? Everything.

And then today, with the help of a little divine intervention, I actually sat down. Not in the “well, I’m practicing mindfulness and being present so I should” sort of way but in an “I really want to just be for a minute so I’m going to” manner.

Let me make this clear – I am not giving anyone an excuse to be sluggish and lazy. With a world full of good, life-giving work there is no room for sitting on your laurels with the TV on, eating another microwave dinner, and repeating this charade day in and day out. If that’s you, this is your wake up call. Get up, the world waits! As important as it is to have rest with work, it is equally as important to have ample work with rest.

On the other hand, I do support the practice of putting accomplishment in its proper place understanding I can achieve many things and still refrain from letting accomplishment define who I am - it is not my God. Achievement does not own me - defining my mood, my energy level, my personality. By taking a moment to sit in the present and consider the thing I just did [whatever it was], I am allowing myself to feel the pleasure and gift of hard work. I compare it to savansana after an intense yoga class or long day. It’s natural for me to give everything to my practice or day but even more innate, if I allow it, is to sink into the rest that comes after.

When we live in the present and give ourselves fully to something, there can be no other response to the act but to be still.

Of course we can push through, railroading any form of rest and reflection on the way. But in yoga this is where injury happens to our bodies. In life this is where damage happens to relationships with self, others, the earth, and with God. 

If we don’t take the time necessary to reflect on our decisions made and actions taken, how can we possibly make well thought out choices that will benefit the people and world around us?    

As we enter this new year swelling with both promise and challenge, may we take intentional time each day to recognize that our accomplishments, the things we do, cannot define who we are. 

It’s the spaces in between the doing that truly form us into our best selves.

Now, if you’re not convinced to rest amid bouts of work simply because it’s awesome for your body, your spirit, and actually allows you to be more productive overall, then maybe adding an immunity boost to sweeten the deal will get you. That’s right, rest [both mental and physical] is bar none the most important thing you can do to prevent illness. I’m not messing with you – you can do everything I've listed on the Colds & Flu Prevention page [all good things to do regardless], but without giving yourself space to break, will still be culpable to colds and other illness.

That being said, this is my go-to tea blend in the event a cold pops up. I drink at least 4 strong cups a day throughout the duration of the cold and then a cup or two each day in the week or two after as sort of "I mean it!" finale. You can also use this tea as a preventative if you feel something coming on.

This, along with some of my other tried and true remedies [by this I mean I have personally tried and found them to be true], ensures any illness will be short-lived.

Oh, and did I mention? This recipe is as simple as they get. This means you can combine the herbs while the water is boiling, steep a cup, and go rest basking in the accomplishment of just making your own tea blend!

A note about measuring in "parts": "parts" is a general measuring term that can mean any form of measurement. The thing to remember when using parts is if you start with 1 tablespoon equating 1 part then you need to continue that measurement throughout recipe. For example, if 1 tablespoon equals 1 part then 2 parts would  be 2 tablespoons and 1/2 part would be 1/2 tablespoon. 

[THE RECIPE]

2 parts each:

Yarrow Flower, dried

Elder Flower, dried

1 part each:

Peppermint Leaf, dried

Olive Leaf, dried

Place all of the ingredients in a glass jar with a tight fitting lid, leaving at least a two-inch space at the top. Gently shake the jar to mix herbs. 

To use, place 2 - 3 teaspoons of tea mix in a metal tea strainer, tea ball, or unbleached cotton tea bag. Put tea bag in a mug suitable for hot liquids and pour 1 - 1 1/2 cups of boiling water over tea. Steep for at least 10 - 15 minutes to make a bold tea [the stronger the tea the more health benefits you receive]. I like to let my tea steep to room temperature and drink warm rather than hot. 

If you're dealing with a sore throat, add a good splash of lemon juice and a bit of honey. 

SUPER-IMMUNITY KOMBUCHA

Kombucha may rank as one of my favorite drinks in life. I generally have a batch going and love experimenting with a variety of different flavors and combinations. In my opinion, kombucha can easily stand in as a glass of bubbly for upcoming holiday parties and, hey!, I can toast to good health and mean it.

I created this recipe a couple months ago as preparation for the months known for boasting illness - a foe I do everything possible to avoid. If anyone close to me catches a cold I immediately pop a bottle, sipping to freedom from phlegm and misery. Along with a few preventative measures, my body is able to put up a good fight and come away victorious.

[WHAT'S SO GREAT ABOUT THIS COMBO?]

Elderberries

Elderberries and elder flowers are pretty much considered the universal remedy. In most temperate regions its seems you can find these bushes everywhere. We have them lining the ditches along our roads, in the woods, throughout our gardens and farms, near ponds, you name it. They are easy to grow and really easy to dry and store. Elder's most touted properties are immune-enhancing, anti-viral, and sweat inducing [fever reducing]. They can also be used to treat upper respiratory infections, inflammation, skin problems [including boils, rashes, acne], or as a nutritive food [think vitamin A, vitamin C, bioflavonoids, flavonoids, phenolic compounds, beta-carotene, iron, potassium, and phytosterols].
*Note: it is important to use dried as raw berries can cause severe vomiting and diarrhea in some people.

Ginger

Okay I admit, I add ginger to everything. It is one of my favorite all-around herbs and also claimed to be a universal remedy. Not only an antiseptic [think food poisoning and gastrointestinal infections], ginger is a wonderful digestive stimulant; increases circulatory, respiratory, and nervous system function; and has warming and cleansing properties. It is wonderful for treating colds and the flu, motion sickness, nausea or upset stomach, and in some cases morning sickness. Parasites beware. Inflammation, run. Nasty phlegm, bam! Menstrual pain, look out, ginger is coming. You can even help alleviate a headache by rubbing some ginger juice on said area and lower blood triglycerides using ginger. Seriously, this herb has it all and is a must-have in your herbal medicine cabinet.

Lavender

Lavender. The smell alone should be enough to sell you on this wonderful herb but in case it doesn't, here's a bunch of other reasons to get really familiar with this common plant. Lavender is famous for it's relaxing and uplifting qualities lending it perfect to use for tension and stress relief or insomnia. It also happens to have antibacterial, antifungal, and antiseptic properties and can be used in treating a plethora of infections, burns, and insect bites. It's used in formulas for migraines and headaches as well as indigestion and stomach spasms related to irritable bowel syndrome and Crohn's disease. There's a component of lavender, perillyl alcohol, that has shown antileukemia and anititumor effects [specifically liver, spleen, and breast] in laboratory studies. So one might say it's a universal remedy. Sensing a theme?

Orange Peel 

Orange peel is most commonly used as a flavoring agent or fragrance. More uncommonly known, these same compounds are antiseptic in nature, decrease mucous production, reduce muscle spasms, increase digestive fluid production and blood circulation, and have anti-inflammatory effects. Not bad for a great tasting herbal addition!

[THE RECIPE]

For great instructions on how to make kombucha at home, I recommend Sally Fallon's book Nourishing Traditions. Small Notebook also has really good instructions just slightly different from Fallon's. Note: I use organic green tea rather than black tea for a super antioxidant boost.

One batch of prepared Kombucha Tea
8 - 12 glass bottle with tight fitting lid [I like to reuse store bought kombucha bottles but any jar will do!]

1 teaspoon each per bottle:

Organic Dried Elderberries
Organic Dried Ginger, Cut or 1, 1-inch piece of fresh ginger
Organic Dried Lavender Flower

1/2 teaspoon per bottle:

Organic Dried Orange Peel

Check out Global Infusion [if you live in the area], Bulk Herb Store, or Mountain Rose Herbs for dried organic herbs.

Place measure herbs in each bottle. Fill 3/4 full with prepared kombucha tea. Tightly secure cap and place in a warm, dry, dark area [a cupboard under the sink or over the refrigerator works great]. Let sit for 3 - 5 days. After 3 - 5 days store in refrigerator for 2 weeks to let the flavors really blend. After 2 weeks have passed, enjoy!

T & J's TEMPLE OF HEALTH HERBAL TEA

My friend Jamie and I have a favorite little tea shop in our area we visit from time to time. Frequently we order their "Temple of Health" tea, touted as increasing immunity and overall vigor. I perused the ingredients list and found sure enough, the herbs listed are great for combating the colds and flu so frequently caught this time of year.

This is not only our take on the recipe but also one of our defenses against those yucky bugs. Lucky for us [and you!], it's also delicious!

Check out the "Cold & Flu Prevention and Remedies" page on this blog for more herbal ammunition along with a list of natural ways to prevent and treat general illness.

To find organic [something I cannot stress enough here] loose leaf herbs, visit a local tea supplier, co-op, or health foods store. My favorite place is Global Infusion [they also happen to have the best house chai ever and boast a typically amazing "chai of the month"]. If I'm looking for a large quantity or have a bulk order I find many of my herbs online from either Bulk Herb Store or Mountain Rose Herbs.

A note about measuring in "parts": "parts" is a general measuring term that can mean any form of measurement. The thing to remember when using parts is if you start with 1 tablespoon equating 1 part then you need to continue that measurement throughout recipe. For example, if 1 tablespoon equals 1 part then 2 parts would  be 2 tablespoons and 1/2 part would be 1/2 tablespoon. 

[THE RECIPE]
Inspired by LJ's "Temple of Health" tea blend

2 parts each:

dried ginger root, cut
cinnamon chips
lemon grass, cut
licorice root, cut

1 part each:

astragalus root, cut
echinacea root, cut
echinacea leaf, cut

splash of organic lemon oil

Place all herbs and splash of lemon oil in a large glass jar or container. Secure lid tightly and shake gently to combine. Store in an airtight glass jar in a cool, preferably dark place.

To use, place 2 - 3 teaspoons of tea mix in a metal tea strainer, tea ball, or unbleached cotton tea bag. Put in a mug suitable for hot liquids and pour 1 - 1 1/2 cups of boiling water over tea. Steep for 2 - 3 minutes for mild strength, 5 - 7 for medium strength, and 10+ minutes for bold tea [the stronger the tea the more health benefits you receive]. I like to let my tea steep to room temperature and drink warm rather than hot. I will add more water if tea is too strong.

PLANTAIN & SAUTEED GREENS WITH TOMATO-SPIKED MILLET

[PLANTAIN: seed, root, leaf]

If there is one "weed" herb you need to make yourself comfortable with, even befriend, it's this one. Plantain is like the kale of the herb world. It can just about heal everything and is as nutritious as they come. Have a cut? Plantain. Have a burn? Plantain. Acne - plantain. Dry skin - plantain. Rash - plantain. Bite or sting - plantain. Bruise - plantain. Constipated - plantain. Need to detox? Plantain. Are you getting the picture?

Like dandelion, plantain can be found just about everywhere [except maybe the beach...]. Yards, park, pond side, roadside, hillside, concrete cracks, pasture, patios, gardens, city sidewalks, you name it. You've probably seen it a number of times, maybe even cussed it out on occasion. Although it is related to spinach [it's not only edible and amazingly nutritious but free!], it tends to masquerade as weed, keeping company with thistles, crabgrass, ragweed, and horse nettle. Really plantain should be elevated to "patron saint of the garden" status, or at least bestowed the title of "super herb". On hot days this herbs works wonderfully to cool the body from the inside out which is the most effective to eliminate heat. Essentially it's the perfect "emergency food".


Energy:  bland, a bit bitter, cool
Use:  Internal and External
For Infants / Children:  Yes
Precautions:  No know reactions or side effects

Key Nutrients:  iron, vitamins A, C and K, B vitamins, fatty acids, protein

Medicinal Uses:  detoxification and purification [is even used as a remedy for blood poisoning], liver stimulation [aids in poor digestion and nutrient assimilation], helps disperse too much heat in the body. It helps heal urinary tract infections, hepatitis, stings, bites, and wounds, skin issues [acne, rashes, dry skin, etc.]; cuts, scrapes and bruises.

Common Culinary Uses: salads, boiled and / or sauteed in ghee or oil, tossed with vinegar, pastas, pesto; hide in, I mean "add to", smoothies and juices ; seed pods can be used in soups, stew, stir-fries, and sauteed in ghee or oil.

[THE RECIPE: SAUTEED GREENS]

1 - 2 T. ghee, coconut oil or extra virgin olive oil [I highly recommend the ghee]
2 - 4 garlic scapes, chopped
1/2 c. freshly cut plantain leaves, rinsed and torn
1/2 c. freshly cut dandelion leaves, rinsed and torn
4 c. greens [ex. kale, chard, collards, mustard greens, arugula, and / or spinach]
large handful of herbs [ex. oregano, chives, parsley, and / or cilantro]
sea salt and freshly ground pepper, to taste
splash of fresh squeezed lemon juice, apple cider vinegar, or vinegar of choice [optional]

Heat the ghee or oil in a large cast iron skillet over medium heat until melted. Gently add garlic scapes and toss for 1 - 2 minutes. Add dandelion, plantain, and other greens to skillet. Continue to stir until greens have wilted and turned bright green. Turn off heat and season with salt, pepper, and vinegar [if using]. Toss with Tomato-Spiked Millet [recipe follows], quinoa, or Cauliflower "Rice" [I like to cook this in coconut oil].


[THE RECIPE: TOMATO-SPIKED MILLET]

1 1/2 c. millet, rinsed and drained
2 T. extra virgin olive oil
1 small onion, chopped
1 quart size jar of stewed tomatoes with juice [or roughly 3 - 4 cups of tomato puree], blended
large handful of fresh parsley and dill or herbs of choice, minced

Place millet in a fine mesh strainer and rinse until water runs clear. Drain and set aside. Pour oil into medium pot and warm over medium heat. Add onions and saute until translucent but not browned [about 5 - 7 minutes]. Add millet and toss frequently to roast for about 3 - 5 minutes [be careful not to burn the millet]. Gently pour in blended tomatoes, stir, and cover. Watch carefully and when liquid starts to bubble turn heat to low, cover, and let cook until all liquid has evaporated. When the millet is fully cooked, add parsley and stir.

Special Note: Remember, whenever you are introducing your body to something new, educate yourself on what you are eating / using [especially if you have health issues / concerns]. Many of the herbs found here will be safe for most but each of us has a different composition and will respond to foods and herbs in our own unique way. 

DANDELION & 4-GREEN PASTA

This year we are resting our garden, a year of jubilee of sorts. The area we use to grow our goods has been worked, and pushed, and tilled, and faithful to us for around seven summers and we thought, as a way of saying thanks, we would allow it to rest. To just be. To gather steam and health and goodness for the next line of growing seasons.

This summer of celebration will hopefully allow us the time and space to do a couple things: re-design the garden, create more permanent raised beds, and feed the soil in a variety of ways [like compost and lasagna gardening - sounds delicious right?!].   

Taking a break from the seed starting, the watering, the weeding [although there is still a bit of weeding], the growing , the worrying, and all the other things that come with growing a garden has allowed me to notice the other edibles that surround where we live. What many view as weeds [myself included] are actually nutrient-dense, delicious foods that generally provide our bodies with exactly what we need when we need it. 

This inspired me to start a series of posts dedicated to these awesome edibles. To give you a little peak at what our yards and forests hold, how they can be used as both food and medicine, and hopefully inspire you to take a little walk around your yard with shovel and sheers in hand instead of the weed killer.

For each post, I'll give you the most common and recognizable name of each plant; parts of the plant used; whether the plant should be used externally, internally, or both; it's energies; medicinal uses and any precautions; and a recipe or two.

There are plenty of great herbal books out there should you choose to dive deeper [you can find a list of my favorites at the bottom of this post], so I will keep it short and simple here. 

May you walk outside with new eyes and a sense of adventure. May you find a bit of jubilee this season.

Special Note: Remember, whenever you are introducing your body to something new, educate yourself on what you are eating / using [especially if you have health issues / concerns]. Many of the herbs found here will be safe for most but each of us has a different composition and will respond to foods and herbs in our own unique way. 

[DANDELION: flower, leaves, roots]

Energy: [leaves] cool & bitter, [roots] cool, bitter, & sweet

Use: internal & external

For Infants & Children: Yes 

Precautions: some people may have an allergic reaction to the flowers and stems [generally those also allergic to chamomile and yarrow] - simply discontinue use if a rash occurs; should be avoided during antibiotic treatment; should be avoided if you have gallstones

Key Nutrients: vitamins A, B, C, and D; iron; potassium; calcium; magnesium; inulin; sesquiterpenes; carotenoids

Medicinal Uses: detoxification [one of the best liver decongestants and cleansers], blood purification and blood builder [one of the best available], aid for digestion, high vitamin and mineral content, enzyme balance, aids stomachaches, hepatitis, hypoglycemia, decreases blood pressure, anemia [again, one of the best], diuretic [especially for fluid retention], cystitis, nephritis, weight loss / appetite, energy and endurance, bladder infection, constipation, hemorrhoids, indigestion, IBS, gallstones, osteoporosis, good for reproductive organs, PMS, skin diseases / issues [acne, age spots, eczema, yellow jaundice], bodily restoration and rejuvination, cooling affect on the body

There is a reason this baby is tough to remove from your yard - all of those fighting, tenacious properties may be what make this plant such a nutritious food and powerful medicine.

Common Culinary Uses: salad greens, pasta, pesto, wilted and / or marinated greens, coffee substitute [roasted root], green drinks, wine, soups

[THE RECIPE: 4-GREEN PASTA]

1 package of gluten free pasta, spaghetti style
1/8 c. fresh mint, minced
1/4 c. fresh dandelion greens, washed / spun dry / cut into small strips
1/2 c. beet greens, cut into small strips
1/2 - 1 c. chard, cut into small strips
1/4 - 1/2 c. Everyday Vinaigrette [see recipe below]
1 - 2 T. dulse flakes
sea salt and pepper to taste

Cook pasta according to manufacturer instructions. While pasta is cooking, cut the greens and mix vinaigrette. When pasta is just soft [or al dente if you prefer], drain water and return pasta to pot. Quickly add vinaigrette and greens quickly tossing. Cover and let stand a few minutes to wilt the greens. Toss again. Add salt, pepper, and dulse flakes and stir well. Serve warm or cool.

This is really good served with Shaved Asparagus Salad [I half the dressing this recipe calls for because it is a bit too intense for my flavor. Start with a small amount of dressing and add until you've reached the flavor you desire. I also use Parma-Zaan in stead of Parmesan cheese].

[THE RECIPE: EVERYDAY VINAIGRETTE]
Recipe from Grow, Cook, Eat by Willi Galloway

In a pint size jar combine:

1/4 c. white wine vinegar
1/4 tsp. sea salt
1/2 tsp. honey or maple syrup
2 tsp. fine chopped shallot [optional]
2 tsp. Dijon mustard
1/3 c. chopped herbs
3/4 c. extra virgin olive oil

Cover tightly and shake vigorously for a minute or so. Store in refrigerator to keep longer and remove 5 - 10 minutes prior to use [oil will solidify over time].

You can also add fresh dandelion greens to this Caesar salad, green smoothie, spring detox tea, spring vegetable pasta salad, socca cakes - the options are endless!

[ADDITIONAL RESOURCES]

Hands On Healing Remedies by Stephanie Tourles

Medicinal Herbs by Rosemary Gladstar

Herbal Recipes for Vibrant Health by Rosemary Gladstar

The Way of Herbs by Michael Tierra

Prescription for Herbal Healing by Phyllis A. Balch

The How To Herb Book by Velma Keith & Monteen Gordon
Mother Earth Living Magazine's "All About Dandelions"

COLD / FLU: PREVENTION & REMEDIES

If you are suffering from one of the many cold and flu viruses circulating [and then re-circulating] the nation, check out the "COLD / FLU: PREVENTION & REMEDIES" page I recently added to this blog. 

Nasty germs are clearly on the prowl so remember prevention is everything.  Do whatever you can to keep you and your family healthy. 

May you enjoy a healthy winter season!

ON WHAT GIVES YOU LIFE AND BABIES BOTTOMS

The week or two prior to Christmas I steadily worked on Christmas presents for the various people I love [some of which, I'm a bit ashamed to say, are still in progress]. In elf-like fashion I sewed, mixed, drew, and printed. I measured, cut, cooked, and taped. In the midst of all the merry-making, I also carried out my mom-duties including waking throughout the middle of the night to nurse a hungry 4-month-old.

Prior to all of the creating and designing and bopping along to George Winston [you can bop to that right?], I was exhausted and drained. I'm not sure the word "zombie" could cover it. When you can't remember if you've taken a shower....this week....it's bad. Really bad.

Then, a few days before Christmas, I realized something. It was nearing the end of a long, busy, toddler and infant packed day where tantrums happened, tears were shed, games were played, hungry mouths were fed. Bouncing on the bed was a must, balls were thrown, snuggles were had, puzzles were completed, books were read, [and then read again, and then again...], and "mom!" was yelled much more than it should have been. Despite all the activity of that day, I wasn't anxious to collapse into bed, something I am normally more than ready to do. For some reason I had an extra reserve of energy, a life that wasn't there before.

This of course leads me to roughly five minutes of contemplation [Five minutes? Yup, five. I don't have the luxury of dilly-dallying with deep thoughts - two active, giggly girls are about to wake up]. In this five minute space I am able to acknowledge something. I was born to create, to design, to imagine, to dream. Some people have been wired to run, or to organize, or to speak, or to help, or to give. We all have our something - the thing that fills us with hope, and joy, and contentment, and excitement, and energy, and a bit of crazy zealous happy. It's the thing that you want to wake up for, the thing you think about as you go to bed, the thing you wish you had more time to do, and, unfortunately, it is typically the first thing to go when life's demands and realities step in and take over.

I can go days, weeks even, without creating something. And I feel it. I sense it in my soul. There is less bounce in my step, more sigh in my days. My eyes loose a little sparkle, eyelids droop, and black and blue bags set in. Pretty, right? My outlook on life shrinks to simply surviving the tasks that never seem to get finished. My girls sense it. My husband senses it. The people closest to me sense it even if they aren't able to name what is off. Shoot, the nice man who greets me at the grocery store senses it when I give him that pitiful, "I'm too busy and tired to offer a hi" look.

On a regular basis I give up the thing I love to do [create, design, and imagine] in order to do the things I "have" to get done [dishes, laundry, picking up toys, washing counters, running errands, picking up more toys, doing more dishes, folding more laundry, etc.]. The irony is, when I don't make space to do the thing that gives me life, I can't really do any of the other things well. Eventually I stop living and just exist and the world dulls a bit more each day.

So, as I reflect back on the holiday season and enter into this new year, I am making space to create on a regular basis in hopes that it becomes habit. And I'm taking my girls along with me. I want them to see life as more than housework and meals, baths and bed. I need them to know that life is less about the "have-tos", not at all about the "shoulds", and completely, fantastically about the "I love tos". And it needs to start with me.

So dump the dishes, ignore the toys, and give the vaccuum a break. Hang up the phone, kill the TV, shelve the computer. Put on your favorite music or enjoy a little quiet. Gather your kids or go it alone. However you do it, may you find what gives you life [or reclaim it if lost] and, without apology, indulge in doing whatever it is that gets you to loose track of time.

Oh, and do it again tomorrow. And the day after that.

On a completely different note [I'm not even going to attempt to tie in my babe's butt with the bulk of this post], I recently realized that diaper wipe juice is easy and extremely inexpensive to make. You would think I would have know that...some things just go "whoosh", right over the head.

Here is my slightly-edited version of a wipe juice I love and works wonders on my daughter's bum. I like to make a large batch of the calendula tea and keep small jars of it [pre-measured] in the freezer so I don't have to make it each time. Use with unbleached, organic cotton, hemp, or bamboo cloth wipes.

[THE RECIPE]
Adapted from Mountain Rose Herbs "DIY Herbal Baby Wipes" 

4 c. of boiling water
1/4 ounce [appx. 1/2 cup packed] dried calendula flowers [use fresh when in season!]
2 tsp. organic castille soap
1/4 c. 100% aloe vera juice [gel needs to be refrigerated]
5 drops of organic lavender essential oil

Place calendula in a wide-mouth quart jar. Pour in boiling water, making sure flowers are soaked, and cover with a lid. Set aside to cool to room temperature.

Once calendula tea has cooled, strain and compost flowers. Measure out two cups of the tea and place in a jar to be refrigerated [up to a week] or frozen. Add soap, aloe juice, and essential oil to the remaining two cups of calendula tea [add a little water to make 2 cups if necessary]. Cover and shake well to mix. Pour over wipes, saturating cloth completely. Ring out and add more cloth wipes if necessary. Or pour wipe mix in a spritz bottle and spray wipes individually prior to use. This is a great option for travel.

SUPER HERB SMOOTHIE BLEND

Today my girls decided not to sleep. At all. Translation, in mamma world that means "today my girls decided to torture me". Okay, it wasn't that bad - the baby did sleep for three ten-minute increments. I'm not sure which is worse: no sleep or constant interruption. Almost any mom [or dad!] of young children will tell you that nap times are the holy grail of parenthood, the ultimate prize after a hard morning of "again!", and "moooommmm!", and "more food!", and "go pee! GO PEE!", and "uh oh", and "bad choice", and timeout, and diaper changing, and more diaper changing, and did I mention diaper changing?

Does it surprise anyone that the energy meter was at an all time low come 3 o'clock? There's no song proclaiming it's 3 o'clock somewhere for a reason. With babe in one arm and toddler in the other I headed to the kitchen [more like wearily dragged myself there in utter defeat] willing it to provide me sustenance and a second wind and maybe some magic knock-out potion for the squirmy sisters. Turns out it provided all of the above. Baby Calm Tincture - thank you. Super Herb Smoothie Blend - thank you too.

If you are looking to pump up your morning smoothie, cereal, or after noon snack, I highly recommend this herbal smoothie blend. My theory is this: get as many nutrients in first thing in the morning that way if the rest of the day is less than admirable [or pure chaos] at least you got a good start. The great thing about the smoothie recipe below is it serves at least 4 which means you've got a great snack for later in the day. You can also give this to your kids [my 2-year-old loves it] which is always an added bonus. It's my go-to when my daughter asks for "more food! more food!".

May it bring you a burst of energy, inspiration and the will to keep going on days that can be summed up with "don't ask".

SPECIAL SAFETY NOTE: Of course all of these herbs are considered safe for the general population, including children and nursing mamas [many are considered common foods around the world], however if you are pregnant please eliminate turmeric, orange peel, fennel seed, and cinnamon. Fennel is generally safe in small amounts [for example, when added to dried beans during cooking] however it should be avoided in concentrated or larger amounts. Cinnamon is safe for culinary use as well but should be avoided in larger amounts. To be on the safe side here, it's best to just remove both from the recipe. If you have any special health conditions or are taking medication of any kind, please talk over the use of herbs with your health care provider as some herbs may interfere with medication or antagonize an existing condition. Of course, most importantly, listen to your body. If you experience any negative side effects [like nausea, vomiting, headaches, hives, or other skin rashes] discontinue use. You can work through the herbs individually to see how each affects your body and eliminate the necessary ones after that.

[THE RECIPE]
Caffeine-Free

I give much of the credit for this recipe to Erin at Bulk Herb Store [you will also find the many benefits of each herb listed here as well]. If you don't have the time / energy to make this mix, please check out Erin's blend! You can find almost all of these herbs at Bulk Herb Store and Mountain Rose Herbs. If you are in the Grand Rapids area check out Global Infusion's bulk herb selection.

If you can't find the powder form of some of these herbs you can easily grind them in a herb / spice grinder or a coffee grinder specifically used for herbs. I recommend not mixing your herbs with your coffee grinder unless you want coffee flavored herbs!

Of course, mix and match with what you have or can get a hold of. All of these are optional, the more the better, but all are great to incorporate into your diet.

One part* EACH of the following:

Burdock Root Powder
Beet Root Powder
Marshmallow Root Powder
Alfalfa Powder
Ground Oatstraw [eliminate if you are allergic to oats]

3/4 part* EACH of the following:

Dandelion Leaf Powder
Lemon Balm
Ground Fennel Seed
Ground Chamomile Flower
Ground Red Raspberry Leaf

1/2 part* EACH of the following:

Spinach Powder
Echinacea Root or Leaf Powder
Spirulina Powder
Nutritional Yeast Powder
Hawthorn Berries
Ginkgo
Eleuthero Root [Ginseng]
Turmeric Root Powder
Rosehips
Ground Cinnamon
Ground Orange Peel
Ground Lemon Peel

1/4 part* EACH of the following:

St. John's Wort Powder


[POWER PACKED SMOOTHIE RECIPE]
Serves 4

Disclaimer: In general I try to use as many local foods as possible. However in this recipe I do use a banana, avocado, and orange when they are in season [where grown] as I try to pack in much needed calories while breastfeeding my daughter. Throughout the summer months I substitute a small - medium zucchini for the avocado, eliminate the banana and orange, and throw in some pitted cherries and raspberries. You can also add more greens [like stinging nettle, broccoli, green beans, cucumber or peas], use pineapple in lieu of the orange, and add a carrot or two. This of course changes the flavor a little but that is the beauty of smoothies, they are super flexible!

1 banana [frozen, optional]
1 avocado [optional]
1 c. blueberries, frozen
1 c. strawberries, frozen
A large handful of greens [like sprouts, spinach, or kale - stems removed]
1 orange, peeled
1/2 c. cooked oatmeal with amaranth and ground flaxseeds** or 1/2 c. raw oats + 1/4 c. ground flaxseeds [optional, will make a really thick smoothie]
1 T. local, raw honey
3 - 4 T. Super Herb Smoothie Blend
1 - 2 c. homemade hemp milk [or non-dairy milk of choice]
16 - 18 oz. pure coconut water or regular purified water
handful of ice cubes [optional]

* A "part" is an easy way to measure herbs. Rather than dictating 1 T., 1 tsp., etc. a part allows you to use any form of measurement as long as it is consistent throughout the entire recipe. For example, if you use 1 T. of each herb under "1 Part" you need to use that same measurement throughout [3/4 T., 1/2 T., 1/4 T.]. If you have a kitchen scale, I like to use ounces with this recipe. 

** I like using cooked oats [essentially leftover breakfast!] for this recipe so the smoothie doesn't get gel-like if I store it in the refrigerator. To make, cook raw oats and amaranth [1 part oats + 1/2 part amaranth to 3 parts water] and then mix in a few tablespoons of ground flaxseeds.

CHAMOMILE "LATTE"

Actually this tea is so light and calming, almost romantic, that "latte" really doesn't do it justice. Infusion is probably a better description. This tea is fantastic used as a late-night, pre-bedtime soother. It calms anxiety and brings a sense of peace to my body. As my muscles relax and mind quiets, I know my body is saying "thank you". I also find this useful after I put my daughter down for her nap, especially on tough days.

Chamomile is one of my favorite, use for everything herbs. I put it in my daughter's diaper rash ointment, in her after-bath oil salve, in our all-purpose first aid salve, in teas and anywhere else I can sneak it in. This year I'll be attempting to grow it myself, I use it that frequently! These little flowers are famous for their calming effect on the nerves but are also a powerful all-around children's herb and especially used for colic, nervous stress, infections, and stomach disorders. Chamomile is also a great digestive aid. I use it whenever I feel an upset stomach coming on or just feel "blah". These flowers have strong anti-inflammatory properties for both internal and external use such as gastrointestinal distress or sore, achy muscles.

I use lavender in the same way I use chamomile - all the time. It's known as "a first aid kit in a bottle". Nervous disorders, like anxiety, headaches, tension, stress, and insomnia can all be aided or alleviated by lavender. You may want to keep the essential oil on hand as it is a wonderful soother for insect bites, bee stings, and burns [when mixed with honey] and is safe to use on infants and children.

My 20-month old loves this tea and I give it to her from time to time before bed or if she is unusually cranky or anxious. I choose to forego the honey when giving it to her but the real "rule" here is no honey prior to 12-months old.

[THE RECIPE]

1 c. water
appx. 2 tbsp. of chamomile and lavender, mixed [3 parts chamomile to 1 part lavender - you can mix a large batch and store it in a tightly sealed glass jar]
1/4 c. non-dairy milk [I love using homemade cashew milk, strained, but you can also use a seed milk if nuts pose a problem for you]
1 - 2 tsp. of honey [optional, or to taste]

Bring water to boil in a small saucepan. Remove from heat and add herbs [either loose or placed in a cotton tea bag or tea ball] to water. Let steep for 5 - 7 minutes [you will want a stronger tea].

Remove tea bags / ball or strain herbs. Add honey and non-dairy milk and warm over low heat.

If you prefer a light froth, place in a blender and secure lid. Blend on high for 20 seconds. Pour into a glass or tea cup and enjoy!

You can find chamomile and lavender here or purchase it in bulk from here. You can also find a great chamomile tea blend, "Evening Reprose", at both of these places or use Tazo Tea's "Calm" tea bags.