Moondeli: Herbacious Soup for the Soul

By Bex, Supplements Buyer & The Naturalist Contributor

All images by Pure + Wild Journal

Growing up, any hint that we would be going on my family’s now-and-then adventure to our neighborhood deli prompted knee-rattling anticipation as I contemplated a challenging decision at the large window display chock-full of salads and spreads in quantities that could quite literally feed a village. Then, inevitably upon arrival, I would settle on a moon-like matzoh ball suspended in a large bowl of piping hot chicken soup, which my grandmother always reminded me was “the Jewish Penicillin.”

So, when I stumbled upon Moondeli, I naturally thought of that scrumptious celestial body floating in a steaming edible bath for my digestive tract. The comparison is actually not that much of a stretch since Moondeli is my modern day answer to the enduring need for bowl after bowl of comforting and fortifying liquid. Now that I only reserve matzoh ball soup for when I actually fall ill, I’m focused on regularly consuming herb based tonics that support my body in staying strong, energized and relaxed, so that I find myself getting sick much less often. The organic, wildcrafted, ethically-sourced precious powders from Moondeli become boosters to add to your smoothies, tea, coffee, juice, and get this - soup!

Moondeli’s adaptogenic blends have become part of my self-care ritual, supporting my body and mind as they adapt - rather than react - to stress. Inspired by ancient plant medicine, Moondeli Tonics can be enjoyed heated or chilled on their own, immersed in liquid, or cooked into goodies galore. I’ve even experimented with putting these functional foods on my face! Try a teaspoon of the Meditation Tonic stirred into your favorite cup of herbal tea. If you crave a little sweetness, add honey or stevia to taste. Make a golden milk latte by whisking the Golden Turmeric Tonic into your milk of choice. However, if you want to really have some fun, get creative in the kitchen and add these to sweet and savory treats to infuse your bites with life-affirming goodness.

Here are a handful of Moondeli-inspired recipes to nourish your body and soul!

THE NOT-SO-MEAN GREEN PROTEIN MACHINE SMOOTHIE

• 2 tsp Moondeli Blue Green Protein (spirulina, tocos and salt)
• 1 Banana
• ½ cup of frozen mango chunks
• 1 cup of frozen strawberries
• 4-6 frozen peach slices
• 1 serving of your favorite vanilla protein powder (I use the plant-based sunwarrior warrior blend)
• 2 cups of unsweetened almond milk (or other milk of choice)
• 1 Tbsp bee pollen (to sprinkle on top)

Place all ingredients into a blender and blend it up! Add more almond milk to achieve the consistency you desire (I like it on the thick side, so I usually use less.) Serves 2

Photo by Pure + Wild Journal

CRUNCHY MINTY HIPPIE’S DELIGHT SMOOTHIE

• 2 tsp Moondeli Mushroom Adaptogen (cacao, chaga, cordyceps)
• 1 Banana
• 1 cup of frozen strawberries
• 1 handful of raw organic spinach
• 3-4 mint leaves (to taste)
• 2 Tbsp of hemp seeds (one to be blended into the smoothie, the other to use as a topping)
• 1 Tbsp of almond butter
• 2 cups of unsweetened hemp milk (or other milk of choice)
• 2 Tbsp of granola (I sometimes add it as a topping and sometimes stir in. I use paleo granola)

Place all ingredients into a blender and blend it up! Add more hemp milk to achieve the consistency you desire (I like it on the thick side, so I usually use less.) Serves 1-2

Photo by Pure + Wild Journal

BLISS BOOSTING GLUTEN FREE hygge season COOKIES

• ¼ cup Moondeli Bliss Booster (cacao, maca and cayenne)-like Mexican Hot Chocolate!
• 1 Tbsp cacao powder
• 1 tsp cinnamon
• 1 cup GF Flour blend (I use Cup4Cup or Bob’s Red Mill)
• 1 cup almond flour
• 1.5 cups GF rolled oats
• 1 tsp baking powder
• ½ tsp kosher salt (I often double that because I like salty cookies)
• 1 cup coconut sugar (or brown sugar)
• ½ cup coconut oil
• ¼ cup flax meal whisked with a fork in ⅔ cup water
• ¼ cup almond butter
• ½ cup coconut oil
• ⅓ cup of unsweetened coconut shreds (or unsweetened coconut chips if you prefer crunch)
• ½ cup dark chocolate (I prefer chopped chunks, but you can also use chips)
• ¼ cup dried cherries
• 1 tsp vanilla extract (this is another area where I get a little generous)

1. Mix dry ingredients together (Bliss Booster, cacao, cinnamon, flour, almond flour, oats, chocolate, coconut, cherries, baking powder and salt) in a large bowl
2. In a separate large bowl stir together the wet ingredients and sugar (melted butter, eggs, sugar, vanilla, almond butter, coconut oil)
3. Add the wet ingredients to the dry ingredients, stirring it in bit by bit.
4. Chill for at least 2 hours (I like to chill the dough overnight)
5. Bake at 350 degrees F on a cookie sheet covered in parchment paper (or thoroughly greased) for 10-12 minutes
6. Check the edges and consistency of the cookies. Depending on the oven, I usually increase the temperature to 375 and bake for another 1-3 minutes as needed.
7. Cool on a cooling rack if possible.

Photo by Pure + Wild Journal

CHILL THE F OUT CHAI CHIA PUDDING

• 2-3 Tbsp Moondeli Calming Adaptogen (ashwagandha, ginger, cardamom, cinnamon)
• 1 Banana
• 1 cup berries of choice (I topped mine with blackberries and raspberries)
• 1 tsp vanilla extract
• 1 Tbsp almond butter
• 1-2 tablespoons of cacao nibs
• 1 serving of vanilla hemp protein powder
• 1 can of coconut milk

Photo by Pure + Wild Journal

Mash the banana into a tupperware container with the almond butter until it is soft. Add 1 can of coconut milk and stir together with the banana. Add 4 Tbsp of chia seeds and stir. Place in refrigerator for at least 3 hours (I like to let it sit overnight.) Mix in protein powder and Calming Adaptogen powder. Top with cacao nibs and berries!

I’ve also added these powders to soup, juices, overnight oats, zoom balls, pancakes, truffles, frosting, and salad dressing, so get creative and have fun! Moondeli suggests up to two servings of each blend per day, but remember that the tonics work synergistically, so you can mix several of them together in your attempt to gain superpowers. I’m not a doctor or a pharmacist, so I can’t say whether or not that will happen, but I’m gonna give it a try… Ceremony Tonic (matcha, cacao, maca,) here I come!

Herbs for Transitional and Challenging Times

By Steph Zabel
Herbalist & Ethnobotanist

2017 has been a challenging year for so many of us, on many levels. Just turning on the news can be heart-breaking and traumatic as we witness the loss, upheaval and grief so many of our kindred are experiencing due to human-made tragedies or environmental extremes.

What can we do? How can we respond?

When so many are wounded or are causing wounds, the pain existing in the world can seem overwhelming. If you feel at a loss for how to make a positive difference in the world at this moment in time… First, take heart that this too shall pass… Second, make sure that your body and spirit are nourished and comforted. Once you are well within yourself you will be able to spread this wellness and comfort outward to everyone whose lives you touch.

Some of my favorite ways of nourishing, comforting and healing myself — and my family — are the herbs below. These plants help us come back to our center. Some protect the heart; others nourish the nervous system; others lift the spirits. Read through these descriptions, try a cup of tea (or a tincture) of these plants and listen to the ones that call to you with their healing gifts.

By Rasbak via Wikimedia Commons

MILKY OAT TOPS Offering Nourishment & Calm
Milky oats provides deep, deep fortifying nourishment for the nervous system and helps to overcome exhaustion. It eases anxiety, frazzled nerves and emotional instability. When you feel like you’re about to either 1) throw a temper tantrum if the slightest thing goes wrong or 2) collapse into a sobbing heap if you have to deal with one more thing… turn to milky oat. It helps to soothe sensitive people and anyone who is feeling emotionally overwhelmed. It strengthens the physical heart and the emotional heart. Oat is food; oat is medicine; oat is pure nourishing LOVE.

To make: Use dried oat straw: and steep 6 heaping spoonfuls in a quart of hot water for 6-8 hours. Strain and drink for a nourishing tea. Or, get your hands on a bottle of the milky oat tincture (it must say “milky”!) and take 1/2 to 1 full dropper as needed.

HAWTHORN Offering Protection & Openness

Hawthorn berry is a famous cardiac tonic, imparting a strengthening and protective effect on the physical heart. But it also has a very special affinity for the emotional heart. It can be used to bring comfort during times of loss, grief, homesickness and heart-break. Hawthorn soothes a saddened heart and provides gentle support during stress and overwhelm. It is one of the best herbs I know of for a tender or troubled heart, or for any period of emotional tumult. This red-hued berry also helps us to know when when better emotional boundaries are needed. It helps us discern when it is necessary to protect our hearts and when it is safe to open them completely.

To make: Use dried hawthorn berries and add 2-4 Tbsp. of the berries to 2 cups of water in a small saucepan. Bring to a boil then simmer at low heat for 15-30 minutes. Strain and drink.

By Ian Cunliffe via Wikimedia Commons

SAGE Offering Clarity & Wisdom

Sage has a rejuvenating effect on the nerves, and has been used by herbalists to address depression, anxiety and nervousness. It is especially good for the frazzled feeling we get when life is too hectic or overwhelming. Sage helps us feel less anxious and more grounded. I believe when used over time it can also help us to feel more at peace with how things are, and to feel more connected with day-to-day reality, i.e. appreciating what is rather than what we want things to be. Many traditions have noted that sage has the ability to enhance one’s inner wisdom. Sage flower essence is especially beautiful and illuminating for enhancing inner knowingness.

To make: Use 1/2 Tblsp. dried herb per cup of hot water; let steep 7-10 minutes. Can also be gently simmered in a small saucepan for a more mellow flavor. Or, use sage flower essence, taking 3 drops 3-4 times per day.

By Line via Wikimedia Commons

TULSI Offering Centering & Grounding

For centuries tulsi (a.k.a. holy basil) has been called a sacred herb. In traditional Ayurvedic medicine it is regarded as an “elixir of life” and is said to promote longevity and perfect health. It is also said to gladden the heart and lift the spirits. Tulsi is a lovely relaxing nervine, and a calming, centering herb useful for an anxious mind. It can offer comfort and grounding when it is most needed. It is a very important herb for helping the body adapt to stress and to cope with an over-active nervous system. Even the scent of tulsi is healing: it is uplifting, brightening and soothing to the mind and spirit.

To make: Use 1/2 - 1 Tblsp. of the dried leaf per cup of hot water; let steep at least 7 minutes, if not longer. The essential oil can also be used before bed or meditation, in a diffuser or simply inhaled directly from the bottle.

By Shashidhara Halady via Wikimedia Commons

Steph Zabel, MSc, is an herbalist and botanical educator who helps urban dwellers connect with the plant world. She teaches seasonally-oriented herbal classes that focus on local plants, herbal medicine-making techniques, and plant identification. She is also the creator of Herbstalk, Boston’s community herbal conference. Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

ASTRAGALUS (Astragalus membranaceus): Shield & Strengthener

By Steph Zabel
Herbalist & Ethnobotanist

A sweet tasting, yellow-rooted plant, astragalus is an important herb for the home apothecary, especially in the winter months. Every fall I pull out my stash of sliced roots and start incorporating them into my soups and broths (more on that later…)

This special plant is native to China where it has been used for thousands of years; it is becoming more and more popular in Western herbalism and is now cultivated in the U.S.

In Traditional Chinese Medicine astragalus is considered to be a restorative tonic, as it improves energy and stamina when used over time. Modern herbalists would call it an adaptogenic herb since it helps the body to overcome stress, disease and weakness and increases one’s resiliency.

An important immune system tonic, astragalus is wonderful when used preventatively against winter-time illnesses such as colds, flu, bronchitis and pneumonia. Not only does this root increase resistance to disease it also helps to tone and strengthen the lungs, which are the gathering place for infections and congestion. Astragalus root is also known to increase the number of stem cells in bone marrow and lymph tissue and encourages their development into active immune cells.

Photo by Tigerente via Wiki Commons

Whereas some herbs can open the body up to release toxins and pathogens through perspiration (such as a diaphoretic herb like elderflower), astragalus is on the opposite end of the spectrum: it helps to close off the body to outside influences and germs. Because of this closing or sealing action some people have even noticed that it reduces the amount that they perspire. This property is very useful when we are trying to avoid catching other people’s germs, especially during cold and flu season. We can think of astragalus as a shield against illness. Traditional Chinese medicine states that it increases the “protective chi” around the body that keeps out cold, infection and external influences.

Photo by Doronenko via Wiki Commons

You want to be sure to use this amazing action at the appropriate time, though. Because of the sealing property it has on the physical body traditional wisdom advises to avoid astragalus if you are sick or have an acute infection. That’s because it closes the body to external influences and prevents fewer things from coming in OR going out. Astragalus really is an herb best used to strengthen the immune system and prevent sickness… it is not for times of acute illness. (Depending on what’s going on, you could turn to other herbs such as thyme, elder and/or echinacea.)

HOW TO USE ASTRAGALUS:

To make a decoction of the root use 1 Tblsp. of the dried root per 2 cups of water and simmer for at least 20 minutes in a small, covered saucepan.

CONTRAINDICATIONS:

People with autoimmune disease should avoid astragalus. It is also believed that astragalus should not be taken during acute illness and infection.

RECIPE:

Astragalus slowly builds up the immune system and needs to be taken over longer periods of time (weeks to months) to be most effective. For prevention and immune-strengthening effects take daily. One of the best ways to get the supportive benefits of this herb is to eat it in soups and broths. The following recipe is one of my favorite ways to incorporate astragalus into my diet during the fall and winter months:

Steph’s Herbal Chicken Broth

bones, skin and leftovers of one roasted chicken
1 - 2 small chopped onions
2 chopped carrots (optional)
a handful of dried calendula flowers
6 - 8 large astragalus root slices
1 tablespoon black peppercorn
1 tablespoon dried thyme
4 cloves sliced garlic
1 star anise
1 small bunch of parsley, coarsely chopped
a little bit of salt
3 tablespoons apple cider vinegar

Place everything in a large pot and cover with water. Bring to a boil then lower the heat to a simmer. Skim off the scum that rises to the top. Cook for 12 - 24 hours, then strain and store in glass containers or freeze.

References:

stevenfoster.com

www.umm.edu

Steph Zabel, MSc, is an herbalist and botanical educator who helps urban dwellers connect with the plant world. She teaches seasonally-oriented herbal classes that focus on local plants, herbal medicine-making techniques, and plant identification. She is also the creator of Herbstalk, Boston’s community herbal conference. Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

Ritual: Tea, Breath, and Song for the Autumn Transition

By Heather, CN Lifestyle Buyer + The Naturalist Contributor

As late September ushers in the Autumn season, our bodies’ ancestral instincts kick into gear, slowing us down as we prepare for colder months. Paradoxically, our schedules speed up: school beginning, work goals and projects, change-of-season shifts, different routines... in my experience, it can feel overwhelming to have such opposing actions occurring in our internal and external environments. The answer? Tea. When in doubt, always begin with tea.

I have learned that for my personal well-being, I need to make sure I have time to slow down in the face of the momentum and frenzy. Whether it be at the beginning or the end of the day (or better yet, both!), I find that taking even just 5 minutes to breathe, drink tea, and have my own little ritual is monumentally helpful for my peace of mind.

Below I have listed a tea to sip, a simple calming ritual, and a Cambridge Naturals Autumn Tea Ritual playlist. If you can, take an hour to yourself to brew this tea, sit and sip, and enjoy the relaxing music. Focus on letting go of the daily and global stressors that surround us all and build up in our bodies. This blend is naturally cooling, and put together with the aim to aid in relief of physical tension. I find it to helpful to sip during my busy day when I crave quiet moments. It can be put on ice or kept hot; a delicious, nutritive drink no matter what temperature fluctuations that September’s transitional weather brings.

Tea blend:

• Tulsi (Holy Basil) - an adaptogen supportive for the body's response to stress
• Lemon Balm - uplifting and aromatic
• Milky Oat Tops - nourishing and trophorestorative (aid nervous tissue function and vitality)
• Skullcap - comforting and tension-relieving
• Red Raspberry Leaf - Steph Zabel, MSc, local herbalist and botanical educator says: "Beyond being a gentle, nourishing herb raspberry has been used for centuries to support respiratory, digestive and reproductive health. In Ayurvedic medicine raspberry leaves are considered to be a cooling herb that is good for reducing heat and inflammation in the body, especially throughout the digestive tract.”

Equal parts of each herb, but follow your intuition - if one herb feels particularly helpful or smells wonderful to you, add more of it!

Short steep: Steep 2-3 teaspoons of dried leaf per cup of hot water for 10-20 minutes.

Long steep: To make a more nutritive infusion with a high content of minerals, steep 4 tablespoons dried herb in a quart of hot water for 6 to 8 hours.

Note: If you’re crunched for time, you can always put water on to boil as soon as you get home so that it is ready for you by the time you settle in and pick your herbs!

Ritual:

Nadi Shodhan pranayama (Alternate Nostril Breathing)

Here is an approachable video for this technique, taught by Adriene Louise, curator of the wonderful Yoga With Adriene YouTube channel. Adriene says, “This breath technique has so many benefits! It is a great way to calm the nervous system and relieve tension and anxiety. It is great for concentration, cleansing, and is a fantastic headache cure!”

CN Autumn Tea Ritual Playlist:

References:

http://www.flowerfolkherbs.com/blog

https://www.mountainroseherbs.com

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This blog series — Ritual — is for general health information only. This website is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

Six Favorite Herbal Recipes for Autumn

Fall! It’s almost here!… The official start to the season is the autumn equinox on September 22nd. I’m sure you can already feel the shift in the air, the different slant of light and the ever-changing colors of the trees.

If you read my blog or newsletters you know that fall is my absolute favorite season. Summer is pretty wonderful, of course, but I have to admit that it always feels like a huge relief when the heat and brightness of the summer sun fade into the cooler, more gentle days of autumn. There is a special sort of beauty that exists only in fall.

In celebration of this season I am compiling some of my favorite, go-to herbal recipes. Some of these are quite simple to make and others are a bit more involved. Read on for the healing benefits of the plants in each recipe. I hope you are inspired to make a few of these herbal concoctions…

May your autumn days be full of beauty and abundance!

SIMPLE ELDERBERRY SYRUP

Elderberry is an important herb for every home apothecary, especially as we enter the colder months of cold and flu season. This syrup is very easy to make, tastes delicious and is one of the best things you can do to support your immune system. It is my go-to potion for sniffles, colds, flu, and anytime I am starting to feel run-down. Take 1-2 tablespoons a day for preventative measures and to keep your immune system going strong. This syrup is also delicious added to teas (or hot toddies!), or as a special garnish on desserts.

An herbal syrup might sound complicated, but really it is just a mixture of:
a strong herbal tea + a sweetener + brandy

INGREDIENTS:

• 1 cup dried elderberries
• 1 teaspoon dried ginger root
• 1 tablespoon dried cinnamon chips
• 4 cups water
• 1 cup local honey
• 1/2 cup brandy

1. Create a strong tea (decoction) by slowly simmering the elderberries and spices in the water. Let the water content reduce by half, which may take an hour or more.  Keep an eye on the pot and make sure the water does not evaporate too much - if needed, add another cup of water.

2. Strain and discard the herbs from the liquid.

3.  Measure your remaining liquid. If you started with 4 cups of water, you should have 1.5 to 2 cups of liquid left. Add 1 cup of honey. You can adjust the amount to your taste, and preference for consistency. (If you want a thicker, sweeter syrup, add more honey.)

4. After adding the honey, cook on very low heat until just combined, usually just a minute or two. When using honey (especially raw honey) you want to be careful with the amount of heat you use.

5.  Remove from the heat and let cool. At this point your syrup can be considered finished, but if you would like extra preservative properties for a longer shelf life, add 1/2 cup brandy. Mix thoroughly.

6. Pour into clean glass bottles, label it with the ingredients and date, and refrigerate. The syrup will keep for several months when preserved with brandy and stored in the fridge.

Options: You could also add other spices such as cloves, cardamom or orange peel to this recipe. I also like to add in a small amount of dried rosehips for added Vitamin C content. Use this basic recipe as a starting point and let your creative juices flow!

ROSEHIP OXYMEL

The combination of honey, vinegar and herbs creates an ancient preparation called an oxymel. This simple medicine dates back to the time of the Greeks and has been used for many different ailments. Today we can make oxymels as a delicious way to preserve our favorite herbs, or to create a medicinal tonic.

The basic method of making an oxymel is to mix together equal parts honey and apple cider vinegar and pour this mixture over your herbs to steep. (Use more vinegar for a thinner oxymel, less vinegar for a more syrup-y oxymel.)

Rosehips are an excellent herb to incorporate into your fall herbal routine as they are chock full of Vitamin C and help our immune systems stay healthy. Use this tart honey-vinegar concoction directly by the spoonful, or add to seltzer water for a refreshing drink. You can also use it as the base for sauces, marinades and salad dressings.

INGREDIENTS:

• Rosehips
• Apple cider vinegar
• Raw honey

1. Fill a pint sized jar 1/3 full of dried rosehips or 1/2 full of fresh, chopped rosehips.

2. Cover with a vinegar/honey mixture (start with a 1:1 ratio of vinegar: honey). Stir it up to remove air bubbles and cover the top of the jar with a sheet of wax paper before capping if using a metal lid. (Or use a plastic lid to avoid corrosion from the vinegar.)

3. Shake those hips! Shake the jar often to make sure the herb does not clump together. Add more vinegar if necessary.

4. Let infuse for 2 – 6 weeks. Then strain out using a cheesecloth and store in a tightly capped bottle out of direct sunlight.

SPICED ASHWAGANDHA HOT CHOCOLATE

What better way to take your fortifying ashwagandha powder than in hot chocolate?! Make this brew on cold nights -- it is lovely to sip on as you are winding down from the day.

INGREDIENTS:

• 2 tablespoons Cocoa powder
• 1 teaspoon Ashwagandha root powder
• 1/4 teaspoon Cinnamon
• a few sprinkles of freshly grated Nutmeg
• 8 oz. Coconut milk* (or other milk of choice)
• Honey or maple syrup to taste

This recipe makes one serving. Pour the milk into a small saucepan and whisk in the cocoa powder, ashwagandha powder, cinnamon and nutmeg. Heat gently over low heat for a few minutes, stirring occasionally. Pour into a mug and add honey or maple syrup to your taste. Enjoy!

*If using full fat coconut milk from a can I usually dilute it down with water to equal parts, i.e. 4 oz coconut milk plus 4 oz. water

HERBAL ROOT CHAI

I love this chai because not only is it completely delicious, it is also very good for you. Dandelion, burdock and chicory roots are incredibly nourishing and make our livers happy. And astragalus is a sweet-tasting, tonic root that supports our immune systems — never a bad thing during cold and flu season. The spices in this recipe add a gentle heat that stimulates both our digestion and circulation. All in all, this root chai helps us to stay toasty and healthy during the cold months.

INGREDIENTS:

• 6 cloves
• 6 cardamom pods
• 1 tsp. black peppercorn
• 1-2 tsp. dried ginger root
• 1 tsp. dried orange peel
• 1/2 Tblsp. cinnamon bark (sweet or cassia)
• 1 Tblsp. burdock root
• 1 Tblsp. roasted dandelion root (roasted will yield a deeper, darker flavor)
• 1 Tblsp. roasted chicory root
• 1 Tblsp. astragalus root

Grind together the cloves, cardamom and peppercorn in a mortar and pestle. This will help their flavor be dispersed throughout the whole tea. Combine these crushed pieces with the remaining ingredients and mix thoroughly. Store in a tightly capped glass jar. This will make about 5-6 servings of tea.

To brew the tea, add up to 1 Tblsp. of the chai blend per two cups of water in a small saucepan. Bring everything to a boil, then lower the heat and let it simmer covered at for least 20 minutes. Just be sure to keep an eye on the water level and don't let it evaporate too much. When it is as dark and spicy tasting as you would like, strain out the roots and add milk and honey to taste.

 

AUTUMN APPLE TEA

This unusual tea blends together some of the brightest notes of summer with our delicious New England fall fruits.

INGREDIENTS:

• 1 tablespoon dried lemon verbena leaf
• 1 tablespoon dried (or fresh) sumac berries
• 1/2 tablespoon dried rosehips
• 1 tart apple, cut into pieces

1. Place all the ingredients in a quart-sized jar.

2. Cover with freshly boiled water and let steep for 10 - 20 minutes.

3. Strain out the herbs and add raw honey or maple syrup to taste. Drink cool or warm.

MUGWORT INFUSED VINEGAR

Mugwort is one of my favorite herbs, full of healing on several levels. It is contains many minerals and vitamins and its bitter taste stimulates the digestion. I love to use this vinegar on roasted vegetables or as a salad dressing. I also simply take it by the spoonful!

INGREDIENTS:

• Mugwort
• Apple cider vinegar

 1. In a pint sized jar, add 1.5 cups chopped fresh mugwort leaves and stems. (If using dried mugwort, add just 3/4 cup.)

 2. Cover the herb completely with apple cider vinegar, until the liquid reaches to nearly the top of the jar.

3. Stir with a spoon or chopstick to remove any air bubbles.

4. Place a sheet of wax paper over the top of the jar and then cap tightly with the lid. (The wax paper prevents the vinegar from corroding the lid.)

5. Let steep for 4 to 6 weeks, if you can bear to wait that long! Taste at intervals to see if the flavor is to your liking. When ready, strain out the mugwort through a fine sieve.

6. Place the remaining liquid in a dark colored, air-tight bottle and label. The vinegar can be left at room temperature if used within a few months. For a longer shelf life, store in the refrigerator.

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world. She teaches seasonal herbal classes and is the founder of HERBSTALK, Boston’s community herbal conference. Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

Raspberry: Beyond the Fruit (Rubus idaeus | Rosaceae)

By Steph Zabel
Herbalist & Ethnobotanist

Raspberry leaf is a beautiful, delicious, nutritive and practical herb, and a very versatile plant that appeals to nearly everyone in one way or another.

Most of us are familiar with raspberry as a food — who doesn’t love fresh summer-ripe raspberries? But the part of the plant that I’ll be discussing in this article is the leaf. I love the foliage of this plant: the leaves are run through with veins, and are dark green on the top, and a lovely silvery-white on the back.

Via Wikimedia Commons

If you ever run into a brambly-type of plant growing in or near a forest you might be unsure if what you are encountering is a blackberry or a raspberry as they look quite similar. But a quick way to tell the difference is to turn the leaf over: if it has that beautiful silver-white color to it, you know you have found raspberry.

This delightful fruiting shrub is native to both to Asia and North America, and is a member of one of my favorite plant families, the Rosa (a.k.a. Rosaceae) family. While everyone is aware that raspberry fruits are edible and nutritive, most people do not know that the leaves themselves are a very nutritive agent. In fact, they are high in Vitamins C, E, A and B, and hold a range of minerals such as magnesium, potassium, calcium, and phosphorus. They also contain essential trace minerals such as zinc, iron, chromium and manganese. These vitamins and minerals are imparted to us when we make a tea out of the dried leaves.

Beyond being a gentle, nourishing herb raspberry has been used for centuries to support respiratory, digestive and reproductive health. In Ayurvedic medicine raspberry leaves are considered to be a cooling herb that is good for reducing heat and inflammation in the body, especially throughout the digestive tract. As an astringent herb it helps to tighten up the skin around wounds and promote healing. It is traditionally used for diarrhea; nowadays it is also used to strengthen the lining of the intestinal tract where there is permeability or “leaky gut.” Raspberry leaf can help protect the gut from irritation and inflammation.

Raspberry leaf is most famously known as a lovely and supportive herb for women’s reproductive health, especially during the childbearing years. As a tea raspberry can help ease menstrual cramping (perhaps due in part to its high content of magnesium). In addition, the leaves contain an alkaloid called fragrine which helps strengthen and tone the uterus and the pelvic area. This special constituent can promote fertility, prevent miscarriage, and prepare a pregnant woman for birth.

Via Wikimedia Commons

In my own recent pregnancy I drank a lot of raspberry leaf tea. However, I waited until the second trimester to do so because if taken earlier it may cause a sensation of cramping. (I typically recommend only food grade herbs during pregnancy, but especially in the first trimester.) I increased my intake of raspberry leaf tea as I neared my due date. I felt that it was gentle, supportive and full of so many good vitamins and minerals for both me and the baby. I also brought a huge container of the tea with me to the birth!

Many people claim that it can promote a shorter and easier labor. I can’t say if it truly does or not. My own labor was relatively quick and straightforward for a first-time mom… but it definitely was not easy!

I also drank raspberry leaf tea right after the birth and for a while afterwards to help the uterus regain its normal size and tone. Again, I found the mineral content of the tea to be refreshing and helpful after such a physically intense process. Hands down, raspberry leaf is my favorite herb for fertility, pregnancy, and post-natal health.

But it’s not just for women! Men can also benefit from raspberry leaf as it supports prostate health and has a toning effect for the whole male reproductive system. Raspberry tea is also wonderful, safe and gentle enough for kids (perhaps sweetened with a bit of honey.) I also enjoy it as a simple beverage tea — it makes a wonderful alternative to conventional iced tea, having a similar flavor, but without the caffeine.

HOW TO USE:

• Steep 1-2 teaspoons of dried leaf per cup of hot water for 10 minutes.
• To make a more nutritive infusion with a high content of minerals, steep 4 tablespoons dried herb in a quart of hot water for 6 to 8 hours.
• Raspberry leaf makes a great iced tea in the summer. You can do a cold-brew steep (or sun tea) of raspberry leaf by placing 4 tablespoons of the dried leaf in a quart of cold water for 3 to 5 hours. Place in a sunny windowsill if possible.
• Raspberry leaf mixes well with rose petals, red clover, mint, and chamomile

NOTES:

In pregnancy wait until the 2nd trimester to begin drinking red raspberry leaf tea because it may cause uterine tightening or cramping. Also, because of the high tannins in raspberry leaf some people feel slightly nauseous if they drink the tea on an empty stomach.

REFERENCES:

Methow Valley Herbs

The Herbal Academy

Sunweed

Dr. Mahalia Freed

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world. She teaches seasonal herbal classes and is the founder of HERBSTALK, Boston’s community herbal conference. Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

YARROW: A First-Aid Herb (Achillea millefolium)

By Steph Zabel
Herbalist, Ethnobotanist & Educator

Yarrow is an amazing plant that can yield incredible results when used in the right situation. If you don’t know this herb already, it’s time to become better acquainted with it, for this is a plant that has a direct, immediate and sometimes miraculous action in first aid situations.

Also known as Soldier’s Woundwort, Achillea millefolium has been used for thousands of years. It is an herb of the battlefield, an important herb for the soldier and the warrior, the healer and the medic. With its bright white, flattened cluster of flowers it easily catches the eye where it grows in meadows and areas of human disturbance.

Photo by Renee Ricciardi via WikiCommons

Yarrow, despite being a humble, overlooked plant, has the most incredible ability: it quickly and effectively stops bleeding. In my opinion, it is one of the most important plants for self-sufficient folks to be familiar with, and, if possible, to grow near the home. If you are ever in a situation where you’ve been wounded, cut, or bruised get your hands on some yarrow as quickly as you can. Let me share a few of my own experiences with this amazing plant to highlight its effectiveness…

One of the first times I got to see yarrow in action was many years ago when I was alone in the woods cutting some birch twigs with a knife. I was harvesting some small twigs off of a main branch when all of a sudden I used too much force and ended up slashing my left palm with the knife. I started to bleed profusely. Very fortunately for me, I had noticed where there was a patch of yarrow before I entered the woods so I ran back to it, picked a few leaves, chewed them in my mouth and placed this “spit poultice” on the wound. It stopped the flow of blood immediately. I was amazed and grateful, especially since I was in a remote area without further assistance.

Photo by Renee Ricciardivia WikiCommons

Another time, a friend of mine accidentally bit her tongue while eating, which besides being bloody, was also painful. Since it was winter I only had dried yarrow on hand so I quickly made a strong tea, strained out the herb and gave her the remaining liquid to hold in her mouth. It helped her right away — the bleeding stopped and the pain subsided.

One more story: a couple of years ago my husband was collapsing a big folding table in half when he got one of his fingers caught in the metal hinges in the middle. It was a deep, nasty gash that was quite painful. I gave him a few fresh yarrow leaves to chew and place on the wound. He was amazed to find that it helped dull the pain right away. For the rest of that day — and the following — he continued to put fresh leaf poultices on the area. What was a deep cut was quickly healed in record time. He couldn’t believe it. We have grown plenty of yarrow near our house ever since.

I share these anecdotes to emphasize what an amazing healer this plant is. Its actions are considerable: as a hemostatic it stops the flow of blood, as an analgesic it lessens pain, and as an antiseptic it prevents infections. There is a reason why soldiers and healers have relied on the power of yarrow for centuries.

It deserves a place in any first-aid kit, so please keep some on hand for times you might need it! Below are a few different ways to use this amazing healer externally.

Photo by Petar Milosevic via WikiCommons

HOW TO USE YARROW TOPICALLY:

➤ Use the fresh leaf as a poultice on wounds. Take some clean, fresh leaves and chew them up in order to release the juices of the plant. Use this “spit poultice” on your cut, scrape or wound. If you’d rather not chew-up the leaves, place them in a mortar and pestle or in a food processor and grind up.

➤ If you don’t have fresh leaves, you can use the dried and finely powdered leaf sprinkled directly onto wounds.

➤ Or, take the dried leaf and steep 1 tablespoon in 4 - 8 oz of hot water for 10 to 15 minutes, then strain. Dip a clean cloth into the remaining liquid and place on the affected area.

NOTES:
Yarrow is in the Aster family of plants, which some people are allergic to.
Not to be used internally during pregnancy.
Do not overuse internally as it may aggravate the liver.

REFERENCES:

UMM.edu
Botanical.com
Whispering Earth.co.uk

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world. She teaches seasonal herbal classes and is the founder of HERBSTALK, Boston’s community herbal conference. Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

Herbstalk Plant of the Year: Rose

By Steph Zabel,
Herbalist, Ethnobotanist and Educator

“How
Did the rose
Ever open its heart
And give to this world
All its
Beauty?
It felt the encouragement of light
Against its
Being,
Otherwise,
We all remain
Too
Frightened.
”

— Rose for the Heart / Hafiz

The Rose family (Rosaceae) is one of the most beloved group of plants —humans have had a deep love for Rose and her relations for thousands and thousands of years. Not only does this family produce beautiful flowering plants such as spirea, potentilla, lady’s mantle, agrimony and hawthorn, but also important fruit crops such as pears, peaches, plums, cherries, quinces, almonds, raspberries and strawberries.

What would our world be like without these delights?!

Of all these family members, Rose is the most well-known and sought-after. She is the true queen of flowers.

We all know Rose as the symbol of love and beauty but its use as an herbal remedy is less known. However, the gifts of this flower are plentiful.

Rose petals are cooling and astringent, which makes it useful in cases of heat or inflammation in the body. I like to mix rose petals (from pink or red flowering species) in tea blends to drink on hot summer days. Rose helps to cool heat that exists in the body, whether it manifests as hot, inflamed skin conditions or as internal heat in the gut, such as ulcers, colitis or Crohn’s. High in bioflavonoids, rose is also a wonderful cardiovascular tonic which helps to strengthen vascular function and support proper circulation in the body.

All roses will develop hips once their flowers fade, which are a delicious wild edible. They are nutritive and tart, and can be infused into a tea that is high in many vitamins, especially Vitamins A and C. Even though citrus fruits get all the glory for being a great source of Vitamin C, rosehips actually contain a higher concentration of this important vitamin and are in fact one of the richest botanical sources of it. This makes rosehips an excellent addition to fall and winter tea blends to help support the body in cold and flu season.

As an energetic remedy Rose works on opening the heart chakra (not surprisingly) and also acts as heart-settling nervine. It brings peace and strength to the body and spirit, and can help to lift anxiety and depression. Likewise, if one’s emotions are too hot or stuck — with frustration or anger — Rose comes to the rescue.

The gift of Rose is two-fold: it helps to soften and relax the heart space (and tense emotional states) while also offering strength and fierceness when needed. A rose is beautiful and vulnerable in flower but also sharp and fierce in thorns — it imparts these same qualities to us when we use it internally or as a flower essence.

There is so much more to learn about Rose — it is a multi-faceted and multi-purpose remedy. I believe it is also important for our modern day lives in that it helps us shift our orientation from being too much in our heads to being more in our hearts.

And this is exactly one of the reasons we chose Rose to be our Herbstalk Plant-of-the-Year for 2017!

Herbstalk is an annual event that takes place in early June at the Armory in Somerville. The Herbstalk Team also organizes the popular Wintergreen Holiday Market at the Armory in late November. More details can be found at: www.herbstalk.org. For more information on Steph's work (including classes and consultations) please visit: www.flowerfolkherbs.com.

Learning From Plants Directly

By Steph Zabel,
Herbalist, Ethnobotanist and Educator

In this spring season the plants are quietly emerging and greenness is returning to the land. Perhaps you’ve spotted the violets popping up around town. Soon we will have an abundance of these indigo gems sprouting up... Hopefully you will take the time to pluck a few to adorn your spring salads, or to place in a small vase in your home.

Now in early May, we may feel our restless hearts yearning for full-on warm weather and all of the blossoms it brings. We notice that things are changing very quickly and every day something new is emerging from the ground. So I send out this reminder: pay attention to the trees and weeds and bulbs that are sprouting at this very moment. You can learn so much from their growth and unfolding.

Perhaps this is a new idea for you -- Did you know that you can learn from plants directly, without a mediator (i.e. a teacher/herbalist) in the middle? You can! And it is likely much more simple than you ever expected.

“In my practice I believe it is so important to taste, smell, observe and interact with herbs in order to more fully connect with them. ”

In honor of Spring's arrival, here are a few of my favorite ways to get to know plants one-on-one:

• Observe. Consciously pay attention to the plant life that grows everywhere. Choose one plant -- you just need one -- that you will become deeply acquainted with, whether it's a tree, shrub, herb or weed that you pass in your daily routine. Notice what the plant looks like every day and how it changes throughout the year. Notice as it leafs out, opens it flowers, and creates seeds. Notice how it dies or goes dormant in the winter, and if it comes back the following spring. This is a slow practice that takes patience but it will give you so much insight into the growing patterns of your chosen plant.   

• Be still and sip. Consciously sit with a cup of tea (made of one herb), and approach it as a sort of meditation. Appreciate and take in the color, scent, flavor and viscosity of the tea. Notice every single little detail. See how you feel about it, noticing its effects on your physical body and your emotions. After practicing with single herbs like this you may be surprised to discover you know exactly which herb will suit you best in the moment, and what herb to choose when you are unwell.
• Use your imagination. Take a piece of paper and some colored pencils or pens. Go sit outside next to a plant that catches your attention. Start doodling as you look at the plant, just letting your pencil flow and not trying to draw the plant exactly as it looks. Add in colors. Be free and messy. Soften your gaze and allow yourself to play as your draw the plant. Pay attention to your intuitions about the plant; let your imagination use it as a starting point and see what artful expressions you create. What do these expressions tell you about the plant? What do they tell you about your relationship to the plant?

I encourage you to try out these simple methods. In my practice I believe it is so important to taste, smell, observe and interact with herbs in order to more fully connect with them. You can gain so much from these simple exercises.

If you would like more guidance in connecting with plants and learning how to use herbs in your daily life, perhaps you'd like to join me in one of my upcoming Herbs for Everyday Living series...

Warmest Spring wishes to you!

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Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world.  She teaches herbal classes, is available for individual wellness consultations, and is also the founder of HERBSTALK, Boston’s community herbal conference.  Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

Elecampane (Inula helenium)

By Steph Zabel,
Herbalist, Ethnobotanist and Educator

I must admit, elecampane is one of my favorite herbs. But it is often an acquired taste, and many people don’t get past its surprisingly pungent and forceful flavor, eschewing it for more mellow-tasting herbs. However, once you give it a chance there are many gifts to be gained from this beautiful and healing plant.

Photo by Radu_Privantu via Wikimedia Commons

Before we get to its use in herbalism, I want to note that elecampane is often planted in gardens due to its tall stature and beautiful flowers. It is a relative of the sunflower and you can see the resemblance in the cheery, long, yellow petals and in its graceful height. This plant will grow taller than a human! Elecampane takes its botanical name, Inula helenium, from the legend of Helen of Troy. Legend has it that the plant sprung up in the places where her tears fell when she was kidnapped from her home.

“It can reach deep into the lungs and gets things moving again by clearing and releasing old infected mucus. Emotionally it is also used for grief and sadness that is stored in the lungs.”

The pungent root is the part used in herbal medicine; it is harvested in the autumn when the plant is two or three years old. As alluded to above the taste of the fresh or dried root is strong: it imparts a bitter, spicy and warming flavor all at once.

Elecampane is most famous for its ability to strengthen and support the respiratory system. It is known as one of the best herbal expectorants for congested and stuck mucus in the chest, phlegm-y coughs, and for many respiratory infections, such as bronchitis. It can reach deep into the lungs and gets things moving again by clearing and releasing old infected mucus. Emotionally it is also used for grief and sadness that is stored in the lungs.

A strong antiseptic and bactericide that helps resolve bacterial infection elecampane will change thick, green, infected mucus to white or clear mucus. Old herbal writings also indicated the use of it for shortness of breath and swollen and inflamed respiratory conditions.

Photo by Radu_Privantu via Wikimedia Commons

In addition to its wonderful respiratory properties, the bitter properties of the root stimulate the appetite, overall digestive function and help increase the flow of bile from the liver to the small intestine. Traditionally it was used for all sorts of digestive woes from intestinal parasites to stagnant digestion to imbalanced intestinal flora. In fact,  another amazing attribute of elecampane is that the root is a rich source of source of inulin. This is a storage carbohydrate found in some plants which feeds and supports healthy digestive flora, acting as a prebiotic, i.e. food for our good gut flora.

HOW TO USE:

➤ To make a decoction of the root, place 1 tablespoon dried root in 2 cups of water in a small saucepan. Bring to a boil then lower to a simmer and cover. Let cook for 15 to 20 minutes, then strain out the root.

Note:  Avoid elecampane during pregnancy.

RECIPE: Elecampane Infused Honey

• Fill a small glass jar 1/3 of the way full with cut, dried elecampane root. Cover completely with raw, local honey. Stir as best you can.
• Cap with an air-tight lid, and label the jar with the ingredients and the date.
• Let this mixture steep together for 2-4 weeks. You may want to flip the jar upside down every so often so that the root moves back and forth through the honey and does not stay clumped together in one spot.
• Taste the honey at intervals to see when it has reached its desired strength.
• To strain out the herb you may need to gently (very gently!) heat the honey in a warm water bath. The heat will loosen up the honey and allow the root to be strained out more easily. But you want to be sure not to heat it up too much or you will destroy much of the nutritional goodness in the raw honey.
• Once the root is strained out, place in a glass jar and store in a dark cupboard.
• Use this honey on its own or mixed into a hot cup of tea to help with coughs, colds and stuck congestion.

REFERENCES:

Botanical.com
RJWhelan.co.nz
PlanetHerbs.com

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world.  She teaches herbal classes, is available for individual wellness consultations, and is also the founder of HERBSTALK, Boston’s community herbal conference.  Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.