Therapeutic Botanical Recipes - CHLA

CHLA/Jill Madison – recipes cited as needed Recipes suitable for ages 5 yrs +, inquire with your PMD if unsure of any ingredients

Photo by Juliet Blankenspoor.

Therapeutic Botanical Recipes

Contents

1. Begin: Stimulate Appetite & Digestion

2. All Four Sides: Two Cool & Two Warm, for all Seasons

3. Mains: Vegetarian or Omnivore

4. Refreshments: Restorative, Reviving & Soothing

5. Finishing: Carminative or Sweet: Closing the Meal

6. Culinary Herbal Liquids & Extras: Broth(s), Oil, Vinegar, Honey, Finishing Salt & Sprinkles

7. Herbal Safety Reference

1. Digestives - Begin with a food or beverage to stimulate digestion and appetite.

Illness, stress, sweet foods, large snacks and beverages can dampen the appetite. Children also go through cycles in their eating habits, both enjoyment of eating a gentle stimulation of the digestive juices may support a less-enthusiastic appetite. If lack of appetite is accompanied by weight loss – seek MD consult. Appetite Elixir Tea Ginger Chamomile Dandelion root Orange peel Turmeric

Sage Lemon Balm Tulsi Cinnamon Cardamom

Play with various combinations and use ~3 different herbs for a balanced flavor. Can leave out any ingredient you do not have or do not like and may add honey to taste if needed.

Use either dried or fresh herbs. If using fresh, mince finely and use total 1 tbsp herb + 8 oz water. If using dried, use total 1-2 tsp + 8 oz water. Pour just boiled water over your herbs of choice and let steep 5-15 minutes.

Serving: ~4-8 ozs depending on age. Give ~20 minutes prior to a meal. Touch of Bitter Salad

Combine your favorite kitchen lettuces with additional bitter greens to taste. Chop the bitters finely to not dominate overall flavor.

Start with 4 parts tender lettuces. Add 1 part ‘bitter’ greens: arugula, dandelion (spring/smaller leaves are more tender), endive, chicory, radicchio, watercress, spinach, mizuna.

Dress with quick vinaigrette: 3 parts olive oil + 1 part lemon juice or red vinegar/apple cider vinegar your choice, add bit of minced fresh parsley, minced orange peel, bit of mustard (to emulsify) – shake all ingredients vigorously in a lidded jar. Taste and adjust if needed. If you have the time, you can even add minced shallot! Consider adding a chopped grapefruit section on the side to really dive into the land of bitter.

2. All Four Sides: Two Cool & Two Warm, For All Seasons.

Cool Pumpkin Seed Blend (from Alchemy of Herbs by Rosalee de la Foret)

This herby protein dip is a delicious change from hummus or ranch for your fresh veggies, you can even spread on a sandwich. Choose veggies of choice to serve, or cracker, your choice! Consider cucumber, carrots, zucchini, cauliflower, broccoli, jicama, cherry tomatoes, etc.

1.5 cups unroasted pumpkin seeds, soaked overnight and drained

2 tbsp seaweed flakes - dulse or kelp or nori

1-2 minced garlic cloves

1-2 tbsp tamari, soy sauce, or coconut aminos

1 tbsp turmeric powder

1 tsp cumin powder

2 tsp paprika powder

½ tsp black pepper

1 cup broth of choice, or water

0.25 cup olive oil or other oil of choice

Salt to taste

Garnish with chopped fresh tender herbs: whatever you have on hand (parsley, basil, cilantro, sage, thyme, dill, etc.)

1. Place pumpkin seeds through black pepper in a food processor or blender. 2. While food processor is running, add olive oil and broth. 3. When ready to eat, stir in salt to taste and add chopped herbs if using.

Cool Crispy Colorful Salad

1.5 cups thinly sliced green cabbage

1.5 cups thinly sliced red cabbage

1 carrot grated or cut like matchsticks

0.5-1 cup loosely packed chopped tender herbs: chives, parsley, cilantro, basil, green onions, dill

2-4 tbsp chopped almonds or cashews or sesame seeds or nigella/kalanji seeds

1. Combine the above veggies with your clean hands in a bowl. 2. Use the dressing from the salad on the previous page, and massage into the cabbage to

soften.

Parsley and Mint Soup (modified from The Herbal Kitchen by Jerry Traunfeld)

This gorgeous green soup can be served warm or cool and can be adjusted for allergies (i.e. substitute cow’s milk cream with plain coconut cream or almond yogurt, even cooked mashed potatoes!).

3 cups sliced leeks

2 tbsp unsalted butter (or olive oil, or other fat of choice)

4 cups broth

1 tbsp rice

1-2 dried slices astralagus root

4 cups loosely packed parsley (or half/half with cilantro)

.5 cup loosely packed mint

Salt (to taste) and pepper

0.25 cup cream

Garnish – choose edible flowers from list in presentation if you have them

1. Combine leeks and butter in your soup pot over medium heat, stir until wilted ~3 minutes. 2. Add broth, rice and astralagus, bring to a boil then cover and simmer on low for ~20

minutes. 3. Stir in parsley, mint, pepper and turn off heat. Remove astralagus as it won’t blend well. 4. Puree in batches in your blender or use an immersion blender. 5. Pour back into soup pot, stir in the cream or substitute, and taste. Add salt and garnish.

Roasted Root Vegetables

Red, white, fingerling, or sweet potatoes – cut into ~0.5 inch cubes

Jerusalem artichokes or sunchokes – cut into ~0.5 inch cubes

Beets – cut into ~0.5 inch cubes

Burdock or parsnip or turnip root – cut into ~0.5 inch cubes

Carrots – cut into ~0.5 inch rounds

Red Onion – cut into half moons

Turmeric or Ginger root – cut into matchsticks

1. Preheat oven to 400F. 2. Choose 3-4 of the hardy tubers above, no reason to use all ingredients. Do include at least

turmeric or ginger. 3. Chop enough tubers to cover a roast or sheet pan, not too crowded! 4. Drizzle with ~3 tbsp olive oil, 1 tbsp honey or maple syrup if needed (if you’d like an

alternate sweetener, use a chopped apple), salt and pepper to taste. Choose to add any hardy herbs or spices that you like: rosemary, sage, cumin, garlic, thyme, nigella/kalanji, Toss with your hands or a spoon to combine.

5. Bake for ~30 min, stir, and continue to bake if not fork-mashable. Cover with foil if getting burnt and not cooked thoroughly enough to finish.

3. Mains: Vegetarian or Omnivore.

Whole Grain + Lentil Crock Pot, Insta-Pot, or Stove Top Combo

This is a go-to busy weeknight dinner that has endless iterations. I use an Insta-pot however you can use any similar crock pot, or a regular soup pot on the stove as well.

Whole grain of choice: sorghum, barley, kamut, teff, amaranth, quinoa, rice (white, brown, black, red)

Lentil of choice: red, green, black

Broth of choice or water

1-3 dried astralagus slices

1 whole piece whole kombu

Hardy herbs of choice: suggest savory herbs

Hardy vegetables of choice: my favorites are dried mushrooms as I rarely have fresh, but your choice (shiitake, reishi, oyster, morel, chanterelle, etc.)

1. Saute a generous serving of olive oil, add hardy herbs of choice (dry or fresh): bay, thyme, rosemary, etc., black pepper & salt to taste (or you can wait to salt at the end)

2. Once herbs are fragrant but not burnt - add 1 cup lentils + 1 cup grains, 1 bunch brassicas (kale or collards or broccoli rabe or cauliflower cut into bite size pieces or wild fresh nettles if you are lucky to find them) + 1/2 cup or more dry wild mushrooms, stir to coat in the oil.

3. 6-8 cups of water or broth, stir to mix. 4. If using an Insta-pot- Put the lid on, hit multigrain or bean. Either is fine, you need ~35-40

minutes. 5. If using the stove top, bring to a boil, then reduce heat and simmer for ~40-50 minutes,

check that grains/lentils are soft enough to your taste. Certain grains will take longer (whole kamut and wild rice) compared to quinoa. Certain lentils (green), will take longer than red.

6. When cooked, taste, and add salt, pepper, additional oil, butter/ghee to taste. If dry, add more water or broth and stir until the texture you like.

Roasted Fish with Herby Pesto + Sautéed Dandelion/Collard Greens + Starchy Side of Choice. (Pesto modified from Alchemy of Herbs by Rosalee de la Foret)

This is another go-to busy weeknight dinner that has endless iterations. Honestly, I rarely buy fresh fish 2/2 cost and time (I don’t like to shop on weeknight) – so it’s handy to have a bag of individual fillets in the freezer. Usually we do rice as it is a favorite, although potatoes, or quinoa or sorghum are also great choices.

Fish fillet: suggest wild caught salmon, cod, or if you prefer tilapia – truly any fish of choice and quantity depends on how many you are cooking for. I do 4 oz per adult, modify as needed.

Herby Pesto:

2 cups chopped fresh dandelion leaves or blanched nettles (squeeze out water), if you’d like milder flavor add a handful or more basil

3 garlic cloves, chopped

1 tbsp lemon juice

Zest of 1 lemon

0.5 cup olive oil or other vegetable oil of choice (walnut, flax, grapeseed, etc.)

0.5 tsp sea or other salt

1 tsp turmeric powder

0.5 tsp black pepper

0.5 chopped pine nuts or other of choice (walnut, cashew, almonds, etc.)

0.25 c grated parmesan cheese or leave out if non-dairy

Sautéed Greens:

1-2 bunches greens of choice (we eat about 1 bunch per adult, do more or less pending how many you are cooking for) – I like 1 bunch dandelion + 1 bunch kale. Any hardy leafy green should work, try collard, mustard, amaranth or beet greens, even nettles if you have them.

Garlic to taste (I like ~3 cloves per bunch of greens- you can do more or less)

Olive oil

Lemon juice and zest if you have, otherwise a dash or red-wine vinegar works

1. Thaw fish if using frozen (just leave in the fridge in the morning). 2. Make pesto – even better if you can make pesto on a weekend so it’s ready for a weeknight:

place all ingredients in a food processor or blender except cheese. Process until smooth, add olive oil if it is too thick. Add parmesan, blend again until smooth. Taste, add salt if needed.

3. Prepare starchy side – choose your choice from the pantry, steamed whole grains or roasted potatoes.

4. Roast fish – Preheat oven to 350F. Cover a roasting/sheet pan with parchment paper if you prefer not to scrub too much. Add a drizzle of olive oil. Add the fish (drained/dried) top down and wipe through the oil, then flip bottom side down and again wipe to coat with oil. Add a little salt, pepper if you’d like or sliced lemon, or leave plain as you will be topping with pesto once cooked. Roast in oven for 10 minutes per 1” of thickness, check that fish flakes when you remove from oven. Top with a generous spoonful or two of pesto.

5. While fish is roasting, cook the greens – First wash and chop greens. Chop garlic if using. Add olive oil to a medium heat saute pan, and when hot add garlic, stir for ~30 sec and don’t let burn, then add chopped greens and sauté together until wilted (~10 minutes). Add lemon zest and juice to taste (if using) or substitute with a dash of red wine vinegar.

6. Serve all three on your plate: Fish, Greens, Starchy Side.

4. Refreshments: Restorative, Reviving & Soothing With the exception of marshmallow recipe, these beverages can be served warm or cold. Refer to the preparation instructions in the ppt for more details. Also feel free to leave out ingredients you don’t have or substitute, also may add honey to taste. Serving: ~4-8 ozs depending on age.

Feel like the iced recipes are too watery? Add less water or more herbs – alternatively make herbal ice cubes! Use your ice cube tray, add a berry to each cube or a mini slice of lime or lemon. Make an herbal tea (mint, hibiscus, chamomile, your choice, and when cool, poor into the tray in place of water). Freeze as usual. Restorative & Nutritive

Nettle: Calcium, Magnesium, Iron, Potassium, Silica, Chlorophyll + 100s of polyphenols – vegetal flavor

Oat Straw: ounce per ounce, 4x more vits/minerals than oatmeal by weight, esp Calcium, Magnesium, Iron, B vits – mild flavor

Hibiscus: Antioxidants, Vitamin C + 100s of other good phytochemicals.

Use 1 tbsp total dried herb + 8 oz just boiled water, steep 5-15 minutes.

I feel like if I use equal parts each (i.e. 1tsp + 1tsp + 1 sp) with 8 oz water, then the hibiscus really takes over. If that’s okay for you, great! I personally like it to be a bit more vegetal, with more nettle. I prefer this warm, if you’d like more flavor/phytochemicals, try additional calendula or mint. Reviving & Refreshing (A)

Lavender: soothing, sweet-ish

Lemon: cooling, plenty of phytochemicals

Mint: cooling, gas-dispeller, plenty of phytochemicals

Add 1 tbsp lavender flowers, a handful of mint leaves, zest of a lemon to a quart (32 oz) jar, pour about 0.5-1 cup just boiled water over and let steep/cool. When ready to drink, you can leave the herbs in, or strain out if you prefer. Then add sliced lemon, ice cubes, and sparkling or still water. Reviving & Refreshing (B)

Ginger: 400+ phytochemicals (anti-nausea as well), vits/minerals (B vits, Calcium, etc.)

Holy Basil/Tulsi: Many polyphenols, vits/minerals

I prefer this one ice cold – so you’d either have to grate or juice fresh ginger, or if using fresh or dried ginger root pieces, you’ll have to decoct, then cool. It is tasty hot as well, try both.

If you use fresh ginger, you’ll need about 0.5-1 tsp fresh juice or packed grated for each 8 oz water. If decocting fresh or dry root pieces, simmer for at least 20 minutes, ~1 tbsp per 8 oz water. When your ginger is ready, you’ll need to add the holy basil/tulsi – if you simmered your ginger, just add 1 tbsp dry leaves to the ginger water. If your ginger was grated/juiced, add 1 tbsp dry leaves to the ginger and 1 tbsp dry holy basil/tulsi leaves to the ginger, then cover in 8 oz water.

If you’d like to drink it cool, wait until it is room temp, then add ice cubes, and any additional water to dilute as needed.

Reviving & Refreshing (C)

Hibiscus: Antioxidants, vitamin C + 100s of other good phytochemicals.

Calendula: Polyphenols, 100x more carotenoids than sweet potato by weight, demulcent

Lemon Balm: Polyphenols, relaxing, lemony-minty

I like this drink both hot and cold. Similar to any recipe with hibiscus, I feel like if I use equal parts each (i.e. 1tsp + 1tsp + 1tsp) with 8 oz just boiled water, then the hibiscus really takes over. If that’s okay for you, great! Just use total 1 tbsp total dried herbs/flower + 8 oz just boiled water. Cool if desired and add ice or sparkling water – if added more liquid you may want to make stronger.

This can also be made as an infusion overnight, combine all dry herbs in a quart (32 oz) jar and add total ~4 tbsp dried herb. Refrigerate for ~8+ hrs, strain to drink. Soothing (A) – inspired by Mountain Rose Herbs Blog

Marshmallow root: Polysaccharide mucilage, flavonoids

Cinnamon stick: Polyphenols, Carminative thus dispels gas and may soothe mild GI discomfort

Flowers (of choice): calendula (also demulcent), lavender, rose, chamomile (relaxing and ~sweet)

Best made as a cold infusion overnight, to protect the mucilage that can be destroyed or lessened in hot water.

Add 3 tbsp dry marshmallow root + 2 tbsp dried flowers of choice + t tbsp cinnamon chips or half a cinnamon stick. Combine all dry herbs in a quart (32 oz) jar and refrigerate for ~8+ hrs, strain to drink. If you really want to access ALL the possible plant nutrition – add the dry herb to a blender and add ~2 cups water, blend for a few minutes, then to quart jar, fill with water, and refrigerate for ~8+ hrs, strain to drink. Soothing (B) – inspired by Juliet Blankenspoor’s Chestnut School of Herbal Medicine

1 cup lemon balm herb

1 cup lemon verbena

1 cup hibiscus

1 cup calendula

0.5 cup rose buds or chamomile

0.5 cup elder flowers or lavender

Mix dry herbs evenly. Place in a clean, dry jar and label. For every cup of just boiled water, infuse 1 to 3 teaspoons of the tea blend. Try first as a small batch if you aren’t sure of the flavor.

5. Finishing: Carminative or Sweet: Closing the Meal

After-Dinner Digestif Minis – inspired by the Mountain Rose Herbs Blog

2 parts organic cardamom powder

1 part organic ginger root powder

1 part organic licorice root powder

1 part fennel seed powder

honey

Thoroughly herbs in a bowl. Use a very small spoon and add a drop or two of honey at a time to the mixture, incorporating as you go. Keep adding one drop at a time until mixture just holds together in a clump, similar to the consistency of cookie dough. Be careful not to add too much liquid! Form into small lozenges or balls about the size of a green pea.

Coat the outsides with grated coconut, or cacao powder or chia seeds, if desired. Allow to ‘dry’ on a screen or plate in the refrigerator for a few days. Store up to a month refrigerated in a glass jar.

If this recipe is too complicated, you can always just eat 0.5 tsp of fennel seeds, the Indian old fashioned way, you may have noted the jars of fennel at Indian restaurants.

Herbal Popsicles

This is an area you can experiment with endlessly! There are many recipes out there, and try to just use what you happen to have fresh that may go well together. Use a yogurt or yogurt alternate in the liquid base for additional protein/kcal or use plain fruit/water/herbs to keep it flavorful but light. Consider even going savory and using cucumber + cilantro + lime.

Use popsicle molds or go earth friendly and use paper cups and popsicle sticks.

Chamomile-Cantaloupe-Coconut-Cardamom

4 cups cantaloupe chunks 0.5 cup greek yogurt or yogurt alternate, such as coconut cream 0.25 cup chamomile tea (a strong batch, 2-3 tbsp for 4 oz water, reduce to 0.25 cup) 1 tsp cardamom powder 1 tbsp honey 1 tsp vanilla or scrape a vanilla bean pod In your blender, puree cantaloupe chunks and cardamom powder until smooth. Mix in yogurt, tea, honey and vanilla. Add to your popsicle molds or paper cups, add sticks and freeze 3+ hours.

Strawberry Hibiscus Basil Popsicles - from Juliet Blankenspoor’s Chestnut School of Herbal Medicine

3 tbsp hibiscus

1-3 tbsp sugar

1 lime, juiced

3 cups fresh strawberries, quartered

4 basil leaves

Boil 3 cups of water; turn off heat and add hibiscus. Cover and let sit for 20 minutes. Strain and add the sugar, stir until dissolved. (For a sweeter popsicle, add more the sugar, can even go sugar free.)

After the hibiscus sugar water cools, add to a blender or food processor with the lime juice, strawberries, and basil.

Pour into popsicle molds or paper cups with sticks. You may want to stir the popsicles up as they are freezing (when the mix is slushy) to prevent the separation of layers. If you skip this step, you will have a two-in-one popsicle, with a hibiscus tip and strawberry base. Can even use frozen fruit, try blueberries, mango, etc.

Actual Marshmallows (not an everyday treat, certainly not very dietitiany) – from Learning Herbs Blog by Rosalee de la Foret

0.5 cup water

0.5 cup cooled rose bud tea, if you don’t like rose, just use water or substitute

1 tbsp marshmallow root powder

1-2 tbsp hibiscus flowers (to make the marshmallows pink- leave out if desired)

1 packet unflavored gelatin

1 cup honey or less, if cautious with sugar

1 tsp vanilla extract

Pinch of salt

1. Bring the water and rose hydrosol to a boil in a small saucepan. Add the marshmallow root

and hibiscus flowers and stir with a whisk. Simmer for 5 minutes and then place in the fridge until cool.

2. Strain the marshmallow and hibiscus decoction through a fine mesh sieve. Add enough water to equal 1 full cup.

3. Take half of the marshmallow mixture and place it in a medium bowl and add gelatin to it. Set aside.

4. Take the other half of the mixture and place it in a small saucepan along with the honey, vanilla extract, and salt.

5. Bring to a simmer. Place a candy thermometer in the mixture until it reaches 240°F (soft ball) then remove from heat.

6. Using a hand mixer, begin to mix the marshmallow and gelatin mixture on low. Slowly add the hot marshmallow and honey mixture while continuing to mix.

7. Once the two mixtures have been combined, continue to whip on high for another 5 to 10 minutes.

8. Pour the mixture onto an 8x8" pan lined with natural parchment paper that has been oiled. Let these sit for a few hours until they are set up and firm.

9. Slice with a knife. They may be a little sticky. You could roll them in rose petal powder or powdered sugar if you want them less sticky. Makes about 25 (1-inch) marshmallows.

6. Culinary Herbal Liquids & Extras: Broth(s), Oil, Vinegar, Honey, Finishing Salt & Sprinkles.

Broth

1 gallon or 4 quarts water

3-4 pounds bones - chicken carcass, or beef bones, or fish carcasses – OPTIONAL – can leave out if you prefer vegetarian/vegan

Your choice of stock vegetables – roughly chopped: onions, garlic, carrots, celery, turmeric root, ginger root

Your choice of nutritive botanicals - 1-2 tbsp each - dried nettles, oatstraw, calendula, astralagus, peppercorns, seaweed, or 1 strip of kombu, handful of dried mushrooms (reishi slices, shiitake, morels, chanterelles, maitake) or fresh if you have them.

Hardy herbs: rosemary, bay, etc.

2 tbsp apple cider vinegar

1. If your bones are raw/uncooked, heat oven to 400F and roast the bones for 30 minutes, turn, and roast for another 30 minutes. If you are using a chicken or fish carcass that you roasted (and ate the meat) you don’t have to roast them.

2. Combine all ingredients in a large stock/soup pot or your slow cooker/Insta-pot. 3. If using the stove top, bring to a slow simmer and maintain the simmer for ~4 hours. If using

your slow cooker/Insta-pot, follow the directions for stock/broth, usually about an hour. Some chefs say you must simmer for 12 hours (chicken/fish) or 24 hours (beef), although this may prove impossible with a busy schedule.

4. When cooled, strain and taste. If you prefer a clear broth, you can strain with cheesecloth. 5. Should not need salt, as when you use it for a soup or base, salt is usually added. If it’s too

watery and you want more flavor, you can return to the pot and simmer/reduce as needed. 6. Store in glass jars in the fridge, or freeze, consider ice cube trays to portion it out in smaller

batches.

Infused Oil – from Mountain Rose Herbs Blog

A flavored oil is perfect for stir-fries, sautés, pasta dishes, salad dressings, marinades, roasted vegetables, dipping, and so much more. Almost any aromatic or flavorful organic herb can be used when making infusion.

You’ll need to sterilize a glass bottle or jar for the infused oil – to do so, place in a soup pot, add warm water to cover and boil for 10 minutes. Carefully remove with tongs and let air dry. Or, wash bottles or jars thoroughly in warm, soapy water.

Choose ~1-3 of the botanicals below based on what you plan to use the oil for:

Allspice, Anise, Basil, Caraway seeds, Cardamom, Cayenne, Celery seeds, Chili Peppers, Chives, Chive blossoms, Cilantro, Cinnamon, Cloves, Coriander, Cumin, Dill, Fennel seeds, Garlic, Ginger root, Lavender flowers, Lemon Balm, Lemon peel , Lemon Verbena, Marjoram, Mustard seeds, Nasturtiums, Onion, Orange peel, Oregano, Parsley, Peppercorns, Peppermint, Rose petals, Rosemary, Summer or Winter Savory, Tarragon, or Thyme.

Choose an oil: olive, flax, grapeseed, avocado seed, walnut, macadamia, sesame, or other culinary oil of your choice.

1. Start by sanitizing a glass bottle or jar and allow to air-dry completely. Just one drop of water can cause your oil to go rancid quickly.

2. Choose your herbs, dry is better than fresh for the same reason, any drop of water could be dangerous.

3. Choose which method to infuse: cool or hot – For a cool preparation, fill sterilized bottles ¼ of the way with dried organic herbs or spices and then top with oil. Allow the oil to infuse for 2-4 weeks, or until the desired flavor has developed. Oil infused utilizing the hot method can be used right away.

For a hot preparation, heat the oil to 180 degrees, turn off the heat, and add spices or herbs while the oil is still hot. Once cool, the herbs can either be strained out or left in the oil for a stronger flavor. When finished, pour the infused oil into sterilized bottles or jars.

4. Label with the ingredients and date. Store infused oils in the refrigerator once ready and be sure to use within 1-3 months.

Infused Vinegar – from Mountain Rose Herbs Blog

When vinegar is infused with herbs, it adds a special twist to salad dressings, marinades, dipping sauces, vinaigrettes, and any other recipe utilizing vinegar.

Choose ~1-3 botanicals from the list above (in the oil recipe) based on what you plan to use the vinegar for.

Choose a vinegar: apple cider vinegar, wine vinegar, or rice vinegar (use milder vinegars when infusing delicate herbs and stronger flavored vinegars for robust herbs).

1. Start by sterilizing a glass bottle or jar (see instructions above). 2. Wash fresh herbs and pat dry (omit this step if using dried herbs). 3. Place the herbs or spices into the sterilized glass container and fill with vinegar of your

choice. 3 tbsp dried herbs/spices or 3-4 sprigs of fresh herbs per pint of vinegar is usually a good amount. However, this depends upon the strength of the herb, spice, and vinegar used, so experiment with more or less.

4. Cover the container tightly with a non-corrodible, nonmetallic lid, and place in a dark, cool place to steep. Allow the vinegar to infuse for 2-4 weeks, or until the desired flavor has developed.

5. Once finished, strain the herbs out, and pour the infused vinegar into sterilized bottles or jars. Fresh sprigs of herbs, dried herbs, whole chili peppers, peppercorns, and berries can be added before sealing to make the bottle more attractive and to further enhance the flavor. Label with the ingredients and date - keep vinegars stored in a cool, dark place and use within 4-6 months or keep the vinegar refrigerated to retain the flavors longer. If you notice mold, cloudiness, signs of fermentation, or anything else that looks unusual, discard immediately.

Finishing Salt – from Mountain Rose Herbs Blog

This versatile ingredient is delightful in soups, sauces, stews, roasted vegetables or meats, and as a finishing touch to any dish – salad, bakery items, your choice.

Choose ~1-3 botanicals from the list above (in the oil recipe) based on what you plan to use the vinegar for.

Choose a salt: kosher, sea, pink Himalayan, red alaea, black lava, your choice

1. Use 1 part herb or spice to 4 parts salt. Crush the herbs in a mortar and pestle or whirl in a food processor or coffee grinder. Then add the salt.

2. When using hard herbs and spices that you want the flavor of but not the texture (like Cinnamon sticks, Cardamom pods, or Star Anise), simply place into salt and allow to infuse for 2-4 weeks, then remove the herbs and spices.

3. Package in clean, airtight glass jars or bottles.

Honey – from Mountain Rose Herbs Blog

An infused honey is a great addition to your warm tea or anywhere you use honey in a recipe. You can choose any type of honey, although a milder honey will show the flavors of the herbs you choose to infuse.

Choose ~1-4 botanicals based on your taste and what you plan to use the oil for:

Lavender, Rose Petals, Lemon Balm, Chamomile, Basil, Whole Cloves, Ginger, Licorice Root, Sage, Peppermint, Cinnamon, Vanilla, Star Anise, Orange Peel, Rosemary, Thyme

1. Fill a sterilized jar (size of your choice, start small if you haven’t infused honey before) a little less than halfway with dried herbs and spices.

2. Pour in your honey and watch as it slowly finds its way to the bottom. Be sure that your herbs are fully submerged. Use a clean chopstick or butter knife to push the herbs down if needed.

3. Put a lid on the jar and place in a cool, dark cupboard and turn the jar over at least once per day.

4. You will want to allow this mixture to infuse for at least one week, though I prefer to infuse for 3 to 4 weeks. The longer you leave it, the stronger the flavor will be.

5. When the honey has infused to your taste, you can choose to keep the herbs in, or strain out (but don’t throw away- you can use in beverages, baking, etc.).

6. Store your herb-infused honey in a cool, dark place to help maintain optimal freshness.

Four Seasons of Sprinkles – from Mountain Rose Herbs Blog

Salt-free sprinkles are an herbal garnish you can keep out, on your table so you remember to add anytime a little extra flavor and phytochemicals are needed, try on scrambled eggs, roasted veggies, pancakes, hot cereal, steamed grains, muffin batter, use creatively.

Choose your dried herbs and spices. Mix powdered or hand-ground herbs together well in a bowl. Put into a shaker jar or small lidded jar. Sprinkle on your food.

Spring

2 tbsp whole or ground sesame seeds

2 tbsp ground dandelion leaf

1 tsp dandelion root powder

1 tsp burdock root powder

1 tsp organic parsley leaf

1 tsp dulse powder

Summer

2 tbsp whole or ground sesame seeds

2 tbsp whole or ground chive rings

1 tsp dulse powder or ground organic wakame flakes

0.25 tsp ground black pepper

Fall

2 tbsp orange peel powder

1 tbsp fennel powder

0.5 tsp ginger powder

0.25 tsp cardamom powder

Winter

3 tbsp cinnamon powder

1 tbsp allspice powder

0.5 tsp cardamom powder

0.5 tsp clove powder

7. Herbal Safety

The herbs/therapeutic botanicals in this presentation and booklet are considered culinary, or food grade – historically used across many ethnobotanical traditions and have good human safety data. For any food that is new, start in small amounts prior to an entire serving. Consult an allergist if atopy is present.

Below is a list of herbs to specifically avoid in pregnancy, lactation and small children. Note that this is not a comprehensive list of herbs but instead is a list of commonly encountered Western herbs that are inappropriate for internal use in pregnancy and growing children.

Our discussion of herbs/therapeutic botanicals for this presentation and booklet was for meant for culinary purposes and overall wellness/nutrition. Never assume an herb given in medicinal/therapeutic doses, or herb supplement is safe for a child or pregnant mom. Nor assume an herb is safe to use culinarily if it’s not on the list below.

Research each herb independently to determine its safe usage. For a more comprehensive list, I recommend referencing the second edition of the American Herbal Product Association’s Botanical Safety Handbook.

Common Name Scientific Name Action

Aloe Aloe spp., Asphodelaceae Laxative

Anemone, pulsatilla Anemone spp., Ranunculaceae Toxic

Angelica Angelica archangelica and all Angelica species, Apiaceae Uterine stimulant

Arnica Arnica spp., Asteraceae Bioactive (homeopathic is fine)

Ashwagandha Withania somnifera, Solanaceae Bioactive, uterine stimulant

Barberry Berberis vulgaris, Berberidaceae Bioactive Basil (medicinal doses)

Ocimum basilicum, Lamiaceae Uterine stimulant

Bee balm Monarda didyma and all Monarda species, Lamiaceae Uterine stimulant

Beth root, birthroot Trillium erectum and other Trillium species, Melanthiaceae

Uterine stimulant, hormonal

Black cohosh* Actaea racemosa, Ranunculaceae Uterine stimulant, bioactive, hormonal

Black walnut Juglans nigra, Juglandaceae Toxic

Blessed thistle Cnicus benedictus, Asteraceae Uterine stimulant

Bloodroot Sanguinaria canadensis, Papaveraceae Toxic

Blue cohosh Caulophyllum thalictroides, Berberidaceae Uterine stimulant, toxic Blue flag Iris versicolor, I. virginica, Iridaceae Bioactive

Boneset Eupatorium perfoliatum, Asteraceae PAs (pyrrolizidine alkaloids), bioactive

Borage Borago officinalis, Boraginaceae PAs Buchu Agathosma betulina, Rutaceae Bioactive Buckthorn Rhamnus spp., Rhamnaceae Laxative, bioactive Butterbur Petasites spp., Asteraceae PAs Calamus, sweet flag Acorus calamus, Acoraceae Bioactive Calendula Calendula officinalis, Asteraceae Uterine stimulant California poppy Eschscholzia californica, Papaveraceae Bioactive Cascara sagrada Rhamnus purshiana, Rhamnaceae Laxative, bioactive Celery seed Apium graveolens, Apiaceae Bioactive, uterine stimulant Cinnamon (in larger doses)

Cinnamomum verum, C. aromaticum, C. cassia, Lauraceae

Bioactive

Coleus Plectranthus barbatus, also known as Coleus forskohlii, Lamiaceae

Bioactive, uterine stimulant

Coltsfoot Tussilago farfara and Petasites spp., Asteraceae PAs Comfrey, all varieties Symphytum spp., Boraginaceae PAs Cotton root bark* Gossypium hirsutum, Malvaceae Uterine stimulant, hormonal Damiana Turnera diffusa, Turneraceae Bioactive Digitalis, foxglove Digitalis spp., Plantaginaceae Toxic Dong quai Angelica sinensis, Apiaceae Uterine stimulant, hormonal Elecampane Inula helenium, Asteraceae Bioactive Ephedra, ma huang

Ephedra sinica, Ephedraceae Bioactive

Eucalyptus Eucalyptus spp., Myrtaceae Bioactive Fenugreek Trigonella foenum-graecum, Fabaceae Hormonal Feverfew Tanacetum parthenium, Asteraceae Uterine stimulant Frankincense Boswellia serrata, B. sacra, Burseraceae Bioactive Goldenrod Solidago spp., Asteraceae Bioactive Goldenseal Hydrastis canadensis, Ranunculaceae Uterine stimulant Gotu kola Centella asiatica, Apiaceae Bioactive Gravel root, Joe pye weed

Eutrochium purpureum and E. maculatum (formerly Eupatorium maculatum, E. purpureum), Asteraceae

Potential PAs

Hops Humulus lupulus, Cannabaceae Hormonal, uterine stimulant Horehound Marrubium vulgare, Lamiaceae Bioactive Horse chestnut, conker tree

Aesculus hippocastanum, and other species, Sapindaceae

Bioactive

Hyssop Hyssopus officinalis, Lamiaceae Bioactive Juniper berries Juniperus spp., Cupressaceae Bioactive Kava kava Piper methysticum, Piperaceae Bioactive Lady’s mantle Alchemilla spp., Rosaceae Hormonal, uterine stimulant Licorice root, liquorice Glycyrrhiza glabra, G. uralensis, Fabaceae Hormonal, bioactive

Liferoot, ragwort Packera aurea, formerly Senecio aureus, and other Senecio species, Asteraceae

PAs

Lily of the valley Convallaria majalis, Asparagaceae Toxic Lobelia Lobelia inflata, Campanulaceae Bioactive Lomatium, biscuit root

Lomatium spp., Apiaceae Bioactive

Mimosa Albizia julibrissin, Fabaceae Bioactive

Mistletoe Viscum spp., Santalaceae Toxic

Motherwort* Leonurus cardiaca, Lamiaceae Uterine stimulant

Mugwort, wormwood

Artemisia absinthium, A. vulgaris, and other species, Asteraceae

Uterine stimulant, bioactive

Myrrh resin Commiphora myrrha, C. molmol, C. wrightii, Burseraceae

Bioactive

Oregon grape root Mahonia spp., Berberidaceae Bioactive

Osha Ligusticum spp., Apiaceae Bioactive, uterine stimulant

Parsley (in large doses)

Petroselinum crispum, Apiaceae Uterine stimulant

Pennyroyal Hedeoma pulegioides and Mentha pulegium, Lamiaceae Uterine stimulant, toxic

Peony Paeonia spp., Paeoniaceae Hormonal

Periwinkle Vinca spp., Apocynaceae Bioactive

Pleurisy root Asclepias tuberosa, Apocynaceae Bioactive

Poke root Phytolacca spp., Phytolaccaceae Toxic

Prickly ash, toothache tree

Zanthoxylum spp., Rutaceae Bioactive

Rue Ruta graveolens, Rutaceae Toxic, uterine stimulant

Sage (in larger doses)

Salvia officinalis, Lamiaceae Uterine stimulant

Sarsaparilla Smilax spp., Smilacaceae Hormonal

Sassafras Sassafras albidum, Lauraceae Bioactive

Senna Senna alexandrina, Fabaceae Laxative

Spikenard Aralia racemosa, A. californica, Araliaceae Bioactive

Stillingia Stillingia sylvatica, Euphorbiaceae Bioactive

Tansy Tanacetum vulgare, Asteraceae Toxic

Thuja Thuja spp., Cupressaceae Toxic

Thyme (in large doses)

Thymus spp., Lamiaceae Bioactive

Tulsi, holy basil Ocimum tenuiflorum, Lamiaceae Uterine stimulant

Turkey rhubarb Rheum palmatum and several other Rheum species, Polygonaceae

Laxative

Vervain Verbena officinalis, V. hastata, Verbenaceae Uterine stimulant, bioactive

Vitex, or chaste tree Vitex agnus-castus, Lamiaceae Hormonal (used in pregnancy with expert guidance)

Wild bergamot Monarda fistulosa and all Monarda species, Lamiaceae Uterine stimulant

Wild indigo Baptisia tinctoria, Fabaceae Bioactive

Yarrow Achillea millefolium, Asteraceae Uterine stimulant

Yellow dock root (in high doses)

Rumex crispus, R. obtusifolius, Polygonaceae Laxative