I can’t count the number of times, as a child, I heard my parents say  repeatedly “EAT your VEGGIES!” We are told, these days, to manage to eat 7+ servings of fruits and vegetables each and every day.  I often manage to do just that, but in this busy life, it can be a real challenge!
WHY ?
Well, the phytonutrients in fruits and vegetables are life-enhancing in many ways. When we are considering help for ourselves with seasonal allergies or asthma, there are some healthy choices. Check out this post and decide to include as many anti-allergy foods as possible. Sometimes we need more than our ‘food apothecary’ to handle the situation so visit your local health food store for these items.

Check out these 5 great ideas to relieve allergy symptoms!

• Enjoy HERB teas ~ recommended 4 cups of herbal infusion daily.  Choose from nettle, chamomile, feverfew, lemon balm + most mints. All these are anti-allergic, flavonoid rich herbs. Combine with orange or lemon peel for a refreshing cold tea!

• Take Quercetin supplements ~ recommended dosage 1000 mg 2-3 times per day.
• Take Vitamin C supplements ~ recommended dosage = 1 gram 3-5 times per day or to bowel tolerance.   Vitamin C is a powerful antioxidant + antihistimine. In fact, Vitamin C prevents the formation of histamine and helps to normalize the immune system responses, helping them to work together instead of antagonistically.
• Take Magnesium ~ recommended dosage is 400 mg per day (in the evening) to relax the esophagus and the bronchial tubes.
• Take Pantothenic acid (Vitamin B5) ~ recommended dosage is 5 mg 1-2 times per day . Known to reduce severity of symptoms and relieve sinus congestion that occurs upon awakening.

If you do find yourself feeling less than fine, experiencing allergy symptoms or even asthma, consider making some changes in your home. Poor indoor air quality plays a HUGE part in how you and your family experience life.  Most people live in a home filled with hidden allergy triggers, overflowing with chemicals.

For more information about how to “detox your home” 
–> sign up for the free e-report  “It’s a Spring Thing! Time to DETOX your home” at the top-right of  Studio Botanica’s ‘home’ page

As with ALL of my posts, I offer ideas for your consideration. I am NOT
a medical doctor; simply offering ideas from the perspective of traditional herbalism, my opinion based on my own research & experience.

Thank you~

 with green blessings, Carol

Cilantro? You either LOVE it or you don’t! It’s not one of those gentle herbs on the sidelines that everyone likes. If you’re in the “fan of cilantro” category, you may be interested to know that it is a powerful herbal ally. If you’re not fond of cilantro, you may want to find ways to ‘sneak’ it into your meals; it’s of great benefit!

Cilantro or Coriander?
Both the greens and the seeds of coriander(Coriandrum sativum), but these days, the fragrant leafy green above-ground parts are referred to as “cilantro herb”,  while the nutty seeds are “coriander spice”. Both offer many unique healing attributes.

Here are 10 highlights of the many health benefits of Cilantro:

• Nutritive – Good source of dietary fiber, iron, magnesium; rich source of flavonoids and phytonutrients. Excellent antioxidant.
• Digestive aid- helps to prevent flatulence and settle queasy stomach, soothes nausea.  Helps the digestive tract to produce digesive enzymes, as well as more digestive juices. Stimulates digestion also through peristaltic action
• Anti-inflammatory – may alleviate inflammatory conditions like arthritis. Reduces minor swelling.
• Chelation agent** – removes toxicity; heavy metals from the body
• Helps to promote healthy liver function. Lowers the LDL (‘bad cholesterol’) and supports the HDL (‘good cholesterol’)
• Anti-bacterial properties shown to be effective against Salmonella bacteria. Helps to relieve diarrhea if caused by fungal or microbial infections.
• Helps with insulin secretion and regulates blood sugar.
• Contains immune-boosting properties
• Acts as an expectorant

• Stimulates the endocrine glands

Cilantro has also been shown to help with hormonal mood swings pre-menses AND is used to relax cramping during menses. Cilantro’s anti-bacterial action appears to protect against painful urinary tract infections. It acts as a natural antiseptic and anti-fungal agent for skin disorders like fungal infections and eczema. Cilantro has an affinity for the eyes. It can help to ease conjunctivitis (compress) as well as  ’age-related’ eye issues. Cilantro is known to have the ability to clear up recurring infections, both viral and bacterial especially when eaten with omega-3 enriched foods such as nuts.

** Cilantro is possibly best revered in herbal communities for its unique ability to act as a powerful natural cleansing agent. Cilantro has been effectively used to help to allow the body to release heavy metals(e.g. mercury, lead, aluminum) and other toxins from the body; literally binding to these substances and removing them from blood, organs and tissue, which eventually exit the body through elimination channels.  For many years, “chelation therapy” has been an option amongst alternative health practitioners using EDTA to remove these heavy metal excesses. Cilantro offers a way to enjoy a highly nutritive herb AND cleansing the body while enjoying your meals.

I remember a ‘visual’ from years ago in ‘herb school’. Imagine Cilantro as a cartoon character in the body who reaches out a hand to an ‘unhappy heavy metal molecule’. They then go skipping merrily off down a blood vessel and eventually right out of the body!
This is known as chelation. Much has been written about Cilantro possibly being one of the very best chelation agents in nature, especially for those who have been exposed to high levels of mercury.
People dealing with excess mercury have commented that their symptoms have reduced after an extended period of regular consumption of large amounts of Cilantro. The issue of “mercury excess” may be due to an over-consumption of mercury-tainted fish or the result of mercury in metal dental fillings.

James A. Duke, Ph.D., a former botanist at the U.S. Department of Agriculture, and author of The CRC Handbook of Medicinal Herbs, states that cilantro has been shown to settle the stomach. He recommends drinking a cup of the tea made from a handful of the leaves, when experiencing any form of stomach discomfort. This is an easy remedy, especially if you have Cilantro within reach in your garden.

Cilantro is one of the easiest herbs to grow from seed if you have a sunny spot for it. It likes to be harvested regularly, as do many herbs (lemon balm, mints, parsley, basil). These herbs all benefit from being snipped often, which encourages bushy full growth. In Toronto, to ensure a summer-long supply, I sew both Cilantro and Dill seeds throughout the season. The hot summer days in July & August cause the plants to ‘bolt’ which brings them to flower quickly and they then tend towards ‘leggy’. It’s easy to sew the seeds every few weeks. The seeds? well Coriander seeds grow Cilantro; same plant after all!!

Whether you can grow Cilantro or need to purchase it from your local farmers market or grocery store, you will benefit from adding it to your life!

It can be used as an edible garnish, of course but it can be finely minced and sprinkled onto  many dishes. I enjoy it with fish, eggs, vegetables, grains or in fresh salsas. My favourite way to use Cilanto easily often? Cilantro Pesto, which I make when I have the time and then freeze in ice cube trays. Then it’s EASY to add to any dishes for some extra nutrition and flavour! Check out some recipes here!

I love this SPELT dish. It’s easy to make. Nutritious and very tasty. Everything but the kitchen sink can go into this meal or it can be a simple 5 ingredient dish. It’s up to you!

Here’s what I made last weekend. This recipe is but a guideline!!  Very Tasty!

2 cups Spelt kernels
3.5 – 4 cups water
1 Organic vegetable bouillion cube
2 tsp EVOO (olive oil!)
1 onion, medium, chopped
1/2 lb – 1 lb mushrooms (white, button, cremini or any combination)
1/2 cup celery, chopped
1 yellow or red Bell pepper, chopped
1 bunch asparagus, washed, trimmed, cut into 3 inch segments
2 tsp Tamari* (or to your taste) or 1/4  tsp Sea Salt
2 Dashs black pepper
1 tsp Turmeric (optional)
2 tsp Italian parsley and/or Cilantro or your favourite herb, minced

Put the Spelt kernels into a pot and add the water. Bring to a quick boil and then allow to simmer. Add the vegetable bouillion and stir. Cover and leave on low heat for about an hour.
In a sauce-pan, saute onions and celery in the olive oil. Add the mushrooms after the onions are translucent. Cook over medium heat for 10 minutes or so. Add the red peppers. (I sometimes add carrots, or whatever I have on hand, at this point)

Next? Add the asparagus (and whatever else doesn’t need a lot of time..maybe green peas?) Add to the Spelt in the pot. Stir gently to combine. Add the seasonings & herbs and allow to simmer briefly.
It’s ready!

SPELT is a delightful nutty, quite chewy – always delicious choice. It’s also worth adding to your pantry because it’s GOOD FOR YOU!  Read about Spelt here.

*Tamari is a naturally brewed version of ‘soya or soy sauce’. READ the label. It is available made without sugar and without wheat (which is now commonly in many soy sauces) and in low sodium versions. Buy Organic if possible to avoid eating GMO soybeans.

I remember the first time I enjoyed Spelt kernels in a dish. It was in Tuscany and it was love at first bite! It’s not always easy to find these tasty little spelt kernels or berries as they are sometimes called.  I did, though at one of my favourite health food stores, and it’s always a special treat when this nutritional super star pays a visit to our table.
Spelt (Triticum spelta) belongs to the ‘grass family’. It is an ancient grain, with records of it’s use more than 5,000 years ago.
Just like quinoa, millet, and amaranth, spelt has not been manipulated to meet manufacturing needs. Our body recognizes it as a food.

Spelt kernels or berries, as they are sometimes called, are the plump seeds of the Spelt plant, before it has been ground to make flour.
Spelt is believed to be better tolerated than any other grain and is a nutritious, tasty alternative for most wheat-sensitive people:

• It contains more protein than wheat, including all 8 essential amino acids. These amino acids support good cell maintenance.
• The fiber in Spelt helps blood to clot properly and helps to lower cholesterol.
• Spelt is high in several B vitamins, primarily B2, niacin and thiamin.
• Spelt contains “the anti-neoplastic vitamin B17″, which supports the body’s cancer fighting system.
• It also contains manganese, copper and zinc.
• Spelt is a great source of fiber and is higher in protein than modern wheat varieties.

I know people with wheat sensitivities who eat Spelt without issue. Many folks who cannot tolerate wheat, enjoy Spelt kernels, or products produced with Spelt flour. Spelt provides a more complete nutritional ‘picture’ because, unlike wheat,  it has not been heavily hybridized for higher yields. Essentially all modern wheat is genetically modified, with the result that many people cannot digest it ~ largely due to it’s high gluten content. If you or family members are gluten intolerant, wanting to learn more about eating Gluten-free, or if you’re like me… and just want to limit wheat for 101 reasons, experiment with Spelt! It may be a super addition to your healthy life.

People living with Celiac issues should NOT eat Spelt as it does contain gluten.
The gluten in Spelt is more like the old wheat varieties; is recognized by the body and is easily digested by most people. The Spelt’s gluten is water-soluble, degrades with heat and is easily broken down by chewing action.
In fact, Spelt is known to help people with arthritis, Lyme’s disease, behavioural issues, skin irritations, irritable bowel syndrome and those who suffer with migraines. People with a wide range of digestive system upsets report that they feel better without wheat and using Spelt, Millet, Quinoa and Amaranth as alternatives.

HOW TO PREPARE SPELT KERNELS:

It’s a good idea to, at the very least, rinse the berries before cooking them. Similar to beans & legumes, they can be soaked in water overnight to shorten the cooking process. I’m rarely organized enough to do that so I simply rinse the berries a couple of times before cooking. The kernel/berry is actually the plump seed, and has a very chewy nutty texture, when cooked.

Cooked spelt kernels  can be used as a substitute for oats in a warm breakfast oatmeal. I’ve heard that it’s better to use Spelt ‘flakes’ for that but will report back. Truthfully, that feels like an autumn project as these days my breakfasts are less about cooking; looking forward to local fruits!!

I would LOVE to hear about your experiences with Spelt – in it’s many forms!  

Check out this MEATLESS MONDAY recipe for one of my favourite SPELT dishes!

                      Happy healthy days to you. 

p.s. NOTE to folks who do not tolerate gluten. I am writing from experience, with good intentions to share info.
Everyone is an individual with specific issues. Each experience is very personal; Hopefully Spelt is a great option for you.
As stated above, CELIAC folks should not eat Spelt as it does contain gluten.

Are your ALLERGIES aggravating you?

If you’re like many, this allergy season, you have stocked up on your favourite allergy medication and manage to control symptoms with the recommended daily dose of  ‘chemical’ help.  Allergy meds, like all pharmaceuticals, come with a wide variety of side effects** and have an affect upon the liver, over time and so alternatives, when possible, should be considered and can be life-enhancing ~ a GOOD thing!

The choices that we make EVERY DAY affect our health. Whether it’s the type of clothing we buy, the sort of food we choose to eat, the kind of TV we enjoy watching or the basic choices we make regarding our home’s health – our cleaning ‘habits’ ~ all combine to affect ‘the big picture’. The food we consume can make a huge impact on how we feel. If you or a member of your family suffer with allergy symptoms, you may want to consider adding some of these foods to your meals!

Phytonutrients are plant compounds, which can assist the body to deal with allergies. Research indicates that increased consumption of specific foods does indeed support optimum health. I’ve started to see this as a type of  “functional  food”.  In this case, the phytonutrients are anthocyanin, curcumin, hesperetin and quercetin.

Anthocyanins are found in most purple and dark red coloured foods.
Berries
 Beets
Cherries
Grapes ~ Red or Dark purple

Curcumin is the active ingredient in Turmeric (Curcuma longa). Turmeric, with its extraordinary yellow, is the anti-inflammatory star within the curries of Indian cuisine. Check out this post to learn more about this powerful herbal ally.

Hesperetin and it’s relative Hesperedin protect and support healthy blood vessels. Known for it’s ability to calm hayfever, it is also anticarcinogenic, anti-inflammatory, highly antioxidant and notable for its cholesterol-lowering actions.

Green vegetables
Lemons + oranges, where highest concentration is in the pith (white part)

Quercetin has become known as nature’s anti-histamine. It is available in supplement form and often includes the enzyme ‘bromelain’ (from pineapple). It is definitely a good non-drug alternative for those wanting relief from heavy-duty allergy symptoms like sinus congestion, runny nose, itchy eyes etc. Check out the package directions for the daily dose; usually around 400 mg twice daily.
Foods containing Quercetin:

Apples
Berries
Cabbage
Cayenne
Cauliflower
Garlic
Nuts
Tea ~ black, green or white tea.

SUPPORTIVE IDEAS:

• Choose to eat more food containing the above phytonutrients.
• Drink healing nourishing herbal tea to build up your body’s balance
• You may benefit from regular supplementation; including Quercetin and Vitamin C^^

**To learn more about the mechanics of “allergies” and some of the side effects of allergy medications,  click HERE.
^^ Check out new post with ideas for supplementation.

Do you live @ HOME sweet HOME?
Poor indoor air quality plays a HUGE part in how you and your family experience life.
Most people live in a home filled with hidden allergy triggers, overflowing with chemicals.
For more information about how to “detox your home” 
–> sign up for the free e-report  at the top-right of  Studio Botanica’s ‘home’ page.

Wishing you great health every day!

 Carol

Pesto is a delight. I love Pesto.
It can become an intensely flavoured dip, a light pasta sauce, a lemony vintaigrette to serve with salad or steamed veggies.. UNLIMITED!
I have been known to use a mortar & pestle, and yet I confess that the food processor fast-tracks the recipe and yields a delicious, mouth-watering result each and every time.
“P E S T O” from old Italian, meaning ‘to pound’ or ‘to crush’, in my kitchen is usually a variation of the following:

1. garlic (almost always!)
2. nuts ~ pine nuts, walnuts, almonds, etc. and/or seeds
3. herb or green or vegetable
4. oil ~ usually olive, sometimes walnut or othe
5. cheese (optional)
6. seasonings
   
   As with many of my kitchen adventures; this is a guide.
   Play with the herbs in smaller quantities to see what you like best! 

Have you tried DANDELION PESTO? It’s absolutely delicious and packed with intense flavours ~ ideal for right now! Click here for Dandelion highlights.

I make pesto with PARSLEY, ARUGULA, DILL, SPINACH, CILANTRO,  MINTS, LEMON BALM, WATERCRESS, Sun-dried TOMATOES… mmm I know there’s more~  Each season has it’s Pesto. Early May offers Dandelion, wild Garlic Mustard, Mints.
I love to make CILANTRO pesto as a part of a gentle Spring detox. (remember to check out the “DETOX your HOME” e-report!)

Meantime, let’s celebrate MEATLESS MONDAY this week with the “template” for a great pesto plus some SPRING pesto recipes!
Stay tuned for more later this month.

ARUGULA PESTO

1 large bunch arugula (about 1 packed cup), trimmed and coarsely chopped
2 tablespoons extra-virgin olive oil
1 small garlic clove, minced
2 teaspoons freshly squeezed lemon juice
1/2 teaspoon coarse salt
Freshly ground pepper, to taste. Combine all of the ingredients together in a food processor.
Pulse until smooth. Serve immediately.

Watercress and Blue Cheese Pesto

2-4  garlic cloves, roasted
1/4 cup almonds, slivered, lightly toasted
2 cups watercress greens
1/4 cup olive oil
1/2 cup Blue cheese (look for a creamy Blue*)
Roast the garlic first and remove from ‘skins’. Lightly toast almonds in skillet on stove and set aside.
Pulse the greens. Add the garlic and then the olive oil (slowly)
Add the cheese; make sure to scrape down the sides of the food processor so that all is well mixed.
Add the almonds. Mix gently.  This can be a powerfully pungent pesto!  It’s delicious with Penne pasta,
on baked or mashed potatoes.

Cilantro Pesto  #1

(using the template above)
1 clove garlic
1/4 cup walnuts or almonds
2 cups Cilantro leaves
1/4 cup olive oil (or walnut if you have it)
1/2 cup cheese (Parmesan or Blue!)

Sea Salt + Black pepper, freshly ground

I love to make this simple soup when it’s time for a light but warming lunch  or dinner!
This recipe, is more of a guideline, really.   Add whatever veggies you have on hand, as substitutions work just fine.

1 tsp Olive oil
4 leeks, diced
1 cup celery, diced, uncooked
1 cup carrots, diced, uncooked
1 cup peppers (red, yellow) uncooked
3 tsp garlic, minced
1 cup peas (fresh or frozen)
1 tsp Sea Salt
2 green onions,thinly sliced

2 l (64oz) vegetable broth
1 19 oz can Cannelini beans, drained + rinsed

Heat oil in your favourite soup pot over medium heat. Add leeks, carrots, celery, 1 green onion and the salt.
Cook, stirring often, until vegetables begin to soften; 8-10 minutes.
Add the garlic and the red peppers, and cook for about 1 minute.

Add the broth; increase the heat to high and bring to a boil.
Turn the heat back to medium and add the beans, tomatoes and peas.
Cook for about 10 minutes.*

Yesterday, when I made this soup, I left out the beans and added a little chopped dandelion, chard & arugula.
These greens boost the nutritive value of the dish and make it a “cleansing soup”!
*If you decide to add greens to your soup, add them at about the 8 minute mark. Chop the greens into small pieces to make
the soup easy to enjoy!   Top with the 2nd green onion, sliced on the diagonal and a dollop of pesto for a great flavour ‘punch’!

Enjoy!

This year, after a very unusual winter, it has been reported that allergy ‘season’ has arrived early AND will possibly cause more difficulty than normal for the many who ‘suffer with allergies’. SPRING can mean different things to different folks. For me? Renewal and a chance to go and forage for new Spring wild greens!  For those who suffer from allergies, it means watery eyes, scratchy throats and runny noses.

There are some herbs which are very helpful, as well as supplements which can be very supportive. But for now, let’s start at the beginning:

Sometimes it really helps to understand just what is going on when allergy symptoms flare up. The allergic reaction which happens when  our immune system overreacts to a substance we’ve inhaled, like tree pollen, is called allergic rhinitis.
There are two types ~ seasonal (often called hayfever) and perennial (which exists year-round). Hay fever is caused by outdoor allergens while perennial allergic rhinitis is caused by indoor culprits; allergens such as mold, pet dander or dust mites.

People who experience allergic rhinitis look like they have a cold; in fact, they can experience all of the same symptoms but this
misery is not caused by a virus in the way that a cold is. Our immune system goes into action when we breathe in an allergen (particles our body considers foreign) and our plasma cells release a substance called IgE (Immunoglobulin E) which is an antibody specific to that allergen. IgE attaches to the surface of our mast cells which are found in large numbers in the  ”surface tissues” such as those found close to the “outside”;  such as in our skin as well as the mucous membranes of our nose where they help mediate  inflammatory responses.

Allergic rhinitis is common, affecting more than  1 in 5 people in North America. Symptoms can be mild or severe.  Many people who have allergic rhinitis also have asthma.

Allergic rhinitis can cause many symptoms, including the following:

1. Fatigue
2. Dark circles under the eyes
3. Dry cough
4.  Sneezing
5.  Post-nasal drip
6.  Red, itchy, and watery eyes
7.  Swollen eyelids
8.  Itchy mouth, throat, ears, and face
9.  Sore throat
10.  Stuffy, runny nose
11.  Headaches, facial pain or pressure
12.  Partial loss of hearing, smell, and taste

Causes:

Our  immune system is designed to fight harmful substances like bacteria and viruses, but in allergic rhinitis, it over-reacts to harmless substances — like various molds, pollen, and pet dander — and promptly reacts. This reaction, which may feel more like an “attack”,  is called an allergic reaction.

Seasonal allergic rhinitis is caused by an allergic reaction to pollens and spores (depending on the season and area) as they are carried on the wind.
Sources include:
Grass pollen (late spring and summer)
Tree pollen (spring)^^
Fungus (mold growing on dead leaves, common in summer)
Ragweed — the most common seasonal allergen (fall)

Year-round allergic rhinitis is caused by an allergic reaction to airborne particles.

Sources include:
Pet dander
Dust and household mites
Molds spores (growing on wall paper, carpeting, upholstery and even house plants)
Personal care products
Perfumes
Household cleaning products**

^^Trees that are known to cause severe allergies include ash, birch, cypress, elm, hickory, maple, oak, olive, poplar, sycamore and walnut.

**Chemicals found in many household cleaning products can aggravate or even cause allergies.
Scientists from the University of Michigan have found that people who commonly used triclosan products are more likely to have issues with hay fever or allergies. ANOTHER reason why it’s NOT a good reason to use anti-bacterial soaps, laden with triclosan.

With the rise in both allergies and asthma, sales of medications to treat these maddening + irritating symptoms are growing. If you’re like many, this allergy season, you have stocked up on your favourite allergy medication and manage to control symptoms with the recommended daily dose of  ‘chemical’ help.  Allergy meds, like all pharmaceuticals, come with a wide variety of side effects** and have an affect upon the liver, over time and so alternatives can be life-enhancing ~ a GOOD thing!

Side Effects of Allergy Medication

• can include unpleasant smell or taste, nasal irritation and nosebleeds.
• can include mouth and throat irritation and oral yeast infections.
• eye drops may increase your risk of eye infections, glaucoma and cataracts.
• Side effects of antihistamine nasal sprays may include bitter taste, dizziness, drowsiness or fatigue,
  dry mouth, headache, nasal burning, nosebleed, nausea, runny nose, sore throat, and sneezing.

ALTERNATIVES include herbal medicine to strengthen the body overall, to  improve immune + digestive systems function; herbs to actually help the body to NOT react to or become sensitive to specific allergens.

THE most important herb used in Western traditional herbal medicine for seasonal and year-round allergies is ”stinging nettle”.
Learn all about how to enjoy nettle herb here.  In addition, see this post re FOOD choices + possible supplement choices.
TIP:  Ingest a teaspoonful daily of locally harvested bee pollen and honey. Do this before and during ‘your’ allergy season. Take one-half to a full teaspoon once a day. This is a very effective way to prevent seasonal allergies by immunizing yourself against local airborne pollens Most health food stores will sell local honey. Otherwise, check out your local farmers market!

For more information about how to “detox your home” and help to ensure that you are able to continue to live “allergy-free”
OR improve your own internal living environment to create a healthier environment
–> sign up for the free e-report  at the top-right of  Studio Botanica’s ‘home’ page.

If you suffer from seasonal allergies every spring, fear not! Mother Nature offers a number of herbal remedies to help ease our sniffles and sneezes. I will be writing about some of these options this month.

When I think about anti-allergy herbs, Stinging Nettle (Urtica Dioica) immediately comes to mind. A delicious infusion… or tisane, Nettle tea is a mainstay of traditional herbalism. I did a personal survey once, 8 or 9 years ago, at a huge herbal conference in New England, asking 20-30 herbalists, “what is your favourite herb?”. It was unanimous ~ Stinging Nettle!

Why ?
Well, all of the reasons would create a very long post.
Here are some of the highlights of the story of our dear missy Nettle, one of nature’s greatest gifts:
Actions:
Astringent
anti-allergy
anti-anemic
anti-inflammatory
diuretic, laxative
expectorant
kidney tonic
general tonic
nutritive

Nettle is an excellent source of minerals, Vitamins A, C, E, as well as Iron and Calcium.
We use Nettle as a kidney supportive herb and with kidney disease.
It is a powerful remedy in cases of arthritis or anemia, or in cases of rheumatic diseases.

It’s easy. It’s a centuries-old remedy for people who want to reduce or clear allergic reactions. Nettle is not a ‘cure all’ but I will say that I have lost count of the number of clients, friends and family members who have enjoyed improved health from drinking a gentle herbal tea made with dried nettle herb ‘solo’ or in a nourishing herbal blend.It is a safe diuretic; does not disturb electrolyte balance as it relieves edema.
Personally, the first thing I think of for Nettle, in addition to the highly nutritive qualities, is the ability to soothe and heal allergic conditions. The ‘therapeutic dose’ (suggested dose to create a good result) is 3 cups of Nettle infusion/tea per day. It’s a pleasant, green taste on its own, but I sometimes mix it with milky oat tops, lemon balm or lemon verbena or spearmint to create a more aromatic drink.

I generally recommend that people purchase the best quality herbs that they can find  and teach them to make this ‘daily’ amount every morning in a litre or quart Mason jar with lid or a “French Press” (picture below, e.g. made by Bodum). Exact measurements are not necessary when using supportive, nutritive herbs but a guideline can be helpful, I realize.
For ONE litre/quart of therapeutic herbal tea, use 4-6 tablespoons of dried herb (or 8-10 tablespoons of fresh herb)

Nettle Tea aka Nettle tisane or Nettle Infusion

Place herbs in the jar.
Fill the jar to the top with boiling water.
Immediately cover with lid.
Allow to steep for at least 10-15 minutes.
Strain and enjoy.

Some herbalists use a ‘long infusion’ method when wanting to extract maximum ‘goodness’ from
Nettle. In this case, we allow the infusion to steep for a minimum of 4 hours ~ or even overnight.
It is believed that with ‘long infusing’, Nettle releases the highest concentration of  minerals.

This is a “French Press” as it’s commonly called, containing Stinging Nettle leaves, Milky oat seeds, Hibiscus flowers.
This nutritious, anti-allergy tisane tastes great. My 10 year old niece, has experienced notably reduce allergy symptoms since enjoying this tea daily. It’s best taken just before the allergy season begins but we didn’t! After only a week, she noticed a substantial improvement.

*This is not medical advice,
of course. This is one example many —
re Nettles’ ability to heal or improve; nourish us.

The story of Stinging Nettle is long & rich; a winding road of centuries of healing. We use this beloved green ally for such a wide variety of imbalances. Noted anti-allergy herb as you know, but She is an amazing kidney and adrenal support, respiratory and digestive restorative. ANYONE living in the ‘western world’ can benefit from her gifts.

We cook with Nettle; soups, stews, saute, quiches, smoothies!
We can make nourishing hair tonics; rinses. Skin tonics.
We use the leaves, stems, seeds and roots.

It’s SPRING! Time for Nettles!   ENJOY !

MEATLESS MONDAYS and SPRING = DANDELIONS

DANDELIONS are one of my favourite Spring herbs. I use the flowers, leaves and the roots as medicine,and enjoy this delightful highly nutritious “weed” often at this time of year. I’ve been dismayed for many years at the millions of $$$ spent each year to eradicate these  cheerful sunny flowers from our yards — when all we really need to do?  EAT THEM!

Dandelion Medicine information has been widely written about. My favourite book, entitled  Dandelion Medicine by Brigitte Mars
is an excellent source.  There is even a dandelion festival (actually several!)
Check out this post for more about the medicinal attributes of Dandelion.

Enjoy them often with these EASY Dandelion Recipes!

 Dandelion Sauté

This is my all time favourite way to enjoy these highly nutritious + delicious Spring greens!  When time permits, I gather these myself but I realize most of you will prefer to purchase fresh dandelion greens from your local supermarket.  That’s great. Whatever way you can get Dandelion into your kitchen — is fine with me!
Sauté onions and garlic in a small amount of olive oil
Trim the leaves and prepare the greens by rinsing in a colander

Add wilted greens to the pan of onions & garlic.
Toss with 1 tsp. of  toasted sesame oil.
Top with 2 tsp of sesame seeds
Serve.

Nuts and/or seeds can be added for crunch.
YOU and YOUR Imagination can create many nutritious dishes from this simple recipe. I often add sesame seeds or slivered almonds, and sometimes a dash of Tamari.

Dandelion Quiche

This easy Quiche recipe works well with or without a crust. I usually make it
without as a lighter version, but it’s delicious either way.

31/2 cups dandelion greens
1/2 lb mushrooms
9 eggs
1/2 cup grated Romano cheese
Pie shell (optional)

1 tbsp Olive Oil
1-2 cloves Garlic, minced
2 tbsp Parsley, fresh, minced*
Sea Salt + Black Pepper to your taste
‘dash’ Hot Pepper Flakes

*As noted, this recipe calls for parsley but use what you have on hand.  Yesterday, I made this recipe with green onions,(scallions),  added 1/4 cup of arugula and 1/4 cup of diced red peppers too.
It’s a quiche ~ Fun to experiment. It tastes great the next day too, at room temperature.
This version IS crustless.

If you are making ‘with crust’, partially bake the pie shell at 450 degrees for 5-7 minutes or until lightly browned.
Remove from the oven and set aside. Reduce oven to 325 degrees.
otherwise, for a crustless version; preheat the oven to 325 degrees
Cook 3.5-4 cups of dandelion greens in salted boiling water until wilted but not completely cooked.
Drain using a colander (I wait a few minutes and then squeeze out excess moisture by hand)
Chop the dandelion greens into bite-sized pieces.
Saute the minced garlic in the olive oil and add the mushrooms.(this is where I add the green onions if using)
After about 5 minutes, add the greens. (this is where I add the extras like red peppers or sun-dried tomatoes)
This mixture is ‘ready’ when all the liquid has cooked off.

Beat 9 eggs in a bowl. Season with S+P and that dash of Hot Pepper flakes (or your favourite seasoning)
Add the cheese. Stir.
Put the greens mixture into the pie shell or directly into a pie or quiche pan.
Pour the eggs mix over the greens.
Bake at 325 degrees for about 35 minutes (or until the eggs are ‘set’)

Happy MEATLESS MONDAY!

Enjoy Dandelions!