Golden Spice, Pear + Tahini Oatmeal

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I read a research paper over the holidays about the healing and health cycles, and their metabolic stages in chronic disease conditions. It was incredibly heavy on the biochemistry, asking me to focus and dig back into my memory bank to follow along, as if the authors were on their own language planet that most of us can’t understand (they are) and that they were trying to prove something with their language use (also likely). But at other times, the message was incredibly clear: Sleep is medicine. Exercise is medicine. A varied, seasonally-appropriate diet sourced largely from the local ecosystem, and lots of cruciferous vegetables like broccoli, kale and brussels sprouts, which are rich in compounds that produce a long-term increase in antioxidant activity, are medicine (1).

In the end, the article gave me lots to think about in terms of future breakthroughs in healing chronic health conditions, but it also reminded me that sometimes the simplest measures work the best. Like adequate rest and restorative sleep, movement that’s enjoyable, and comforting food that’s also nutritious and seasonal.

This recipe is my answer to that. It’s the morning meal I’ve been enjoying often the last few weeks. Creamy, slightly sweet, with a little spice. I make my own golden spice blend, based off of Sara Britton’s, but it seems that a good pumpkin or apple pie blend with turmeric will also do the trick.

 

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Golden Spice, Pear + Tahini Oatmeal, serves 1 or 2
1 1/2 cups water
3/4 cup old-fashioned oats
3/8 tsp. golden spice blend, below
1 large pear, chopped
1/2-1 Tbs. tahini
1/8 tsp. sea salt

  • Bring the water to a boil in a small pot. Then turn down, add the oats and spices, as well as the chopped pear. Cook until creamy and nearly done, about 5 minutes.
  • Then stir in the tahini and salt.
  • Dish into one or two bowls and add sweetener of choice, if needed. This will largely depend on personal preference and the ripeness of the pear.

 

Golden Spice Blend
For this, you’ll need a spice or coffee grinder or starting with a complete list of ground spices. To make a big batch measure parts using either weight in grams or in teaspoons.
10 parts turmeric
4 parts ginger
2 parts cinnamon
1 part black pepper
1 part cardamom
1 part cloves
1 part nutmeg
1 part star anise
1 part coriander seeds

  • First add the spices that are whole (such as coriander seeds or star anise) to a spice grinder. Blend until as fine as they will get.
  • Then mix all remaining spices together. Store in a glass jar in your spice cupboard and add frequently to anything that could normally use cinnamon. :)

 

References:
1) Naviaus, R.K. (2018). Metabolic features and regulation of the healing cycle–A new model for chronic disease pathogenesis and treatment.

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Winter Herbal Chai

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Winter is the time for drinking chai, and by chai I mean all the warming winter spices blended and infused into tea. This winter herbal chai has been my daily blend for the last month or so and it’s full of lots of goodies to keep the winter body well and balanced. Plus, it simply tastes delicious with no need for sweetener or diluting down with milk.

Like many herbal students, when I first began to study herbs, I was especially taken with all the more complicated ways to ingest or use them, not really factoring in how much value drinking them in tea can have. As it turns out, when the scientists decide to determine nutritional values of foods in the lab, herbs and spices consistently rank as especially potent sources of nutrients, but we never seem to eat enough of them to add much value. That is, until drinking daily cups of herbal tea.

 

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This blend has many of my favorites for assisting proper digestion (fennel, ginger, coriander, licorice), supporting the immune system (ginger, orange peel, astragalus), regulating blood sugar (cinnamon), and helping the liver detoxify heavy meals and daily toxins (dandelion root). Plus, it is a well-rounded combination of sweet, spicy, warming, and just enough bitter to balance.

One of the slightly less common and optional herbs in this blend is astragalus. Astragalus root is slightly sweet and warming, and it is best known for its ability to stimulate the immune system, thereby helping to prevent viral infections such as the common cold and flu, as well as assisting cancer patients undergoing chemotherapy by preventing immunosuppression (1, 2). Additionally, though not listed above, astragalus has also been shown in research trials to assist in healthy digestion and blood sugar regulation, so like most herbs, it’s uses are multi-faceted (1). Astragalus is a well-known and used herb in Traditional Chinese Medicine, and under that paradigm of medicine, it is not recommended to use when suffering an acute infection, because it is believed it can feed the illness. (1, 2).

 

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When it comes to brewing herbal teas, there are two general methods. The first is boiling water and then pouring it over the top of the herbs to infuse, as is traditionally done with black and green teas. (Dunking a bag of tea into warm water does not have the same brewing effect, mind). This method of boiling water over herbs is called an infusion and it’s usually done with blends that consist of leaves, flowers, and aerial parts like chamomile, holy basil/tulsi, lavender, and the like.

The second method is called a decoction and it is how to properly extract the flavors and medicinal constituents of roots, heavier spices, and sometimes dried berries or fruit. This method is a touch more time-consuming because the herbs are gently simmered on the stovetop in water for 20 to 30 minutes. This herbal chai involves the decoction method of course, due to the ingredients, and the best way to do it is to make a big pot and then reheat and drink the tea for a couple days or more rather than making multiple small pots each time.

 

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Herbal Winter Chai, makes 4-6 cups
If you do not quite have all the ingredients for this blend, don’t despair. I’ve listed them in order of most important in terms of flavor, so if after the star anise you’ve exhausted your immediate resources, make as is and enjoy. Licorice, dandelion, orange peel, and astragalus are more commonly found at well-stocked bulk shops or online from herbal shops such as Mountain Rose Herbs (my local favorite). Additionally, the orange peel does add a lighter, citrusy quality to this blend, and the flavors will be deeper and more spicy, more like a traditional chai, without.  

6 cups water
3/4 tsp. ground cinnamon
1 1/2 tsp. ground coriander
1 tsp. dried ginger
3/4 tsp. fennel seeds
1-2 petals star anise
1 Tbs. licorice root
1 Tbs. dandelion root
1 tsp. orange peel powder (optional)
1 tsp. astragalus root (optional)

  • Combine all the ingredients in a large saucepan, covered with a lid, and bring it to a boil. Reduce the heat and simmer for 20 minutes.
  • Use a tea strainer or fine mesh strainer to filter the tea into mugs or into a clean container to store it in.
  • Serve immediately or alternatively, store chilled and reheat over the next couple days.

 

References:
1. Braun, L. and Cohen, M. (2015). Herbs & Natural Supplements: an evidence-based guide. (Vol. 2). Chatswood, NSW, Australia: Elsevier. 
2. Winston, D. and Maimes, S. (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Rochester, VT: Healing Arts Press.

nutritional and herbal allies for immune support

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We’ve hit that point in the year where everyone I know is sick, just getting over being sick, or living or working with someone who is sick. Since I work within public elementary schools, which are among the germiest places on earth, I’m often asked if I’ve gotten my flu shot. I never tend to go into a long diatribe but I long ago stopped getting one as it rarely helps ward off the actual virus I end up coming down with, and does nothing to support the natural strength of the immune system. Instead I’ve slowly built up a natural medicine cabinet of traditional foods and herbs to support the system throughout cold and flu season.

While this is a long list that I’ve been using this year, it is by no means comprehensive. Nature is incredibly competent at providing ample foods and herbs that support health and prevent viruses and infections, and truly, the herbs and products one might reach for should depend on the nature of the condition since even with the same virus, individual symptoms may vary and are best supported by addressing the nature of their presentation, such as assisting a dry cough with different herbs than a “wet/mucousy” cough, etc. And fortunately enough, this is also where herbs shine in their support of immune health.

 

Vitamin C // citrus // rose hips powder
Vitamin C helps stimulate white blood cell production, the blood cells that act as an army to take care of infection, pathogens, and inflammation in the body. Rather than relying on a supplement, I prefer to eat vitamin C rich foods including citrus fruits, berries, and dark leafy greens. I also sometimes add in a few shakes of powdered rose hips into smoothies, as rose hips are among nature’s richest and most-potent sources of Vitamin C (1).

Vitamin D
Vitamin D has a variety of positive effects on the immune system including enhancing innate immunity which means those white blood cells do their jobs when a cold or flu virus is on the scene. Vitamin D also protects against autoimmune conditions. All individuals should have their vitamin D levels tested when getting normal bloodwork done, and suboptimal levels should be supplemented with vitamin D3, especially in the fall and winter months or when one primarily works inside and doesn’t get adequate sunlight.

Dark Leafy Greens
I don’t think I will ever be able to emphasize enough the importance of an ample variety of dark leafy greens on one’s health. Greens are rich in vitamins A, E, K, and C, as well as a myriad of beneficial phytonutrients. Choose a couple varieties to eat each week and rotate throughout the season including spinach, kale, mustard and collard greens, turnip and beet greens, Brussels sprouts, cabbage, bok choy, broccoli, swiss chard, arugula, parsley and cilantro.

Probiotics // Miso
A daily dose of beneficial bacteria is good for more than just gut and mental health. Growing research is showing us that certain strains of bacteria modulate the immune system as well as bind to viruses and toxins to prevent infections (4). While I tend to rotate probiotic supplements for general health, consuming beneficial bacteria from traditionally fermented foods is best. My favorite during the winter is miso, as sipping on a little spoonful whisked into warm water, or making a miso broth-based soup when sick is really delicious and helpful.

Elderberry Syrup
There’s a reason this folk remedy has been around so long. Many scientific studies have supported the long tradition of consuming elderberry syrup to ward off or shorten the duration of viral infections. I take 1 teaspoon elderberry syrup every day throughout cold and flu season. Bonus is that when made with gently heated (not cooked) raw honey, it also includes a small daily dose of beneficial probiotics from the honey.

Adaptogenic herbs // reishi // Eleuthero  
Medicinal mushrooms have been getting a lot of trendy press time lately for a good reason. Reishi is my favorite as it strengthens both the immune and adrenal systems. Reishi, like several other mushrooms contains polysaccharides called beta glucans which stimulate the immune system. (2,3)
Eleuthero or Siberian ginseng is another favorite adaptogen. Like reishi, it can be used as an immune tonic with regular use reducing the incidence of colds and infections. It has also been shown to reverse low white blood cell counts in cancer patients. (3)

Herbal Throat Spray and Herbal Throat Lozenges // Zinc
Rather than reach for the common drugstore throat sprays, I’ve taken to using an herbal version called TheraZinc. It contains some of those soothing and supportive herbs such as elderberry, cloves, echinacea, and slippery elm, as well as zinc, an important mineral used as a co-enzyme in many cellular reactions, as it is essential for the normal development and function of cells and for regulating immune cells (4). I tend to rotate throat lozenges but some of my favorite ones also contain the same herbs and zinc.

Turmeric 
One of the current superfoods, turmeric has been used for centuries in Ayurvedic medicine. It is highly beneficial and nearly a catch-all in terms of what it can assist with, including the ability to enhance immunity. Like dark leafy greens, turmeric also contains important antioxidants to support the immune system, including vitamins C and E (1). However, the thing about turmeric is that its beneficial compounds are exceptionally difficult to become bioavailable in the body. Taking it with a small amount of ground black pepper and with another ingredient that contains fat helps turmeric work its magic in our systems.

Ginger 
Common fresh or dried ginger is exceptionally beneficial in controlling inflammation and muscular pain, increases circulation, and also aids in digestion. Ginger is a warming and pungent spice, and I particularly enjoy it in hefty doses during the cold season. What’s more, many herbs act as synergists with each other meaning when you take them together the effects of both herbs are more than a sum of their parts. Happily, turmeric and ginger seem to work together to great effect in our bodies when it comes to combating inflammation.

Demulcent Herbs // Marshmallow Root // Licorice Root //Mullein
Marshmallow Root // Putting a few pinches in a jar of cold water and letting infuse overnight is the best way to see how marshmallow root works. In the morning, you will have a jar of slippery, soothing, slightly sweet liquid that is best for dry and sore throats and coughs. The root will provide a similar soothing action on the tissues of the GI so beyond cold and flu season, this is a great herb for digestive support.

Licorice Root // Despite the connotation with licorice candy, licorice root does not taste anything like the red or black ropes I loved to eat as a child. Licorice is an excellent herb for balancing the adrenals, balancing blood sugar, and helping decrease stress and inflammation. It is also soothing to the mucous membranes and GI tract, and makes for a good addition to a tea blend to help out a sore throat. Note: licorice should not be taken by those with high blood pressure. 

Mullein // Known for its ability to support the lungs and respiratory system, this common weed grows freely along roadsides and pathways in the summer months. Mullein brings moisture to the respiratory tract providing soothing relief to dry, inflamed tissues and tickly coughs (2). I’ve taken to adding a couple teaspoons of dried mullein to loose leaf tea blends when I need some moistening lung and throat support.

Bee Pollen
Look to adding bee pollen when one is especially depleted. Bee pollen, the food of the young bee, contains nearly all the nutrients we require, and contains protein in the form that is readily useable by the body. It is eaten throughout the world for a variety of indications including aiding recovery from chronic illness, building new blood, preventing colds and flu, improving endurance and vitality, and extending longevity (5). When using bee pollen, it’s wise to remember that it is precious food, with a daily dose taking one bee over an entire month to gather. Use consciously.

 

These statements have not been evaluated by the FDA. This information does not intend to treat, diagnose, cure, or prevent any disease. 

References:
1) McBride, K. (2010). The Herbal Kitchen
2) Pursell, JJ. (2015). The Herbal Apothecary
3) Winston, D. and Maimes, S. (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Relief.
4) Braun, L. and Cohen, M. (2015). Herbs & Natural Supplements: An evidence-based guide (4th ed.).
5) Pitchford, P. (2002). Healing with Whole Foods: Asian Traditions and Modern Nutrition (3rd ed.).