chamomile + dried plum nut butter bars

Last week I shared about the connection between the gut and the nervous system. After hearing from several that it was helpful, I’ve been thinking about the use of herbs in particular for nervous system and gut support.

Herbs in the category called nervines really shine here. They are the herbs that specifically affect the nervous system. While there is a giant list of herbs that can be used for nervous system support depending on where and what type of symptoms are showing up for an individual as well as the person’s energetics, chamomile, skullcap, lavender, holy basil / tulsi, lemon balm, and California poppy are some of my personal favorites. When we get to the point of really using herbs medicinally to promote balance, we often need them in larger amounts such as at least three cups of tea daily for several weeks, or an herbal tincture, large amounts of herbal powders, etc. It becomes like taking medicine, only with no side effects, nutritional interactions or depletions (when administered correctly).

But before we get to that stage where it’s best to have either more personal experience or guidance by a trained professional to take herbs at a medicinal level, many of us can benefit from incorporating more herbs into our everyday foods. This is what a lot of our ancestors did by collecting herbs that grew nearby and incorporating them into household remedies and cooking. And that’s what I’ve done here.

This is a base recipe for a nut/seed butter and dried fruit bar that I routinely make to enjoy as a snack. In this particular version, I added chamomile flowers and dried plums, two foods with a particular affinity for gut health. Many individuals enjoy chamomile as an evening wind-down tea but if you steep it long enough or bite into a whole chamomile flower, you’ll notice a definite bitter taste. That bitter component is important for gut health! We need bitter flavors to help the digestive system function properly, since the bitter taste stimulates the digestive system by activating gastric juices and the liver so we can break down and absorb our food.

Additionally, you might have noticed the strong, fragrant smell of chamomile in freshly brewed tea. The volatile oils in herbs which have an intense smell gives them an action that is called carminative, giving them the ability to promote a healthy digestive system by soothing inflamed tissues, giving relief from GI cramps and spasms, and helping relieve indigestion, bloating, gas, and nervous/anxious tummys. A couple other of my favorite carminative herbs/spices are fennel seeds, cardamom, and lemon balm, which can all be added to these bars instead of and/or in addition to the chamomile (amounts would need to be adjusted for taste, however).

A couple other ways to incorporate more chamomile into your days is in chamomile tea with ginger and licorice, chamomile tea simply by itself, and chamomile added to morning oatmeal. This apple, walnut, chamomile version is pretty outstanding. Overall, I highly encourage you to incorporate more nervous and digestive system supporting herbs into your meals.

Chamomile + Dried Plum Nut Butter Bars, makes 4
This is a great base recipe to experiment with different flavor combinations and incorporate various herbs into your daily snacks. If you’d rather skip the protein powder, try an equal amount of hemp seeds instead since they’re high in protein compared to many other nuts and seeds. Remember, protein is important in small to medium amounts throughout the day, and helps to balance out the heavy sugar and fat that most snacks contain. These also work great both before and after athletic activity as a quick fueling option, as they’re balanced in their carbohydrate to protein ratio.

3 Tbs. / 50 grams nut butter of choice (cashew or coconut work great here)
1/4 cup / 45 grams dried plums
1/3 cup / 45 grams dates, pitted
3 Tbs. / 30 grams hemp protein (or similar unflavored protein powder, such as plain pea protein)
3 Tbs. loose chamomile flowers
1 cup / 30 grams crispy rice cereal (or 1/3 cup oatmeal)
1 tsp. honey or maple syrup
1/8 tsp. salt

  • In a food processor, combine all ingredients except for a small amount of the rice cereal or oatmeal. Puree all the ingredients until they come together and are slightly sticky to the touch. You might need to add up to 1 Tablespoon water.
  • Then add the final amount of cereal or oatmeal and pulse until it is incorporated but not finely pureed.
  • Turn out into a small rectangular dish and press in. Cut into bars and eat, or store in the fridge and cut and eat as needed. Otherwise, you can certainly make these into energy balls instead if you’d like a circular shape.
  • These keep well for at least a couple weeks.

The nervous system is one of the five primary categories of digestive imbalances I look for when working with individuals clinically. Often when we’re experiencing chronic GI distress, there will be imbalances in several categories, and we begin working on the areas that appear most pertinent. I’ll explain the other categories of digestive imbalance in future articles. And If you’re tired of dealing with your wonky GI, I invite you to reach out to me for more personalized support.

Falafel Loaf, and remedies for our stressful times

I had an idea of something different that I’d share here today but the past few weeks, with the news cycle, panic-stocking, and fear of a pandemic virus circulating, an entirely different reassurance presented itself to me this morning, so I’ll share it with you.

I was listening to a short meditative story on the goddesses of hearth and home, with the primary archetypes being Hestia or Vesta in Greek or Roman mythology. I was reminded that Hestia’s name means hearth, fire and alter, and that where we create warmth in our homes can also be our alters. Literally—where we create our meals can also be our sacred space.

So often when our minds run ahead or circulate around in fear or worry, it helps us to pull our energy down from that space, down from our head and into our body. This is partially why I find so much joy in athletic activity, as the meditation of physical movement is where my mind can more often turn off. And it’s partially why the kitchen is my favorite space in my home, the figurative center of the home, as it often is for those who love to cook.

For most of us, cooking and providing for ourselves and families are tasks that go on in the background of our lives, not tasks that we consider noteworthy or adventurous undertakings. But as Hestia’s name portrays, they can be powerful and sacred tasks, helping us to do what we’d otherwise avoid, drawing our minds down into our physical bodies, tuning into the senses of using our hands, noticing the smells, sounds and flavors of cooking.

As the onslaught of emails about immune health have reminded me in the past few days, combatting our daily stresses—literally not allowing the mind to run away into worries or coulds about the unknown future—is a powerful antidote to the weakening effects of that stress on our immune systems.

As the weather and temperature shifts into spring if you’re in the northern hemisphere, or fall in the southern, traditional medical wisdom tells us that now is a time when the shifting environmental patterns can invite in more physical or mental illness manifestations. I suspect this is contributing even more to the increasing anxiety and nervousness, and outright fear of our neighbors and community members that we’re currently facing.

The best remedies to combat the anxiety and fear are tuning into the body, acknowledging what it is feeling rather than running or distracting away from it, tuning into the senses, cooking nourishing meals, selecting an enjoyable kitchen playlist or podcast to invite in more relaxation, eating warming and nourishing foods, and deep breathing.

Falafel Loaf, serves about 4
-This is my current favorite meal to slowly harken in the flavors and ingredients that support our systems as we shift into spring: pungent vegetables like garlic and onion, spices to support moving the winter sluggishness from our liver and digestion including cumin, coriander, and cardamom, and ample herbs like cilantro for the same. If this particular herb is not your favorite, sub in parsley or mint instead.
-With all the flavors of falafel but with easier prep and the ability to put it in the oven and walk away for a while, I’m really loving this loaf-version of falafel. Plus, I find it allows me to focus on the side ingredients, which in a pinch are sauteed or braised cabbage, and the quick tahini sauce linked below.
– I haven’t tried making this without the egg since I’ve had limited success with egg-free veggie loaves or burgers staying together, but ground up chia or flax seeds would be my suggestion if that’s needed for you.


3 garlic cloves, peeled + roughly chopped
1 large onion, roughly chopped
2 tsp. ground cumin
2 tsp. ground coriander
¼ tsp. ground cardamom
1 ¾ cup cooked chickpeas or 1 can, drained and drained
1 Tbs. apple cider vinegar
3/4 tsp. sea salt + more to taste
½ tsp. freshly ground black pepper
1 tsp. baking soda
1 egg
¾ cup chickpea flour
¾ cup finely chopped cilantro

Suggestions to serve with:
Tahini Garlic Sauce
Socca
Lettuce and/or sautéed greens
Seasonal braised cabbage

  1. Preheat the oven to 350 degrees F.
  2. In a food processor, pulse the garlic, onion, and spices, scraping down sides as needed, until coarsely chopped, 30-45 seconds. Then add the chickpeas and apple cider vinegar, and pulse again briefly. Transfer to a large bowl.
  3. Add the vinegar, salt and pepper, baking soda, egg, chickpea flour and finely chopped cilantro. Gently stir to combine, being careful not to mash the mixture too much. Spoon the mixture into a 8 ½ x 4 in. loaf pan that has been lined with parchment paper. Smooth it down so its even, and then bake until the edges are browned and the center is completely set, about 60-70 minutes.
  4. Transfer the pan to a wire rack and let cool at least 15-20 minutes, remove from the loaf pan onto a cutting board.
  5. To serve, cut into big slices and drizzle garlic tahini sauce on top, serve with greens, socca, or other sides of choice.

Golden Fire Cider for times of illness

One of the most practically useful classes I took in grad school was an herbal elective on how to make my own herbal medicines. Each week we used a different method for preparing herbs, from medicinal herbal infusions and decoctions (often simply called herbal tea), herbal honeys, infused vinegars, salves, tinctures, and even herbal baths. As a runner, the best information on the benefits and how-to’s of water therapy for exercise recovery was actually gained in my herbal medicine making course!

Beyond being able to make my own tinctures for potent low-dose, completely natural medicines to help with everything from boosting the immune system, relieving nervous tension, and putting my spinning 2am brain promptly back to sleep, this recipe for fire cider is by far my most repeated recipe that came out of that course.

Fire Cider is a kitchen-hearth recipe originally created by herbal elder Rosemary Gladstar. If you’ve never heard of Rosemary, she is a founder of the Traditional Medicinals tea brand you’ve more than likely seen on shelves in the supermarket tea aisle, among her many other accomplishments.

The idea with fire cider is that the ingredients are easy to access, likely already on hand, and make for a warming, stimulating and potent combination that gets your blood moving, with the heat from the ingredients pushing pathogens and heat to the surface of the body during times of illness. The real key to the formula is movement, using herbs to stimulate and circulate movement through the immune system, lymphatic system, cardiovascular system, and digestive system.

Fire cider is great to take as a tonic all season long, or in larger amounts if you’ve contracted a virus. One to two teaspoons daily mixed in with a little water is usually a good way to take it.

My recipe for Golden Fire Cider varies slightly from Rosemary’s. For one, I add turmeric since it is incredibly anti-inflammatory and pungent, and thus supportive in times of illness. I also don’t add honey to my formula. The honey was originally included to make the stimulating herbs more palatable so can be added if one desires. Lastly, the fresh horseradish root can sometimes be difficult to source. I’ve got a jar of wasabi powder in the back of my pantry that has served as great substitute in those instances. Ideally, the ingredients are infused in the vinegar for at least a month, so if you’d like some to carry you through cold and flu season, start a batch now!

Golden Fire Cider, makes 2-3 cups
¼ cup grated horseradish root
1/2 cup chopped onions
2 Tbs. minced garlic
2 Tbs. fresh minced ginger root
1 small hot pepper such as jalapeño or serrano, minced
1 tsp. dried turmeric root or 1 Tbs. fresh root, minced
a couple pinches black pepper
raw apple cider vinegar
raw local honey, to taste

  • Add all chopped ingredients to a quart jar.
  • Add apple cider vinegar to three inches above herbs. Cap the jar and shake. Infuse for about 28 days before straining, and shake/mix daily or as often as you remember.
  • Add honey to taste, if desired. (I don’t).