The same little green bushes that are found atop little ceramic animals, in those infamous “Chia pet” commercials, are actually a dynamic superfood source. Salvia hispanica, more commonly known as chia, is a member of the mint family. Its earliest known cultivation dates back before the 16th century, to the pre-Columbian Aztec civilizations. It is still used in Mexico and Guatemala; the seeds from the plant are sometimes ground, or used whole in a nutritious beverage called “chia fresco.”

The flowering bush is closely related to Pineapple Sage, but unlike other members in its family, chia is most prized for its tiny oval seeds. These miniscule seeds are only 1 mm in diameter, are extremely rich in Omega-3 fatty acids, much of which is alpha linoleic acid (ALA). When consumed in its raw form, it provides protein and dietary fiber. The seed also provides essential minerals, such as phosphorus, manganese, calcium, potassium and sodium.

Chia fresca is a beverage in which chia seeds are combined with water or fruit juice. The soaked seeds have an interesting gelatinous texture. Its gelatinous qualities lend to its use in gruels, porridges and puddings. It is often added to Pinole; which is coarse flour made from toasted maize. Ground chia seeds are also used is baked goods, such as breads, cakes and biscuits. Chia sprouts can be eaten the same way as alfalfa sprouts; they make a great compliment to salads, sandwiches and other dishes. The porous clay figurines from those infamous commercials are a great surface on which to grow these sprouts because moisture is held and slowly released by the clay. Of course, using a glass jar covered in cheese cloth will work just fine for sprouting as well.

Below is a recipe for Chia fresca, designed to give you an energy boost so that you can tackle New Year’s Resolutions with ease. Any fresh fruit juice can be substituted in this recipe. Play around with what flavors you like best.

Chia Fresca

10 cups filtered water

2/3 cup chia seeds

4 TB Yerba Mate (or two tea bags)

Juice from 1 lemon

2 TB fresh mint (try pineapple or chocolate mint)

2 TB raw honey (optional)

Combine eight cups of water and chia seeds in a large glass container. Let them sit for at least two hours. Meanwhile, heat the remaining two cups of water until simmering; add the Mate and steep. If you choose to use honey, add it to the tea and stir until it dissolves. After five to ten minutes, strain out the tea and let the mate mix cool in the refrigerator. When the chia seeds have reached a gelatinous texture, add the mate, mint and lemon juice. If the mixture is too thick, add additional liquid. This recipe serves four.

References:

1. Bremness, Leslie. Dorling Kindersley Handbooks: Herbs. Dorling Kindersley. London, 1994.

2. www.wikipedia.com

Garam masala is a blend of ground spices, common in North Indian and South Asian cuisines. It can be used alone or in combination with other spices. Its name translates from Hindi, meaning “hot mixture.” Though the garam refers more to the intensity of the spices, it is not hot in the same way as chili peppers, for example.

Garam masala varies by region, with many different combinations that differ, according to regional or personal taste. No single masala is considered more authentic than another. The spices that make up a masala are toasted before being ground together. Some recipes call for the spices to be combined with liquids such as vinegar or coconut milk; in others recipes, onions or garlic may be added. Sometimes the flavors are carefully blended to create a balanced effect, while other times the aim is to emphasize one specific spice.

Masala chai is a popular beverage made by brewing tea with aromatic spices. Chai literally translates to “tea,” making the expression “chai tea” somewhat of a redundancy. Again, the recipes and methods of preparation vary by region and taste. A masala chai is traditionally made by boiling a mixture of milk and water with loose leaf tea, sweeteners and whole spices. Black tea, such as Assam, is typically used for the base and most often combined with cardamom, cinnamon, clove, fennel, ginger and black pepper. The Kashmiri version of chai is brewed with green tea instead of black tea, and sometimes includes almonds and saffron in its blend. Other possible ingredients include nutmeg, rose petals or liquorice root.

Many common ingredients in garam masala include: black and white peppercorns, cloves, mace leaves, Malabar leaves, cumin seeds, cinnamon, cardamom pods, nutmeg, star anise, and coriander. Many of the commercial, pre-packaged mixtures contain higher proportions of less expensive spices, and may also contain dried red chili peppers, dried garlic, ginger powder, sesame, mustard seed, turmeric, and fennel.

Ready ground spice mixtures have lost much of the complex aroma and flavor that fresh ground and toasted spices provide. Taking the time to make freshly toasted garam masala, or slow simmered masala chai, is a worthwhile endeavor to say the least. Enjoy the following recipes, and invoke the intoxicating flavors and aromas of India.

Masala Chai

Ingredients:

8 whole cloves

4 cardamom pods

2 cinnamon sticks

1 vanilla bean pod (optional)

6 cups water

1/2 teaspoon ground ginger (or fresh grated)

1/4 teaspoon fresh ground black pepper

1 cup milk (try coconut or almond if you’re dairy-free)

4 tablespoons honey or sweetener of choice (coconut sugar is also recommended)

4 tablespoons black tea of choice

Using a mortar and pestle, or electric coffee grinder, crush the cloves, cardamom, cinnamon and vanilla until a powder consistency is reached. Combine these powdered spices with ginger and black pepper in a small saucepan, add the water and bring to a boil. Once boiling, remove from heat, cover and let steep for 5 minutes. Add the milk and sweetener to the pan and bring to a boil. Remove from heat, add the tea, cover and let steep for 3 minutes. Stir the chai, strain mixture into a tea-pot, or directly into tea cups.

Simple Garam Masala

Ingredients:

2 Tablespoons cumin seeds

2 Tablespoons coriander seeds

2 Tablespoons cardamom pods

1 Tablespoon black peppercorns

1 Tablespoon white peppercorns

1 Tablespoon star anise, crushed

1 stick cinnamon, crushed

1 teaspoon whole cloves

1 teaspoon grated nutmeg

Put the cumin, coriander, cardamom, peppercorns, anise, cinnamon and cloves in a dry heavy skillet over medium-high heat. Toast the spices, stirring occasionally, until they turn several shades darker and give off a sweet smoky aroma. This should take about 10 minutes. Do not raise the heat to quicken the process or the spices will brown prematurely, leaving the insides undercooked. Cool completely before transferring the mixture to a spice mill or coffee grinder, and grind into a powder, working in small batches if necessary. Stir in the nutmeg. Use immediately in a recipe or store in an airtight container for future use. Mix will keep up to 3 months if kept in a cool, dry place.

References:

1. www.wikipedia.com

2. Morningstar Amadea with Urmila Desai, “The Ayurvedic Cookbook.” Lotus press, Twin Lakes, 1990

Vanilla planifolia, or vanilla is one of the most highly prized spices on earth. The seed pod of a pale and fragrant orchid, native to Mexico, vanilla is the second most expensive spice after saffron. The pods were first cultivated by the Totonac people who inhabit the Mazatlan Valley in present day Veracruz. In the fifteenth century, the conquering Aztecs developed a taste for the vanilla bean, often adding it to chocolate. They gave it the name “tlilxochitl” or “black flower” because the green pods darken to almost black as they ripen.

Until the mid-19th century, Mexico was the chief producer of vanilla. Due to the vanilla orchid’s symbiotic relationship with a local species of Melipona bee, attempts to cultivate the vines elsewhere had proved futile. That is, until 1841, when Edmond Albius, a 12-year-old slave who lived on the French occupied island of Reunion in the Indian Ocean, discovered the plant could be hand pollinated. This has allowed for global cultivation.

Today there are three main cultivars of vanilla grown globally, all of which derive from the species that originated in Mesoamerica. The most commonly known is Vanilla planifolia, known as Bourbon vanilla or Madagascar vanilla, because it is mainly grown in Madagascar and its surrounding islands in the southwestern Indian Ocean. V. tahitensi, or Tahitian vanilla is grown in the south pacific, and V. pompona, or West Indian Vanilla is grown in the Caribbean, Central, and South America.

Vanilla is a popular flavoring agent in many favorite deserts including ice creams, custards, puddings, frostings, baked goods, candy, liquors etc. Its delicate aroma is also widely used in toiletries, perfumes and aromatherapy. The term French Vanilla has its origin in the French method of preparing ice creams and custards, where it includes the egg yolks, which are responsible for the signature deep yellow color. The pods may be used whole and are also processed as alcohol extractions, or powdered and combined with sugar or other starches. There are many artificial flavors that attempt to copy vanilla’s complex qualities, but they fall short, often leaving an unpleasant aftertaste.

Vanilla is a digestive stimulant, but it can be irritating and inflaming to the system if taken in excess. Vanilla is also described as an aphrodisiac, though no scientific studies support this claim. Using whole pods in meals and deserts allows the true beauty of vanilla’s incomparable flavor to shine. Vanilla pods can be found in many local markets that sell quality herbs and spices, or imported specialty foods. Enjoy this classic French recipe, “Creme Anglaise,” a light custard sauce that can be served warm or cool. Serve it over fresh fruit, or the pastry of your choice.

Creme Anglaise

Ingredients

1 Cup organic heavy cream

I vanilla bean pod, minced fine (or 2 TB vanilla extract)

4 organic egg yolks

1/3 cup dry organic sweetener of choice (coconut sugar is a healthy alternative to cane)

In a small saucepan, heat cream and vanilla on medium until bubbles form at the edges. While cream is heating, in a mixing bowl, whisk together egg yolks and sugar until smooth. Slowly pour 1/2 cup of the hot cream mixture into the bowl with egg yolks, whisking constantly. Gradually add the entire egg mixture back into the saucepan with the cream, whisking constantly. Continue to cook on medium-low heat, (do not allow it to boil) stirring constantly until the mixture coats the back of a spoon. Remove from heat and serve warm, or cool before serving if desired.

References:

1. www.wikipedia.com

2. Bremes, Lesley. Dorling Kindersley Handbooks: Herbs. Dorling Kindersley, London, 1994.

3. http://allrecipes.com/Recipe/creme-anglaise-i/detail.aspx

Murraya koenigii, or curry leaf, is an aromatic leaf commonly used in Southern Indian cuisine. Not all curries come from a single source, such as a leaf. Many common curries, such as yellow, green or red, are actually a combination of many spices, and often do not contain the curry leaf at all.

The curry leaf is part of an evergreen shrub, or small sub-tropical tree, native to India. They are also sometimes referred to as “sweet neem leaves” because they are similar in appearance to the leaves of the neem tree. The tree grows to be about six feet tall. It produces small white flowers that have a fragrance reminiscent of jasmine. These flowers later become small black, shiny berries that are edible; however, the seeds of the fruit are poisonous.

The leaves are popular seasoning in southern and west-coast Indian cooking, in addition to the cuisine of Sri Lanka. The leaves loose much of their flavor and aromatic qualities when dried, so they are best used fresh. They are used in much the same way as bay leaves, usually fried along with onions in the early stages of meal preparation. They are frequently used in Southern Indian vegetarian dishes, mulligatawny, and Madras and Tamil Nadu curries.

In Ayurvedic Medicine, the bark, leaves and roots of the tree are used as a tonic. The leaves and root are taken for their circulation boosting, sedative and anti-inflammatory actions. The leaf is high in iron, and the bark has been used to treat menstrual troubles. The curry leaves are also known to be good for the hair, keeping it healthy and strong.

Curry leaves are not easy to find in our area, but you may have some luck at groceries that specialize in ingredients for world cuisine and imported specialty foods. Curry leaves can also be ordered online.

References:

1. Bremness, Lesley, Dorling Kindersley handbooks: Herbs, Dorling Kindersley books, New York, 1994

2. www.wikipedia.com

The delicate blue star shaped flowers of Borago officinalis, or Borage, are indeed a lovely sight to behold. Not only does this hardy annual add aesthetic value to any flower bed, but it offers many benefits to its surrounding garden companions and gentle medicinal properties for the humans who tend it.

According to the great 16th century herbalist, John Gerard, there was a saying among Roman soldiers who drank borage wine before going into battle, “ego borago gaudia semper ago,” it means “I, borage always brings courage.” Today, it is known that borage stimulates the adrenal gland, triggering the production of adrenalin, the fight or flight hormone that stirs the body to action in times of stress. The Roman scholar Pliny believed the herb to be an anti-depressant, as did the Greek Dioscorides who wrote in his De Materia Medica that borage will, “cheer the heart and lift the depressed sprits.”

The leaves, flowers and seeds of the plant may all be used for culinary or medicinal purposes. The large, fleshy, and slightly furry leaves taste similar to cucumber and can be added to salads, soup stocks, fresh juices or tea. They may be used raw, steamed, or sautéed like spinach. The stems are edible as well. The leaves and stems enhance cheeses, fish, poultry, most vegetables, iced beverages, pickles, and salad dressings. They blend well with dill, mint and garlic. If the texture of the leaf is bothersome, it can be used for flavoring and removed from the dish before serving.

The leaves can be used as an adrenal tonic for stress, or to counter lingering effects of steroid therapy. They can also be used for dry, rasping coughs and to stimulate lactation. The fresh juice is helpful for depression, anxiety or grief, and can also be made into a soothing lotion for dry itching skin. Poultices made from the leaves are cooling and soothing when applied to external inflammations and swellings. The oil extracted from the seeds can be applied externally for the treatment of eczema. The oil is also taken internally as an alternative to evening primrose oil for rheumatic or menstrual disorders, such as irregularity, or for irritable bowel syndrome, or even as an emergency hangover cure.

The tannin content of borage makes it slightly astringent and slightly constipating, which is why it is used to treat bowel trouble. The mucilage is responsible for its mild expectorant actions, which explains its use in treating coughs and lung disorders. Its high vitamin C and essential fatty acid content could account for its attributes as an antidepressant.

The flowers have traditionally been used in wines and cough syrups. They are said to beautify the skin when eaten regularly. The flowers make a beautiful garnish for all kinds of dishes. The cool, subtle cucumber like flavor lends itself nicely to iced teas and salads. Candied borage flowers make an elegant presentation on any pastry or dessert tray. Borage does not keep well frozen or dried. It can also be preserved through vinegars, tinctures, honey, and infusions.

In the garden, the bright blue flowers are enjoyed by bees and other pollinators. Just as borage is said to give strength and courage to humans, it is also said to increase resistance to pests and disease of its neighboring plants. It is an especially good companion plant for strawberries, drawing in pollinators to help produce a bountiful harvest, while acting as a magnet for garden pests that would otherwise be feasting on the precious berries.

Borage is hardy enough to tolerate more than just a little nibbling. Borage grows easily from seed, but a little goes a long way. These plants will grow to about three feet tall and two feet wide, so let them have a lot of space. They will re-seed easily, if left to their own devices, and will return year after year; they will need to be thinned and maintained to prevent them from taking over everything. They are not picky about soil and like to have lots of sun. Borage makes a great indoor plant as well. Just give it a nice big pot, good soil and plenty of water and sun.

Below is a recipe for Crystallized Borage flowers, a sweet and delicate treat to enhance any dessert, or to be enjoyed on its own.

Crystallized Borage flowers

1 quart raw wildflower honey

1/2 cup fresh cut borage flowers

1 tsp organic sugar

Wax paper

Begin by heating the honey on low until it is barely warmed through, add the flowers and continue heating for 15-20 minutes, keeping the honey warm but not allowing it to get hot enough to simmer. Pour the mixture into a glass baking pan, cover with plastic or wax paper and let sit for two to three days at room temperature.

Strain out the flowers and place them in a single layer on a baking sheet lined with waxed paper. Cover them loosely with another piece of wax paper, to protect the flowers from dust, while still allowing room for proper air circulation. The excess honey may be stored in a jar and used as an herbal honey. Allow the flowers to sit for one week, or dehydrate in a dehydrator on the lowest setting for three days.

Dust the honey covered flowers with sugar; a very light coating will do just fine. Spread the flowers out in a single layer on wax paper and allow them to dry for one to two days.  Store them in a glass jar until ready to use; they will keep for two to four weeks at room temperature or for several months if refrigerated.

References:

1. Hartung, Tammi, Medical Herbalist, “Growing 101 Herbs that Heal,” Storey Books, North Adams, 2000

2. Ody, Penelope, “The Complete Medicinal Herbal,: Dorling Kindersley, London, 1993

3.  Kowalchik, Claire, and William H. Hylton, Rodales Illustrated Encyclopedia of Herbs, Rodale Press, Emmaus, Pennsylvania, 1987

Calendula Officinalis is sometimes called pot Marigold, for it was once a culinary staple.  In the seventeenth and eighteen century calendula flowers were used in everything one could imagine; oatmeal, soups, puddings, dumplings, even calendula wine. The orange and yellow daisy-like flowers are native to North Africa, Iran, the Mediterranean and most of Europe. In addition to being a favorite food, it was prized for its gentle medicinal qualities, and was even considered to posses powerful magic. In the sixteenth century, calendula flowers were included in a potion recipe that made it possible for one to see fairies.

Recently, a tincture of Calendula flowers has been used in the treatment of menstrual cramping, toothaches, fever, flu, and stomachaches. The herb induces sweating in a fever, increases urination, aids digestion and acts as a general tonic. Balms and ointments made from calendula flowers are often applied externally in the treatment of external sores, cuts, bruises, burns and rashes. In ancient Rome, the petals were applied to scorpion bites, and they are said to relieve the pain of bee stings.

Calendula is easy to grow in one’s own backyard. Seed can be sown directly outside in the early spring, when the soil is about sixty degrees, or you can start them indoors and transplant. They are very hardy plants, and will usually come through a surprise spring frost with no trouble. Calendulas tend to attract aphids, whiteflies and thrips; it can be used as a magnet plant to draw them away from other crops that may be plagued by these pests. To harvest, pinch the flower head off at the stem, pull each petal, dry them in the shade on paper, or use a dehydrator on its lowest setting. The petals need to be kept from touching one another as much as possible, as this leads to discoloration.

In the kitchen, fresh calendula flowers are a wonderful addition to salads and sandwiches, and they make a lovely garnish, floating in soups. The dried petals may be ground into a powder and used as a substitute for saffron, complementing stews, poultry, custards and liquors.

Below is a simple recipe for a calendula infused oil, intended for topical use.  Enjoy the gentle soothing effects of this oil; it can be used daily, or on insect bites and other summer
skin troubles.

Calendula Oil:

One clean glass quart jar

Clean piece of cheese cloth (or a coffee filter)

1/3 cup dried calendula petals

Extra Virgin cold pressed olive oil (enough to cover herbs)

Begin with a clean jar that is completely dry inside, any moisture in a jar can cause the oil to mold or spoil. Place the dried herbs in the jar with enough oil to cover the petals completely. Check the jar after several hours to make sure that the petals have not absorbed all of the oil, if this has occurred, add another inch or so of oil. Cover the jar with a clean piece of cheese cloth or coffee filter and secure with a rubber band. Do not cover with a lid yet, this mixture needs to breathe. The oil will infuse best in a sunny window or on the kitchen counter, for about ten days. Strain out the plant material completely, using your cheese cloth, being sure to get even the tiniest plant particles. Once strained, the oil may be stored in a covered glass jar, at room temperature, for up to one year. This oil may also be combined with beeswax or cocoa butter to make a thinker, richer balm or ointment.

References:

1. Kowalchik, Claire and William H. Hylton. Rodales Illustrated Encyclopedia of Herbs. Rodale Press. Pennsylvania, 1987.

2. Hartung, Tammi. Growing 101 Herbs that Heal. Storey Books. North Adams, 2000.

3. Bremness, Lesley. Dorling Kindersley Handbooks: Herbs. Dorling Kindersley Publishing. London, 1994.

The mint family is varied and versatile, with a volume of hardy perennial plants. Whether used as a culinary delight, or a simple home remedy, members of the mint family are sure to be refreshing, giving you an enhanced feeling of vim and vigor. Most of us are familiar with the widely popular peppermint, and its cousin spearmint; but there are many other interesting members of the mint family.

Peppermint not only makes for a delicious addition to sweet treats, but is also a gentle, yet effective medicinal tea used for a host of common ailments. It aids in digestion, relieves upset stomachs and prevents flatulence. No wonder after dinner mints are served. Peppermint tea is helpful in relieving menstrual cramping, discomforts of cold and flu, and insomnia. Peppermint oil may be applied to the temples for a headache, or added to bath water for sore muscles. The oil can also be applied to an aching tooth, or used to prevent bad breath. Crushed mint leaves will also soothe an insect bite, or bee sting.

Spearmint and Curly mint are the most commonly used culinary mints. The flavor is milder than that of peppermint, enhancing meat and vegetable dishes alike. These  two mints compliment eggplant, white beans, black beans, lentils, cracked wheat salads, fruit salads and beverages, creamy vegetable soups, peas, carrots, cabbage, potatoes, lamb, jellies, sauces, candies, and of course, chocolates.

Chocolate mint does not actually taste or smell like chocolate, but the flavor reminds one of an after-dinner chocolate mint, and perhaps its dark, purple tinged leaves, aide in the suggestion. Not only does this mint especially pair well with chocolate, it is a nice addition to black teas and sweet breakfast pastries, such as banana bread.

Apple mint and the white-egged lacy leaves of pineapple mint have subtle fruity notes. They are especially good choices for fruit beverages, salads, cream cheese and yoghurt. Corsican mint is often reputed to have the truest “mint” flavor, and is traditionally used to make crème-de-menthe.

Bergamot mint has a sharp citrus flavor, famous for its contribution to Earl Grey tea. Its essential oil has a bright, uplifting aroma; a popular ingredient in soaps and perfumes, earning it the nickname, “eau de cologne mint.” Pennyroyal is the black sheep of the mint family. Its uses are mostly designated for medicinal purposes. Because of certain contraindications of Pennyroyal, especially those that recommend against its ingestion by pregnant women, it is the only member of the mint family that should not be taken without consulting a professional who is qualified to dispense herbs.

Members of the mint family are easy to grow, so easy in fact that they will take over the whole yard before you know it. They are best suited for container gardening, and will do well both indoors and out. They are a cold, hardy zone five plant, and can only be propagated by cutting or division of roots.

Below are a few recipes to refresh and revitalize you in the coming hot months. Experiment with the different varieties of mint and discover this family’s surprising diversity. These beverage recipes can be adapted to include alcohol if desired.

Medicinal Mint Mock-tails

Coco-Mojito:

20 Fresh Mint Leaves

1 lime cut into 8 wedges

2 Tbs. sugar or sweetener of choice (Coconut sugar recommended. For some, the coconut water may be plenty sweet on its own, in which case the sugar can be left out entirely)

4 cups Young Coconut Water (best from a fresh coconut, but bottled is fine)

2 cups ice

This recipe serves two. Mojitos are best made by preparing them in the glass they will be served in, so remember that the amount of mint, lime and sugar will be divided between the two glasses.

Place the mint and half of the lime wedges in a small but sturdy glass. Use a muddler to crush them and release the oils and juices. Add the remaining lime wedges and sugar, muddling once more. Do not strain. Fill the glass almost to the top with ice, and fill the glass with coconut water. Garnish with lime and mint if desired.

Macintosh Mint Julep

4 cups apple juice (Fresh is best)

2 bunches fresh spearmint (or try apple or pineapple mint, for fun)

2 cups ice, shaved or crushed if possible

*This recipe substitutes apple juice for bourbon.

Begin by making a mint extract by placing about 40 small mint leaves in a cheese cloth, with 1/2 cup of apple juice, allowing the mixture to soak for 15 minutes. Then, wring out the mint leaves over the juice, repeating this process several times. Pour the remaining 3 1/2 cups of apple juice into a pitcher. Strain the leaves from the mint extract and slowly add the extract to the apple juice, one tablespoon at a time, tasting until a desired flavor is reached. Allow the pitcher to sit in the refrigerator 24 hours if possible, in order to let the mint flavor permeate the beverage.

To serve the Julep, fill each glass half full with shaved ice, add a spring of mint, and cover with more ice. Freeze glass until frosted and then pour the refrigerated apple juice on top of the ice. Serve immediately.

References:

1. Kowalchik, Claire and William H. Hylton, editors. Rodale’s Illustrated Encyclopedia of Herbs. Rodale Press. Emmaus, 1987.

2. Hartung, Tammi. Growing 101 Herbs that Heal. Storey Books. North Adams, 2000.

3. http://www.mountainvalleygrowers.com/menpiperitachocolate.htm

Last month’s column was devoted to diabetes prevention. Weight loss, exercise, avoidance of fast foods and non-organic foods with many toxic concentrates such as POPs (persistent organic pollutants), PCB’s, heavy metals and solvents, statistically reduces your chances of having adult onset diabetes. However, if you are already diabetic, it is important to know about a broad array of nutritional supplements and herbs, many of which have been used for millennia, to improve blood sugar. Many of these herbs also reduce cholesterol and improve HDL/LDL ratios and reduce triglycerides.

Berberis herb found in Barbary bark, 500 mg three times per day, works as well as metformin (Glucophage) in lowering blood sugar with no side effects (diarrhea). Bitter melon, Mormordica charantia, also known as balsam pear, is a tropical vegetable widely cultivated in Asia, Africa and South America for treating diabetes and has been clearly established in both experimental and clinical studies. It is more potent than tolbutamide as a blood sugar lowering agent. It can potentiate the effects of other blood sugar lowering drugs and may lead to low blood sugar.

Cinnamon has very positive clinical outcomes for lowering blood sugar from 18 to 29 percent, with doses from one to six grams (thousand milligrams) per day in a Pakistani study.  Cinnamon has been touted to triple insulin’s efficiency. Go online for a comprehensive review of Cinnamon; there are several subspecies, with varying claims. Stevia, the organic sweetener from South America, has beneficial effects on glucose tolerance and its use as a sweetener can reduce the use of sugar. Pterocarpus marsupium, Indian Kino, looks like dried blood (Dragon’s blood), long used in Indian medicine as a remedy for diabetes and has been shown to regenerate functional pancreatic beta cells. Another classic herb from India is Gymnema sylvestre, at 500 mg per day.

Nutritional supplements have many supportive functions for sugar metabolism. Chromium, up to 6,000 mcg per day for 30 days and then reduced to 2,000 mcg maintenance, has been employed by Jonathan Wright, MD for weakened adrenals and diabetes. He has a high dose supplement (1,000 mcg. per drop) available from his Tahoma, Washington Clinic Pharmacy and recommends that it be taken in water to avoid staining the teeth purple, especially in the elderly.

Vitamin B12- injections have been shown to improve diabetic retinopathy. Magnesium levels tend to be low in diabetics; and supplementing improves various measures of glycemic control and neuropathy, burning, painful extremities which can lead to gangrene. Magnesium can also prevent cardiovascular complications (heart attack, stokes, gangrene) of diabetes and should be included in a supportive nutritional program for diabetes.

Vitamin D plays a role in insulin secretion; low serum levels are associated with an increased risk of diabetes. In a double-blind study of women, with insulin resistance and low vitamin D levels, administration of 4,000 IU/day of vitamin D3 for six months improved insulin resistance compared with placebo. Many other nutrients have well documented, mostly positive effects, on diabetes especially vitamin C, which can become deficient in diabetes and lead to capillary fragility, small vessel disease and slow the progression of diabetic retinopathy (blindness) and nephropathy (kidney failure). All the B vitamins, E complex, Vitamin K, Acetyl l Carnitine, Vitamin A and pancreatic enzymes all have positive studies supporting their use in diabetes care.

References:

1. www.holisticonline.com

2. Alan R. Gaby, MD. Nutritional Medicine. Fritz Perlberg, Concord, NH.

For more info, contact the Gerber Medical Clinic at (775) 826-1900.

All of the amino acids and basic proteins are contained within wheatgrass. Through the juicing process, the grass is broken down, making it easier to digest and raising enzyme activity. Wheatgrass juice has high alpha and beta carotene contents, precursors of vitamin A, which have significant immune enhancing properties, including the promotion of T-cells. High levels of anti-oxidants, such as these carotenoids, are associated with a reduced risk of cancer and cardiovascular disease. These grasses are an abundance source of antioxidants Vitamins C and Vitamin E, the latter in the water soluble form of a-tocopherol succinate; which has the ability to increase production of prolactin and growth hormone in the pituitary gland. Dr. Shibamoto, of the University of California, discovered a powerful new antioxidant in barley grass juice, called 2”-0-GIV, an iso-flavonoid that is soluble in both water and fats. This means it is capable of permeating both the fat and aqueous cell membranes in order to fully protect the cell from the damaging effects of oxidation. In the words of Shibamoto, “2”-0-GIV is more potent than vitamins E and C, but when taken with them, the effects are profound.” Barley and wheatgrass juices contain all three nutrients in good quantity.

Some other healthful benefits of wheatgrass juice include its ability to purify and rebuild the blood, increasing hemoglobin production. It purges the liver, cleanses the colon, and heals the intestinal walls. It chelates heavy metals out of our cells, detoxifies cellular fluid, has anti-inflammatory actions, and speeds the healing of wounds. The high chlorophyll content has even been shown to provide some protection from low-level radiation from computers, televisions, microwaves, and hospital equipment such as X-rays. Experiments on guinea pigs in the 1950’s demonstrated that radiation-poisoned guinea pigs recovered when chlorophyll rich vegetables were added to their diet.

Juicing wheatgrass at home can become an easy and beneficial daily routine to incorporate. After the initial expense of the juicer, (electric models are typically $300 to $500. Manual juicers are around $100) the expense to maintain a regular wheatgrass juice habit is minimal. Wheat and Barley berries are extremely cost effective when purchased in bulk, apart from that you’ll need some shallow trays for planting and some potting soil. After soaking and sprouting for a few days in a glass jar, the berries can be laid onto a small pallet of potting soil, and watered daily until grass is about 6 inches high. Then you can cut and juice your own grass daily. Start another jar of sprouts every week or so, and keep a couple pallets going in rotation, in order to maintain a steady supply of grass. It is recommended that most people start out with no more than two ounces a day, and then gradually increase the amount on a weekly basis, if desired. If you do not particularly care for the taste of the grass by itself, you may add celery, leafy greens such as spinach and kale, or other sprouts, such as sunflowers or pea shoots. It’s best to keep only green veggies in the mix. For maximum benefit, take the juice on an empty stomach and wait at least thirty minutes before eating any other foods. Some nausea may occur as part of the detox process, in most cases, diluting the juice with water or other vegetable juices, or decreasing the amount will ease this. An alternative to fresh juice is powered forms of wheat and barley grass. There are many excellent supplements that process the grasses in such a way as to protect as much of the structural integrity of this superfood as possible.  This powder may be taken in water, or added to juices and smoothies.

As always these recommendations are not a substitution for competent care from a health professional. Please address any serious health concerns to a certified caregiver that you trust. The next time you enjoy a shot of wheat grass juice, toast to your health, this is one shot you won’t live to regret the next day.

References:

1.)  Meyerowitz, Steve. Juice Fasting and Detoxification: Use the Healing Power of Fresh Juice to Feel Young and Look Great, sixth edition. Book Publishing Company, Summertown, TN, 2002

2.) Safron, Jeremy. The Fasting Handbook, Dining from an Empty Bowl. Celestial Arts, Berkeley, 2005

Most of us have rosemary in our spice rack or herb garden, to add a distinctive woody flavor and a sweet piney aroma to our meals. What you may not know is that this delicious herb, from the mint family, has a multitude of medicinal properties as well.  From preventing certain cancers to improving your skin’s health, rosemary may be one of the most coveted herbs in the kitchen!

A fragrant, evergreen, needle-like plant, natively grown in the Mediterranean, Rosmarinus Officinalis (rosemary), translates to “Dew of the Sea.” The ancients were privy to the qualities of this fragrant herb as early as 500 B.C. Greek students would wear wreaths laden with the aromatic flora to stimulate and improve their memory. Recent studies established that the Greeks obviously had insight into the numerous traits of this amazing plant. The results showed that rosemary contains an ingredient (carnosic acid) that fights off free radical damage in the brain, and protects from contributors of stroke and Alzheimer’s disease. Published research in both The Journal of Neurochemistry and Nature Reviews Neuroscience reveals that CA (carnosic acid) activates a signaling pathway that protects brain cells from free radical damage.

Dr. Zhu, from the State University of New Jersey, conducted research on the benefits of rosemary extract to de-activate excess estrogen, which contributes to breast cancer. The research showed that a two percent concentration of rosemary extract significantly reduced estrogen production. The curative herb offers a healthy and safe alternative to the drug Tamoxifen, given as an estrogen blocker to women with breast cancer. Other studies reveal that properties in rosemary can de-activate toxins and eliminate them from the liver, before they incur damage.

As if all of this is not enough, further research indicates that rosemary can increase blood flow and can improve kidney function; it also helps lower blood pressure, promotes cellular respiration and detoxification, increases alertness, decrease anxiety, combats water retention, reduces swelling and it treats acne, dermatitis, eczema and psoriasis.

Moving your health from the inside out takes work, due to the harmful chemicals and additives that are loaded into most cosmetics and personal care items. On average, the American consumer is exposed to more than 10,000 damaging chemicals in personal care items alone. Everything from shampoo, soap, lotion and lip gloss can be full of nasty harmful ingredients. Nature provides us with healthy alternatives, and rosemary is one of safe choices in our arsenal. When applied topically, this incredible herb aids in the regeneration of skin cells, helping you maintain skin buoyancy. It tones and firms sagging skin, and also aids in preventing wrinkles.

Who knew that a common seasoning could do so much for one’s health, as well as keeping skin looking and feeling young and beautiful? Once again, nature’s own remedies prove to be best!

For more info, contact Mary Elizabeth at 530-263-3416

|`ch ervel|  noun

a plant of the parsley family, with small white flowers and delicate fernlike leaves that are used as a culinary herb. Anthriscus cerefolium, family Umbelliferae.

Anthriscus Cerefolium, or Chervil, is a delicate sister spice, numbered among the fine herbs of French cuisine. It’s warm, tender flavor, a unique mix of parsley and anise, is subtly cheering to the senses. An annual, with lacy, fern-like leaves and hollow stems, is a garnish that is both delicious and elegant. Chervil traditionally accompanies parsley, thyme and tarragon in French cuisine. If you come across the words, “pluches de cerfeuille” in a French cookbook, the recipe is calling for “blanched sprigs of chervil.” It should be added at the very end of a recipe as lengthy heating of the herb causes the flavor to become bitter. Chervil enhances carrots, beets, eggs, spinach, sorrel, fish (especially oysters), cream, cheese, corn and peas. In addition to the fine herbs listed above, it compliments shallots, fresh ground black pepper, marjoram and lemon. Béarnaise sauce, fish sauces, and classic French vinaigrettes, owe part of their delicacy to fresh chervil’s gentle flavor.

Much of chervil’s complex flavor fades when the herb is dried, and yet the fresh herb is not commonly found in grocery stores. Thankfully, chervil is easy to grow at home. It can be started from seed and easily grown indoors as part of a kitchen herb garden. The herb does not require much sun, and will be perfectly content placed near an east-facing window. A moderately-rich soil with good drainage is best. Grown outdoors, chervil seeds can be planted every two weeks between March and mid-July, to ensure a continuous harvest. In the hot summer months, the plant has a tendency to bolt and go to seed, unless it is well shaded. From the time of planting, fresh leaves will be ready to cut within six weeks. Often times, the herb will self-sow over the winter, establishing a spring crop for the following year. Chervil’s small white, bell shaped flowers are attractive additions to floral arrangements as well.

The leaf contains vitamin C, carotene, iron and magnesium, and is still considered medicinal by some. When used in a tea, chervil has blood purifying and diuretic properties. Its warming qualities stimulate the digestive and circulatory systems. It has been recognized as helpful for high blood pressure, reducing phlegm and easing painful joints. It is also used to treat liver problems, kidney stones, gout and menstrual discomfort. Chervil is beneficial for the skin as well; when used in facial masks, it gently cleanses the skin, while improving its suppleness. It has even been used topically to heal eczema. Of course these claims are not backed by clinical studies, and medicinal use of chervil or any herb should not be undertaken without first consulting a professional health practitioner who is well versed in herbs.

Below are a couple of simple recipes to delight the senses with this fine and fancy French herb:

•            Beets Au Cerfeuille:

1 lb Beets: peeled, sliced and steamed

1/2 cup sour cream or plain yogurt

(or non-dairy substitute) of your choice

1 tsp Dijon mustard

2 tsp fresh minced chives

2 tsp fresh minced chervil

Fresh ground pepper to taste

Combine cream/yogurt with mustard, chives, chervil and pepper. Toss with the beets and serve. Carrots may be used in place of the beets if you prefer.

•            Chervil green beans:

1/2 green beans, steamed

1/2 tsp ground anise seed

2 tsp of minced fresh chervil

Salt and pepper to taste

Toss green beans with spices and serve warm. A little butter may be served with the beans, if desired.

•            Classic French Vinaigrette:

1 TB lemon juice

3 TB white wine vinegar

1 TB Dijon mustard

1 1/4 tsp fresh tarragon, minced

1 1/2 tsp fresh chervil, minced

Salt and black pepper to taste

1 small shallot, minced

Combine all ingredients in a shallow bowl, whisk thoroughly until well combined.

References:

1. Kowalchik, Claire and William H. Hylton, editors. Rodale’s Illustrated Encyclopedia of Herbs. Rodale Press. Emmaus, 1987.

2. Bremes, Lesley. Dorling Kindersley Handbooks: Herbs. Dorsling Kindersley, London, 1994.

Over the past few decades, a whole array of artificial sweeteners has been introduced to the general public. As we slowly became more and more aware of the dangers of sugar to our health, we were glad to be presented with any sort of alternative we could lay our hands on. But in recent years, it’s been slowly seeping in that we probably all jumped on the bandwagon too soon…

You don’t fool us anymore

Just do a quick web search, and you will find countless reports of people suffering from mild to severe unwanted side effects from ingesting Splenda (based on sucralose, a mixture of sugar and chlorine!), aspartame, and other artificial sugar substitutes. Headaches and migraines, stomach aches, rashes, dizziness, anxiety attacks…the list just goes on and on.

It may have taken us a while, but we’re finally starting to turn to natural alternatives. More and more people are relying on sugar free, gluten free and even dairy free living–some consciously, some out of sheer necessity. In this respect, one term seems to pop up on a regular basis: Stevia. But what is this new miracle sweetener that so many are raving about?

Discovery and beneficial qualities

Well, in fact it’s not really new at all. At the turn of the 20th century, a Swiss botanist called Moses Bertoni discovered that the Guarani–a group of indigenous peoples of Paraguay–were using dried leaves of the stevia rebaudiana plant in order to sweeten their infamous “mate,” a type of herbal tea. Also called “sweet leaf” or “honey leaf,” stevia rebaudiana is a perennial shrub with leaves up to 40 times sweeter than plain table sugar. But, that was not the only thing Bertoni found out; he noticed that the natives were using stevia to relieve high blood pressure and to treat cuts and other skin conditions.

Because it has a glycemic index of zero, stevia in all its forms is ideal for diabetics. In contrast to many of the artificial sugar substitutes, it does not induce cravings by tricking your body into thinking that eating sweetened foods is okay. On the contrary, stevia was found to suppress cravings. The sweet leaf keeps candidiasis at bay, and stevia sweetened chewing gum prevents the formation of bacteria on your teeth that cause dental plaque and cavities. The all-natural sweetener is also heat stable up to 392°F, which makes it ideal for most cooking and baking. It does not ferment like sugar though, so you’ll need to combine your stevia with some baking soda if you plan on making cakes.

Today, stevia is sold in many forms: as pure stevioside extract of course, but also as a liquid extract, in pellet form, in small refined packets and blends, and as dried leaves to sweeten your tea or coffee. The plant is propagated through the use of cuttings rather than seeds, because of its low germination rate, especially in mild climates.

An old-fashioned book burning

So why is it, you say, that this little miracle plant has been kept in the dark for so many years? Many believe that the sugar lobby quietly struck a deal with the FDA in order to keep stevia off the market, thus securing profits. After all, they wouldn’t want an all-natural sugar substitute to come out that doesn’t carry any side effects, would they?

In 1998, the FDA went as far as to order Oscar Rodes, founder of Stevita Co. Inc, to destroy not only his stevia extract but also the cookbooks he was selling that promoted the use of stevia in recipes. When the media caught wind of the story, the FDA was forced to back down and today, Stevita has become one of the biggest distributors of refined stevia in the United States.

Towards a brighter future

Some of the FDA’s initial studies claimed that stevia stimulates the growth of carcinogenic cells in rats and that the sweetener causes impotence. What most people don’t know is that these studies were founded by producers of artificial sweeteners such as aspartame. Many independent studies have refuted the negative claims, and proven stevia to be completely safe for everyday consumption.

In 2008, after a long battle, the FDA finally granted GRAS (Generally Recognized as Safe) status to rebaudioside A, one of the main glycosides (sweet substances) in stevia. It’s plausible that the Coca Cola Company and Pepsico had their say in getting stevia green-lit, as both companies started developing a line of products containing rebaudioside A immediately after the FDA’s approval.

In April of 2010, EFSA (The European Food Safety Authority) also approved rebaudioside A as a sweetener. However, it may still take a while for manufacturers to perfect their methods and finish their products. The first of these are expected to hit the shelves in Europe in 2012.

Still not convinced of stevia’s safety? After all the little green plant has gone through, we don’t blame you. But consider this: South American natives have been using the honey leaf safely for generations. On top of that, since its introduction in Japan in the 1970’s, stevia is currently the number one sweetener there, with a market share of over 40 percent. All of this occurred without any customer complaints, or reports of illness. Who says life can’t be sweet and healthy at the same time?

References:

1. http://stevitastevia.com/content/view/47/68/

2. http://www.steviaworldforum.com/2010/04/27/the-race-to-capture-the-european-stevia-markets-heats-up-after-efsas-green-light-get-a-headstart-from-europes-stevia-fb-elites-at-2nd-stevia-world-europe/

3. Van der Snoek, Dick and Ineke. Stevia : het z …. alternatief. Ankh-Hermes, cop. 2008

4. May, James A. The Miracle Of Stevia: Discover the Healing Power of Nature’s Herbal Sweetener. Kensington, 2003.

5. Gates, Donna. The Stevia Story: A tale of incredible sweetness & intrigue. B.E.D. Publications, 2000.

About the author: Jo is a twenty-something health enthusiast who–like many others–discovered stevia and hasn’t looked back since. He founded sugarfreestevia.net last year in order to promote the use of stevia to the outside world, by providing quality information about the plant and its history, the sweet leaf as a sweetener, tips on how to grow stevia yourself, recipes and much more. He currently resides in Belgium with his family.

Trifolium pretense, or Red Clover, is a member of the legume family and a cousin to the sweet pea. The small, red and pink flowers bloom up from the famous round leaves, which grow in clusters of three and have long been prized as a symbol of good luck. This perennial plant is native to Europe, Western Asia and northwest Africa. Today, it grows all over the world. In our modern western times, clover is sometimes considered a common weed that needs to be sprayed with poison pesticides in order to maintain a lawn of green. It is truly a shame and a waste when this occurs, for not only is the plant attractive, it serves many useful purposes in both garden and medicine chest, and is delicious besides.

In the garden, clover is an excellent green manure crop. Planting clover in a field a year before planting other garden vegetables is an inexpensive, environmentally sound source of nitrogen. There is no need to supplement with artificial fertilizers, and clover provides the added benefit of its deep rooted plants breaking up compacted subsoil. Clover can also be “under-sown” or planted to surround other fruit and vegetable crops, such as tomatoes, melons or squash. Plant the clover in the early spring, and once the fruits and vegetables have been harvested, the clover may be turned over into the soil, to break down over the winter, blessing you with a fertile garden bed the following spring.

Red clover blossoms may be dried and used in a pleasant tasting tea. It is often used in combination with other herbs to nourish pregnant and breast feeding women, as well as to treat skin conditions, coughs and blood infections. Red Clover gently purifies the blood, helping to eliminate heavy metals and other environmental contaminants, while nourishing the body with its abundance of trace minerals. It is also mildly antispasmodic, which means it can ease nervous excitability, twitching and spasm. It is gentle enough to give to children who have recurring respiratory problems, such as colds, hay fever, asthma, ear infections or congestion.

Below is a recipe for a simple herbal tea, suitable for pregnant women and their families. The tea may be used daily throughout pregnancy and into the postpartum period to promote milk production. The high mineral content makes this an excellent nutritive herbal tea that is beneficial for most individuals.

Nourishment Tea –

from “Naturally Healthy Babies and Children”

1 ounce red raspberry leaves

1 ounce dried nettle

1 ounce dried oatstraw

1/2 ounce dried alfalfa

12 ounce red clover blossoms

1/4-1/2 ounce dried spearmint leaves

1/4 ounce rose hips

1 quart boiling water

Mix all of the herbs and store away from heat and sunlight in a glass jar. Put a handful of the mixture into a tea pot (or vessel that can be covered with a lid), add the boiling water, cover and steep for one hour, for maximum benefit. Tea may be steeped for less time, if the flavor is experienced as too strong after a long steep. Add honey and lemon to taste if desired.

References:

1. Romm, Aviva Jill. “Naturally Healthy Babies and Children.” Celestial Arts. Berkely, 2003.

2. Coleman, Eliot. “The New Organic Grower, 2nd Edition.” Chelsea Green Publishing. White River Junction, 1995.

3. Emery, Carla. “The Encyclopedia of Country Living, 9th Edition.” Sasquatch Books. Seattle, 2003.

“Maca provides sustained physical energy, mental acuity, and enhances the function of the immune system”.

Sometimes referred to as the “Peruvian Ginseng,” Lepidium Meyenii is an herbaceous biennial plant native to the Andes of Peru and is most commonly known as Maca. Traditionally grown at altitudes as high as 14,800 ft elevation, it favors the cold climate and soil conditions that other crops cannot tolerate. Nearly all maca cultivation is carried out organically, partly because there are so few pests at high altitudes, although maca is often planted in with potatoes because it repels other root crop pests.

For at least 2,000 years, maca has been an important traditional food and medicinal plant among the Andean people. It is regarded as a nutrient-dense, energy-imbuing super food; enhancing strength, endurance and libido. It is a revered aphrodisiac and longevity herb.

The powdered tap root of the plant can be found in a variety of colors; gold, cream, red, purple, blue, black and green. Each is considered to have different nutritional and therapeutic properties. Cream colored roots are the most widely grown, and are favored for their enhanced sweetness and size. Blue and black maca are considered to contain the most energy promoting properties. Red maca has been clinically shown to reduce prostate size.

The most commonly exported form of maca is maca flour, which is ground from the hard, dried roots. In Peru, maca is prepared in a variety of ways: fresh, dried, baked and fermented. Maca is considered safe to eat as any other vegetable food. Clinical research demonstrates it to be a powerful fertility enhancer for both men and women. It nourishes the endocrine system, and has been shown to be beneficial for problems associated with PMS and Menopause. Clinical trials show it improves semen quality and alleviates sexual dysfunction.

Maca provides sustained physical energy, mental acuity, and enhances the function of the immune system. It has been found to be helpful for the biochemical imbalances that contribute to depression as well. Maca is high in protein, abundant in amino acids, sterols, flavanols, alkamides, vitamins and minerals (especially calcium).

The effects of maca are most noticed when taken consistently, about one to four tablespoons a day. Maca may be added to soups, stews, baked goods, salad dressings, smoothies, and pretty much anything else you can think of. The pleasant, malt-like flavor blends beautifully with chocolate. See below for a romantic raw-cookie recipe, perfect for sharing with someone special.

Maca-Cacao Cookies

Ingredients:

2 cups pecans, soaked overnight

3/4 cup dates, pitted and chopped

1 cup raw cacao powder, or cocoa powder of choice

1-4 TB Maca, to taste

1 tsp vanilla (either the ground pod or the extract)

1/2 tsp cinnamon

1/4 nutmeg

1 TB coconut oil

Rinse and drain pecans, and run through a food processor or blender until they reach a thick paste. Remove and set aside in a mixing bowl. Run the pitted dates through the food processor in the same way, slowly adding the pecan paste until a thick dough is formed. If this is too hard on your blender, you can blend the dates separately and then knead them into the pecans by hand. Add remaining ingredients, mix well, and roll into cookie shapes. If you have a dehydrator, you can un-bake the cookies for up to 8 hours on a low setting. Otherwise, chill in the refrigerator for 2 hours and serve. Garnish with fresh fruit.

References:

1. Wolfe, David. Eating for Beauty. Sunfood Publishing, San Diego, 2007

2. Rudell, Wendy. The Raw Transformation. North Atlantic Books, Berkeley, 2006.

3. http://en.wikipedia.org/wiki/Lepidium_meyenii

4. http://www.earthalchemyfoods.com/Maca.html

Wild Cherry Bark is a true American Classic. It has been used for hundreds of years by First Americans to ease labor pains, in addition to stomach and lung problems. Also known as Virginia prune, black cherry and choke cherry; the reddish brown bark of the wild cherry tree, which grows throughout North America, especially in Northern and Central states, is still powerful plant medicine for the dreaded cold and flu season. Its anti-tussive, expectorant, astringent, digestive bitter, tonic, pectoral, stomachic and mild sedative properties make it an excellent alternative to some of the heavily processed, chemical laden, poisonous, over-the-counter cold and flu medicines out there. (cough. NyQuil, ahem). Many of these mystery concoctions now contain traces of wild cherry bark, as part of their new-fangled formula.

Traditionally, the inner bark from the young tree is harvested and dried in the autumn, when the prussic acid content is at its highest. When ingested, prussic acid is first rapidly excreted via the lungs, increasing respiration. Then the sensory nerves, which provoke the coughing reflex, are soothed through its sedative action. It is primarily used in treating irritating and persistent coughs, making it possible to rest well, and heal more effectively. Wild Cherry bark contains benzaldehyde, a substance that loosens phlegm and clears the airway. It has also been used, usually in combination with other herbs, to treat lung conditions such as bronchitis, whooping cough and asthma.

The volatile oils are beneficial for digestion, used as a bitter to stimulate sluggish bowels. The mild-sedative properties help to relax and soothe the achy-body feeling that sometimes accompanies the flu. The pleasant cherry flavor makes it an enjoyable medicine to ingest. It is great for children, and picky adults.

Planetary Herbals makes a wild cherry bark syrup that is more potent than using the herb in a tea; it is very effective for coughs. Wild cherry tea is mild and soothing for someone who is generally not feeling well. To make a tea, place one teaspoon of dried wild cherry bark in one cup of boiling water. Steep for the leaves for ten minutes and then strain them. Add some lemon and honey to taste, if desired.

IMPORTANT: Always consult an herb specialist you trust with your health concerns before ingesting any herb. Be sure never to give wild cherry bark to children under age two. Do not drink more than three cups of wild cherry tea per day, or use more than the recommended dosage of a syrup or tincture. Wild cherry bark, leaves and fruit pits all contain hydrocyanic acid, which can be toxic in large amounts.

References:

1. Lust, J. The Herb Book. Bantam, London 1990.
2. Bremness, Lesley. Herbs. Dorling Kindersley Books, London 1994.
3. www.planetaryherbals.com.