Category Archives: herbs and spices

benefits of eating organ meats

The Benefits Of Eating Organ Meats

by herbs and spices
In these modern times, organ meats are often overlooked in our diets. However, the concept of eating "tip to tail," which emphasizes consuming all parts of the animal, is gaining traction. But if the thought of eating organ meat makes you uneasy, you're not alone. Many of us didn't grow up eating these nutrient-rich parts of the animal. Fortunately, there is a solution that makes incorporating organ meats into your diet easy and delicious.

The Nutritional Power of Organ Meats

Organ meats are incredibly nutrient-dense and bioavailable, meaning your body can easily absorb and utilize their vitamins and minerals. They are often referred to as "Mother Nature's multivitamin." Yet in spite of their nutritional benefits, organ meats in the U.S. are primarily sold as pet food, zoo animal feed, or are sometimes re-fed to livestock. Only a small amount is sold in certain cultural markets where traditional dishes such as menudo and haggis are popular.

Overcoming the Stigma and Availability Challenges

The stigma around organ meats stems from a historical shift in perception. Post-World War II, muscle meat became associated with wealth, while organ meats were considered a poor man's food.
 
Despite a government campaign during the war to promote organ meats, this perception persisted, leading to a decline in their consumption over generations.
 
Organ meats don't taste like many people think they do. There's an unspoken assumption that all organ meats have a strong, distinctive flavor like liver or kidney, but this isn't the case. For example, the heart is rather mild and is similar in texture to muscle meat. And well prepared stronger flavored organs such as liver or kidney can be quite delicious.
Even if you're open to trying organ meats sourcing these parts can be challenging.
 
Farmers' markets and local farms can be good places to start, as they often have access to the whole animal. You can also try ethnic markets, particularly Mexican or Asian stores, which also stock organ meats as these are regularly used in traditional cuisines.

Seasoning with organ meat

If you're not quite ready to try cooking organ meats the good news is that's not the only way you can use them. One of my favorite ways to add organ meats to the diet is as a seasoning. When you add it as a seasoning you're getting both the nutrient density of the organ meats as well as the yum factor.
 
My favorite way to season with organ meat is a product called Pluck. Created by James Barry, a whole foods chef, it's an innovative organ-based all-purpose seasoning designed to make it easy for people to get the benefits of organ meats without the challenges of taste and preparation that can put people off. By creating this product James is on a mission.
 
His goal is to help people achieve lasting health by making nutritious choices easy and sustainable. This includes supporting the local economy and farmers and promoting regenerative farming practices.
 
As The Ingredient Guru, I love the fact that the ingredients in Pluck are straightforward and wholesome: onion, pink Himalayan salt, garlic, a bovine organ meat blend, smoked paprika, lemon peel, black pepper, mustard seed, parsley, green onion, and thyme. It offers an easy way to add the nutritional benefits of organ meats to your diet. Pluck allows you to easily incorporate these nutritious organ meats into your diet without changing your eating habits.
 
James shares these words of wisdom, "We already season our food, Pluck doesn't require a new habit. It just makes it easy to get organ meats in your diet consistently."

How to use Pluck

When it comes to adding seasonings to your food very few people complain. Because we all love good flavor. If the flavor comes from a nutrient-dense seasoning, that's even better.
 
I'm not going to lie here, it's better to serve it first and then tell people what it is. And that's simply because of a misplaced pre-conception. After they taste Pluck first and love it, chances are they're going to want more.
 
So you're probably wondering about how to use Pluck in your kitchen. Here are some of my favorite ways to add it to food:
 
  • A delicious quick snack is simply hard-boiled eggs sprinkled with Pluck
  • It's also great on scrambled eggs
  • Another great snack option is on popcorn
  • Season your salads with a dash of Pluck
  • Also great on baked potato
  • And it's wonderful to add that extra yum factor by sprinkling it directly on meats
 
Pluck really is a versatile addition to your kitchen seasoning shelf.
 

Conclusion

Eating organ meats doesn't have to be daunting or unappealing. With innovative products like Pluck, it's easier than ever to incorporate these nutrient-dense foods into your diet. Pluck offers a delicious solution that benefits both you and the planet. Whether you're new to the idea or looking for convenient ways to include more organ meats in your meals, Pluck provides a simple and tasty way to enhance your diet.
 
properly organize spices

How To Properly Organize Your Spices

by herbs and spices, pantry, , ,

Spices are tricky for many people. It’s easy to buy something for a recipe and then it languishes in your kitchen forever. The next thing you know you’re trying to get what you need for a recipe and there’s an explosion of little containers when you open the door.  Keeping your spices organized and being mindful about them can help you have less clutter in the kitchen.

I recently realized it’s been over a year since I went through and re-organized all of my spices. I try to do this on a yearly basis to keep things more efficient and organized. 

What's the difference between herbs and spices

Before we get started let’s address the definition of spices. For the purposes of this article I am going to refer to both herbs and spices simply as spices. They are, however, distinctly different.

Herbs are those items that come from the leaves of the plant such as basil, mint, sage. It can also refer to things like chives or garlic scapes.  Herbs can be used both fresh or dried.

Spices are those things that are not the leaves of the plant. For example seeds such as nutmeg or fennel. Spices can also be made from the roots, systems, bark, or the stalk of a plant. These are typically used dried and may often be powdered for culinary use.

Top tips for organizing your spices

1. It’s important to remember that spices do have a shelf life.

Just because they’re dry does not mean they last forever. Dry, leafy, or ground herbs and spices like basil, oregano, and rosemary can last as long as 2 to 3 years.  Whole spices such as nutmeg, peppercorn, and cloves, can last up to five years.

2. Spices do best when stored in a cool dark space.

Not in direct sunlight and not regularly exposed to heat, i.e. on that little ledge on top of your cooktop.

3. Keep the spices you use most often when cooking near  your stove top (not on it).

For me that’s salt, pepper, parsley, Paleo Powder Pink, and Pluck. Everything else is labeled and organized elsewhere. 

4. Organize and group your spices together in a way that makes sense for you.

Organizing by use is one idea that can be helpful. For example,  I have a baking cupboard. My most common baking spices, nutmeg, allspice, ginger, cream of tartar, pumpkin pie spice, etc are in the baking cupboard. You’ll notice that list does not include cinnamon. That’s because I use cinnamon more often than simply for  baking so it’s in my regular spice storage area.  It’s OK to store spices in different areas of your kitchen depending on what they are and how you use them instead of trying to keep all the spices in one area.

 5. I am a big fan of door mounted shelves if you have room for that inside the pantry or inside a cupboard.

These are very efficient for spices because they tend to be narrow so you can easily see what’s on the shelf. It can also be helpful to have bins that allow you to group your spices by type or category.

6. Save money by purchasing your spices in the bulk section of the store.

This does require that you bring them home, put them in a glass container, and label them, but it is much less expensive this way.  I rarely buy spices in the spice aisle at the grocery store. I much prefer to buy them from the bulk bin. Bulk buying spices is not only available at the grocery store.   In my area there’s a store across the street from one of my farmers markets that has bulk herbs and spices. Ethnic stores may also often have bulk buy bins.

7. For certain spices consider buying them whole and grinding them as you need them.

This is wonderful for things like nutmeg and cinnamon plus for some seeds it can be great. You can use a mortar and pestle to crush them and you will have much more aromatic flavor from them as the oils are released when you crush them.  This would include cardamom, fennel, and that sort of spice.

8. One other money saving tip is to consider making your own blends instead of buying the expensive ones at the grocery store.

Although it is possible to buy some blends from the both by bins, certain blends may not be available. You may find that you enjoy making up a batch of taco seasoning mix when you need it instead of keeping it around forever until you need it.  Making your own spice blends is also great for things like salad dressings, which are inexpensive and easy to make it home. This way you get the flavor profile you want without added preservatives and other ingredients in salad dressing.

9. Rather than running to the store last minute to buy spice here are a few good substitutions.

Obviously the flavor profile will change a little bit, however these spices tend to be similar enough that it should not be unpleasant, merely different. Who knows you may find you like it better.

    • Allspice - Nutmeg or cinnamon or mace
    • Anise - fennel
    • Cardamom - ginger 
    • Marjoram - Rosemary 
    • Vanilla - maple syrup 

Take the time once a year to go through and re-organize all of your spices. Relabel them if necessary. As always, throw out anything that’s expired.

 

 

crackpot breakfast casserole

Crockpot Breakfast Casserole

by breakfast, crockpot, eggs, gluten free, herbs and spices

Overnight breakfast success

I love using my crockpot for all different kind of recipes.  And really, there's no reason not to. Crockpots are simple to use easy to clean up, and an energy-efficient way to cook. But as great as they are for dinners and snacks, breakfast is where a crock pot really rocks.
 
There's nothing better than coming downstairs to a nice hot breakfast, ready and waiting. But you didn't have to cook it. Because you made it in the crockpot. After all, if you're willing to leave it on all day to make dinner, why not leave it on overnight to make breakfast? Especially when you're cooking for a crowd. After all if you've got a house full of guests that's the time you don't want to be stuck in the kitchen cooking anyway. So let your crockpot do all the work and you'll look like a kitchen star.
 
This casserole is a family favorite. While it takes a little bit of prep time it's delicious and totally worth it. 
 
Sweet potato crockpot breakfast casserole
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Ingredients
  1. Slow Cooker Breakfast Casserole
  2. 2 large sweet potatoes, washed and shredded
  3. 1 onion, chopped
  4. 1 bell pepper, chopped
  5. 2 cloves garlic, minced
  6. 3 tablespoon coconut oil
  7. 1 pound cooked meat - organic and preservative free
  8. 1 cup shredded cheese - we prefer white cheddar
  9. 1 dozen organic eggs
  10. 1 cup whole organic milk
  11. 1 teaspoon herbs of choice - suggestions include oregano, basil, chives, thyme, but you can use whatever you prefer
  12. 1/2 teaspoon sea salt
  13. 1/2 teaspoon fresh ground pepper
Instructions
  1. Grease inside of crock
  2. In a pan saute potatoes in 2 tablespoons coconut oil until starting to brown, remove and set aside
  3. In remaining 1 tablespoon of coconut oil saute onion, peppers and garlic until warmed through and starting to soften
  4. Layer in the crock 1/3 potatoes, 1/3 vegetables, 1/3 meat, 1/3 cheese, repeat layers, top layer will be cheese
  5. Mix together eggs, milk, herbs, salt and pepper
  6. Gently pour egg mixture over layers in crock
  7. Cook on low 8-10 hours (or overnight) until eggs are set
Notes
  1. Delicious served with a little salsa on top
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
For more great crockpot recipes:
herbal support

Herbal Support To Boost Your Immune System

by drinks, herbs and spices, immune system, ingredients, , ,

 

Building an Herbal Medicine Cabinet

The winter tends to be a time when many of us get sick. Plus germs somehow seem to pass around more easily at this time of year when it’s cold and damp.  But if you’ve got a cough or you are not feeling well what do you reach for?  When you go to the drug store and you look at the shelves, the majority of their remedies they have artificial colors in them. They also have all kinds of preservatives and other chemicals in them that are not great for us. So if you're sick, why do you want to put things into your body that aren't going to help you get better?

These are a few of my favorite winter recipes to help support your system without artificial ingredients, alcohol, and preservatives. These are things you want to have in advance. If you've made them up ahead of time you won’t have to go rummaging around for a remedy when you need it.

 

Elderberry Syrup for Immune Support

One of my favorite things to do in the wintertime is to brew up a batch of elderberry syrup.

 It's easiest to buy the elderberries. Although you can forage for elderberries it’s easier to simply buy them dried. It’s really important to know that you shouldn’t ever eat fresh elderberries.  They can really upset your stomach and cause diarrhea and/or vomiting.

To make elderberry extract you’ll need a four-to-one ratio of berries to water.  I like to use a half a cup of dried elderberries and two cups of water. If you’d like you can add in some cinnamon stick, a little ginger, maybe even some cloves.  Bring it to a boil, then turn it down to a simmer and just let it simmer for an hour. That pulls all of that lovely, beneficial stuff out of the elderberries. Then you strain it and let it cool. 

You can add in a little bit of honey, so it tastes a little sweeter and you just store it in the refrigerator.

Generally, I recommend a tablespoon a day for preventative purposes during the winter. But when you get sick, if you need to, you can take a tablespoon three times a day. 

I typically make one batch which can last almost the whole winter, unless somebody gets really sick.

Elderberries are so good for us because they're very high in vitamins A and C they're a good source of bioflavonoids, and elderberry syrup is great for boosting the immune system. It's good if you have coughs or colds, it's antiviral. So it's just a really good thing to have in your herbal medicine cabinet.

Elderberry Syrup Recipe

This recipe was taught to me by a neighbor, Mrs. Ruth Patty who also taught me how to forage for elderberries. These days I buy the elderberries because cleaning them is somewhat finicky work.
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Ingredients
  

  • 1/2 cup dried organic elderberries (I buy mine from Mountain Rose Herbs )
  • 2 cups cold water
  • 1 cinnamon stick
  • 1/2 teaspoon fresh ginger, minced
  • 2 clovesraw local honey to taste

Instructions
 

  • Combine berries, cinnamon, ginger, cloves and water in a pot and bring to a boil
  • Reduce heat and let simmer for one hour
  • Remove from heat and let cool for 45 minutes
  • Strain berries and flavorings using cheesecloth or muslin, squeezing to remove as much liquid as possible
  • Cool to just above room temperature and add honey, stirring well to fully incorporate
  • Bottle in a sterilized glass jar, preferably amber glass

The Benefits of Fire Cider

Fire cider, sometimes called fire tonic, is a term given to a vinegar drink that is steeped with massive amounts of beneficial herbs and spices. It includes wonderful, immune-supportive herbs and spices.  I use the recipe from Mountain Rose Herbs.

One of the ingredients in fire cider is horseradish root which is best when you use it fresh.  Be aware it is really powerful stuff.  When you grate it your eyes tear up, your nose runs, and it opens up your sinuses. But the real thing is just so much better than using a paste or bottled horseradish. Especially when you’re making something like fire cider to boost your immune system.

If you don’t have access to horseradish it is possible to grow it in your garden. It grows well in zones 4-7 in the US.  However, I  recommend growing it in a pot; it is a vigorous plant that can become invasive and is notoriously difficult to get rid of if it has taken hold in your garden. 

Another component of fire cider is jalapeño peppers. While fire cider is supposed to have heat to it I confess when I make it I remove the seeds from the jalapeños because otherwise, it is very spicy.  

This is an immune support recipe you’ll want to make at least a month ahead of time because it needs to sit and brew.  

Just as with the elderberry syrup above, you’ll add some raw honey.  It's really an important part of these recipes. Raw honey is so beneficial for us, especially for seasonal health issues and for our upper respiratory system.  The best option is both raw and local. 

Take one tablespoon a day of the fire cider for preventative measures and one tablespoon three times a day if you’re sick.

Here’s a funny picture of me trying a sip of Hilbilby’s Fire Tonic that my dear friend and colleague Trudy Scott shared with me when I visited her in Australia. We took pictures of each other taking this stuff and whooo was it potent!

 

Garlic, Not Just to Ward Off Vampires

 

Another beneficial strategy for winter immunity is to keep fresh garlic in the house.  Used for centuries in health preparations, this aromatic member of the onion family is both potent and pungent. Studies have shown it to be highly supportive of the immune system.  It’s also been found to have antiallergenic and anti-inflammatory properties. 

When I feel the seasonal ick coming on one of my personal ways to get more garlic is to take it raw.  The best way to do this is to chop up a clove of garlic (just one) and let it sit for a couple of minutes.  When you let it sit this oxidizes and amplifies the allicin which is one of the beneficial compounds.  Then add it to a spoon (with a tiny drop of raw honey if needed) and swallow it down followed by a glass of water.  I’m not going to lie, it does not taste pleasant.  And you’ll need to make sure you have something in your stomach because raw garlic can make you feel rather nauseous.

However, personal observation indicates that when I do this my symptoms tend to clear up faster than those around me who don’t take the garlic shot.

 

Using Herbal Teas

I'm just a big fan of herbal teas.  I’ve listed a couple of my favorite herbal books below and I’m a student of herbal remedies, not a practitioner. Please note that just because they are plants does not mean that precautions are not necessary when taking herbs.  This is especially true if you are using more than you would add to food.  Allergies and sensitivities can and do happen.  Some herbs are specifically not recommended if you are pregnant or nursing.  If you have any concerns about using herbs I suggest that you work with a certified herbalist. 

If you have a medicinal herb garden you can harvest them fresh. However, you’ll still want to dry them for use as fresh herbs are full of all of their constituent oils and can be overwhelming. Fresh herbs tend to be more potent than dry by a factor of 3 or more to 1.  I believe it's better to use them in their dry form so you can have all the benefits of the herb without getting an unpleasant overpowering taste.

If you don’t want to grow herbs or don’t have space, you can always purchase them dried and cleaned.  My favorite source is Mountain Rose Herbs.  

If you’re going to blend your own herbal remedies a part is simply a measure.  If you’re making a tiny bit you can use a Tablespoon or a small scoop.  If you’re making larger batches, which is what I do to make sure I’ve got it on hand, use a larger scoop or even a dry measuring cup.  

Brewing Teas

When brewing your herbs for tea I recommend a heaping teaspoonful of dried herbs added to 8-12 ounces of hot water. Steep this for 3-4 minutes and then strain and drink.  If needed you can add a little raw honey. 

Below are a few of my favorite herbs to keep on hand for winter remedies:

  • Sage - High in vitamin K, it’s reported to be beneficial for sore throats and bleeding gums. 
  • Rose hips - A good source of vitamin C, lycopene, and beta carotene, rose hips are  a good antioxidant-rich addition to the diet
  • Lemon peel - A beneficial antimicrobial and antibacterial substance, lemon peel is another good source of vitamin C, rich in antioxidants, and also provides some calcium, magnesium, and potassium.
  • Peppermint - A highly beneficial herb, peppermint is not only antibacterial and anti-inflammatory, studies also show it has antiviral properties. Drinking peppermint tea, hot or cold, can be helpful for sinus relief, headaches, and oral health.  In addition to drinking the tea, inhaling the steam from a cup of hot peppermint tea can be another way to use it for winter health support.
  • Spearmint - Another antioxidant-rich member of the mint family, spearmint is a good tea to settle the stomach and help with nausea. Like peppermint, it is also highly antimicrobial.  It can also be enjoyed hot or cold. 

About Chamomile 

Everyone thinks of chamomile as being a calming tea. Many people like to have it just before they go to bed to relax themselves. But not everyone can or should do that.  Some people are allergic to chamomile. 

One of the ways to know is if you are allergic to ragweed or peppermint. Those three things are all botanically related to each other so drinking chamomile tea is not going to be very restful or relaxing for your body. The good news is, there are so many beneficial herbs out there. If you can't do chamomile, you could try other relaxing herbs like vervain or linden.

 

Upper Respiratory Tea Blend

2 parts nettle leaf

1 part comfrey 

1 part mullein

1 part peppermint

1 part chamomile (see note above for allergies)

1/2 part coltsfoot 

1/2 sweet cinnamon stick

 

Sore Throat Soothing Tea Blend

2 parts Slippery elm

2 parts Licorice root

1 part Wild Cherry bark

 

Chelated Silver

 

 

Another good item to stock in your medicine cabinet is chelated silver.  Silver can be highly beneficial for boosting the immune system and has been shown to be effective against both bacterial and viral infections.  Silver appears to be supportive for sore throats and relieving upper respiratory and sinus

Amino Acid Support

 

 

When it comes to immune support (in any season, not just winter) amino acid therapy can be highly beneficial.  My dear friend and colleague Trudy Scott is the Food Mood Expert and the author of The Antianxiety Food Solution.   Trudy has a great article on amino acid support using GABA and theanine.  

Amino acids have so many uses.  I personally have used them for stress reduction and sleep support.  With Trudy’s help I was even able to use them to help me lower my fear response when it come to spiders.  But amino acids don’t only help you to feel better, they can be highly supportive for your immune system. They’re definitely a great addition to your medicine cabinet.

 

Resources

 

Books: 

Other Items:

 

[expand title="Sources"]

A Modern Herbal | Sages".  Botanical.Com, 2021, http://botanical.com/botanical/mgmh/s/sages-05.html#com.

Abuelgasim, Hibatullah et al. "Effectiveness Of Honey For Symptomatic Relief In Upper Respiratory Tract Infections: A Systematic Review And Meta-Analysis".  BMJ Evidence-Based Medicine, vol 26, no. 2, 2020, pp. 57-64.  BMJ, doi:10.1136/bmjebm-2020-111336.

Arreola, Rodrigo et al. "Immunomodulation And Anti-Inflammatory Effects Of Garlic Compounds".  Journal Of Immunology Research, vol 2015, 2015, pp. 1-13.  Hindawi Limited, doi:10.1155/2015/401630.

Ashfaq, F et al. "THERAPEUTIC ACTIVITIES OF GARLIC CONSTITUENT PHYTOCHEMICALS ".  Biological And Clinical Sciences Research Journal, vol 2021, no. 1, 2021, pp. e007-e007., http://bcsrj.com/ojs/index.php/bcsrj/article/view/53. 

Bardaweel, Sanaa K. et al. "Chemical Composition, Antioxidant, Antimicrobial And Antiproliferative Activities Of Essential Oil Of Mentha Spicata L. (Lamiaceae) From Algerian Saharan Atlas".  BMC Complementary And Alternative Medicine, vol 18, no. 1, 2018.  Springer Science And Business Media LLC, doi:10.1186/s12906-018-2274-x. Accessed 28 June 2021.

Buist, H.E. et al. "Derivation Of Health Effect Factors For Nanoparticles To Be Used In LCIA".  Nanoimpact, vol 7, 2017, pp. 41-53.  Elsevier BV, doi:10.1016/j.impact.2017.05.002.

Eccles, R. et al. "The Effects Of Menthol Isomers On Nasal Sensation Of Airflow".  Clinical Otolaryngology, vol 13, no. 1, 1988, pp. 25-29.  Wiley, doi:10.1111/j.1365-2273.1988.tb00277.x.

Galdiero, Stefania et al. "Silver Nanoparticles As Potential Antiviral Agents".  Molecules, vol 16, no. 10, 2011, pp. 8894-8918.  MDPI AG, doi:10.3390/molecules16108894.

Goos, Karl-Heinz et al. "Wirksamkeit Und Verträglichkeit Eines Pflanzlichen Arzneimittels Mit Kapuzinerkressenkraut Und Meerrettich Bei Akuter Sinusitis, Akuter Bronchitis Und Akuter Blasenentzündung Im Vergleich Zu Anderen Therapien Unter Den Bedingungen Der Täglichen Praxis".  Arzneimittelforschung, vol 56, no. 03, 2011, pp. 249-257.  Georg Thieme Verlag KG, doi:10.1055/s-0031-1296717. 

Guimarães, Rafaela et al. "Targeting Excessive Free Radicals With Peels And Juices Of Citrus Fruits: Grapefruit, Lemon, Lime And Orange".  Food And Chemical Toxicology, vol 48, no. 1, 2010, pp. 99-106.  Elsevier BV, doi:10.1016/j.fct.2009.09.022. 

Gupta. "Chamomile: A Herbal Medicine Of The Past With A Bright Future (Review)".  Molecular Medicine Reports, vol 3, no. 6, 2010.  Spandidos Publications, doi:10.3892/mmr.2010.377. 

Jeremiah, Sundararaj S. et al. "Potent Antiviral Effect Of Silver Nanoparticles On SARS-Cov-2".  Biochemical And Biophysical Research Communications, vol 533, no. 1, 2020, pp. 195-200.  Elsevier BV, doi:10.1016/j.bbrc.2020.09.018. Accessed 28 June 2021.

Kinoshita, Emiko et al. "Anti-Influenza Virus Effects Of Elderberry Juice And Its Fractions".  Bioscience, Biotechnology, And Biochemistry, vol 76, no. 9, 2012, pp. 1633-1638.  Oxford University Press (OUP), doi:10.1271/bbb.120112.

Koczka, Noémi et al. "Total Polyphenol Content And Antioxidant Capacity Of Rosehips Of Some Rosa Species".  Medicines, vol 5, no. 3, 2018, p. 84.  MDPI AG, doi:10.3390/medicines5030084.

Mármol, Inés et al. "Therapeutic Applications Of Rose Hips From Different Rosa Species".  International Journal Of Molecular Sciences, vol 18, no. 6, 2017, p. 1137.  MDPI AG, doi:10.3390/ijms18061137. 

Miyake, Yoshiaki, and Masanori Hiramitsu. “Isolation and extraction of antimicrobial substances against oral bacteria from lemon peel.”  Journal of food science and technology  vol. 48,5 (2011): 635-9. doi:10.1007/s13197-011-0330-3

PARK, HO-WON et al. "Antimicrobial Activity Of Isothiocyanates （Itcs） Extracted From Horseradish （Armoracia Rusticana） Root Against Oral Microorganisms".  Biocontrol Science, vol 18, no. 3, 2013, pp. 163-168.  The Society For Antibacterial And Antifungal Agents, Japan, doi:10.4265/bio.18.163. 

Review, Traditional. "Traditional And Modern Uses Of Natural Honey In Human Diseases: A Review – Vitamin Agent".  Vitaminagent.Com, 2021, http://vitaminagent.com/traditional-and-modern-uses-of-natural-honey-in-human-diseases-a-review/.

Sidor, Andrzej, and Anna Gramza-Michałowska. "Advanced Research On The Antioxidant And Health Benefit Of Elderberry (Sambucus Nigra) In Food – A Review".  Journal Of Functional Foods, vol 18, 2015, pp. 941-958.  Elsevier BV, doi:10.1016/j.jff.2014.07.012. 

Souza, Fábia Valéria M. et al. "(−)-Carvone: Antispasmodic Effect And Mode Of Action".  Fitoterapia, vol 85, 2013, pp. 20-24.  Elsevier BV, doi:10.1016/j.fitote.2012.10.012.

Thosar, Nilima et al. "Antimicrobial Efficacy Of Five Essential Oils Against Oral Pathogens: An In Vitro Study".  European Journal Of Dentistry, vol 07, no. S 01, 2013, pp. S071-S077.  Georg Thieme Verlag KG, doi:10.4103/1305-7456.119078. 

Y, Rakover et al. "[The Treatment Of Respiratory Ailments With Essential Oils Of Some Aromatic Medicinal Plants]".  Harefuah, vol 147, no. 10, 2008, p. ., https://pubmed.ncbi.nlm.nih.gov/19039907/

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Guide To Freezing Food: What You Can And Can’t Put In The Freezer

by bread, dairy, drinks, eggs, food storage, food waste, fruit, herbs and spices, jelly/jam, left overs, meat, nuts

Did you know that the United States is the global leader in food waste? In fact, nearly 40% of the US food supply is wasted each year. That’s approximately 133 billion pounds and $161 billion worth of food.

According to the US Department of Agriculture (USDA), food spoilage is one of the main reasons why Americans throw out food. So how do we tackle food waste? The USDA suggests improving labeling, food storage, cooking methods, among others. 

To help with the movement against food waste, let’s talk about one of the greatest inventions that can help avoid spoilage– the freezer!

Here’s some food for thought: freezing is one of the oldest and safest methods to preserve food, with no chemical preservatives needed. However, many of us are not sure how to properly freeze food.

Which food is safe to freeze? How long can you freeze food? Is it okay to refreeze thawed meat?

Print and stick these guidelines on your fridge door for every family member’s reference: 

Food you can freeze

 

Truthfully, You can freeze almost any food, except for canned food or eggs in shells . Canned foods may be frozen once the food is out of the can. 

  • Baked goods – Be sure to wrap it in parchment paper before you wrap it in plastic or foil. If possible, consider storing in glass containers.
  • Cheese – If it is brick or shredded cheese, such as cheddar, Colby, Monterey Jack
  • Dairy – Be aware that cottage cheese, cream cheese, sour cream, etc. can be a little more liquidy after thawing.
  • Raw eggs – It is not safe to freeze raw eggs in the shell.  Eggs can be frozen either just the yolks beaten together, just the whites beaten together, or yolks and whites beaten together and then put in the freezer. Frozen whites will not loft after thawing. Be sure to label your package with the number of eggs. These are best for omelets, quiche, or baking.
  • Guacamole – Be prepared to eat it all when you thaw it because it turns brown pretty quickly (i.e., freeze in small containers).
  • Herbs (fresh) – Wash and dry thoroughly before freezing. You can also mince and put into an ice cube tray with some oil to make herbed oils for cooking or roll into butter and freeze this compound butter for cooking.
  • Honey – Theoretically, honey lasts a v-e-r-y long time, so there’s no need to do that.
  • Hummus – Fresh hummus is so much better.
  • Jam – Most jams are store-bought and shelf-stable. Otherwise, I’m assuming that you’re making your own and simply don’t want to process it. In that case, make sure there is some expansion room at the top of the container (this is called headspace).
  • Margarine – You can freeze it, but I DON’T recommend eating margarine! 
  • Cow milk – Pour a little out of the container to allow for freezer expansion
  • Nuts – A freezer is a perfect place to store them because they don’t go rancid quickly from all of their natural oils.
  • Orange juice – Although it freezes better (i.e., won’t separate as much) in smaller containers, it needs to be stirred to bring back together after thawing.
  • Salsa – You need to make sure there’s a little space at the top of the jar for the salsa to expand. Thaw fully and stir to combine before eating.
  • Wine – Technically yes, it supposedly does well in ice cube trays. I’ve had mixed success with this. My recommendation is to get a mother of vinegar, a vinegar crock, and use leftover wine for making vinegar instead.

Food you shouldn’t freeze

 

Some foods don't freeze well, such as mayonnaise, cream sauce, and lettuce. Cooked meat tends to dry out when frozen, so raw meat and poultry will maintain their quality longer in the freezer.

  • Almond milk – It separates, and the texture is pretty gross!
  • Coconut milk – It’s best for baking or including in something else. I don’t like the way it tastes/feels after it’s been frozen
  • Deep-fried food – You’ll lose that nice crisp and make them soggy
  • Cream-based products such as sour cream – The texture will change. Frozen sour cream is best used in cooked dishes
  • Mayonnaise – The texture can be a bit off after it’s frozen. But mayonnaise is so easy to make at home that I suggest having the ingredients on hand rather than freezing it.
  • Soft cheese – Brie and camembert can be technically frozen, but their consistency changes after thawing. Goat cheese seems to freeze okay, but the flavor may change slightly.
  • Cooked pasta – If it’s not al dente, it could become mushy and disintegrate when you reheat it
  • Gravy – As long as it is flour-based. Cream or milk-based gravies will not freeze well
  • Vegetables with high water content – These foods can become soggy and water-logged when thawed.
  • Salad – Does not freeze well

How long can you keep food in the freezer?

 

According to FoodSafety.gov, “frozen foods stored continuously at 0 °F or below can be kept indefinitely.” Note that the guidelines for freezer storage below are for quality only. 

  • Hotdogs, bacon, sausage – 1-2 months
  • Luncheon meat – 1-2 months
  • Hamburger and other ground meats – 3-4 months
  • Fresh beef, lamb, and pork – 4-12 months
  • Cooked, store-wrapped ham – 1-2 months
  • Fresh whole chicken –  One year
  • Raw eggs – One year
  • Soups and stews – 2-3 months
  • Leftovers, such as cooked meat and poultry – 2-6 months

Food Safety During Power Outage

 

During a power outage, the refrigerator can keep the food safe for up to 4 hours. It’s safe to discard refrigerated perishable food such as meat, poultry, fish, eggs, and leftovers after 4 hours to avoid food poisoning. 

You may also want to keep a nickel in your freezer to let you know just how much the contents thawed during a power outage. Put a cup of water in the freezer. Once it’s frozen place a nickel on top of it.  If the power goes out the nickel let’s you know if your food stayed frozen. When you look at the cup after a power outage if the nickel is below the surface of the ice (or even, sadly, at the bottom of the cup) that let’s you know your freezer defrosted significantly and the items in it thawed and then refroze. They are most likely no longer safe to eat and should be thrown out. ⁠

Easy & healthy freezer meal recipes

 

If you’re looking for ideas on how to fill your freezer, refer to my Fast Fun Freezer Meals class. Get the information and recipes you need to prepare for a week’s worth of dinner — ready to put in the freezer in less than 90 minutes!

Do you have freezing or any food-related questions? Follow me on Instagram @theingredientguru; I’d be glad to reply to your comments! 

Sources:

  •  https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts
  • https://www.usda.gov/foodwaste/faqs
  • https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/freezing-and-food-safety
quinoa tabbouleh - delicious recipe

Quinoa Tabbouleh

by gluten free, grains, herbs and spices, protein, recipes, vegetarian

Tabbouleh is a Middle Eastern salad dish; it makes a great meal when paired with falafel (fried chickpea patties), dolmas (stuffed grape leaves), hummus and other Middle Eastern or Mediterranean food items. It's primary ingredient is cracked bulgur wheat, something that is not allowed for those who cannot eat gluten. In order to make a version of tabbouleh that would be suitable for a gluten free diet I've substituted quinoa as the base.

Quinoa is a gluten free grain.  Actually it's a pseudo-grain.  Quinoa has a lot of fiber, and is high in B vitamins, calcium and iron. It also has balanced amino acids which gives it a good protein profile. Before you use quinoa you'll need to wash it (unless you buy pre-washed).  This is because the outer coating has saponins on it. If they don't get washed off they will make the quinoa taste soapy. When cooking quinoa the ratio is pretty much the same as rice, two cups of water to one cup of grain, simmered for 14-18 minutes.

Most tabbouleh is made with parsley and mint.  In this recipe I exchanged the mint for cilantro which makes a delicious change and gives it a bit of a kick.  Rich in phytonutrients, fiber, iron and magnesium the cilantro adds even more to the nutrient profile of this recipe.

This is one of my family's favorite summertime recipes.  Easy to make it's delicious as a side dish or it makes a great part of a composed salad plate.

Quinoa Tabbouleh
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Ingredients
  1. 2 C. cooked quinoa
  2. 1 C. finely minced cilantro
  3. ½ C. minced parsley
  4. 1 clove garlic minced
  5. 1 t. sea salt
  6. 1 C. cherry tomatoes – halved
  7. 1 red pepper, small dice
  8. 3 scallions, mostly white part, minced
  9. 3 T. fresh lemon juice
  10. 2 T. olive oil
  11. ¼ C. pine nuts
Instructions
  1. Mix all ingredients together
  2. Stir well
  3. Add fresh ground pepper to the top
  4. Enjoy!
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
best cinnamon

How To Choose The Best Cinnamon?

by health, herbs and spices

Can you smell it? The apple pie roasting in the oven on a cold winter’s night? 

Some of the fondest memories of my childhood involved a spice that in many parts of the country defines classical Americana, Cinnamon.   What some don’t know is that cinnamon can do more for us than create the sweet scent of our childhood.  It has been used for centuries in traditional Asian medicines. 

Today it has become fairly well known in herbal medicine and for good reason.  The bark we love dried up and ground for cooking has powerful medicinal qualities.  In fact, Cinnamon has scientific evidence as a natural treatment for diabetes, and metabolic syndrome in addition to being an antibacterial agent and antioxidant.

Types of cinnamon

There are over 250 species of the cinnamon plant, of which four are used as the spice we know as Cinnamon.  When it comes to the therapeutic potential of Cinnamon there are two species to consider.  You may have noticed this at the grocery store when you looked for some in the spice aisle where you find “common” Cinnamon, often marked as Cinnamon, and another type of Cinnamon, marked as Ceylon cinnamon, also known as true cinnamon, Sri Lankan cinnamon, or by its botanical name Cinnamomum zeylanicum.

Ceylon cinnamon is considered by traditional herbalists and culinary aficionados as the most authentic of cinnamon. 

Which is the best cinnamonHow to choose cinnamon

In addition to its more authentic sweeter taste, Ceylon cinnamon is also the superior cinnamon when it comes to its therapeutic uses.  The reason for this has to do with a chemical found in cinnamon (and a variety of other foods and spices we eat) called coumarin and its toxicity to your liver via the Cytochrome P450 detoxification system. 

“Common” cinnamon has a high amount of coumarin yet Ceylon cinnamon often has little to none of it which makes it safe to use in therapeutic dosages.  At first glance, this may seem alarming but think of this system as one of the ways that our bodies take certain foods, medicines, and herbals and turn them into a form that our body can make use or get rid of.  Without it, many well-known plants, foods, and medicines would be toxic to our bodies.  You may have heard of this system before and not even knew it as it’s the system in our liver behind grapefruit juice’s impact on a variety of medications.   

Why choose Ceylon

Considering that “common” cinnamon can contain up to 1,000 times more coumarin than Ceylon cinnamon, it puts a lot of pressure on respectable herbal companies to use it in medicinal formulations and this helps to drive up the price compared to “common” cinnamon.  

The price of Ceylon cinnamon is a reason why most processed food manufacturers use “common” cinnamon more.  One study showed that out of a variety of bakery and cereal products, the highest coumarin came from cinnamon and the cinnamon used was the “common” variety. 

If you have considered using cinnamon for its therapeutic potential, or if you just love the spice like I do and find yourself putting it in everything, then do your liver and tongue a favor and check to make sure you are purchasing Ceylon cinnamon. Oh and add crummy quality cinnamon to the list of reasons why it’s better to just stick to your own home cooked foods and kick the processed food habit. Don't put that extra stress on your liver.

 

[expand title=”Sources”] 

Abraham, K., et al. (2010). Toxicology and risk assessment of coumarin: focus on human data. Molecular Nutrition & Food Research, 54(2), 228-239. 

Blahová, J., & Svobodová, Z. (2012). Assessment of Coumarin Levels in Ground Cinnamon Available in the Czech Retail Market. The Scientific World Journal, 2012, 263851.

Fentem, J. H., Hammond, A. H., Garle, M. J., & Fry, J. R. (1992). Toxicity of coumarin and various methyl derivatives in cultures of rat hepatocytes and V79 cells. Toxicology In Vitro: An International Journal Published In Association With BIBRA, 6(1), 21-25.

Kiani, J., & Imam, S. Z. (2007). Medicinal importance of grapefruit juice and its interaction with various drugs. Nutrition Journal, 6, 33. 

Medagama, A. B. (2015). The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials. Nutrition Journal, 14, 108.

Nabavi, S. F., et al. (2015). Antibacterial Effects of Cinnamon: From Farm to Food, Cosmetic and Pharmaceutical Industries. Nutrients, 7(9), 7729–7748.

Ranasinghe, P., et al. (2013). Medicinal properties of “true” cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine, 13, 275. 

 

[/expand]

Terrific Health Benefits Of Turmeric

by health, herbs and spices, Uncategorized

Officially known as Curcuma longa, turmeric is an herb that has been used for thousands of years. You can use this incredibly tasty spice with a variety of foods and it even provides several important health benefits.

What Is Turmeric?

Native to India and related to the ginger plant, turmeric is the primary spice used in the Indian dish known as curry. Often available at ethnic grocery stores, sometimes at larger traditional grocery stores, it's best to use turmeric when it's fresh since the essential oils are more powerful. Fresh turmeric, however, doesn't last long and must either be consumed quickly, frozen, or made into powder form.

Health benefits of turmeric

Turmeric provides several incredible health benefits and may play a part in preventing many diseases. The bioactive compounds, called curcuminoids, are largely responsible for the health benefits of turmeric:

  • natural anti-inflammatory properties
  • highly antioxidant
  • improves brain function
  • may lower the risk of cardiovascular disease
  • may potentially help prevent certain cancers
  • when applied in paste form may help promote the healing of wounds and bruises

Tasty ways to use turmeric

Most often we think of turmeric as it is used in curries, but there are many ways to enjoy it. Incorporating healthy ingredients into scrambled eggs or a tasty frittata is easy when you add turmeric. It works well with nearly all types of veggies, particularly cauliflower. Rice, stews, soups, desserts, and tea are all delicious when turmeric is added to the recipe. Turmeric is even used in juices and different types of smoothies.

Turmeric is an incredible herb that can be used fresh or in powder form. It offers a rich, distinct flavor to dozens of dishes and may be instrumental in preventing many serious health conditions. Keeping fresh or powdered turmeric in the kitchen is a great way to add rich flavor to foods you enjoy while providing many potential health benefits.

 

Mushroom Curry
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Ingredients
  1. 1 cup coconut milk
  2. 2 roma tomatoes, diced (keep liquid)
  3. 1/2 tsp turmeric powder
  4. 1 1/2 tsp coriander powder
  5. 1 tsp grated fresh ginger
  6. 1/2 tsp fresh ground black pepper
  7. 4 coves garlic, minced
  8. 1 medium onion, diced
  9. 2-4 tbsp coconut oil
  10. 2 large portobello mushrooms, diced bite size
  11. 2 zucchini, diced bite size
  12. 2 yellow squash, diced bite size
  13. 2 cups snap peas diced
  14. 1 bell pepper, diced
  15. 1 eggplant diced
  16. 1 tsp sea salt
  17. 2 tbsp cashews, divided
  18. 2 tbsp cilantro, minced
Instructions
  1. Mix together cumin, coriander, turmeric, and black pepper and set aside
  2. Place eggplant into a bowl and sprinkle with salt to sweat
  3. Set aside to sit for one hour, rinse before using
  4. Add 2 tbsp coconut oil to pan
  5. Add onion and saute until starting to soften
  6. Add garlic and ginger and cook 2 minute
  7. Add spices and stir well for 1 minute
  8. Add tomatoes and liquid
  9. Add mushrooms and stir well, cook 1-2 minutes, add more coconut oil if needed
  10. Add vegetables and cook 2-3 minutes
  11. Add coconut milk, bring to a boil, reduce heat, cover and simmer 15 minutes or so until vegetables are tender
  12. Add sea salt
  13. Serve over basmati rice
  14. Garnish with cilantro and cashews
  15. Top with quick mango pickle if desired
Adapted from Curry In A Hurry
Adapted from Curry In A Hurry
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

 

Quick Mango Pickle
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Ingredients
  1. 3 ripe but firm mangos, peeled, seeded, and diced
  2. 1/2 tsp turmeric powder
  3. 1/2 tsp paprika
  4. 1 clove garlic, minced
  5. 1/2 tsp sea salt
  6. 2 tbsp coconut oil
  7. 1/2 tsp mustard seeds
  8. 1/2 tsp urad dal
  9. pinch chili powder
  10. 1 tbsp apple cider vinegar
Instructions
  1. heat oil
  2. add mustard seed and urad dal and cook 1 minute
  3. add garlic and cook 1minute
  4. add turmeric, paprika, and chili powder, stir well
  5. reduce heat
  6. add mango and vinegar, cover and simmer on low 20 minutes or until soft and well combined
Notes
  1. keeps well in the fridge for 2-3 weeks
Adapted from India Today
Adapted from India Today
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

 
Sources:

Grover, A.K. and Samson, S.E. Benefits of antioxidant supplements for knee osteoarthritis: rationale and reality. Nutr J. 2016; 15: 1.nPublished online 2016 Jan 5. 

McClees, Heather. One Green Planet. How to heal cuts and wounds with turmeric. 2017 Feb 8.

Nagpal, M and Sood, S. Anti-inflammatory and Anti-oxidant Properties of Curcuma longa (Turmeric) Versus Zingiber officinale(Ginger) Rhizomes in Rat Adjuvant-Induced Arthritis. J Nat Sci Biol Med. 2013 Jan-Jun; 4(1): 3–7.

Ramirez-Tortosa, M.C., et al. Oral administration of a turmeric extract inhibits LDL oxidation and has hypocholesterolemic effects in rabbits with experimental atherosclerosis. Atherosclerosis. Volume 147, Issue 2, December 1999, Pages 371-378.

Shanmugam, M.K., et al. The Multifaceted Role of Curcumin in Cancer Prevention and Treatment. Molecules 2015, 20(2), 2728-2769.

 

 

 


Ingesting Essential Oils

by health, herbs and spices, immune system

Benefits of essential oils

As we grow and learn we come across new information.  Sometimes this information contradicts what we learned before. I want to take a moment and share my research and revised thinking around the practice of ingesting essential oils.  I'll start by sharing that I am neither an herbalist or an aromatherapist. My knowledge of the use of essential oils came from classes and self-study with some great books (see the resource list below). But I am not certified in either of those fields and this post is only meant to share my thinking about ingesting essential oils.
 
This post is also not a discussion of which brand of essential oils is better (and believe me there are a lot of them out there).  It's not a sales post, I'm not asking you to buy oils from me or from any supplier.  I'm also not endorsing any particular brand, seller, or distribution method.  I do, however, want to share what I believe to be very important information with you.  

What are essential oils

Essential oils are amazing.  These volatile aromatic plant elements, distilled from seeds, stems, bark, root, leaves, or flowers, are a form of aromatherapy.  Growing in usage and popularity it's becoming more common to hear of people using the oils for a wide variety of applications.  I use them personally and have enjoyed the benefits of their supportive properties.  

How to use essential oils

We have incorporated essential oils into our home, take small travel kits with us when we are on the road and feel that we have personally benefitted from their use.  I'm far from alone in that. Essential oils are enjoying a resurgence in use and many people not only enjoy using them (because they do smell great) but they also find them to be helpful.  Here are a few simple ways that essential oils can be added to a wellness routine:

  1. For calming and stress relieving benefits
  2. To soothe and warm muscles after a workout
  3. For an aromatic and invigorating lift
  4. To maintain clear airways and support breathing
  5. To soothe occasional skin irritations
  6. To use for a restful night's sleep
  7. To reduce the appearance of blemishes
  8. To reduce bloating or occasional indigestion

My story

I started, like many people, to use essential oils because I was looking for a more plant-based, non-chemical, low additive solution to a number of different things like artificial fragrances for home cleaning. The more I learned, the more oils we seemed to accumulate.  In the beginning, when I first began to use essential oils I learned that it was okay to use them internally.  So I did.  However the more I learned about essential oils the more I began to understand how potent they really are.  In response I limited which ones I was open to taking internally, severely reducing the number of oils that I was comfortable with using in this manner.  I was vocal with my family and others about not indiscriminately taking a wide range of oils internally.

As my studies continued I learned more information.  So that brings us to now…the reason I've written this post. I have changed my mind completely and no longer suggest or support taking any oils internally.  I have come to this viewpoint from several different sources:

Conversations about essential oils

Conversations with two friends and colleagues, Heather Kaminsky and Sarah Bearden, both of whom are licensed aromatherapists and who have cautioned against taking oils internally.  Essential oils are extremely potent extracts.  For example, it takes one pound of peppermint plant matter to make one-half ounce (15 ml) of essential oil.  Taking one drop internally is equivalent to drinking 28 cups of peppermint tea.  That can be very overwhelming for your system.

Both Heather and Sarah referenced the works of Robert Tisserand (recognized as one of the leading authorities on aromatherapy and essential oils). This prompted me to learn more about him and his work. I bought a number of his books and began reading them.   The more I read the more I realized that internal consumption of essential oils is not a good thing.  Many essential oils are highly antibacterial.  Taking them internally can impact your intestinal eco-system which is never a good idea.  The oils are potent enough that aromatic use and/or diluted external use (applied to the affected area or the bottoms of the feet for systemic absorption) are still highly effective.  Taking essential oils neat or undiluted should be done with caution because they are so potent.  Neat application can potentially eventually lead to overexposure and may cause you to develop a sensitivity.

Science and essential oils

Plain science.  Oil and water do not mix.  I know this.  I'm going to confess that I'm embarrassed that this never occurred to me.  I was following the advice and support of those I considered to be far more knowledgeable than I was and did not ever stop to think about or consider this for myself.  Oil and water do not mix.  Therefore adding essential oil to water and tossing it down doesn't dilute it in any way.  It's just a delivery system.  However essential oils by their very nature adhere to mucosal membranes.  This is part of why they are not good for your gut.  They're also not good for your mouth or any other sensitive mucosal membranes. 

In going back through many of the scientific studies I frequently refer to regarding using essential oils (and there are quite a few of them) the most common use, by far, is aromatically, topically is next.  I find very few that suggest oral usage.  Here are just a couple of studies, two for aromatic use and one for topical:

  1. Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office 
  2. The effects of lavender and rosemary essential oils on test-taking anxiety among graduate nursing students
  3. Application of orange essential oil as an antistaphylococcal agent in a dressing model

In doing my research I also looked at a couple of different aromatherapy organizations and their recommendations:

  • International Federation of Aromatherapists, “No Aromatherapist shall use essential oils for internal ingestion or internal application, nor shall any Aromatherapist advocate or promote such use of essential oils.“
  • Alliance of International Aromatherapists, “AIA does not endorse internal therapeutic use (oral, vaginal or rectal) of essential oils unless recommended by a health care practitioner trained at an appropriate clinical level. An appropriate level of training must include chemistry, anatomy, diagnostics, physiology, formulation guidelines and safety issues regarding each specific internal route (oral, vaginal or rectal). Please refer to the AIA Safety Guidelines for essential oil use.”  

Furthermore, it turns out that some oils are hepatotoxic, toxic for the liver; even external application is not suggested for their use.  Those oils have been banned and are not common nor easy to find.  Other oils can be significantly dangerous when ingested.  The following essential oils should never be taken internally: Aniseed, Basil, Bay, Cassia, Cinnamon, Clove, Fennel, and Tarragon.  

In one case there is a report of “A near-fatal case of high dose peppermint oil ingestion.”  

mint-1549247_1920

Although peppermint can be a supportive essential oil, when taken to excess (especially internally) it can be harmful.  It's important to note that too much of anything can be bad for you.  If a little bit is helpful it doesn't mean that a lot is better.  In some cases, as shown by the study listed above, too much can indeed be very harmful.  

Because I don't want you to be concerned about the idea that peppermint oil may kill you I'd like to share the following beneficial uses:

– easing stomach aches
– easing headaches
– soothing respiratory tract function
– soothing sore muscles
– stimulating the scalp
– boosting energy and wakefulness
– cooling and supportive for reducing fever

Drink this not that

If you want the benefit of herbs and plants and want to be able to take them internally the best possible way to do this is through the use of herbal teas.  These provide far less potency than essential oils but they are no less effective.  For example, while mint essential oil may help relieve some of the pressure and discomfort related to a headache, that's when it's applied externally to the temples or the base of the neck.  

For internal support, mint tea can also be effective as noted in this article:  Spearmint: A New Natural Antimigraine Remedy – A Personal Anecdote with Spearmint (Mentha spicata) as Migraine Prophylaxis.

Screenshot 2016-09-06 13.02.43

Other herbal teas that can be highly supportive of a variety of health needs including:

  • ginger tea – helpful to prevent or reduce the discomfort of nausea, also supportive for bloating or digestive distress
  • rooibos tea – highly antioxidant, drinking this tea may be helpful for those with eczema
  • dandelion tea – natural support for the liver, dandelion tea is also believed to help support bile production and digestion
  • chamomile tea – well known as a calmative, this tea can be supportive for reducing stress and many people find it helpful for sleep
  • raspberry leaf tea – considered beneficial for oral health including soothing canker sores and gingivitis, it's also believed to be supportive for anemia and leg cramps

I want to offer a caution as well.  In all cases, you need to realize that just because these are plants does not mean that they are harmless.  Herbs (and other plants) and their distillations can be highly potent and may have a significant impact on the body.  They cannot be taken indiscriminately.  

Having said that I don't believe that having multiple cups of herbal tea is bad for you (unless you are sensitive to any of the ingredients).  I also know that I have benefitted, from using both herbal concoctions and essential oils.  They can be used effectively but it must be done with caution.

In conclusion, I like essential oils, I have personally found them to be useful.  However, I strongly advise against taking them internally. If you want to make use of the beneficial support of plants on an internal basis I would suggest you consider drinking herbal teas instead. 

Books

These are some of my favorite herbal and aromatherapy books.  I have learned a lot from them but again this is all self-study and does not indicate certification.

Please note that the books listed are Amazon links and, at no extra cost to you, if you purchase through these links I may receive a small commission.

Is It Coriander Or Cilantro?

by garden, herbs and spices

Many people may not realize that coriander and cilantro are actually the same thing. An herb that is part of the same botanical family as carrots and parsley. Sometimes it's even referred to as either Chinese or Mexican parsley.

Can you taste it?

Coriander and cilantro are actually both part of the same plant. Cilantro refers to the leaves while cilantro is the seeds. Cilantro is used a lot in Mexican and Tex-Mex cuisine but can also be found in Middle Eastern dishes.  One of my favorite ways to use it is in Quinoa Tabbouleh. Coriander is also used in Mexican dishes but also tends to feature heavily in curries.  Adding it to a stew or soup is a great way to spice it up and add a new level of flavor.

One of the most unusual things about cilantro is the taste. While many people love and enjoy it, there are those to whom it tastes soapy. It turns out this may be due to a particular genetic trait. They examined this on SciShow

Why Does Cilantro Taste Like Soap

Health benefits

In addition to being tasty, cilantro and coriander have some wonderful health benefits.  High in vitamin K, A, and C, as well as folate and potassium. It's also a powerful detoxifier and anti-inflammatory herb.  And it is being studied for it's ability to lower cholesterol and blood pressure while supporting cardiovascular health.

The infographic below lists some more health benefits for this amazing herb.  Easy to grow at home, put it in an 8-10″ deep pot in a sunny, easterly or southerly window.  Plan new seeds every two to three weeks to ensure a constant supply of cilantro.  Let some go to seed in order to harvest coriander.

coriander

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Infographic courtesy of http://www.medicinalplants-pharmacognosy.com/