Spring Herbal Classes Happening Soon!

THESE CLASSES ARE FROM 6:30-8:30PM AT MANISTONE- THE GATHERING ROOM. 507 BAKER ST. UNIT 215.
Call me or email me if you are interested! It's going to be fun.

Kabocha Squash Soup- Vedic Style

This ruggedly cute squash packs a flavor punch! Full of nutrients and belly warming nourishment, this is one of my winter favorites. It is loaded with vitamin C, beta carotenes, and all the goodness of the autumn harvest. My favorite squashes have edible skin. Like most fruit and vegetables, the greatest nutrient density of squash, lies in the skin. Make sure to always buy organic or spray-free produce for this reason. It’s a little ridiculous to throw these choicest veggie cuts away! On the other hand, if you can only find conventional produce, make sure to skin them, for this is where the pesticides and other toxins are concentrated.

Added into this soup are warming Ayervedic herbs. These medicinal herbs are known in the west as simply spices, but if one begins to research these plants, the wisdom of the Indian pharmacopeia and culinary tradition, is illuminated. As Hippocrates said “Let food by thy medicine, and medicine be thy food.”

Just for fun let’s look at these delicious spices in a little more depth.

Fenugreek-

In traditional Chinese medicine, fenugreek is prescribed for kidney abnormalities and related problems such as backache, liver ailments, loss of libido, impotence, premature ejaculation, testicular pain, hernias, painful menstruation, menopausal symptoms, lymphadenitis, microbial and fungal inections and edema of the legs. In Ayurvedic medicine it is used for rejuvenation, as an aphrodisiac, a diuretic, for digestive complaints, dyspepsia, coughs, colic, bronchitis, constipation, gout, arthritis, elargement of liver and spleen and as a breast enhancer. Externally fenugreek acts as an emollient and is used as a poultice for local inflammation of the skin, cellulitis, boils, ulcers, abscesses, burns, eczema, dermatitis and chapped lips, the poultice being prepared by soaking the powdered fenugreek seeds in hot water.. It is also one of the best and most commonly recommend herbs to stimulate milk flow in breastfeeding mothers.

Tumeric-

Tumeric is becoming world renowned or its anti-inflammatory properties. It is used as a carminative and stomachic in the treatment of digestive disorders such as flatulence, bloating, and appetite loss. Turmeric is used internally as boiled powder, fresh juice, and confection and externally as paste, oil, ointment, and lotion. It is also applied topically for ulcers, wounds, eczema, and inflammations. In both the Ayurvedic and Siddha systems of medicine, a turmeric paste is used topically to treat ulcers and scabies. It has been used in Indian households for its antibacterial action, and to prevent bacterial infections on wounds. Turmeric also has a long history of use for its anti-inflammatory and antiarthritic effects. As in India, it is used in China, Japan, and Korea for a range of indications including, Amenorrhea. Turmeric has been investigated for its cholagogous influence on the secretion of bile, pancreatic, and gastric juices. It is currently being evaluated for its anticarcinogenic and antimutagenic properties.

Cumin-

Is reported: to reduce superficial inflammation and pain; aid and normalize digestion; reduce pain experienced during indigestion, flatulence, and bloating; purifies blood; act as a female tonic by reducuing inflammation of the uterus; helps to stimulate milk flow; acts as a aphrodisiac; and reduces itchy skin.

Although there are more spices called for in this recipe, this gives all of you lovely readers, an idea of the power of spices. Almost all spices are also herbal medicines. The alkaloid and medicinal complexity of spices is imparted through their flavor. A meal rich with flavor complexity (i.e. one that includes salty, sweet, acidic, bitter, astringent, and spicy) will be a meal rich in nutrient density. In the right proportions these flavors highlight and uplift one another.

So, with out further ado……

Ingredients-

• 1 Kabocha Squash- cubed with the skin on & seeds removed
• 2 large white or yellow onions
• ½ cup cultured butter
• 3-4 tbsp full mineral salt (Celtic, Himalayan, Realsalt from Utah ect.)
• 2 tbsp whole fenugreek seeds
• 2 tbsp curry powder (almost all curry powder contains tumeric powder
• Optional- 1-2 tsp tumeric powder (add more if you are wanting greater anti-inflammatory and immune building benefits)
• 1 tsp cumin seeds
• 3 large garlic cloves
• 4 bay leafs
• Large tea kettle of water (optional)

Preparation-

Cube the squash with a big, hearty knife. You can save the seeds for toasting another time or compost. Slice onions and mince garlic. Heat large tea kettle of water .

In thick bottomed soup pan, melt butter. Once melted add onions, fenugreek seeds, cumin seeds, salt, and garlic. Stir until aroma begins to become pronounced. Add curry powder and stir well. Once onions are soft and slightly translucent, add the cubed squash cover thoroughly in onion/spice mixture. Cook together for 5-10mins to drive the flavors into the squash.

To speed the process of turning this into soup, add hot water from kettle until all of mixture is covered by 1-2inches of water. Cover and heat for 30 minutes or until squash in tender. Once the squash is tender, turn off the heat, and wait for the concoction to cool sufficiently for blending. Remove bay leafs, and blend away. (I often return the bay leafs to the soup once blended for further flavor enhancing.) Reheat to desired temperature, and consume with gusto.

For extra comfort in the dark winter months or when feeling emotionally tender serve with raw cheddar cheese melted over rye sourdough bread. Soooooooo Gooooood!

A Very Comforting Baked Oatmeal Dish

This is an imaginative approach to oatmeal that a friend of mine, Katy, invented while needing an inexpensive nutritionally sound breakfast that could be eaten on the go. From her gastronomical adventures came this scrumptious masterpiece. Baked oatmeal, what dull name for a wonderfully delicious and hearty breakfast (or anytime treat!) I also like that this dish is a healthy approach to breakfast baked goods. I am personally not a fan of pastries. They make me sleepy, bloated, and grumpy. I almost always need to crash in the afternoon, if I have eaten refined carbs in the morning. This dish however leaves me feeling full, energized, and happy. It is also always a hit, morning or evening! All the folks I have cooked this for love the warm nourishing oats, spiced with tart apples, cinnamon, vanilla, and some good old warming comfort.

This recipe is a perfect example of traditional cooking methods applied in new and interesting ways. The oldest known cultivated oats were found in caves in Switzerland that are believed to belong to the Bronze Age. For the last couple thousand years they have been carried by trade all through Europe, Russia, and North America. Oats has been a traditional food in the northern isles of Europe for thousands of years. I feel a connection to my ancient Celtic grandmothers through this cereal grain.

Our ancestors understood how to cook and work with the food that they grew to best utilize the nourishment available. There was literally countless generations of observation error to find the foods that offered the greatest nourishment, and wisdom of how to properly prepare these foods to access this nourishment. These ancient ones didn't have much leeway when it came to survival. Preparedness as well as, utilizing the cultural wisdom of their elders, ensured not just survival but ability to thrive. There were recipes passed down through the generations not just because they tasted good, but because they were nourishing and healing.

What many of us today don’t realize is that whole grains, while a traditional food and important nutrient source, also contains phytic acid an anti-nutrient. This acid blocks the uptake of many of the nutrients within whole grains. Traditional cooking practices from all over the globe, utilize soaking and fermentation, to remove the phytic acid from grains and legumes.

"Phytic acid is well documented to block absorption of not only of phosphorus, but also other minerals such as calcium, magnesium, iron and zinc. It also negatively affects the absorption of lipids and protein. I would guess that one reason this is true is because phytic acid also inhibits enzymes that we need to digest our food such as pepsin (which helps break down protein), amylases (convert starch into sugar for digestion) and trypsin (also used in protein digestion). While whole grains have a much higher mineral content than processed grains, we won’t get the full benefit of that nutrition if phytic acid blocks us from absorbing it."
from http://www.thenourishinggourmet.com/2010/09/phytic-acid-in-grains-and-legumes.html

Oats is especially high in phytic acid, and requires a longer soaking time than other grains. Our ancestors knew this and would soak and ferment their whole oats to remove the phytic acid. I only buy whole oats because they have a longer shelf life, and there is a reduced chance of rancidity. Once soaked over night, whole oats, cook in just a couple of minutes and is a super easy, nutritious, and quick breakfast.

As with all good recipes it is adaptable and can be shifted to ones personal preferences. I have slightly changed this recipe from what I first learned, and I hope you do as well.

Cheers to Katy!

Ingredients-

• 4 cups whole oats
• 2 tbsp whey, plain yogurt, kefir, buttermilk, or if you are allergic to dairy try apple cider vinegar or fresh lemon juice (check out http://thenourishingcook.com/1-whey-cool/ for more info on how to make whey yourself!)
• 1-2 cups raw milk or rice milk (Yes, I am a raw milk advocate, a story for another time!)
• 8 pastured organic eggs
• 2 tbsp vanilla extract
o ½ tbsp pumpkin spice powder ( OR 1tbsp cinnamon &1 tsp allspice & nutmeg)
• organic apples
• 1 ½ cups seasonal fruit (blueberries, peaches, bananas, raspberries, blackberries….)
• tbsp virgin raw coconut oil OR cultured organic butter
• ½ cup sunflower seeds
• ½ cup pumpkin seeds
• 2 pinches of salt
• stevia extract
• raw wild honey or raw agave

To make this dish WILD add one cup fresh elder berries, wild blueberries, huckleberries, 1/4 cup seeded rose hips, or any other wild crafted berry. (Remember the only the blue elderberries are edible, and they must always be cooked before consumption.)

Preparation-

Cover and soak the oats in warm water with 2 tablespoons whey or other choice of fermented goo for 7-24 hrs. I usually do this the night before.

Once you are ready to get hopping, pre-heat the oven to 415F. Take a large rectangle cake pan, add the coconut oil or butter to pan, and let heat in the oven until melted. This is a good thing to set the timer on 3 minutes for, especially if you are extra sleepy.

Core and slice apples very thin- 1/8th inch. Layer these on the bottom of the pan, once the coconut oil or butter is melted.

Strain the oats, until all of the obvious water is removed. Add the eggs, vanilla, spices, & salt. Mix well. Now is the time to use your best judgment, and I know its hard the first time, so keep it simple. Add 1-2 cups milk. If you add more milk it will be a bit more like custard, less milk will be a bit more like a cake. There is no way to go wrong here, just use your preferential judgment. I like it more on the custard side of things.

If you like stevia (and I do in this dish!) add as much as will sweeten to your taste. I don’t give an exact amount on this because every stevia powder and extract is different. There is no true consistency in my experience, and each person's palate has different sensitivity to this herb. I really like stevia with oats, the oats mellows out the “fake” sweet flavor that can sometimes be overwhelming with stevia. If you don’t like stevia sweeten to taste with a ¼ cup of agave. Add 1 1/2cups of seasonal fruit diced into nice bite size slices. Mix well, and pour concoction into the cake pan. Sprinkle on sunflower seeds, pumpkin seeds, or any other nuts you like on the top.

Bake at 415F for 40-50mins. Check with fork, and if the fork comes out clear, remove from heat, let cool & set for 5 minutes.

TO serve I recommend a heaping scoop, drizzled with honey and topped a good chunk of butter, cream, or a serious dollop of almond butter. Enjoy!




Health Facts about Oats-

Oat bran has the lowest GI at 50, rolled oats at 51 and good old porridge at 58 so eating any form of oats first thing in the morning will help to keep you going until lunchtime.

Oats are also jam-packed with essential vitamins and minerals, such as:

Calcium – essential for the immune system

Magnesium – needed for more than 300 biochemical reactions in the body!

Iron – transports oxygen and carbon dioxide to and from cells

Phosphorus – forms and maintains bones and teeth

Manganese – activates more than 20 enzymes and regulates blood sugar levels

Vitamin B5 – essential for your brain, your nerves, your hair and your skin

Folic acid – critical during pregnancy and essential for brain and nerve functions

And their high fiber content means your digestive system is stimulated and your cholesterol is kept nice and low.

Ginger-Mint Salad Dressing

This is a super easy dressing that is perfect for any garden salad, and is a great accompaniment for an Asian influenced dinner. Although it is just as fine for all occasions, and takes 2 minutes to make!

So simple and so good!

Ingredients-

• 30 grams fresh mint leaves (or 30 mint leaves there about)
• 1 large thumb of ginger (grated)
• ¾ cup of organic apple cider vinegar (with the mother)
• ¾ cup olive oil or grape seed oil
• 2 tbsp raw local honey
• 2 tsp salt (or to taste)
• 1 small garlic clove (minced)

Preparation-

Mince garlic and grate ginger. Measure out and add all ingrediants to blender. Blend until mint is thoroughly pulverized and the mixture looks a bit creamy.

Serve on favorite green salad.

A Delightful Seaweed Salad

This is a dish that is a little wild, daring, and super nourishing. I like to make it for dinner parties to introduce my friends and family to the exciting world of aqua botanicals. The health benefits of seaweed (or to those who are sensitive to the feelings of these underwater plants- aqua botanicals) are numerous. Almost all coastal cultures incorporated these mineral rich foods into their diets, and trade of different varieties of kelp was essential for the health of inland peoples. In fact these salt trade routes were maintained and protected by tribal law, and when war was affecting these areas, people would trade salt and kelp by night. Sea veggies offer an amazing amount of nutrients and minerals. In fact they have offer one of the broadest range of minerals of any food, including foliate, magnesium, iron, calcium, and of course iodine. Sea veggies also have a super high concentration of cancer and tumor fighting lignans.

In the last couple of years the importance of a healthy thyroid has been affirmed over and over to me. My mother is now thriving after a short bout with thyroid cancer, and a number of friends who are younger have already had thyroid issues. The more I have learned about the role of the thyroid, and the symptoms for what an out of balance thyroid looks like, I see that this is a significant issue effecting millions of people. One of the most essential nutrients for thyroid health is iodine. The iodine that comes in enriched table salt is vastly inferior from the iodine found in sea vegetables. I like to keep things simple by getting my micro & macro nutrients from whole, real foods. In this I trust Mother Nature over large chemical companies driven by an insatiable hunger for profits.


“The thyroid gland adds iodine to the amino acid tyrosine to create these hormones. Without sufficient iodine, your body cannot synthesize them. Because these thyroid hormones regulate metabolism in every cell of the body and play a role in virtually all physiological functions, an iodine deficiency can have a devastating impact on your health and well-being. A common sign of thyroid deficiency is an enlarged thyroid gland, commonly called a goiter. Goiters are estimated to affect 200 million people worldwide, and in all but 4% of these cases, the cause is iodine deficiency.” www.tidalgreens.com

This is a salad for strengthening the thyroid, nourishing the whole body, and supports conscious preventative health (while being super delicious).



Ingredients


• 1 cup of dried E3Live Aqua-botanical Sea Veggie Blend (www.e3live.com)

• 1/2 cup Arame (sea veggie found in health food stores)

(If you can’t access the E3Live Sea Veggie Blend than just use all Arame)


Dressing

• 1 thumb-size piece of Ginger

• 2 cloves Garlic

• ¼ cup Ume Plum Vinegar

• ¼ cup Raw Apple Cider Vinegar

• 1-4 tbsp Namu Shoyu (unpasteurized Tamari) or Tamari Sauce

• 1 tbsp Raw Honey

• ¼ cup Toasted Sesame Oil

• ¼ cup Olive Oil

• ¼ tsp Cayenne pepper (optional)

• ¼ cup Dulse Flakes


Garnish

• 5 Green Onions (finely sliced)

• ¼ cup un-hulled Sesame Seeds (toasted)


Preparation-

In medium to large bowl, hydrate sea veggies in spring or filtered water. They expand quite a bit, so make sure there is extra room in the bowl. Add at least a 5-1 water ratio. If the sea veggies drink up all the water add. Let sit for at least 15 mins.

Remove skin from ginger and grate. Measure out Ume Vinegar, Apple Cider Vinegar, Toasted Sesame Oil, Olive Oil, Dulse Flakes, and Honey into a good size glass jar (I prefer the liter size.) Shake vigorously. Set aside so that the flavors can mingle and get to know each other. Right before we top the sea veggies with the dressing, we will check on the saltiness of the dressing and then add the traditional fermented soy product, Namu Shoyu. That is why we wait to add more salty flavor until the end!

Drain the sea veggies and press additional water out of them. Put into serving bowl. Add dressing to taste and toss. Let mixture marinate (if you have the time) for 15-30mins.

Finely slice green onions. Toast the sesame seeds in a skillet, watching carefully and stiring often, until they are a light golden brown. Add both to salad and enjoy! If you feel called you can make a little extra dressing and mix in some shredded kale, or serve over a bed of micro greens.



What exactly can you find in sea vegetables?
• Sea vegetables give you all 56 minerals and elements you need to survive. No other plant contains all 56.
• Sea vegetables have a surplus of iodine, a hard-to-find element necessary for healthy brain and thyroid function. This iodine, along with other amino acids in sea vegetables, helps stunt tumor growth, and reduces breast and uterine fibroids.
• Sea vegetables are rich in vitamin A, which helps keep your skin clear, and eyesight sharp. They’re also rich in vitamins C, E, and B vitamins.
• Sea vegetables have antioxidants, which boost your immune system, and help fight off disease.
• The sea vegetable nori is 28% protein. This makes it an excellent, zero-fat source of protein. Many other varieties of sea vegetables are also high in protein.
• Sea vegetables have extensive detoxification properties. They can remove toxins, metals, and radioactive elements from the body.
• Sea vegetables are rich in magnesium, which reduces blood pressure.
• Hijiki and kelp are sea vegetables high in calcium. Gram for gram, hijiki has 14 times more calcium than milk.
• Sea vegetables also have strong antibiotic properties. They are even effective against penicillin-resistant bacteria.
• Because of the phytochemicals in sea vegetables, eating them regularly helps reduce the signs of aging, and keeps your body healthy over the long-term.
• Sea vegetables are a good source of fiber. This keeps your body healthy with the regular removal of waste, and also helps prevent the formation of kidney stones.
• Nori has twice as much vitamin C as an orange.

( This info was found at: http://www.moneycrashers.com/health-benefits-seaweed-cook-eat/

Heart Nourishing Miso

Heart Nourishing Miso-

A simple recipe with endless possibilities!

This is a soup that calls to me all year long, and one that due to its very nature, never gets old. Moving with the seasons brings a sense of connection with our deep, timeless selves. It is way to recognize that which is always changing and that which is timeless and eternal. This understanding is at the heart of philosophies world-wide, and is fundamental on the journey of coming into greater and greater states of health and well-being. Move with the tide of nature, not against it or oblivious to it. Besides its fun!


Heart-Nourishing Miso

(Please note, beloved readers, that the ingredients that are italicized are the basic requirements for this delicious and healthful meal, everything else is free for experimentation. The only veggies that I would abstain from adding in are from the nightshade family- potato, tomato, eggplant.)

Ingredients- Serves 4 Big Bowls
• Live Unpasteurized Miso
• 10 cups of Filtered or Spring Water
• Thinly sliced organic veggies of choice and seasonality:
Sweet potato, carrot, diakon radish, black radish, cabbage, kale, collards, squash (especially the variety Delicata), spinach, ripe sweet peppers, zucchini, summer squash, mushrooms or whatever vegetables in the fridge need to be used up. Always add one of the following for flavor, blood purification, and strengthening- 1 onion, 2 shallots, and/or 1 leek.
• Healing spices & herbs:
1 “thumb” of grated ginger (this is a must in this recipe), 1 “thumb” of fresh turmeric or teaspoon of powder (often this can be found in the health food store produce department), 2 “thumbs” burdock root or 2 tablespoons dried cut root, Fresh nettles, dandelion leaves &/or root, violet leaves, wild spinach, dried or fresh shitake mushrooms (the dried mushrooms have a really strong flavor, so re-hydrate them in warm water for a few moments, and then slice them up and add them to the soup, save the mushroom-water as a potential flavor enhancer for later.)
• Nama Shoyu (a live un-pasteurized tamari) or un-processed salt (Celtic, Himalayan, French are some of my favorites)
• Garnishes of Great Flavor Importance- Sliced green onions, lemon wedges, Toasted Sesame Oil, Nutritional Yeast, & Cayenne Pepper optional and so lovely Basil Leaves, Parsley, or Cilantro.
• Eggs, Brown Rice Vermicelli, or Kelp Noodles for a more hearty meal.
• Sea Vegetables of any kind from Dulse Flakes, Nori Flakes, Kombu (pre-soaked and sliced), and my favorite Arame (Pre-soaked again) Add these in at the end along with the garnishes.

The Creation Process-

• Add water to big pot turn on to simmer. Just like making an herbal decoction (or from the Chai recipe on my last blog entry), with this soup you want to have a low roiling boil. This will preserve the integrity of the medicinal attributes of all of the herbs and veggies, while creating a flavorful base. If making noodles also put a pot of water on high for them. Follow instructions on packet for best results.
• Prep Veggies- Thinly slice all veggies. Set aside thinly sliced green onions, basil, cilantro, and/or parsley for garnishes. Julienne dark leafy greens and cabbage. Grate ginger, turmeric, and burdock root.
• Add thinly sliced white or red onions and any of the harder veggies that will need more of cook time. (sweet potatoes, carrots, black radish, ect.) Cook on low until veggies are firm, yet cooked thoroughly…. usually 5 minutes.
• Add dark leafy greens, cabbage, ginger, and other herbs. If you want to add an egg or two at this point, gently crack the egg on the side of the pan and delicately add to soup to poach. Once it has slightly firmed in the pot I will gently cover with some of the broth or veggies so it cooks faster. This usually takes 3-5 minutes.
• Once all of the veggies are al dente and the egg is poached, remove from heat. Have four big bowls ready for use. With a ladle add one to two scoops broth to each bowl. Then add one heaping tablespoon of the miso paste to each bowl. With a fork mash the miso into the water until the paste dissolves into broth to form thick chunk-free goo.
• To the miso goo ladle more broth and all the extra goodies for this special batch of Heart Nourishing Miso. Garnish by topping with green onions, fresh herbs, a drizzle of toasted sesame oil, a dash of cayenne pepper, and a slice of lemon or lime hugging the bowl rim for the diner to squeeze in.
• Enjoy!

It's Chai Man!

I love simple recipes that can be adapted and changed to any ones preference! This simple recipe was passed on to me by my good friend Katy Meacham, and she first found it at a yoga studio in Austin, Texas. It’s really the perfect winter beverage, supporting immunity, while tasting oh so good. I have the hardest time sticking to any recipe for long, and while I was moving away from fueling my day with caffeine, my Chai got a whole lot more interesting. I have then added a mixture of adaptogenic herbs to support immunity, adrenal health, and energy.

All of us have habitual patterns, our daily rituals, that help to mark the beginning or conclusion of an activity, or that just feel good to us. On my healing journey I have had to really look at the patterns served me presently, and which patterns are some levels, however deep and quietly, serve who I used to be. Caffeine has been the way that I could “get ready for the world”, be on my game, as well as being the beverages that tasted the best to me. I observed that my movement towards caffeine was usually out of a low level of anxiety of the future, or a desire to alter my present state. After years and years of massive caffeine consumption, my inner guidance, said “Enough already I need a break.”

Caffeine like all powerful medicines has a beautiful place in your kitchen pharmacopeia. It is a nervous system stimulant, diuretic and very effective headache treatment. When consumed habitually and excessively it can be depleting, and when coupled with high and/or chronic stress, tax the adrenals to exhaustion. And adrenal exhaustion is no fun, and takes great effort to heal. Taking periodic and extended breaks from caffeine is a great way to remain strong, resilient, and adaptive. This Chai recipe is a wonderful way to nourish and energize your body at any time, and is a great addition to a caffeine fast.

One thing I have learned in all of this health-fooding, is that I cannot remove one delicious thing, with out adding another of equal (or as close to as possible) tastiness. This is Robin’s Law of Deliciousness and can be applied to any area of ones life where an activity no longer feels like it serves your most awesome state of vitality and holistic health. Don’t just deny yourself; creatively add in something that feels nourishing in a different, and yet equally delicious way. In order for any thing to be sustainable it must be enjoyable. I found this easier to practice when I keep in mind that, our preferences change over time, evolving as we evolve.

So, without further ado…..

Chai For Every-Body-

Basic Yogi Chai Ingredients:
• 20 Cardamom Pods
• 10-20 Whole Black Peppercorns
• 4-5 Cinnamon Sticks
• 10-15 Whole Cloves
• 2 Ounces Fresh Ginger sliced into ¼ inch circles
• 3-4 Liters Filtered or Spring Water

Adaptogenic Herbs to Support Immunity and Glandular Health:

• Your choice of the following adaptogenic herbs: 10-20gms Reishi Mushroom, 1-2 Tablespoons Dried: Goij Berries, Eleuthero, Astragalas, Ginseng, Holy Basil, Cordecyps Mushroom, Chaga Mushroom, 1 whole fresh Nutmeg quartered, and 1 teaspoon Schizandra Berries

Put water into a stainless steel or pyrex pot at a medium heat. (With most herbs you never want to violently boil, but instead have the water gently rolling and bubbling heat. This extracts the medicinal alkaloids from the plants without destroying the essential oils.) Add the herbs first to the water and let simmer for 20mins, then add the Chai spices for an additional 20mins. These plants also have incredibly potent medicinal action within the body, but you don’t want to destroy the delicate essential oils, that contain much of the beneficial elements present, by overheating them. If you keep the heat mild, this probably won’t occur, even if the Chai is kept on the stove warming all day. Add extra water at any time if the Chai is too strong in flavor.

Pour herbal concoction into mug and add coconut cream, rice or nut milk, or raw milk and if you like it sweet- stevia, xylitol, or raw honey. I also add raw cacao powder to make an especially special treat. Raw cacao, unlike heated and processed chocolate, contains no caffeine, but is gently stimulating. Every-body is different and this could be too stimulating for some. I however love it!

Enjoy your fabulous creation in the cozy warmth of your home, while winter swirls dances outside!

The Best Chocolate You Have Ever Had

I have a form of prayer and expression that celebrates life, the beauty, the possibility, the phenomenal wonder of existence, the overflowing glory of being and the moment- this prayer is making, sharing, and eating raw chocolate. I focus my creative activities on "raw" chocolate or cacao because this is absolutely one of best things you can put into your body. The nutrient density of this powerful plant-being is literally beyond anything I could have imagined. Many many people view their relationship with chocolate as negative. Seeing their "cravings" as bad, and that ultimately they lack self-control or obviously would not be consuming such copious amounts of the stuff. After much study and "hands-on" field research I am here to say- chocolate is medicine. Craving chocolate usually means that the body is needing a good dose of minerals and deliciousness. In North America 80% of the population is deficient in magnesium, as well as a host of other minerals, antioxidants, mood enhacing and brain supporting bliss chemicals phenyethlamines (also found in AFA blue-green algae & the San Pedro and Peyote cactus'),anandamide,and so much more. If cacao has the highest concentratinon of magniseuim of any food on the planet of course we are all going to crave it! Check out David Wolfes book Naked Chocolate for more indepth information and history on this plant.

To dive a little deeper into this concept. I have found that my body always craves the flavor profile of what is good for it, and when given only adulterated options in the past have chosen them. Example: craving pickles- flavors: salty, sour/vinegar. In this case store bought pickles made with industrial sodium chloride aka "table salt"- which is the salt equivalent of refined white sugar and bad news, and totally denatured vinegar. Vinegar is originally a living food teaming with probiotic (pro-life) bacteria which are the foundation of immunity within your body. So cravings for salty sour foods which in the past made me reach for processed pickled goods or salt & vinegar chips now alert me to eat living fermented foods like kombucha, sauerkraut, kim chi, apple cider vinegar (with da mother.)

I do not believe that the impulses of our bodies are ever wrong, they are always alerting us to a way to strengthen our system. Cultivating trust and discernment as to what is underlying the craving is an on-going and beautiful process of discovery. It is difficult if not impossible for the body to communicate what it needs effectively, if it is only ever fed or exposed to junk food. When we feed ourselves real, whole foods, then a beautiful self-trust begins to blossom. We can trust our self to take care of our self.

The approach I have deveopled through my health journey is to learn enough about what I am eating to feel really good about my choice, and give myself total freedom from there to enjoy myself. Cacao has been a great teacher in this, turning something that I had a guilty relationship with, to something that has become in my life "the medicine of all medicines." It is not called food of the gods for nothing!

After some requests, and more chocolate adventures, I wanted to present my basic recipe to create the Best Chocolate I have ever had. As with most of my gastronomical creations this is a basic recipe that can be dressed up or down. It is so easy, delicious, and super health enhancing, that it continues to be a transcendent experience. Check out my previous entry for a quick read on the benefits and history of chocolate. Remember raw chocolate is medicine. It is one of the very best things you can feed your whole being. I love this recipe so much that I made it for Darcy & I's wedding cake. Yes, that's right it was a triple layered, pure chocolate cake, jazzed up with dried hazelnuts, cherries, goji berries, and seasonal flowers for decoration. It was a delicious to eat as it was to look at!

Raw Chocolate Truffles

-2 cups Raw Cacao Butter (shaved or sliced thin)
-2 tablespoons Raw Extra Virgin Coconut Oil
-2 cup Raw Cacao Powder
-Raw Honey, Maple Syrup, or Raw Agave Nectar to taste
-2 tablespoons Vanilla extract
-Pinch o' Salt (Celtic, Himalayan, or a fine finishing salt- the quality of the salt will give the quality of the finished product)
-1/2 teaspoon Cinnamon (optional)
-1/4 teaspoon Cayenne Pepper (optional)
*Medicinal herb powders of the adaptogen family (Reishi Mushroom, Cordyceps Mushroom, Holy Basil, Rhodiola, Eleuthero, Ginseng, Ashwaganda)
*Superfoods to Power-up (E3live powder, Spirulina, Bee Pollen, Goji Berries, Dried Blueberries or Cherries, Pecans, Walnuts, Almonds, ect.)
* Endocrine Supports/ Aphrodisiacs- Most of the above foods and herbs fall in to this catagory as well as Mucuna/Kapikachhu, Shatavari, Damiana, Pine Pollen

The How To:
In a double boiler melt cacao butter & coconut oil. Have food processor ready (or whisk and strong arms.) Add melted butter/oil, 2/3 of cacao powder, vanilla, 2/3 of sweetener. Blend together and taste. At this point I usually add the rest of the cacao powder, cinnamon, cayenne pepper, and any additional herbs or special items- blend again. I have found that once the cacao truffle has set, more sweetness comes out, so I always slightly under-sweeten the batch. Have either molds or a cookie pan awaiting. Pour liquid chocolate into molds or onto a cookie pan and spread thin to create a "cacao bark" and place in refrigerator until firm. To make truffle balls (which I rarely have the time or inclination to make) pour into bowl, refrigerate until firm, and then with a mellon-ball scoop shape to desired roundness.

Enjoy and let me know what you think!
Love-
Robin

The Mighty Violet

The shy, but mighty Violet (a.k.a. Viola, Pansy, Heart’s Ease, Zi Hua Di Ding) is a plant that has been all but forgotten by modern wild crafters and herbal aficionados. As an abundant, local medicinal and edible delicacy, it’s worthy of our attention. Violas are a genus of plants belonging to the flowering Violaceae family. Violets are short-lived, perennial herbs with heart-shaped leaves and tri-colored or single colored flowers, and contain concentrated amounts nutrients and medicinal alkaloids in the leaves, roots, and flowers. All Violets are edible, but beware of harvesting if you haven’t seen the plant in flower. Violet leaves resemble those of other plants, some of which, are toxic.

The Violet has held a place of esteem in Pharmacopeias around the world, from the Ancient Greeks, nomadic Arabs, to the Korean Confucians. While utilized to address many imbalances the over-arching properties of the plant are cooling and soothing. In Chinese medicine it is used to clear heat and fire toxicity such as hot swellings, red, swollen eyes, throat, ears, and mumps. This application parallels the recommendations of Hippocrates and Pliny the Elder who used Violets for headaches, hangovers, excess of bile and chest inflammation, inducing sleep, strengthening and calming the heart muscles. Modern research affirms this. The sapoins and mucilage in Violets make them a soothing syrup (for irritating coughs or whooping cough), a calming extract for creams or poultice (especially for eczema, psoriasis, and hives), and a chill-out tea for the funkies (acidic hangovers from alcohol, sugar, caffeine, excess stress, anxiety.) The salicylates, also found in White Willow bark where Aspirin is derived from, help reduce inflammation in rheumatism and arthritis. Violets also have extensive applications as a homeopathic formula and flower essence.

There is much lore surrounding this little purple one. The Violet has been a symbol of modesty and shyness, as well as a steadfastness and loyalty. In the medieval times it symbolized Christ’s humility, and was grown extensively in monastic gardens. The power it holds as symbol of love and fidelity, as well as a medieval protector from the bad vibes of deception, inebriation, and evil, highlights the power and allegorical place that even the most humble flower can have in the psyche of a culture.

Ode to the Bees

The history of Apitherapy (the medicinal use of bee
products) is more ancient than culture.

The nutritional and medicinal value of bee products, in their natural and unadulterated form, is astounding! Pots of honey have been found in 2,000 yr old Egyptian tombs still edible! Raw, unprocessed honey is the richest source of live healing enzymes. Honey has been used to treat: diarrhea, ulcers, infections, IBS, gastrointestinal problems, cancer, staph infections, as well as have antibiotic eff ects in a number of infectious diseases. It can be applied to the skin to aid in healing from abrasions, abscesses, bed sores, burns, cracked nipples, cuts, and skin ulcers, just to begin! In China bee venom was used to treat epilepsy, diseases of urinary incontinence and arthritis. Sting therapy is still used today to treat a large variety of ailments. Bee Pollen is considered by many to be the most nutritious and complete food on the planet. In addition to all of this, bee keepers are known as some of the longest lived people on the planet- ripening into a long sweet life with their buzzing companions.

There are countless, historical and cultural records illuminating the glory, the sacredness, the utter brilliance of the honey bee, and for good reason. 150 million years ago when flowering plants first appeared on Earth, a symbiotic relationship between plant and bee occurred. For the first time flowers blossomed and in their wake, fruits and vegetables appeared; a pre-condition for human evolution. Wherever honeybees and humans meet, a magical and mysterious courtship begins, where the medicine of the bee illuminates and inspires.

Originally published in the Kootenay Country Store Co-operative's April 2011 Newsletter www.kootenay.coop

Love, Chocolate, and Mineralization Keeps a Good Thing Going

“The beverage of the gods was Ambrosia; that of man is chocolate.
Both increase the length of life in a prodigious manner.”- Louis Lewin, MD

What nourishes the heart? We all know that love is the most vital nutrient to keeping our hearts, minds, spirits, and bodies thriving. Next to love our bodies need essential nutrients, many of which are minerals.
For humans, magnesium is one of the most important and the most deficient mineral in the standard diet (over 80% of Americans are deficient in this mineral.) Magnesium is vital to healthy heart function and is
concentrated 18 times greater in this muscle than in the blood stream. It is also the main nutrient missing when heart problems occur. There are many good magnesium supplements on the market, but the absolute best
source of magnesium as well as other minerals including chromium, iron, copper, and zinc, is raw cacao.

Raw cacao has the highest amount of magnesium, chromium, and antioxidants of any food on the planet. The antioxidant content of raw cacao benefi ts the cardiovascular and general whole body health. The Mayan and Aztecs referred to chocolate as yollotl eztli which means “heart blood”, and is still revered as sacred. It was given at marriages, celebrations of love,
and as a key component of ceremonies, as well as used as a currency and monitored by the ruling class. The nutrient density of raw cacao benefits every function of the body and longevity in humans. Giving raw chocolate communicates your love and depending on the situation, amorous intent, as well as your desire for that person to live a long and healthy life.
May you have a very love filled Valentines Day.

Originally Published in the Kootenay Country Store Co-operative's February 2011 Newsletter www.kootenay.coop

Bring On The Cleanse

After the feast and foibles of the holiday season, and the aftermath of too many cookies eaten too quickly, many of us feel the need to clean out and recalibrate our internal reality. One of the most effective ways to do this is detoxification. Cleansing enhances your body’s natural healing mechanisms by giving them a break
from the substances that depress them, and it is an inherent aspect of preventative health. Preventative health is a practice of consciously choosing a lifestyle
that supports your overall immunity, well-being and thus longevity. When we seasonally or annually cleanse, we increase the likelihood of feeling good and thriving.

A detox program can help the body’s natural
cleansing process by:
1. Resting the organs through fasting;
2. Stimulating the liver to drive toxins from the
body;
3. Promoting elimination through the intestines,
kidneys and skin;
4. Improving circulation of the blood;
5. Refueling the body with healthy nutrients;
6. Remove the old debris from the colon.

Any of these approaches on its own will help to facilitate greater health for your overall system, and yet a program that includes all of them is ideal. This
is why dietary changes, fiber supplements or colon hydrotherapy, and specific herbs and nutrients are helpful in this process. One of the misperceptions around cleansing is that it has to be intense, hard, and painful to be effective. Cleansing can be challenging because our bodies are removing toxins and in that process we can feel slightly ill. This does not usually mean that anything is “wrong”. If one
has a compromised immune system, cleanses should be done under the guidance of a professional.

Originally Published in the Kootenay Country Store Co-op January Newsletter 2011 www.kootenay.coop

Blue Green Algae Keeps the Blues Away

Thriving in British Columbia in the dark time of the year is a challenge
for many people and stress that can accompany the holiday season, as
well as the cold days can be taxing. For these reasons the Wellness department chose
to feature E3Live products in December. E3Live is a supplier of Aphanizomenon fl os-aquae, also known as “wild blue-green” micro-alga which grows in the
pristine environment of Klamath Lake, Oregon. This nutrient dense, wild super food, is one of the oldest life forms on Earth and is responsible for 80-90% of the oxygen in the atmosphere. E3Live has a huge array of brain-specifi c, mood and mental
clarity enhancing phenylethylamines (PEA); forty major and trace minerals including (iron, zinc, selenium, and magnesium); chlorophyll; antioxidants (such as beta-carotene, lycopene, and lutein); a full array of B vitamins: and is a complete protein that is easy to digest and loaded with enzymes. E3live also
has the highest amount of the immune enhancing blue-pigment phycocyanin which stimulates the production of stem cells from bone marrow as well as keeping the liver functioning at optimal levels. E3live also has high amounts of “love chemical” PEA contains (certain products like Brain-On and Brain-On Supreme offer higher concentrations of PEA.) PEA is an appetite suppressant that increases dopamine
levels and the effectiveness of epinephrine, which helps increase mental
concentration, positive attitude, and joy. There have been many studies done linking AFA with the improvement of concentration, focus, and the reduction of anxiety and depression. In the last five years E3Live has been gaining in popularity because
people who try it experience immediate results and benefits, from short term and long term use.

Originally published in the Kootenay Country Store Co-operative December 2010 Newsletter www.kootenay.coop

Beautiful Body Care

It is easy to forget that the skin is the body’s largest
organ, and that each pore breathes - bridging the
outside environment and the interior self.The skin has 3 main functions: to insulate and protect the body against invasion by bacteria and other
foreign things; to sense touch, pressure, heat, cold,and pain; and to help control body temperature by distributing heat through the skin and by preventing
dehydration. On average women put over 200 different chemicals on to their bodies a day solely through cosmetic products. What many people don’t know is that these chemicals have a direct impact on the inner workings of the body because
anything that we put on to the skin goes within. Many of these chemicals have been linked to cancer, endocrine disruption, liver damage, and a whole host
of other symptoms. For more information about the chemicals to avoid look to www.davidsuzuki.org/dirtydozen.
One of the best ways to avoid harmful toxins masked in body care products is to make your own. This way you can know what is going in it, and where that
product came from. Making lotions, salves, soaps, bath salts, shampoos, and conditioners is empowering because it is simple, affordable, fun, and takes less time than baking a cake. When I make lotion I know that it is clean, and it is a unique expression of creativity which brings me joy and satisfaction each time I use
it. Each creation is a marriage of flower infusions,spring water, the welcoming scent of bees wax, and the nourishing and pleasing sensation of skin renewed
and glowing from this kitchen alchemy. There is a kind of magic to it, one that can never be replaced by designer fragrances or promises of youth immortal.

Originally published in the Kootenay Country Store Co-operative November 2010Newsletter


This recipe was published in Herbs for Health magazine and is an excellent all-purpose skin cream created by the radiant herbalist Rosemary Gladstar. I have adapted recipe this many times over. To get funky with it use the basic premise of emulsifying equal parts oil and water mixtures (both at the same room temperature), to create adventurous and lovely creams.

Ingredients

WATERS

2/3 cup distilled water--OR distilled rosewater or
-- orange flower water)
1/3 cup aloe vera gel
1 - 2 drops essential oil of choice
Vitamins A and E as desired

OILS

3/4 cup apricot, almond or grape seed oil
1/3 cup coconut oil or cocoa butter
1/2 - 1 oz grated beeswax

Directions

1. Combine distilled water, aloe vera gel, essential oil and vitamins in a glass measuring cup. (Tap water can be used but it will sometimes introduce bacteria and encourage the growth of mold.) Set aside.

2. In a double boiler over low heat, combine remaining ingredients. Heat just enough to melt.

3. Pour oils into a blender and let cool to room temperature. The mixture should become thick, creamy, semisolid and cream coloured. This cooling process can be hastened in the refrigerator, but keep an eye on it so it doesn't get too hard.

4. When cooled, turn blender on the highest speed. In a slow, thin drizzle pour the water mixture into the center vortex.

5. When most of the water mixture has been added to the oils, listen to the blender and watch the cream. When the blender coughs and chokes, and the cream looks thick and white like butter cream frosting, turn off the blender. You can slowly add more water, beating it in by hand with a spoon, but don't over beat! The cream will thicken as it sets.

6. Pour into into cream or lotion jars. Store in a cool place.

The above is the basic recipe but you can get more detailed information about making this cream and ingredient properties in Rosemary's handy book "Herbs for Natural Beauty". This inexpensive book is a must have for anyone interested in making their own cosmetics.

Note: Do not use this or any other aloe-based product on staph or strep infections as aloe will promote the infection.

Fundamental Nourishment

To be nourished is to thrive. Almost every imbalance within the body, mind, and emotions can be linked to an absence of nutrients. If we are not taking in and assimilating enough of life giving essential nutrients through diet, pristine air, water, sunlight, movement, quality sleep, as well as hope, growth, inspiration, and love then our bodies alert us to this in a myriad of ways. This communication may come in the form of physical pain, lowered immunity,negative emotions, and endocrine disruption, just to name a few.

To nourish our bodies we must feed ourselves real food. Highly processed, adulterated food has little to no nutritional benefi t, and can be considered
dangerous if eaten in large amounts especially over long periods of time. By adding in nutrient-dense foods as well as tonifying, strengthening herbs into our diets each day, we enrich our own capacity to thrive. There is a new classifi cation of medicinal plants that are both a food and an herb, these ancient plants are the most nutrient dense and nutritionally potent on the planet. Author and Lecturer David Wolfe has newly defined these ancient and revered gifts of nature as “super foods” and "super herbs." These “help to nourish the brain, bones, muscles,
skin, hair, nails, heart, lungs, liver, kidneys,reproductive systems, pancreas,
and immune system, they also over the long term, correct imbalances and help to guide us towards a more natural and aboriginal diet.”(Wolfe;Super foods pg.3) So, when looking to enrich our lives through the substances we consume let us remember the age old adage” What you reap is what you sow.”

Originally published in Kootenay Country Store Co-operative's October 2010 Newsletter
www.kootenay.coop

Nourishing Your Noggin

Supporting Your Brain -
The Essential Role of Omega 3, 6, & 9 in Vibrant Health. From the moment of our conception to our elder years, every human body requires essential nutrients
to thrive; these must be derived from food, water,sunlight, and nurturance. Each of these elements promotes multiple functions within the body system, manifesting a synergetic effect that we call health. Health is a dynamic, ever-changing state of
being that is experienced through prime feelings of joy, energy, alertness, clarity within all the senses, and physical comfort. In order to survive, grow in vitality and maintain healthy mental, physical, and emotional development our bodies absolutely require Omega Fatty Acids. Omega fatty acids, especially Omega-3 are
key components to human brain development and on going neurological health. Studies have shown that brain development in fetuses and infants require Omega-3 (which is then converted by the body into DHA helping to properly form the little ones’ brilliant neural capacity), and that DHA-defi cient children have lower intelligence and poorer vision. Although Omega-3, 6, & 9 are not difficult to find in nature,
they are exceedingly diffi cult to fi nd in the western diet. Two main sources
of Omega-3 are flax and hemp oils,which are converted in different ratios to DHA as needed. Fish oils are a direct source of DHA. Low levels of DHA have been linked to memory loss, depression,bipolar disorder, attention deficit disorder, schizophrenia, autism, infl ammation and general learning diffi culties or bad moods. For more information on the nutritional qualities of Omega Fatty Acids and their main food sources pick up a copy of the Co-op’s Guide to Fats and Oils, or view it on our website http://www.kootenay.coop/publications/fatsandoilsguide.doc

Originally Published in the Kootenay Country Store Co-operative Newsletter September 2010 www.kootenay.coop