Weekly Wellness Letter

[suzanne sanders]

This Weeks Goodies  

Pictured, self heal (purple flower), pineapple weed (daisy look a-like) and st. johns wort

It is time to start harvesting these items.  Take a nature walk and start picking.  You can infuse these in oil, make a tincture or dry them for later use.

Never pick anything that has been sprayed

St. Johns Wort is in the far right paper bag

This Weeks Wellness Box: Collard greens, lettuce, spinach,kale, mustard greens, garlic scallions, celery, onions, radish, wild greens mix, tea mixes, beet greens, salad brunette,  sage, nettle, lemon balm, self heal, pineapple weed, st. johns wort

Self Heal: http://onlineathens.com/stories/071011/liv_854927721.shtml

The common name "self-heal" derives from the use of some species to treat a range of minor disorders. It is reported to have an antiseptic and antibacterial effect, and to be particularly good in cases of food poisoning. Highly revered herbalist Keewaydinoquay used self-heal to pull heavy metals out of the body.  On the physical body it acts as an astringent, anti-inflammatory, antipyretic, mild antiseptic, detoxifier, diuretic, haemostatic and vulnerary (a substance used to help heal external wounds). Its astringent and anti-inflammatory properties help as a gargle for sore throats and as a mouthwash for mouth ulcers and bleeding gums.A tea, diluted tincture or fresh plant poultice is effective topically to stop bleeding from cuts or wounds, reduce swelling from insect bites, and to reduce the swelling from varicose veins, hemorrhoids and eye inflammations (sties, conjunctivitis). Self-heal can be used internally and externally to help dissolve nodules in the neck (such as goiter), lymphomas (fatty tumors).

You can make a tea, tincture or an infused oil.  

Mayweed:  Make a warm cup of tea with this one.   Known as wild chamomile, it is not a true chamomile, but it does have similar properties.

St. Johns Wort:   The unique therapeutic benefits of St. John's wort may not appear for several weeks, and the remedy must be used for at least a few months to produce lasting effects. This medicinal herb is prescribed for mild to moderate depression and anxiety and is also applied externally to heal wounds and reduce inflammation.

In natural medicine, the herb St. John's wort is considered to be the psychological counterpart of arnica, which alleviates physical pain. The benefits can temper emotional discomfort, lift depression and calm the nerves.

St. John's wort is also very similar to some types of antidepressant medications. It's believed to raise the concentration of serotonin in the brain and enhance its activity. This neurotransmitter (or chemical nerve messenger) helps to regulate mood. You can also make a tea from this medicinal herb and is known to relax and soothe the psyche without causing sleepiness or addiction.

St. Johns Wort Infused Oil.  Use for injuries. 

8 oz jar

St. Johns Wort

Olive Oil

Place herbs jar, fill the jar to the top with olive oil.  Place in the sun for 6 weeks.  Shake daily

Strain and enjoy! 

Lemon Balm:  Is the elixir of life, it sweetens the spirit, powerfully chases away melancholy and it strengthen's the brain.  It calms the nervous and digestive systems.  

Culinary:  http://3squaresproduce.com/recipes/item/8-lemonbalmrecipes

Lemon Balm Herbal Butter: 

1/4 cup finely minced lemon balm

2 tablespoons, finely chopped thyme

1 cup of organic butter 

1/4 tsp. pepper

1/2 tsp garlic granules

Cream butter and stir in herbs. Chill for at least 3 hours to allow flavors to blend. Use on roasted meats, rice, vegetables and bread.  

Lemon Balm Sun Tea 

2 tablespoons of fresh leaves for each cup water

Place lemon balm and cool water in covered jar in the sun for a few hours

Strain add honey and, or lemon

Add mint for a refreshing lemony mint tea

Lemon Balm Roasted Chicken: 

Roasted Lemon Balm Chicken

Handful of fresh lemon balm leaves, stems removed 
1/4 cup or so of fresh sage leaves 
1/4 cup (1/2 stick) organic butter softened 
Salt and pepper, to taste 
1 large roasting chicken 
4 minced garlic cloves or 6 garlic scallions
2 tablespoons olive oil

Preheat oven to 350

Trim herb leaves from stems; wash and pat dry. Set sprigs aside. Chop two-thirds of the leaves, and combine with the butter, minced garlic and/or garlic scallions, salt, and pepper.

Rinse chicken and pat dry. Loosen the skin in several places and insert the herbal butter underneath. Rub chicken with salt and pepper.  

Insert the remaining herb sprigs into the cavity of the chicken.

Place breast-side-down in a roasting pan. Bake 30 minutes, then turn chicken over. Bake about 20 minutes longer.

Makes 4 to 6 servings

Lemon Balm Cordial 

From Adele Dawson’s Herbs, Partners in Life:  “A fine home-made liqueur can be made by taking two handfuls of crushed Melissa leaves, putting them in a glass jar or crock, pouring over them a fifth of vodka, three-quarters of a cup of honey, and a grated lemon peel.  Shake well and let stand for a week.  Strain, bottle, and wait an additional three weeks before using.

Lemon Balm Infused Vinegar

 Make sure you use a plastic lid with your vinegar/not metal

I like to use organic raw apple cider vinegar, but you can start with any vinegar you like.

Thoroughly clean about two cups of fresh lemon balm.

Allow them to dry, or gently dry them with a hair dryer set on cool.

Lightly crush the herbs with your hands, and place them in a clean jar.

Cover with vinegar that has been warmed almost to a boil, screw on the lid, and shake. Place the jar in a cool, dark place.

Shake every day, and then turn the jar upside down.

After one to two weeks, strain the vinegar through a coffee filter, and pour into sterilized glass bottles. Place a sprig or two of fresh herbs in the bottle, and screw on the top or insert a tight cork.

As long as herbal vinegar's are protected from light, they will keep for up to a year. 

Lemon Balm Tincture:

To make a tincture, you will need a 1 quart canning jar, lemon balm herb, 2 cups of either vodka, gin or brandy and 1 cup water. The liquid acts as the menstrum and will preserve the tincture for up to 5 years.

Sterilize the jar.

Fill the jar half way with the lemon balm herb.

Pour the 2 cups of alcohol over the herb until it comes up over the top of the herb.

Next, pour the 1 cup of water into the jar.

Shake well.

Leave in a warm place for 4 weeks. Shake it every day or so.

If after a few days, the herb is not still fully immersed, add a touch more water. Herb needs to stay totally submerged under the liquid for the 4 weeks.

After 4 weeks strain out the herb.

Place tincture in a dark bottle, and label with herb and date.

Take 20 drops of tincture in juice, warm water, or tea  3-4  times a day. Do not take it for more than 2 weeks at a time. Give your body a rest, and take it again for 2 weeks if necessary. If the condition persists, contact your health care provider or herbalist.

If you don’t want the alcohol of a tincture, you can use vegetable glycerin or honey to make a glycerite.

The formula for making the glycerite is the same as a tincture. Follow the above steps, and replace the vodka with either the vegetable glycerin or honey. Allow the 6 weeks and then strain. Dosage is 1/4 tsp. 3 – 4 times a day.

Lemon balm should be avoided by those on hypothyroid medication as it is believed that the herb inhibits the absorption of this medicine.

Pictured Lemon Balm

Wild Food Mix: Use as a stir-fry, omelet or a frittata:   Sweet cicely leaves, dandelion leaves, yellow dock leaves and plantain.  

Sweet cicely appears to have been used medicinally since Roman times. Today, it is used exclusively in cooking.  An infusion of the herb was once recommended for flatulence and coughs, and it was an ingredient of wound healing ointments.   The sugary tasting leaves have an anise-like taste, and they are traditionally cooked with tart fruits, such as rhubarb and gooseberries and used to flavor fruit salads and fruit pies.  The fresh leaves impart their own sweetness and are, therefor e helpful for diabetics and those on low-sugar diets.   Sweet cicely has been long appreciated in Europe for the sweet anise flavor of its young shoots, leaves, and fruits, sweet cicely has yet to make many inroads into American cooking. 

Leaves may be harvested from early spring to early fall; they are best used raw, as they lose most of their scent and flavor when dried.   The leaves sweeten salad dressings, omelets, soups, stews, and vegetable dishes.

Wild Food Frittata:  Serves 2/ Double if you need four servings

This recipe is so easy and satisfying. It can be adapted for just about any edible plants growing in your garden. Of course, any veggie, cheese, herb combination can be substituted as well. 

Ingredients

4 local, organic, free-range eggs
1/2 cup grated organic parmesan, feta, or raw cheddar cheese
2 Tbsp plain organic yogurt
1 bunch of wild greens
1/2 organic onion, thinly sliced
2 cloves organic garlic, crushed or 3 garlic scallions 
Sea salt and fresh cracked organic pepper to taste

Preheat oven to 400°F.

Sauté onions in olive oil using a small cast iron or another oven-safe skillet over medium heat until they become nice and caramelized. Add garlic and cook for another minute. Toss in the nettle leaves and dandelion flowers and sauté with onions and garlic for another minute or two.

In a mixing bowl, whisk together eggs, yogurt, and cheese. Add chopped sun-dried tomatoes, capers, and season with salt and pepper.

Spread veggie mixture evenly on bottom of the skillet. Pour egg mixture into the skillet and gently stir together until the veggies are covered, then allow to cook for a few minutes.

When the egg mixture is about half set, put the whole pan in the oven. Bake for 7-10 minutes, until your frittata is puffy and golden around the edges. Remove the pan from the oven using oven mitts and let stand for several minutes.

Nettle Frittata http://mountainroseblog.com/dandelion-frittata/

More options: http://kimwiney.blogspot.com/2013/04/dandelion-frittata-truly-radic...

Lemon Verbena:  http://www.healthyliving-herbs.co.za/index.php/herb-articles/568-le...

More recipes for lemon verbena: http://oldfashionedliving.com/lemonverbena.html  

Lemon Rose Tea

Ingredients:

1/2 cup torn lemon verbena leaves

1/4 cup rose petals

4 cups filtered water or spring water

Honey 

Place 4 cups of water in a teakettle or medium saucepan and bring to a boil.

Reduce the heat to a simmer and add the lemon verbena and rose petals. Remove from the heat and steep for about 15 minutes. Return to the heat and simmer for 1 minute. Pour into individual tea cups or mugs, sweeten with honey and serve.

Sage:  is a superb aid in the digestion of rich, fatty meat.  It also helps lower cholesterol levels and is a bitter tonic for the liver.  It is an excellent herb for rebuilding vitality and strength during long-term illness.  Sage is a well-known cold and flu fighter.  Because of its astringent, antiseptic, and relaxing action on the mucous membranes, sage is the classic remedy for inflammation of the mouth, throat, and tonsils.  It is one of the best remedies for laryngitis, tonsillitis, and sore throat.  Sage has many more healing qualities, for more information on this herb I suggest getting Rosemary Gladstar's book, Medicinal Herbs, a beginners guide.  

Sage Pesto: 

This is a great recipe for a healthy, healing herb paste.  Sage dominates the flavor of this pungent, strong pesto.  You can use less sage fi you find it overpowering.  If you would like to add more healing nutrients try adding fresh wild herbs such as dandelion greens, chickweed, and plantain.  

Recipe from Rosemary Gladstar's book:  Medicinal Herbs, a beginners guide 

1/2 cup fresh cilantro leaves and stems

1/2 cup parsely

1/4 to 1/2 cup fresh sage leaves, first time making it try the 1/4 cup version and if you would like it stronger than next time add more

3 cloves garlic

3/4 to 1 cup olive oil

1/4 to 1/2 cup sunflower seeds or walnuts or a mix

1/4 cup raw cheese (optional) 

Freshly ground black pepper and sea salt 

To make: 

Combine the herbs, garlic and olive oil in a blender or food processor and pulse until creamy.  Mix in the nuts or seeds and cheese (if using) and salt and pepper ot taste.  

To use: 

Serve on toast or crackers, pasta, steamed grains, omelets, vegetables or organic meat.

Sage Stress Reliever Tea

Handful of fresh sage leaves

Handful of fresh mint or small amount of fresh rosemary

Handful of fresh lemon balm 

These measurements are the playful way to connect with yourself and make tea.  

Gather your ingredinets and listen to what your body is telling you.  If you body says little more or a little less listen to it.  

I would start with about 4 cups of water, bring to boil add herbs turn the stove off and steep for 2 to 5 minutes. 

Enjoy it outdoors or with a loved one. Make sure all electric gadgets are turned off. 

Pictured, Sage and Lemon Balm

Nettle Garlic Buttermilk Biscuits:  Makes 12 - 15 Biscuits

2 cups organic unbleached flour 

1 1/2 tsp. baking powder, aluminium free! 

1/2 tsp. baking soda

1/2 tsp. fine sea salt

5 Tbls. organic butter

1 cup of organic buttermilk, (when I can not find organic butter milk I use yogurt.  I mix 1/2 cup yogurt and 1/2 cup  water and mix)  

4 cloves fresh garlic, crushed or 4 finely minced garlic scallions

1 cup finely chopped fresh Nettle leaves, thick gloves for  chopping the Nettles

Preheat oven 400 degrees

Combine flour, baking powder, baking soda, and salt in a large mixing bowl and stir thoroughly.  Using two better knives or a pastry cutter, add butter until mixture resembles a crumbly meal.

Ina separate bowl, combine buttermilk with garlic and nettle leaves.  Add this liquid mixture to the dry ingredients and gently fold together to forma soft dough. 

Turn dough onto a floured cutting board, kneed gently until it just comes together, adding a little more flour if needed, and roll the dough out until it's about 1/2 think.  Using the rim of a small glass, cut the dough into 2 1/2 - 3 inch rounds and place on an un-greased baking sheet.

Bake for 18 minutes or until light golden brown.

Remove immediately from baking sheet to avoid over-crisping the biscuit bottoms and serve warm with butter. 

It Is Time To Drop The Potato Chips!!!! Make Kale Chips

Spicy Kale Chips

1/3 tsp ground cumin 
1/3 tsp paprika
1/8 tsp cayenne (add 1/8 tsp for spicier chips)
1/8 tsp salt
2 Tbsp olive oil
½ lb kale (about ¾ a bunch), large stems removed, cut into 2 to 3-inch pieces 

How to make it:
1. Preheat the oven to 275ºF. In a medium bowl, combine the spices, salt, and oil. Stir to dissolve. Add the kale and toss to coat. 
2. Spread leaves in a single layer on two baking sheets. Try to flatten any folded-over pieces for optimum crispness. Bake until the tips of leaves are slightly crispy, about 10 minutes. Use a spatula to turn the leaves over, and continue to roast until the leaves are crisp and slightly golden, 8 to 10 minutes more. Makes 4 servings.

Pizza Kale Chips: http://www.youngandraw.com/pizza-kale-chips-by-chef-amber-shea/

More Recipes For Kale Chips: 

http://blog.womenshealthmag.com/dish/kale-chips/