Who says holiday food can’t be indulgent and nourishing? This season, treat yourself and your loved ones to festive favourites with a wholesome twist. Whether you’re hosting a Christmas feast or just craving something cozy, these recipes will keep you satisfied without the sugar crash.
GLUTEN FREE CHRISTMAS COOKIES
Forget the flour, but keep the flavour! These cookies are light, buttery, and so festive, no one will guess they’re gluten-free. Think almond flour, a touch of maple syrup, and dreamy vanilla. Bonus: They’re kid-approved and perfect for gifting! You can find the recipe here on powerhungry.com.
HOT CACAO WITH A TWIST
2 cups unsweetened almond milk (or your favourite milk alternative)
2 tbsp raw cacao powder (rich in antioxidants and magnesium)
1-2 tbsp raw honey or maple syrup (adjust to taste)
1 tsp vanilla extract
1-2 drops of peppermint essential oil (must be safe for internal use like YL)
A pinch of sea salt
Optional toppings: whipped coconut cream, a sprinkle of cinnamon, or cacao nibs
Instructions:
In a small saucepan, heat the almond milk over medium heat until warm but not boiling.
Whisk in the raw cacao powder, vanilla extract, and sea salt until smooth.
Stir in the honey or maple syrup, adjusting sweetness to your liking.
HEALTHY CHRISTMAS BLISS BALLS
– 1 cup raw cashews (or almonds)
– 1 cup dried apricots or dates, pitted
– 1/2 cup unsweetened shredded coconut (plus extra for rolling)
– 2 tbsp raw cacao powder
– 1 tbsp chia seeds (for added omega-3s and fiber)
– 1 tsp ground cinnamon
– 1/2 tsp ground nutmeg
– 1/2 tsp vanilla extract
– A pinch of sea salt
– 1-2 tbsp maple syrup or honey (optional, depending on sweetness preference)
– 1-2 tbsp coconut oil (for binding)
Instructions:
1. Place the cashews and dried fruit into a food processor and pulse until they break down into small pieces.
2. Add the shredded coconut, cacao powder, chia seeds, cinnamon, nutmeg, vanilla, and sea salt to the food processor and blend until the mixture starts to come together.
3. Add the maple syrup or honey, and coconut oil, and blend until fully combined. The mixture should be sticky and easy to roll into balls.
4. Roll the mixture into small bite-sized balls, then roll each one in extra shredded coconut to coat.
5. Place the bliss balls on a tray and refrigerate for at least an hour before serving.
These Christmas bliss balls are packed with nutrient-dense ingredients like cashews, dried fruit, and chia seeds, which provide healthy fats, fiber, and natural sweetness. The warming spices of cinnamon and nutmeg create a cozy, festive flavour while supporting digestion. Plus, they’re quick to make and perfect for gifting or serving at holiday gatherings!
Spring is the perfect time to roll up your sleeves and get your hands dirty in the garden. Gardening, especially growing your own herbs and vegetables, offers a multitude of health benefits that go beyond just the joy of harvesting your own produce. Here’s why spring gardening can be a powerful boost to your physical, mental, and emotional well-being.
PHYSICAL EXERCISE AND FRESH AIR
Gardening is a full-body workout that strengthens your muscles, increases flexibility, and improves cardiovascular health. Digging, planting, weeding, and harvesting all require various levels of physical effort, making gardening an excellent way to stay active and fit. Plus, spending time outdoors in the fresh spring air can enhance your respiratory health and give you a healthy dose of vitamin D from the sun.
STRESS RELIEF AND MENTAL WELLBEING
There’s something incredibly therapeutic about working with the earth. The repetitive actions of gardening, combined with the soothing presence of nature, help to reduce stress and anxiety. Studies have shown that spending time in the garden can lower cortisol levels, the body’s primary stress hormone, leading to improved mood and mental clarity. Gardening can also be a mindful practice, allowing you to focus on the present moment and find peace in the simplicity of nature.
NUTRIENT-RICH PRODUCE AT YOUR FINGERTIPS
When you grow your own herbs and vegetables, you have control over what goes into your soil and onto your plants. This means you can avoid harmful pesticides and chemicals, ensuring that your produce is as organic and nutrient-rich as possible. Freshly picked herbs and vegetables are also at their peak in terms of vitamins and minerals, providing your body with the best possible nutrition.
CONNECTION TO NATURE AND THE SEASONS
Gardening connects you to the natural rhythms of the earth. As you plant, nurture, and harvest your garden, you become more attuned to the changing seasons and the cycles of life. This connection to nature can foster a deeper sense of appreciation and respect for the environment, encouraging more sustainable living practices.
FAMILY BONDING AND EDUCATION
Gardening is a wonderful activity to share with your family. It’s an opportunity to teach children about where food comes from, how plants grow, and the importance of taking care of the earth. It’s also a great way to spend quality time together, working side by side and enjoying the fruits of your labour.
BOOSTING YOUR IMMUNE SYSTEM
Did you know that exposure to soil and its microorganisms can actually boost your immune system? Studies suggest that the bacteria found in healthy soil can help strengthen your immune response, reducing inflammation and supporting overall health.
GROWING HERBS FOR NATURAL REMEDIES
One of the most rewarding aspects of gardening is growing your own herbs. Fresh herbs like basil, rosemary, thyme, and mint not only add flavour to your meals but also have medicinal properties. You can use them to make teas, tinctures, and salves that support your health naturally. Growing your own herbs ensures that you always have a fresh supply on hand for culinary and medicinal uses.
Have you got a herb and veggie garden up and running? It’s never too late to start!
Whether you have a large backyard or just a few pots on a balcony, the act of growing your own herbs and vegetables can bring immense satisfaction and health benefits. It’s a simple yet powerful way to nourish your body, mind, and spirit, while also contributing to a more sustainable lifestyle.
Send me a pic of your garden if you have one. I’d love to see it!
Spring is the perfect season to give your immune system a natural boost. With an array of fresh, vibrant produce coming into season, it’s easier than ever to nourish your body with nutrient-dense foods. Here are five spring superfoods that can help enhance your immune system and keep you feeling your best.
ASPARAGUS: THE SPRING DETOXIFIER
Asparagus is a spring staple that offers a powerful punch of vitamins and minerals, including vitamins A, C, E, and K. It’s also rich in folate and fiber. Asparagus acts as a natural detoxifier, helping to cleanse your body of toxins and support overall immune function. Try it roasted, grilled, or steamed for a delicious and nutritious addition to your meals.
STRAWBERRIES: THE ANTIOXIDANT POWERHOUSE
Nothing says spring like a bowl of fresh, juicy strawberries. Packed with antioxidants, particularly vitamin C, strawberries help protect your body against free radicals and boost your immune system. Enjoy them on their own, in smoothies, or atop salads for a sweet and healthy treat.
SPINACH: THE NUTRIENT RICH GREEN
Spinach is a versatile green that thrives in spring. It’s loaded with essential nutrients like vitamin C, beta-carotene, and folate, all of which are crucial for maintaining a strong immune system. Whether you blend it into a smoothie, toss it in a salad, or sauté it as a side dish, spinach is an excellent way to bolster your body’s defenses.
GARLIC: THE NATURAL ANTIBIOTIC
Garlic is a potent superfood with natural antibiotic and antiviral properties. Rich in allicin, garlic helps boost your immune system by enhancing the body’s ability to fight off infections. Add fresh garlic to your dishes to not only elevate flavour but also fortify your health.
RADISHES: THE CRUNCHY IMMUNITY BOOSTER
Radishes might be small, but they pack a big punch when it comes to health benefits. These crunchy root vegetables are rich in vitamin C and antioxidants, which help strengthen your immune system. They also contain natural compounds that support liver detoxification. Slice them into salads or enjoy them as a crisp snack for a refreshing immune boost. I love adding radishes to my homemade kimchi!
Integrating these immune-boosting superfoods into your spring diet is simple and delicious. Here are a few ideas to get you started:
SALADS – Combine spinach, sliced strawberries, and radishes with a drizzle of balsamic vinaigrette for a refreshing and immune-boosting salad.
SMOOTHIES – Blend spinach, strawberries, pineapple, banana, and a hint of garlic (for the adventurous) with a splash of almond milk for a nutrient-packed smoothie.
ROASTED VEGGIES – Roast asparagus with olive oil, garlic, and a sprinkle of sea salt for a savoury side dish.
SNACKS – Enjoy radishes and strawberries as easy, on-the-go snacks that support your immune health.
Love radishes?? Let me know if you want my homemade kimchi recipe!
Spring is here, bringing warmer weather, blooming flowers, and the perfect opportunity to shake off the winter blues and get active outdoors. Let’s create a refreshing spring fitness routine that not only keeps you fit but also allows you to soak up the beauty of nature. Here are some classic outdoor exercise ideas to help you make the most of this beautiful season:
NATURE WALKS AND HIKES
Spring is the ideal time to explore local trails and parks. Whether you prefer a leisurely walk or a challenging hike, being in nature can boost your mood and improve your cardiovascular health. Bring a friend, family member, or your dog to make it a fun and social activity.
BIKING ADVENTURES
Dust off your bike and hit the road or local bike paths. Cycling is an excellent way to build strength and endurance while enjoying the scenic views of spring. Plan a weekend bike trip or incorporate cycling into your daily commute for a refreshing start to your day.
YOGA IN THE PARK
Take your yoga practice outdoors and enjoy the benefits of fresh air and sunshine. Find a peaceful spot in a park or your backyard, lay down your mat, and flow through your favourite poses. Outdoor yoga can help you connect with nature, reduce stress, and enhance your flexibility.
GARDENING WORKOUTS
Gardening is a fantastic way to stay active while tending to your home environment. Digging, planting, weeding, and watering all count as physical exercise, helping you burn calories and build strength. Plus, you get the added benefit of growing your own fresh, organic produce!
RUNNING OR JOGGING
Spring is a great time to lace up your running shoes and hit the pavement. The moderate temperatures make running more enjoyable, and the blooming landscapes can provide a motivational backdrop. Set a goal for yourself, like a local 5K race, to keep you focused and driven.
OUTDOOR BOOTCAMPS
Join or create an outdoor boot camp group with friends or neighbours. These high-energy workouts typically combine cardio, strength training, and flexibility exercises. The group setting can provide motivation and accountability, making it easier to stick to your fitness goals.
PADDLEBOARDING OR KAYAKING
If you live near a body of water, spring is the perfect time to try paddleboarding or kayaking. These water sports are not only fun but also great for building core strength and improving balance. Enjoy the tranquility of the water while getting a full-body workout.
PICNIC AND PLAY
Plan a picnic at a local park and incorporate physical activities like a game of tag, badminton, or even a simple walk around the park. Combining relaxation with bursts of activity can make for a well-rounded and enjoyable day outdoors.
OUTDOOR DANCE CLASSES
Check out local listings for outdoor dance classes or start your own. Dancing is a fantastic way to burn calories and have fun. The energy and rhythm of the music, coupled with the fresh air, can make your workout feel more like a celebration. I actually know a lady who does this on the regular and she has random strangers come dance with her every time!
Spring is such a pleasant time to be outdoors so why not incorporate some of these outdoor exercise ideas into your fitness routine. Not only will you improve your physical health, but you’ll also get to enjoy the beauty and rejuvenation that being outdoors brings. Happy exercising!
Spring is the perfect time to refresh your diet and embrace the abundance of fresh, seasonal produce. As nature awakens, so can your eating habits, leading to a healthier, more vibrant you. Here are some nutritional tips to help you spring clean your diet:
EMBRACE LEAFY GREENS
Spring brings a variety of leafy greens like spinach, arugula, and kale. These greens are packed with vitamins, minerals, and antioxidants that support your overall health. Add them to salads, smoothies, and stir-fries for a nutrient boost.
ADD COLOUR WITH BERRIES
Berries such as strawberries and blueberries are not only delicious but also rich in antioxidants and fiber. Enjoy them as a snack, in yogurt, or as a topping for your morning oatmeal.
INCORPORATE CRUCIFEROUS VEGETABLES
Vegetables like broccoli, cauliflower, and Brussels sprouts are abundant in spring. These veggies are high in fiber and contain compounds that support detoxification and hormonal balance.
ENJOY FRESH HERBS
Spring herbs like mint, parsley, and cilantro can enhance the flavour of your dishes while providing health benefits. Herbs are rich in phytonutrients and can aid digestion and reduce inflammation.
HYDRATE WITH CITRUS FRUITS
Citrus fruits such as oranges, lemons, and grapefruits are refreshing and hydrating. They are packed with vitamin C, which boosts your immune system and helps maintain healthy skin.
TRY SEASONAL ROOT VEGETABLES
Carrots, radishes, and beets are excellent sources of vitamins and minerals. Roast them for a delicious side dish or add them to salads for extra crunch and nutrition.
EXPERIMENT WITH SPRING RECIPES
Spring is the perfect time to try new recipes that incorporate fresh produce. Think light and vibrant dishes like vegetable stir-fries, fresh fruit salads, and homemade green juices.
VISIT LOCAL FARMERS
Support local farmers and get the freshest produce by shopping at farmers’ markets. You’ll find a variety of seasonal fruits and vegetables that can inspire your spring meals.
Winter is a time when our bodies crave warmth, nourishment, and vitality. Embracing the seasonal superfoods that nature provides can help support our health and wellbeing during these colder months. Packed with essential nutrients, these winter superfoods not only enhance our immune system but also provide the energy and comfort we need to thrive. Let’s explore the incredible benefits of incorporating winter superfoods into your diet.
CITRUS FRUITS: THE VITAMIN C POWERHOUSES
Citrus fruits like oranges, grapefruits, lemons, and mandarins are winter’s natural immune boosters. Rich in vitamin C, they help strengthen the immune system, ward off colds, and improve skin health. Their refreshing taste and bright colours also bring a bit of sunshine into the winter gloom.
Benefits:
Boosts immune function
Supports healthy skin
Provides antioxidants
DARK LEAFY GREENS: THE NUTRIENT-DENSE GIANTS
Kale, spinach, collard greens, and Swiss chard thrive in winter and are loaded with vitamins A, C, and K, as well as iron and calcium. These greens support bone health, improve vision, and enhance the body’s ability to heal and repair itself.
Benefits:
Strengthens bones
Improves eye health
Aids in detoxification
ROOT VEGETABLES: THE GROUNDING NOURISHERS
Root vegetables like sweet potatoes, carrots, beets, and turnips are rich in fiber, vitamins, and minerals. They provide steady energy, promote digestion, and help regulate blood sugar levels. Their hearty, grounding nature makes them perfect for hearty winter meals.
Benefits:
Promotes digestive health
Regulates blood sugar levels
Provides sustained energy
WINTER SQUASH: THE COMFORTING CARBOHYDRATES
Butternut squash, spaghetti squash, and pumpkin are not only delicious but also packed with vitamins A and C, potassium, and fiber. These versatile vegetables can be roasted, pureed into soups, or baked into comforting dishes that nourish the body and soul.
Benefits:
Enhances immune function
Supports heart health
Aids in healthy digestion
POMEGRANATES: THE ANTIOXIDANT-RICH JEWELS
Pomegranates are a true winter gem, bursting with antioxidants, vitamins, and fiber. These vibrant seeds can help reduce inflammation, improve heart health, and support healthy digestion. They add a festive touch to salads, desserts, and beverages.
Benefits:
Reduces inflammation
Supports heart health
Improves digestion
NUTS AND SEEDS: THE NUTRIENT POWERHOUSES
Walnuts, almonds, flaxseeds, and chia seeds are excellent sources of healthy fats, protein, and fiber. They help keep you full and satisfied, support brain health, and provide a dose of essential omega-3 fatty acids.
Benefits:
Supports brain health
Provides healthy fats
Keeps you full and satisfied
FERMENTED FOODS: THE GUT HEALTH CHAMPIONS
Fermented foods like sauerkraut, kimchi, and kefir are rich in probiotics, which support a healthy gut microbiome. A healthy gut is crucial for overall wellbeing, as it influences everything from digestion to immunity to mood.
Benefits:
Promotes healthy digestion
Enhances immune function
Supports mental health
Incorporating these winter superfoods into your diet can provide the essential nutrients your body needs to stay healthy and vibrant during the colder months. Tell me which ones of these foods you most enjoy in Winter. By aligning your diet with nature’s rhythm, you can enhance your health and wellbeing all winter long.
Winter is a magical time to engage your children in hands-on learning through science experiments. For mothers who embrace a natural lifestyle and prefer a holistic approach to education, these winter science projects are perfect. They not only stimulate curiosity and creativity but also foster a deeper connection with the natural world. Here are some easy and fun winter science experiments to enjoy with your kids.
Combine the excitement of a classic baking soda and vinegar volcano with the magic of snow for a winter twist.
Materials:
Baking soda
Vinegar
Food colouring (optional)
Snow
A small container (like a plastic cup)
Instructions:
Build a mound of snow around the small container to create a volcano shape.
Fill the container with baking soda and a few drops of food colouring.
Pour vinegar into the container and watch the eruption!
Science Behind It: Explain the chemical reaction between baking soda (a base) and vinegar (an acid) that produces carbon dioxide gas, causing the eruption.
Blowing bubbles is a year-round favourite, but in winter, they can transform into beautiful, fragile ice bubbles.
Materials:
Bubble solution (store-bought or homemade with water and dish soap)
Bubble wand
Freezing temperatures
Instructions:
Head outside on a very cold day (preferably below freezing).
Blow bubbles and watch as they freeze in the air or on the ground.
Observe the delicate ice crystals that form on the surface of the bubbles.
Science Behind It: Discuss how the freezing temperatures cause the water in the bubble solution to freeze, creating ice bubbles. This is a great way to learn about states of matter and temperature.
Create your own sparkly crystal snowflakes using simple household materials.
Materials:
Borax
Hot water
Pipe cleaners
String
A pencil
A jar
Instructions:
Twist pipe cleaners into snowflake shapes.
Tie a string to one end of the snowflake and the other end to a pencil.
Dissolve borax in hot water (about 3 tablespoons per cup of water) and pour into the jar.
Hang the snowflake in the jar, ensuring it doesn’t touch the sides or bottom.
Leave it overnight and watch crystals form on the pipe cleaner.
Science Behind It: Talk about how the borax solution becomes supersaturated, and as it cools, the borax molecules start to crystallize on the pipe cleaners.
SALT AND ICE EXPERIMENT
Explore how salt affects the freezing point of water with this simple and fascinating experiment.
Materials:
Ice cubes
Salt
String
Instructions:
Place a few ice cubes on a plate.
Sprinkle salt over the ice cubes.
Lay a piece of string over the salted ice cubes and wait a few minutes.
Lift the string and see how it sticks to the ice!
Science Behind It: Explain that salt lowers the freezing point of water, causing the ice to melt slightly. The water refreezes around the string, creating a bond.
These winter science experiments are not only fun and educational but also align with a natural, holistic approach to learning. They encourage children to explore the world around them, ask questions, and develop a love for science. Create lasting memories with your little ones while nurturing their curiosity and creativity.
As the Winter chill sets in, there’s nothing quite like warming up with a nourishing meal that not only satisfies your taste buds but also supports your overall health and well-being. I’ve found some amazingly good, hearty and wholesome recipes for you, featuring seasonal ingredients that are perfect for cozying up during the colder months. From hearty soups and stews to soothing herbal teas, these recipes will nourish your body and soul all Winter long.
There’s something incredibly comforting about a bowl of hearty vegetable soup on a cold Winter day. Packed with seasonal vegetables like carrots, celery, potatoes, and kale, this soup is rich in vitamins, minerals, and fiber. Add protein-rich beans or lentils for an extra nutritional boost, and season with warming herbs and spices like thyme, rosemary, and black pepper. Serve with crusty whole-grain bread for a satisfying and wholesome meal that will keep you warm from the inside out.
Butternut squash and apple soup is a classic Winter dish that perfectly balances sweetness and warmth. Roasted butternut squash lends a creamy texture and rich flavour, while tart apples add brightness and depth. Infused with warming spices like cinnamon, nutmeg, and ginger, this soup is a comforting and nourishing option for chilly days. Garnish with a dollop of Greek yogurt or a sprinkle of toasted pumpkin seeds for added creaminess and crunch.
Lentil and kale stew is a hearty and nutritious dish that’s perfect for warming up on a cold Winter evening. Packed with protein-rich lentils, hearty vegetables, and nutrient-dense kale, this stew is a complete meal in itself. Flavorful herbs and spices like garlic, cumin, and paprika add depth of flavor, while a splash of lemon juice brightens up the dish. Serve with a side of whole-grain rice or crusty bread for a satisfying and comforting meal that will keep you full and fueled for hours.
Turmeric golden milk is a soothing and immune-boosting beverage that’s perfect for sipping on cold Winter nights. Made with a blend of turmeric, ginger, cinnamon, and black pepper, this warm and aromatic drink is packed with anti-inflammatory and antioxidant properties. Sweetened with a touch of honey or maple syrup and enriched with creamy coconut milk, turmeric golden milk is a delicious and nourishing way to support overall health and well-being during the Winter months.
NOURISH YOUR BODY AND SOUL
With these nutritious and comforting Winter recipes, you can nourish your body and soul while staying warm and cozy all season long. Whether you’re craving a hearty soup, a comforting stew, or a soothing herbal tea, these recipes are sure to satisfy your cravings and support your overall health and well-being during the colder months. So why not gather your ingredients, cozy up by the fire, and enjoy a delicious and nourishing meal that’s perfect for Winter?
For a few years I had my family on a gluten free diet because I was trying to heal an issue with one of my kids. It was just easier to put us all on it rather than cook different meals for different people. It helped a little, I will say that, but I’ve since discovered that gluten wasn’t actually the problem.
If you know me, you know that I am a big fan of traditional foods and how our ancestors prepared food, and as I began to dig deeper into the gluten debate I found that it was more likely the manipulation of the wheat grain and how it was being prepared that was causing the problem.
I believe now that, unless you have a serious medical condition that requires you to eliminate gluten from your diet, like celiac disease, or you have specific healing to do to restore the gut (especially the fingerlike protrusions lining the small intestine called villi), gluten and grains can be included in most people’s diet and offer vital nutrients.
I know there are other conditions like irritable bowl syndrome and allergies or sensitivities to wheat and gluten, but from my experience, these things go away once the real problem is addressed. One of the main things we need to look out for is where our grains are coming from, how are they farmed and harvested, are they sprayed with glyphosate and other pesticides, are they GMO, also how are they being stored… And then, we need to know how to prepare them properly with soaking, fermenting and sprouting.
DEBUNKING THE GLUTEN MYTH
Are you tired of hearing about the so-called evils of gluten? Let’s take a different perspective today. It’s time to explore the fascinating topic of how traditional societies prepared grains without any major health concerns!
DID YOU KNOW?
Weston A. Price, a renowned researcher, extensively studied indigenous cultures worldwide and found that grains, when prepared in certain ways, offered valuable nutrients and posed no harm to human health. Let’s dive into some of his fascinating findings, which can be found on westonaprice.org!
TRADITIONAL METHODS OF PREPARING GRAINS
By adopting traditional grain preparation techniques, we can unleash their true potential and potentially enjoy the benefits our ancestors cherished.
SOAKING
Traditional societies understood the importance of soaking grains before consumption. This practice helps break down phytic acid, a natural compound found in grains that can interfere with mineral absorption. By soaking grains in water or a natural acidic medium, enzymes are activated, mitigating potential digestive issues and boosting nutrient availability.
FERMENTING
Fermentation is an age-old technique used to enhance the digestibility and nutrient profile of grains. Traditional cultures commonly fermented grains for extended periods, triggering a biological process where natural bacteria feed on carbohydrates, making the grains easier to digest.
SPROUTING
Sprouted grains are incredibly nutritious as they undergo natural enzymatic changes. The sprouting process not only breaks down phytic acid but also increases the content of certain vitamins and minerals. Sprouted grains offer enhanced enzyme activity, making them more digestible and gentle on our bodies.
Curious to explore more about traditional grain preparation and nutrition?
Check out westonaprice.org, where you’ll find wealth of knowledge and resources on this fascinating topic! Remember, understanding the true nature of grains can help us make informed choices and regain trust in their place within a balanced, wholesome diet.
Disclaimer: Always consult with a healthcare professional or registered dietitian before making any changes to your diet or lifestyle. This post is for informational purposes only.
Does the idea of growing your own medicine seem exciting to you?
Here are 10 plants that you can easily grow in your garden that have medicinal benefits.
COMFREY
Comfrey prefers moist soil in a sunny or partially shaded site. The leaves and flowering tops are gathered in Summer and the roots in Autumn. Wear gloves!
Due to comfrey’s rapid healing potential, use on clean wounds only.
useful in First Aid
known as ‘knitbone’
useful for sprains, strains, bruises, aches and pains, arthritis and ulcers
speeds up the healing of bones and tissues
useful expectorant
reduces gastrointestinal and bronchial inflammation
applied topically as a poultice, cream or macerated oil
Avoid during pregnancy. Not to be taken internally.
ECHINACEA (coneflowers)
Echinacea prefers fertile, moist, well-drained soil in full sun. The leaves can be gathered anytime during the growing season and the roots can be dug out in Autumn after flowering.
Echinacea is best taken as a tincture and combines well with elderberry for respiratory conditions.
Dilute and use as a lotion for wounds and bites.
natural antibiotic
immune booster
shortens the duration of colds and flu
useful for coughs, colds, earache, viral infections and sore throats
joint and cartilage healer
spider and snake bites
insect sting
may help prevent severe infection
Avoid high doses which may occasionally cause nausea and dizziness.
CHAMOMILE
Both German and Roman Chamomile prefer a sunny position in the garden with well-drained, slightly acidic soil. The flowers are gathered in Summer.
Chamomile is best known as a calming tea but when cooled can also act as a soothing lotion to relieve hot, irritated or inflamed skin.
helps to relieve eczema, skin rashes, sunburn and hives
calms digestive system and feelings of nausea
relieves indigestion and gastrointestinal spasms
helps with feelings of nervousness
reduces stress and insomnia
may relieve menstrual cramps due to antispasmodic nature
reduces itchiness
reduces fever
soothes the nerves
Chamomile may cause contact dermatitis. Avoid if allergic to the Compositae family.
CRAMP BARK
Cramp bark prefers to grow in moist, well drained soil in sun or in dappled shade. Collect the inner bark in Spring and Summer while the plant is in flower.
It’s no surprises how this amazing plant can help you. Just look at the name!
Best used as a tincture.
relaxes the muscles
antispasmodic
useful for menstrual cramps and excessive bleeding
reduces backache and muscular spasms
Avoid during pregnancy.
CAYENNE
Cayenne (or chile pepper) loves to grow in pots with loads of good quality compost. Gather in Summer when the fruit is ripe and dry in the shade.
Cayenne is most often used in cooking but has traditionally been used as a warming remedy. Use the powder or fresh fruit (including the seeds) to make a macerated oil or tincture.
Can be used in warm water too.
stimulates the circulatory system
regulates blood flow
helps to maintain healthy blood pressure
strengthens the heart, arteries, capillaries and nerves
may arrest internal and external bleeding
clears phlegm from the lungs
reduces sinus congestion
Excessive use of cayenne pepper can lead to gastric irritation. Avoid touching the eyes when handling.
YARROW
Yarrow prefers full sun and well drained soil. Flowers can be gathered as soon as they appear and the leaves and other aerial parts in Summer.
Yarrow was traditionally used to treat wounds however it is also beneficial to both the urinary and respiratory systems.
combine with lime blossoms and hawthorn for healthy blood pressure
may assist with arteriosclerosis
soaked cotton balls in tincture for nosebleed
assists with fever, promotes sweating
boosts immunity
tones blood vessels
stimulates digestion
urinary antiseptic
assists with cystitis
wound healing
reduces menstrual cramps
reduces colds and flu
yarrow root for dental pain
Avoid in pregnancy.
GRINDELIA (gumweed)
Grindelia prefers light to medium sandy soil and full sun. Collect the aerial parts as soon as the flower buds open and dry in the sun.
Traditionally Grindelia was used to treat dermatitis caused by poison ivy.
assists with asthmatic and bronchial conditions
relaxes smooth muscles and heart muscles
helps to reduce catarrh and upper respiratory congestion
useful in treating cystitis and bladder infections
may help to reduce blood pressure
may increase heart rate to assist with healing
useful expectorant
antispasmodic
antimicrobial
Grindelia is not recommended for those with heart or kidney conditions.
CALENDULA (marigold)
Calendula prefers to grow in well drained soil in full sun but will also tolerate some shade. Collect the flowers in Summer and take care when drying to prevent discolouration.
Calendula is a popular plant that is prized for its versatility. Best used as an infusion, tincture, cream or macerated oil.
stimulates healing and is soothing to the skin
useful for abrasions, rashes, eczema, ulcers and wounds
antiseptic, great for first aid
reduces inflammation on the skin
may be useful for wound healing and external bleeding
helpful when used on bruises and strains
useful cleansing agent and healing cream
apply to minor burns and scalds
use the macerated oil to prevent stretch marks
helps regulate healthy menstrual flow
helpful for digestive conditions like gastric and duodenal ulcers
Avoid if allergic to ragweed, daisies, marigold, or plants in the Asteraceae/Compositae family.
MALLOW (common mallow)
Mallow loves well drained soil and prefers full sun, however it will tolerate dappled shade as well. Collect the flowers and leaves in Summer.
The entire plant is edible and is commonly used as a compress, tincture or infusion.
useful for bladder infections
helps to recover from gastritis and stomach ulcers
helps to treat bronchial inflammation, laryngitis and pharyngitis
aids respiratory health and reduces catarrh
used topically against abscesses, boils and minor burns
soothing to the throat due to mucilage content
soothing to wounds, rashes and insect bites
may act as a gentle laxative
relieves anxiety and nervousness
Mallow is a safe, edible plant when harvested in proper locations and not contaminated. You might even find it in your own backyard!
PLANTAIN
Plaintain enjoys moist, poor to moderately fertile soil in full sun or partial shade and can often be found growing in hedges, pavement cracks and grassy areas. Gather the leaves in Summer from unpolluted areas.
Plantain is a common weed that is traditionally used in first aid. Use topically in the form of a poultice or ingest as a syrup, infusion, tincture or juice!
natural antihistamine action
useful for venomous bites and stings
soothes irritation from rashes
combine with calendula to treat cuts and abrasions
treats bladder infections
reduces excess fluid in the body
useful for coughs and mild bronchitis
naturally astringent and antiseptic
supports tissue regeneration
helps in cases of diarrhoea and haemorrhoids
All information provided on this website is for informational purposes only. Please seek professional advice before commencing any treatment.
