Saturated fats are fatty acids with carbon chains that are fully loaded (or saturated) with hydrogen bonds. These chains stack perfectly on top of one another, making them solid at room temperature. Think butter, lard, and coconut oil.
Unsaturated fats have unfilled hydrogen bonds, creating kinks in their carbon chains which keeps them from stacking on top of one another uniformly. These kinks make them liquid at room temperature. Poly-unsaturated (poly- means many) fats have multiple kinks in their fatty acid chains and mono-unsaturated fats (mono- means one) have one kink.
Sesame and avocado oil are naturally produced unsaturated fats; olive oil is a naturally occurring mono-unsaturated fat.
While humans love categories, all naturally occurring fats are actually a combination of poly-, un-, and mono-unsaturated fats. Butter, for example, is 25% mono-unsaturated.
Why Clear Veggie Oils Are Problematic
"These now rancid fats trigger a cascade of inflammatory processes in the body. This is an issue because clear veggie oils are everywhere from healthy snack foods to fried food at both fancy and fast-food restaurants.
We can get all the polyunsaturated fats we need by consuming Whole Food sources of nuts, seeds, & cold water fish. The abundance of clear veggie oils, however, has tipped our fat ratios out of balance.
The primary PUFAs to look out for are*: canola oil, soybean oil, cottonseed oil, safflower oil, grapeseed oil, & sunflower oil
Get this: the ideal ratio of polyunsaturated Omega 6 (Linoleic Acid, LA) to Omega 3 (Alpha-linolenic Acid, ALA) is 1:1... But the average America has a ratio of ~20:1! This stark imbalance means major inflammation in the body (It’s also the underlying reason why so many health professionals recommend fish oils, or Omega 3s).
It makes sense that most people - even health-conscious ones - have an overabundance of rancid PUFAs in their life. Of course anything fried is going to present your body with inflammatory omegas, but ready-made snacks like cookies, chips, crackers, dressings, and sauces are some of the biggest offenders. Since clear veggie oils are often subsidized and very cheap, they are used for baking, frying, and sautéeing at even the fanciest restaurants.
It's impossible to avoid every single PUFA as a modern human, but bringing awareness and avoiding them as much as you can will work wonders!
*You CAN find good quality veggie oils that are cold-pressed such as walnut, flax, and sunflower even; however, these are very few and far between, quite expensive, and must be stored in dark bottles away from light and heat.
Nightshades are a fascinating family of over 2,000 species of plants including:
Ashwagandha, Bell peppers (aka sweet peppers), Bush tomatoes, Eggplant, Goji berries, Ground cherries , Hot peppers (such as chili peppers, Jalapenos, habaneros, chili-based spices, red pepper, and cayenne pepper), Paprika, Pepino (aka pepino melon), Pimentos, Potatoes (but not sweet potatoes), Tomatillos, & Tomatoes
While many nightshades are tasty, many are quite deadly, like the notorious Locoweed (Datura stramonium) or Belladonna (Atropa belladonna).
Nightshade sensitivity is an underlying cause in many inflammatory conditions today, particularly those including: muscle and joint pain, morning stiffness, arthritis, insomnia, heartburn, GERD, and autoimmunity.
Along with soy, many common nightshades are relatively new to the Western and European diets, not arriving to North America until the 18th century. In fact, the tomato was initially used only as an ornamental plant because it was believed to be poisonous like some of its relatives. Despite their relative new-ness to the Western diet, nightshades are everywhere today: french fries, mashed potatoes, tomatoes, pizza, hot sauce, and let’s not forget tobacco. Here’s why you might want to reduce or avoid these powerful plants all together for a period of time:
1. They are “calcinogenic”. This means they can cause soft tissues to calcify (calcinosis) due to their positive effect on blood calcium levels. The body does not like high blood calcium, so the quickest way to remedy this situation is to deposit the extra calcium into the soft tissues. Each hypercalcemic episode lasts only a few moments but also leaves a small deposit behind. Over time, these deposits lead to the condition known as calcinosis, contributing to hardening of the vasculature.
2. They contain acetylcholinesterase inhibitors. Solanine and similar glycoalkaloids found in nightshades inhibit the breakdown of the neurotransmitter acetylcholine. This causes extended muscle contractions and a major reason why those sensitive to nightshades experience morning stiffness. Solanine also disturbs digestive function (common in IBS-sufferers), gene expression of intestinal cells, and inhibits proteolytic enzyme activity.
3. They contain nicotine, a substance that is both addictive and inhibits proper inflammation in the body when out of balance.
And let's not forget saponins...
5. Saponins can poke holes in your gut - All plants contain saponins, but Nightshades are quite high in an especially corrosive class of them. Saponins are detergent-like compounds that protect plants from predation by dissolving cellular membranes. This is great for protecting the plant’s seeds from predation, but not so great when those saponins damage the cells that line our gut (enterocytes). Saponins can literally poke holes through our cells’ protective walls, creating a case of leaky gut. Essentially, the holes allow things to pass through that shouldn’t be in our bloodstream. While some saponins are beneficial and allow for the absorption of certain minerals without harming the cells, others can be more corrosive and damaging to our intestinal wall. Glycoalkaloids, abundant in Nightshades, are one such class of saponins that aren’t so gentle. Glycoalkaloids (alpha-solanine and alpha-chaconine in potato, alpha-solanine in eggplant, and alpha-tomatine in tomato) are very well studied and have revealed issues with absorption and inflammation in many animal studies. For people dealing with systemic inflammation, autoimmune conditions, and issues with digestion, taking a break from Nightshades is a wise choice. The low-level toxic exposure from glycoalkaloids can aggravate the issues we are trying to resolve.
In, F. T. A., Out, F. T. A., & Reintroductions, P. ALL ABOUT NIGHTSHADES.
McFarland, E. (2013). The Link between nightshades, chronic pain and inflammation. GreenMedInfo LLC.
Robertson, P., & Roberts, P. (2003). The Solanaceae and their paradoxical effects on arthritis and other degenerative disease states
The unfortunate truth:
We live in a bit of a toxic soup these days. From the water to the air, our soil to our food supply, and all the products we use to clean our house, skin, and hair - we are inundated in foreign information that can overwhelm the body. And let’s not forget emotions and endogenous toxins that our bodies must also process! Toxins interact and compound, presenting a major burden to the body if our drainage and detox pathways and cellular metabolism aren’t functioning in tip-top shape.
Our bodies are designed to drain and detox toxins....
but there's a problem: the modern diet and lifestyle aren't conducive to supporting daily detox. So, we feel the need to do extreme fasts or cleanses to purge us of all the accumulated crud. But that attitude just presents another issue: the body doesn’t like extremes; it prefers gentle transitions and steady, slow progress. So lots of these crash diets and detoxes just leave us feeling exhausted and deprived. Sure, we might have lost a few pounds, but they will likely come right back, along with the other issues we were trying to remedy with a quick fix. The ideal scenario would be to open and support our drainage & detox organs while also eliminating toxic exposure and build-up...
...which is where an elimination diet comes in.
You might be thinking to yourself:
"But I believe in intuitive eating and fear that restriction might lead to unhealthy or obsessive thoughts about food."
You aren't wrong. Restricting food can mess with individuals who have an eating disordered past, and not everyone is ready for an elimination diet. However, until we take a break from something, we will never know what effect it is having on our body, mind, or spirit. Furthermore, many foods we daily consume could be aggravating or even causing injury to our bodies.
Elimination diets don't have to be about deprivation - they should be about nourishing yourself and reconnecting with your body's needs. Unfortunately, food isn't simple anymore and our modern food supply is not clean. Even if you only shop at health food stores, you are still going to be bombarded with rancid oils, denatured proteins, and added sugars. You will find foods that have come from the other half of the globe and foods that have been exposed to chemicals (yes, even organic ones) that confuse and clog your body. When we don't give our body a break, it is going to start malfunctioning sooner or later. A temporary elimination diet, focusing on whole foods can offer that break.
Take me for example. I was your classic skinny, cardio-obsessed vegetarian. Whole grains, fruits and nuts were LIFE. At this same time, my gut was in terrible disarray. I had stomach aches and bloating daily and I rarely pooped. An elimination diet would have been perfect for me - not one that restricted calories, but one that gave me a break from the foods that I’d grown sensitive to. My digestive juices had grown weak and lazy (meat requires lots of stomach acid, so if we don’t ever consume it, our body won’t feel the need to make as much), and all those complex carbs I was consuming were not breaking down like they should have. Instead, they were passing into my colon undigested, serving as a food source for bad bacteria, causing all that dysbiotic bloating and cramping. And every morning I ate my grape nuts, oat milk, and raisins, I was just repeating the vicious cycle all over again.
If you gave 21-year old Eileen some bacon and eggs, a warm bowl of pumpkin soup, chicken piccata and roast carrots, I would have watched my digestive fire return and my bloating and dsybiosis dissipate as I starved the bad bacteria that had colonized my gut. That meal plan doesn’t sound like restriction does it? I guess that’s the whole point of this article:
What about food sensitivity tests?
There are gobs of tests out there that will quickly tell you your sensitivities without having to actually eliminate anything. However, even with all that technology, a good ole’ fashioned elimination diet + slow reintroduction still remains the gold standard of uncovering food sensitivities. Cross-reactivity is a thing, and even if it seems like a quick-fix, oftentimes those tests will come back showing that you are sensitive to everything (true story!). So save yourself the money and confusion, and consider doing an elimination if you know something is going on with your gut health but don’t know where to start.
"Shortcuts make long delays." - J.R.R. Tolkien, The Hobbit
In our newly launched 5-week program Dump the Detox, we've included a 3 week elimination diet (called "The Spring Clean") plus a 1 or 2 week Reintroduction period. This course not only allows you to take a break from certain foods that may be harming you, but also walks your through the drainage and detox funnel. This way, you learn how to open and nourish those pathways systematically so your body can handle toxins better & you can live life more freely! In the blogs to come, we will be explaining the why behind eliminating the food groups we do in our Spring Clean. See you there!
'This is more of a folk style recipe, requiring more eyeballing than measuring, so tap into your inner kitchen witch and get cookin'!
Add 1 quart of freshly harvested elderberries and 1/3 c of filtered water to a pot. Bring to a gentle boil then quickly reduce to a simmer (uncovered) for about 15 minutes, until the berries are very soft and your house is fragrant. Remove from heat and let cool a bit before adding to a food processor or blender (this is an extra step that I think really kicks the flavor and medicine up a notch). Blend well and then strain out the seeds and stems using a sieve or colander over a bowl. Compost the solids and add the purple liquid back to the pot along with ~2 tbsp fresh or ground ginger and 10 green cardamom pods. Bring back to a simmer and reduce by half, about 15-20 min. Remove from heat and strain out the ginger and cardamom directly into a measuring glass,
At this point, you want to measure the reduced juice so you can add equal parts of honey*. Mix well and let cool completely before bottling. Store in the fridge for up to 3 months. Take 1-2 tbsp throughout the day at the first sign of a cold.
*it's important that honey isn't exposed to temperatures over 104 F lest some important enzymes be destroyed.
Enemas aren’t anything new. We are talking about a practice that’s been happening since 1,500 B.C! From China to Africa and South America to North, inventive humans across the globe have fashioned animal bladders, bamboo pipes, and all sorts of contraptions to flush the bowels and jump-start detoxification.
Using coffee for enemas became a thing in WWI. Wounded soldiers were routinely prepped for surgery using water enemas. In a pinch with no water around, a nurse used coffee and the results were amazing! When soldiers started noting how much better they felt post-coffee enema, they became standard protocol.
Enemas: Much More Than Just Helping You Poop
We think of enemas as only clearing out poop, but their benefits are far more reaching than that. In fact, coffee enemas in particular support the liver as much as they clear crud from the colon.
Just inside our rectum (last part of our colon before the anus, or our butthole) resides our hemorrhoidal veins. These veins connect to the major venous system of the liver, the hepatic portal. The coffee’s vasodilatory effect opens these vessels up so that all of its antioxidant-rich compounds are delivered much more directly and quickly than simply drinking coffee. Plus, coffee ingested this way hasn’t been broken down by our stomach acid.
With all this stimulating coffee entering the dilated hepatic portal vessels, the liver is triggered to secrete bile. Bile is a critical component of detoxification but many of us, due to a surplus of toxins in our environment and food supply, have lackluster bile creation and flow. Basically, blood is sent to the liver to have all the waste filtered out, and at any given moment, the liver is holding ~10% of our blood! The bile is responsible for removing that captured waste. If we have a sluggish bile, the toxins filtered out of the blood will build up and create a sludgy mess. Sometimes this blocks the bile duct, other times it causes inflammation which stresses the immune system and leads to a vicious cycle of chronic disease. By stimulating bile flow, coffee enemas have the power to de-gunk and unblock, allowing relief and a revitalized detoxification system of the liver and colon. Coffee also stimulates contraction of the gallbladder, the organ that holds the bile for us during digestion. A happily contracting gallbladder means better fat digestion and toxin clearing and less risk of gallstones.
Coffee contains 2 unique constituents found nowhere else: kahweol and cafestol palmitate. Both are known to support healthy gene expression by turning on the genes that increase the rate of detoxification in our intestines. They’ve also been shown to increase the level of glutathione, our most powerful antioxidant, in both the colon and the liver. Glutathione and other antioxidants are vital for breaking down harmful reactive oxygen species (ROS), heavy metals, and other carcinogens and toxins. (1) In particular, glutathione plays a role in inhibiting neoplasia, or the uncontrolled & abnormal growth of tissue - basically what happens in cancerous situations (so my coffee shop customer was right after all!). Theophylline, also found in chocolate and tea, has been used to reduce inflammation in the liver and intestines.Caffeine serves to dilate blood vessels, improving circulation, Qi flow, and delivery of the healing compounds dramatically
As herbalists, we know the power of the whole is far greater than a few constituents isolated for science. While these identified compounds are fun to extract and goggle over, it’s the whole bean that offers a matrix of thousands of healing compounds. Together, they create a cooling, diuretic, parasympathetic-stimulating, and anti-inflammatory dose of goodness for our insides.
What You’ll Need
-Coffee - but not just any coffee. It must be organic, mold-free, fully caffeinated & light roasted (less roasting means more helpful compounds). We like Kion or this.
-Distilled or Berkey filtered water (to remove chlorine, fluoride and other chemicals)
-Coffee enema steel bucket - we like this one
-Something to lubricate the end of the tube that goes inside you. We like coconut oil
-A comfy spot in your bathroom to do the deed.
HOW TO* (I promise it’s not as messy as you think):
-The best time to do it is in the morning after your first poop. Removing all the poop and trapped gas beforehand will make the experience much more pleasant. Remember that coffee is stimulating so doing this later in the day may disturb your sleep.
-Choose a bathroom with a shower to set up your enema. Lay out a yoga mat or some towels on the floor or in the tub- somewhere close to the toilet. You will be laying on this during the cathartic experience.
Make your coffee the night before or let it cool down completely before adding 1-2 tbsp of it to 1 quart of filtered, room-temp filtered or distilled water.
-Pour the water-coffee mixture into your steel enema bucket, making sure the tube is clamped so it doesn’t immediately come pouring out. Hang the bucket from your shower.
-Rub some coconut oil on the tip of the tube or on your bum and gently ease it in while laying on your back or your left side. When you are ready, gradually undo the clamp so the liquid slowly flows out of the bucket and into you. Try to fill your booty up with ½ of the quart. If you feel cramping before this, close the flow and let the cramping pass or remove the tip and relieve yourself on the toilet. The goal is to hold each ½ of the quart for 10-15 minutes. Also, if you can’t hold it more than a minute - don’t fret! You are still getting some benefit and the more you do it, the easier it gets.
-Be sure to thoroughly clean, sterilize, and dry every part of the enema kit following the kit’s instructions.
The whole process should take less than an hour.
Take slow deep breaths when the cramping starts to help you hold it a bit longer. I like to breathe deeply while swaying back and forth on my back to take my mind off the toilet.
Start with 1 tbsp of coffee per quart of water, working your way up to 4 tbsp.
Start with 1 coffee enema/week, doing up to 3x a week (unless otherwise directed by your healthcare professional, multiple times a day is not a good idea - you can only release so many toxins at one time).
NOT TOO HOT, NOT TOO COLD.
Never use hot coffee to do an enema (YOWCH!) Let it cool down to a slightly warm or lukewarm temperature (diluting filtered water will facilitate this as well). At the same time, cold coffee enemas are not pleasant either. I like my coffee enema liquid to be gently warm to the touch; this creates a soothing experience.
You don't want to forget about cleaning out your kit. I do this with warm soapy water immediately after my enema and am sure to let it dry completely before storing. Running hydrogen peroxide through the tube is also a good idea.
*Be sure you speak with your healthcare professional before starting any new healthcare routine. Coffee enemas can be very helpful, but if you aren’t yet ready in your detoxification optimization journey, they could do more harm than good.
We recreated a classic with this recipe by soaking our oatmeal prior to baking. If you haven't yet discovered the benefits of soaking your grains before cooking or eating them, read our previous blog for the full run-down on this essential kitchen tip! To sum it up, soaking &rinsing oatmeal removes plant compounds that can impede the full digestion and absorption. This means less gas, bloating and indigestion but more nutrition for you - it's a win-win!
1 c organic* soats (soaked oats)
1 c blanched almond or pumpkin seed flour
1 c shredded coconut
6 tbsp coconut sugar
1 tsp baking soda
1 hefty pinch sea salt
1 tsp cinnamon
2 tbsp extra virgin olive oil or melted Ghee
2 tsp vanilla
3 tsp flaxseed meal
1/2 or 3/4 c chocolate chips (depending on how much of a choco-holic you are)
1/2 cup crushed walnuts or pumpkin seeds
Preheat oven to 350F and line a baking pan with a Silpat or parchment paper. The night prior to baking, place 1 cup organic oats in a sieve and rinse with water. Next, add the rinsed oats and 2 1/2 cups filtered water to a jar or bowl. Add a hefty pinch of sea salt, cover, and leave on the counter to soak over night. When you are ready to bake, use a cheese-cloth or mesh bag to strain out the soaking liquid. Use your muscles to really squeeze out all the oat juice you possibly can. You can save this to use as oat milk or as a soothing skin wash.
Next, add the "soats" (soaked oats), coconut sugar, olive oil/ghee, egg, vanilla, and flax to a blender or food processor and blend well. Meanwhile in a large bowl mix all the dry ingredients (coconut shreds, nut flour, baking soda, salt, and spices). Mix the blended wet ingredients into the dry and add the chocolate chips and/or nuts. You should be able to roll the dough into 1 inch balls with your hands. I like to lightly wet my hands to make this process even easier. Use your peace fingers to slightly press down on each dough ball so that it's about 1/2" thick (these cookies don't spread much on their own so you have to help them!), Bake for 15 minutes until just beginning to turn golden brown. Remove from oven, let cool, and enjoy! Store in an airtight container in the fridge for up to 2 weeks.
This recipe makes 12-16 balls depending on how big you make them.
You know us - we love finding creative ways to add our favorite herbal remedies into every day. This moist and fluffy applesauce squares are revved up a few notches with our golden spice blend of Turmeric (Curcuma longa), Cinnamon (Cinnamomum verum or Cassia cinnamomum), Ginger (Zingiber officinale), Nutmeg (Syzygium aromaticum), and Black Pepper (Piper nigrum).
People are crazy about curcumin these days, the identified "active constituent" of Turmeric, but did you know that all the constituents minus curcumin possessed more anti-inflammatory qualities than just curcumin alone? This doesn't surprise us - the power of plants lies in the matrix of 1000s of plant compounds all working together to deliver balanced, effective medicine.
Preheat your oven to 350 F.
Grease and a 9” round cake pan or muffin tins and “flour” with coconut sugar.
In a medium bowl, mix together the first 6 ingredients well. In the same bowl, add the flour, coconut, baking powder, salt, and spices, making sure you evenly mix all the dry ingredients before folding them into the wet (you can definitely do this in 2 bowls, I just find that if you are thorough, there is no need to dirty another bowl).
Using a spatula, add the batter to the muffin tins or cake pan. Sprinkle with more shredded coconut, pumpkin seeds, or chocolate chips - whatever suits your fancy!
Bake for 30 minutes if using a cake pan or 15-18 if using muffin tins.
Remove from the oven and let cool completely before transferring to a storage container to store in the fridge. I love these best right out of the fridge with a dab of Kerrygold butter and sprinkle of sea salt. Or you can top with toasted coconut flakes!
*You can try substituting other sweeteners here or even leave it out all together!
Oral health is an untapped field in the holistic health and wellness world, but your mouth really is a litmus test for the health of your total body. Chronically inflamed gums? You might wanna look at your cardiovascular health. Horrible halitosis (bad breath)? You 100% have a dysbiosis in your gut. Scalloped tongue? Your body is yearning for alteratives and a diet change-up. We've got a whole workshop going through oral health from an herbalist's perspective, but for now, read on about why we are selling our herby tooth powder.
Here's the Tooth Truth
Although it might leave your mouth feeling minty fresh, conventional toothpaste is not the path towards a healthy & balanced oral microbiome*.
While there are a few toothpastes we do love (read on to learn more!), we designed our herby Tooth Seekers Tooth Powder to stand alone or to be used in combination with your favorite toothpaste.
Our tooth powder is formulated to:1. Support healthy microbial communities of the mouth
-with antibacterial, anti-fungal, antiviral & sialogogue herbs
2. Fight inflammation and sensitivity
-with anti-inflammatory, analgesic, astringent, & immune supportive herbs
3. Correct the pH of the mouth to prevent demineralization & protect toothy integrity
-with mineral-rich & alkalizing ingredients
4. Freshen the breath
-with carminative, aromatic, & antimicrobial herbs
How to Use:
-Wet your toothbrush (we recommend soft bristle brushes)
-Dip it in the tooth powder so that all the bristles are coated in a solid layer.
-Brush gently using thorough, circular motions. Be sure to get every surface of every tooth. Aim for 2 minutes of brush-time, minimum.
-Alternatively, you can apply a nanohydroxyapatite toothpaste** to your brush and then dip it into the tooth powder for an added dose of herby mineralization (this is the method we recommend!).
*To Fluoride or Not to Flouride - that is the question
*To Fluoride or Not to Fluoride - That Is the Question
Fluoride use in toothpaste is a contentious topic. While fluoride applied topically has the ability to remineralize teeth, we feel there are far better, safer alternatives for daily use.
-There’s a reason conventional toothpaste has a poison control warning: fluoride is toxic. Due to its pervasiveness in our water supply and oral products, we are likely swallowing far more than we should.
-Where does it come from? Fluoride is an unregulated by-product of our fertilizer industry and the U.S.A has the most fluoridated water in the world.
-Numerous studies affirm that fluoride disturbs neurological development - especially in kids (Valdez-Jiménez et al 2011).
-The actual amount of fluoride you need to remineralize your teeth would require a prescription strength toothpaste or a visit to the dentist
**What is Nanohydroxyapatite?
For these reasons and more, we choose to avoid fluoride all together (thanks to our Berkey Filter’s fluoride remover) and replace it with a 100% non-toxic alternative that outperforms fluoride altogether. It’s called nanohydroxyapatite and these nano-sized particles are what naturally make your teeth and bones strong. Our teeth will readily absorb these particles and start rebuilding enamel giving your teeth a smoother, whiter, more reflective, and stronger surface
More About the Ingredients in Tooth Seekers
Orris root, Iris germanica
Taste/Energetics: bitter, acrid, pungent; hot, dry, aromatic
Actions: antispasmodic, aperient, aromatic, carminative, expectorant, pectoral, purgative, sedative
Orris root comes from the lovely Flag Iris native to the Mediterranean but naturalized in many parts of the US. Like other members of the Iris family, such as Calamus, Orris root has a dispersive, cleansing and purifying nature. Externally, it is cherished as an antiseptic and additive to perfumes and cosmetics for its pleasant violet aroma. Internally, its acrid and aromatic qualities are excellent at breaking up congestion while its antimicrobial action resolves the issue at the root. Historically, the fresh root was given to babies to chew on for healthy mouths and strong teeth. Today, Orris root is commonly found in tooth powders and pastes for its delightful aroma, clearing & opening qualities, and antiseptic (topical) and antimicrobial (internal) actions.
Arrowroot, Maranta arundinaceae
Taste/Energetics: sweet, bland cooling, neutral
Actions: demulcent, mucilaginous, nutritive
The rhizomes of this tropical plant have been used as a nutritive & thickening agent in foods and medicines for 1000s of years. The common name “arrowroot” refers to its historic use as an antidotal poultice for poisonous arrow wounds. It was also used as a topical remedy for spider and snake bites. It provides a nice, neutral base for tooth powders
Myrrh, Commiphora myrrha
Taste/Energetics: spicy, neutral
Actions: analgesic, anti-inflammatory, antimicrobial, antispasmodic, astringent, carminative, expectorant immune stimulant
This precious resin of the gum tree has been treasured for centuries for its ability to calm mucus membrane irritations from pharyngitis to UTIs. It’s particularly adept at resolving infections of the lungs and mouth. It’s antimicrobial and astringent action makes it an excellent gargle for sore throats or a topical application for wounds.
*Do not ingest myrrh if pregnant due to its emmenagogue effect
Echinacea, Echinacea angustifolia
Taste/Energetics: cooling, pungent, stimulating
Actions: alterative, antimicrobial, anti-inflammatory, immune stimulant, sialagogue, vulnerary
Echinacea root is one of our favorite remedies for dry mouth, bad breath, or inflamed gums. It’s powerful sialagogue action encourages salivary flow which moistens the mouth and bathes it in infection-fighting moisture. It’s a vulnerary, healing wounds in the mouth, and a gentle immune stimulant and alterative, improve the overall function of the immune and lymph systems.
Cinnamon, Cassia cinnamomum
Taste/Energetics: warming, drying, pungent, sweet
Actions: analgesic, astringent, anti-inflammatory, antimicrobial, carminative, circulatory stimulant, styptic
With it’s spicy sweet anti-inflammatory and astringent action, Cinnamon was made for the mouth. We love it for its ability to: tone and tighten inflamed gums; get that nourishing blood flowing; promote breath freshness, and resolve microbial imbalances in the mouth
Clove, Syzygium aromaticum
Taste/Energetics: pungent, spicy, hot, dry
Actions: anesthetic (topically), analgesic, anti-inflammatory, antimicrobial anti-oxidant, antispasmodic, astringent, carminative, expectorant
People have been chewing on Clove buds to ease toothaches for centuries - Clove’s pleasantly aromatic, spicy taste and pain-relieving nature lends itself beautifully to any oral routine.
Did you know that every time you eat, you are de-mineralizing your teeth? Your body necessarily tells your mouth to create an acidic environment in order to aid the digestive process (this is why sticking to 3 square meals and not snacking is a very good habit for your teeth!). Baking soda is highly alkaline and therefore encourages a healthy pH, supports beneficial bacteria, and protects your enamel from decay. Plus it’s known to whiten teeth! On its own it can be a bit abrasive, so we’ve balanced it with other herbs to make it a-okay for moderate daily use.
This sugar alcohol is known for its abilities to reduce cavity-causing bacteria and freshen the breath. We add just enough to get the benefits without going overboard on the sweetness
Tahini is one of our most cherished ingredients - it's versatile, affordable, and loaded with health benefits. It is equally delicious in desserts, main dishes, breads, or by the spoonful for a quick snack (goes great with honey & sea salt if enjoying it this way!).
This creamy "nut butter" made from sesame seeds is a fraction of the cost of almond butter - with a much smaller environmental impact! Though from a tiny seed, tahini's nutrient density is impressive:
-Compared to other seeds and nuts, sesame seeds have a very high fat (55%) and protein content (20%) by weight.
-Tahini is also particularly high in minerals, especially iron and copper. Studies have affirmed that tahini is a heart healthy food: it's high in lignans and its 2 primary fat compounds- sesamin and sesamolin- have showcased anti-thrombotic effects. So let's get to the good stuff - our Ta-honey Mustard Recipe! This sauce goes great as a dressing or a dipping sauce for meats, veggies, or chips!
Ta-Honey Mustard Recipe
In an 8 oz mason jar, add ½ cup tahini and 2 tbsp apple cider vinegar. Stir together; as you stir the acid from the vinegar will react with the proteins in the tahini and make the mixture very thick. Stir in filtered water (~3 tbsp to ¼ cup, depending on the runniness of your tahini) until the consistency is silky smooth like Ranch dressing. Next, add 1 tbsp of garlic fermented honey* (regular honey will do), 2 tsp dijon mustard (or more if you are a mustard lover), 1 tbsp turmeric powder and a hefty pinch of salt and pepper to taste. This recipe is flexible - add more or less of anything to achieve your desired blend.
garlic fermented honey* recipe below!
Garlic Fermented Honey Recipe
Loosely seal the filled jar with a lid (we like these!) and let sit at room temp away from direct sunlight. The slightly loosened lid will allow fermentation gases to escape. Every other day or so, tip the jar upside down a few times (make sure you fully seal the lid when you do this!) to circulate the honey. You will start to see tiny bubbles indicating that fermentation process is at work! This alchemical process will begin around day 3 and continue for 1 month, but you can enjoy the honey at any time during this period. You will notice the flavor and texture develop over time - the garlic's pungency will mellow and the honey will become runnier.
Store in a cool, dark place for many moons. If kept sealed and away from heat and light, it can easily last 1 year or more! After I use up all the honey, I like to blend up the cloves in pestos and other sauces.
This cookies are packed with protein and energizing cacao - making them great for a quick breakfast or a pre/post workout snack.
Oh, and they go great with coffee :)
Pay attention to the room temp ingredients- it makes a difference!
½ cup of your favorite nut butter
¼ cup unrefined coconut oil, room temp
⅓ cup coconut sugar ( or 1/4 c maple syrup)
1 tsp vanilla extract
1 egg, room temp
1 c nut flour (we like a combo of pumpkin and sunflower seeds. Simply pulse whole seeds until a grainy, coarse sand texture is achieved)*
1 c finely shredded coconut flakes*
⅓ c cocoa powder
½ tsp baking powder
Hefty pinch sea salt
Optional: ⅓ cup chocolate chips; extra coconut sugar for sprinkling on top of the cookie dough before baking!
*Depending on how runny the nut butter is, you may have to use ~½ cup more of dry ingredients.
Preheat your oven to 350 F and line a baking sheet with a Silpat or parchment paper.
Using a spoon or whisk in a medium bowl, mix together the first 4 ingredients until well incorporated (much easier when the coconut oil and nut butter are room temp!). Next, mix in the egg (again, make sure its room temp or it will cause the coconut oil to clump).
In another bowl or directly into the wet ingredient bowl, add the remaining 5 ingredients to the wet until a slightly sticky batter has formed. You want your batter to come off your spoon in a solid ball when you forcefully drop the batter onto your cookie sheet (like the motion of flicking of a whip, except with a spoon). As mentioned above, you may need to add more dry ingredients to achieve this texture. You can use your fingers to shape the dropped dough balls into uniform spheres, but I like the rough and chunky look. You can also sprinkle with more coconut sugar at this point.
Bake at 350 for 10-12 minutes until firm and slightly golden brown on the top and bottom.
Let cool a bit before transferring from Silpat to a wire rack with a spatula. These will store for up to 2 weeks in an airtight container kept in the fridge.
(They ain't gonna last that long though...)
Eileen Brantley & Amy Wright
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