Category: Recipes

How to Make Hummus

(Dr. Mercola) One of the most endearing foods in Middle Eastern cuisine that has become popular worldwide is hummus. It is literally the Arabic word for chickpea, one of the main ingredients used to make this tasty dip. Other components of hummus include olive oil, garlic, tahini, lemon juice and salt.1,2

The actual origin of the dish has been lost in the passage of time, and several countries have claimed that they invented hummus. Egypt and Greece, for example, were major trading partners during ancient times, which led to both of them greatly utilizing hummus in their cooking. Regardless of who made it, the whole world now enjoys hummus because it’s easy to make, tastes great and can be paired with many foods.3

What Is Hummus?

Hummus is essentially a dip that is a popular fixture in Middle Eastern cuisine. Its core ingredients are chickpeas, tahini (sesame seed paste), olive oil, garlic and salt blended together to create a creamy texture. For adventurous people, more ingredients are added to modify the flavor to suit their personal preference.4

Related: Detox Cheap and Easy Without Fasting – Recipes Included

However, a caveat when it comes to eating hummus is that it may contain lectins, as it’s primarily made using beans. Lectins are sugar-binding plant proteins that attach to your cell membranes, and have been proven to be associated with inflammatory or autoimmune conditions. The good news is there are ways to minimize the effects of lectins in beans so you can enjoy this dip — more about this later.

How to Make Hummus at Home

Regular hummus is very easy to make. Here are all the things you need to stir up some delicious hummus in the comfort of your own home:

How to Make Healthy Hummus

Ingredients

  • 2 cups chickpeas
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon Himalayan salt
  • 1 garlic clove
  • 1 tablespoon tahini
  • 1 to 2 tablespoons pure, filtered water

Procedure

  1. Drain and rinse the chickpeas. If you have time, pinch and remove the skins from each chickpea to make the hummus smoother.
  2. Combine all ingredients in a food processor, then blend for five minutes until smooth.
  3. Adjust seasonings such as salt and pepper, and adjust taste as needed.
  4. Transfer to bowl and then serve.

Healthy Hummus Recipe Variations You Should Try

The great thing about hummus is that you can modify the ingredients to suit your taste and create something new. Each of the following recipes is unique, so I recommend that you try all of them at least once to find your personal favorite.

Related: How to Make the Healthiest Smoothies – 4 Recipes

Black Bean Hummus5

Ingredients

  • 15 ounces (equivalent to 1 can) black beans
  • 2 tablespoons tahini
  • 1 garlic clove, chopped
  • 2 tablespoons lemon juice
  • 2 tablespoons cold, filtered water
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper

White Bean Hummus6

Ingredients

  • 1/2 pound cannellini (navy) beans
  • 1 lemon, juiced
  • 2 garlic cloves, chopped
  • 1/2 cup tahini
  • Salt and pepper to taste
  • 1/2 cup extra virgin olive oil

Beet Hummus7

Ingredients

  • 4 medium beets, cleaned, cooked, peeled and cubed
  • 2 tablespoons tahini
  • 5 tablespoons lemon juice
  • 1 small garlic clove, chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon lemon zest
  • Salt and pepper to taste
  • Substitute for rice

    Note: To cook the beets, cover them with water in a saucepan; then simmer for 30 minutes or until tender.

Related: How to Avoid GMOs in 2018 – And Everything Else You Should Know About Genetic Engineering

If you find that regular hummus is getting boring for your taste, I encourage you to try the ones mentioned above. However, if you’re looking for something new and adventurous, you can swap out the beans for avocado to make sure your hummus is keto-friendly. It’s the perfect way to lower your carb consumption while simultaneously increasing healthy fat consumption. Check out this fat-rich hummus recipe from Megan Olson of Paleohacks:

Creamy and Bean-Free Avocado Hummus

Total time: 10 minutes

Ingredients

  • 2 medium zucchinis, peeled and deseeded
  • 1 to 2 large, ripe avocados
  • 2 tablespoons olive oil
  • 1 teaspoon lemon juice
  • 1/2 cup homemade tahini
  • 1/2 teaspoon cumin
  • 1 teaspoon minced garlic
  • Sea salt, to taste
  • Paprika and dried cilantro for serving (optional)
serving sizeMakes 4 cups

Procedure

  1. Slice off the ends of both zucchinis, peel and deseed them, then place in a food processor along with the avocado, olive oil, lemon juice, tahini, cumin, garlic and salt.
  2. Process on high until smooth, scraping down the sides as necessary.
  3. Transfer to a bowl, sprinkle with paprika and dried cilantro on top (optional) and serve.
Tip:
  • Use two avocados instead of one to thicken up the texture.
  • Try this avocado hummus as a marinade! Slather it on chicken, pork or beef to add depth and flavor.
  • Store leftovers in an airtight container in the refrigerator for up to one week.

Is Hummus Healthy for You?

A 2016 study published in Nutrients indicates that regular consumption of hummus helped increase intake of dietary fiber, beneficial fats, vitamins A, E and C, as well as magnesium, potassium, folate and iron. As a result, weight management and blood sugar levels can be managed and even improved.8
Individually, hummus ingredients provide their own benefits:

  • Chickpeas: Consumption of chickpeas may help manage insulin sensitivity better, as evidenced in a study published in The American Journal of Clinical Nutrition.9
  • Tahini: According to a study published by Health Promotion Perspectives, sesame seeds (which tahini is essentially made of) may help improve lipid profile, as well as fight oxidative stress.10
  • Extra virgin olive oil: This type of oil has been found to have healthy fatty acids and other minor constituents that may provide anti-inflammatory, antioxidant and cardiovascular benefits when regularly consumed.11
  • Garlic: Extensive research done on garlic suggests that this herb possesses various benefits such as diabetes management, antitumor, cardiovascular health and antimicrobial properties.12

Hummus Nutrition Facts

Homemade, traditional hummus is rich in various vitamins, minerals and essential fatty acids. However, be sure to control your portions when eating hummus, as you can quickly pile up the carbohydrates if you’re not careful. The table below provides a good overview of this food:13

Hummus Nutrition Facts
Amt. Per
Serving		 % Daily
Value*
Calories
Calories from Fat
Total Fat 21.13 g
Saturated Fat 2.807 g
Trans Fat  0 g  
Cholesterol 0 mg
Sodium 595 mg
Total Carbohydrates 49.50 g
Dietary Fiber 9.8 g 1
Sugar 0.66 g
Protein
Vitamin A12 IU Vitamin C 19.4 mg
Calcium121 mg Iron 3.84 mg

Beware of Lectins Before Making Hummus

Lectins may negatively affect your health, especially if you have any of the following conditions:

  • Thyroid dysfunction
  • Arthritis
  • Diabetes
  • Heart disease
  • Overweight

To minimize the potential damage lectins can do to your health, here are important tips to follow before making your hummus:

  • Soak the beans in water for at least 12 hours before cooking, frequently changing the water. Adding baking soda can help boost the neutralization of lectins further.
  • Rinse the beans thoroughly and discard the used water.
  • Cook the beans for at least 15 minutes on high heat. Using low heat can actually increase the toxicity up to five times more. In addition, avoid any recipe that uses dry bean flour, as the dry heat of your oven cannot efficiently destroy the lectins.

Another effective way of eliminating lectins is using a pressure cooker, such as the Instant Pot. Avoid slow cookers, as they can increase the lectins further due to the low heat used. I encourage you to try hummus and taste for yourself why countless people enjoy it, as it can introduce you to a new world of flavors. Just remember to control your portions accordingly to prevent consuming too many carbohydrates, and don’t forget to soak and cook the beans properly first to reduce the lectins.

Frequently Asked Questions About Hummus

Q: Can you freeze hummus?
A: Yes, you can freeze hummus if you prepared more than what you need. Make sure to place it in an airtight container, but don’t fill it up too much as the food will expand. To thaw, simply place the hummus in the lower portion of your refrigerator a day before you want to eat it.14

Q: Can dogs eat hummus?
A: No. Hummus contains other ingredients that may be harmful for your pet.15

Q: How long does hummus last?
A: Homemade hummus can last three to five days in the refrigerator. In the freezer, it can last between six and eight months.16

Q: Is hummus low carb?
A: Hummus can be a low-carb dip if you control your servings. A single tablespoon of chickpeas contains 7.87 grams of carbohydrates, so watch your portions carefully.17

Q: Is hummus fattening?
A: Not necessarily. Hummus contains various healthful ingredients that can support your overall well-being. However, be mindful of the servings as consuming too many carbohydrates can pose a negative effect to your health in the long run.

Q: Is hummus paleo?
A: No. Chickpeas are legumes, which do not belong to the paleo diet.18

Q: What can you dip in hummus?
A: You can dip various foods in hummus such as carrots, celery and other vegetables. If you want, you may also use it as a dip for cooked meats to give them a different flavor.19

Q: Is hummus gluten-free?
A: Yes, because the ingredients used to make hummus are not grains.20

Easy Two Ingredient Turmeric Bombs To Fight Inflammation

(Natural Blaze) Inflammation is considered one of the most formidable causes of disease! Quell the pain and inflammation with your own DIY supplement superfood. Try these easy and sweet 2-ingredient turmeric bombs.

We would like to offer one important suggestion! If you can stomach it – add as much black pepper as possible.

Related: How to Optimize Curcumin Absorption – With Golden Milk Tea Recipe

Black pepper is proven to increase absorption of turmeric’s benefits by a whopping 2,000%!! You wouldn’t want to miss out on that important bioavailability.

Turmeric is known to fight pain, high blood sugar/blood pressure, inflammation, candida and so much more! But it’s difficult to get enough in your diet unless you take supplements – and those can be pricey.

Related: How To Use Turmeric To Kill Cancer

Ingredients – what you will need:

  • 1/2 cup ground turmeric
  • 3 tbs  raw honey
  • Cookie sheet & parchment paper or baking mat.
  • Optional – but highly recommended! Black pepper.

Stir ingredients until peanut butter consistency.

Roll into balls and line on parchment paper on cookie sheet.

Freeze.

Enjoy!

Related: Candida and Inflammation

Watch the video directions below or step-by-step photo instructions at Natural Living Ideas, where this recipe first surfaced.

The Healing Effects of Bone Broth and How To Make Your Own

Without an adequate intake of protein and minerals, your body begins to malfunction. Meat provides minerals and is known as the best source of protein, while dairy products are known as a great source of protein and calcium. But having a glass of milk with your steak dinner is not the healthiest way to ensure that you are getting protein and minerals in your diet.

IGF-1, mTOR, Insulin, and Cancer

Dairy and animal products contain an abundance of protein, with all the amino acids (the building blocks of protein) that your body needs to heal, grow, and function properly. When you consume dairy or animal protein, your body responds by releasing a hormone called insulin and activating two pathways called IGF-1 and mTOR so that you can utilize the protein to promote the growth of your cells. In other words, insulin, IGF-1, and mTOR cater a party for your cells to celebrate the abundance, but as we age cancerous cells start to crash the party.

Related: Homemade, Vegan Nut Milk Recipes and More

When we are children, and even after we finish an intense workout, the amino acids from the animal and dairy proteins we consume tend to aid in the growth of cells necessary for our health like the cells in our bones, muscles, blood, and organs. However, when we are fully grown, rarely workout, and consume many servings of meat per day, cancer cells begin feeding and thriving off of the catering that IGF-1, mTOR, and insulin provide.

One particular amino acid, leucine, is known to be a potent stimulator of the secretion of insulin and activation of the IGF-1 and mTOR pathways. Animal and dairy proteins tend to be high in leucine, which is why things like whey protein and chocolate milk tend to be heavily marketed as “muscle builders”, but they also stimulate the growth and proliferation of cancer cells and disease as well.

Another amino acid that can cause problems when consumed in high amounts is methionine. This amino acid is abundant in dairy and meat proteins, and it leads to an increase in homocysteine levels in the blood. Homocysteine is a significant risk factor for serious diseases like heart disease, stroke, and mental illness.

What About Vegan Sources of Protein?

Protein from beans and vegetables has been found to stimulate little to no increase in IGF-1, mTOR, insulin or homocysteine, which partially explains why a plant-based diet is known for its cancer and disease preventing power.

But when it comes to minerals, many vegetables contain oxalates which can inhibit the absorption of minerals like calcium. Plus many find it difficult to maintain adequate protein intake and a healthy lifestyle with a vegan diet. However, for non-vegans, there is something that you can make at home that comes with all of the benefits of animal protein without the risk, a good dose of minerals, and many other benefits that you won’t get from a steak dinner.

Related: Animal vs. Plant Protein – What’s Better?

Bone Broth and Its Benefits

Bone broth is a savory liquid consisting of the water in which the bones and cartilage of meat or fish have been simmered. The nutritional content of each bone broth varies based on the bones used, cooking time, and cooking method, but you can almost guarantee that you will find these nutrients to some degree in every bone broth (and experience their health benefits).

Collagen and Gelatin

Collagen makes up about 30 percent of the protein in your body and is the main component of connective tissues like cartilage, ligaments, tendons, bone, and skin. Gelatin forms when the collagen is simmered during the process of making bone broth, which gives the broth a Jell-O like consistency when it is cooled.

Although this technically is an animal protein, it has much less leucine than the protein found in meat and dairy. It also has less leucine than common vegan sources of protein like soy. Even without the extra leucine, collagen still supports the growth of muscle tissue, so you may not need the whey protein after all.

Bone broth also contains high amounts other amino acids that maintain health and prevent disease of many organ systems in the body.

Glycine

Collagen contains high amounts of the amino acid glycine, which helps control blood sugar levels and prevents the negative effects caused by having too much methionine that we talked about earlier in this article. Glycine is also important for the production of myoglobin and hemoglobin for oxygen transport in the muscle and blood respectively. This means that it improves your exercise performance and your ability to recover from those exercises.

Glycine aids in digestion by protecting us from gastric ulcers, stimulating stomach acid production, and as a component of bile acid to help us digest fats. The effects of glycine are also felt in almost every cell in the body because it restores the body’s master antioxidant, glutathione.

Proline

About seventeen percent of collagen is made up of the amino acid proline. It helps regulate mTOR, aiding in cell growth and proliferation, while it clears up waste products and free radicals from cells. This makes it less likely that the activation of the mTOR pathway will lead to cancer growth.

Glutamine

Glutamine is abundant in the blood and is one of the few amino acids that can cross the blood-brain barrier. It is essential for the health of the intestinal barrier of our gut and the function of our immune cells because these cells prefer to consume glutamine for energy.

Minerals

Earlier in this article, we mentioned that milk contains many essential minerals for our health. Bone contains almost all of the minerals found in milk and then some. Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc are all found in bone. Each mineral serves its own essential role for the health and function of your body while providing the raw materials you need to build strong bones.

Glycosaminoglycans

When you make bone broth using bones with the tendons, ligaments, and cartilage still attached you will guarantee that you are getting natural sources glycosaminoglycans.

Not familiar with the term?

How about the popular joint support supplement called chondroitin sulfate? This is a glycosaminoglycan that is found in the cartilage, and it protects our joints from wear and tear.

Glycosaminoglycans are complex carbohydrates that attach to proteins to form parts of your connective tissue and synovial fluid, the lubricant that surrounds the joint. They also play an important role in skin health by promoting skin hydration and wound repair. Combine this with the beneficial effects that collagen has on reducing cellulite and protecting the skin from UV damage, and you have a skin health supplement in your bone broth that actually works.

Specific glycosaminoglycans serve other important roles in the body. The glycosaminoglycan called heparin sulfate has been shown to help regulate immune system function, and the most well-known glycosaminoglycan, chondroitin sulfate, plays an important role in boosting our cognitive abilities.

Order Out or Make Your Own?

Now you know that bone broth contains nutrients essential for the health of every cell in the body, and it can be a valuable addition to any diet, but how do you get it?

It is best to get your bone broth from people that source their bones from healthy animals. Here are some high-quality bone broth sources that will ship to directly to your place:

But if you’re feeling ambitious and want to guarantee that you will get all of the benefits from the bone, tendon, cartilage, and ligaments, I suggest making your own bone broth.

The Simplest Bone Broth Recipe

Making bone broth is easier than you think. All it takes is high-quality bones, water, heat, and patience.

Step 1

Save the bones and cartilage from something you already ate, or purchase bones from a quality source like U.S Wellness Meats or White Oak Pastures.

For example, you can use the bones from a chicken, duck, or lamb leg that you just ate from dinner.

Bonus Tip: The best broth that I’ve ever made was from two pig feet. It was filled with so much gelatin and glycosaminoglycans that it became completely gelatinous at room temperature. Using parts of the animal that have very little meat, but a lot of cartilage, ligaments, tendons, and skin is the best way to make bone broth that is filled with gelatin and glycosaminoglycans. Fish heads, chicken feet, and pig feet are all perfect examples of this and make the healthiest broths.

Step 2

Put the bones in a pot, a slow cooker, or a pressure cooker and cover them with water.

If you’re using a pot, bring the water to a simmer and cook the bones for 8-24 hours.

If you’re using a slow cooker, cook the bones on the low setting for 8-24 hours.

If you’re using a pressure cooker, you only need to cook the bones for 2-3 hours.

Bonus Tip: Add 1-2 tablespoons of apple cider vinegar to the water and let the bones soak for 30 minutes to modestly increase the mineral content of your bone broth.

Flavor Tip: Add a small onion, a couple carrots, a stalk of celery, and a pinch of sea salt to improve the flavor of your broth.

Step 3

Sift out all solid particles by using a mesh strainer, so that you have a liquid broth with no solid particles floating in it.

Step 4

Use the broth as a base for soups, add the broth to smoothies, drink it as a hot beverage, store it in the fridge for up to 5 days or freeze it.

Enjoy!

Recommended Reading:
Sources:

Forget Fad Diets – Try These Sustainable, Healthy Recipes

How many of you out there have tried fad diets? I know I have! Why? Why not? There are so many of them to choose from. They are trendy, they assure weight loss, and they offer other sought after health advantages like a longer life. It seems the best time to start a fad diet is the New Year when most of us are seeking a fresh start and hoping to improve eating habits and get into shape. Most of the time, fad diets are directed at those who are interested in losing weight rapidly without having to exercise.They may be quick and easy, but fad diets are not always backed by science. Fad diets are often found to be distinguished by weird or limited food selections and they tend to promote an unhealthy or unbalanced diet. The Cleveland Clinic reports, “For the food groups that these diets do permit, the amounts are either well above or well below those recommended by major health organizations like the American Health Association, American Diabetes Association and the Academy of Nutrition and Diabetics, as well as the Surgeon General and the United States Department of Agriculture.”

All this aside, if it’s quick and it works, why not give the fad diet a try? What’s so bad about the quick fix? We have busy schedules. We are committed elsewhere. As long as it works, right? Wrong! The fix may work temporarily, but studies show that most people gain back the weight they lose and more at times. You may wind up worse than where you started off, but making just a few modifications in your routine can help you live longer.

What type of diet stands the test of time?  A sustainable diet or a sustainable lifestyle. Rather than engaging in fad diets, a nourishing diet and positive lifestyle is the key to a happier, healthier life!

So, what is a sustainable diet? Mainly, it is a healthy diet with a low environmental impact for present and future generations. It is a diet that elevates the consciousness of consumers and governments of the role that food biodiversity plays in human nutrition and poverty alleviation. It’s eating local, environmentally friendly food and staying clear of food that is heavily processed and put in a box. It’s growing your own food.

Shopping and eating sustainably go far beyond how food is produced. Sustainability acknowledges the integral association between our food and global warming since industrial food production is a tremendous source of greenhouse gas emissions. A sustainable diet is eating for life. It is eating to protect yourself from serious medical conditions like heart disease and diabetes. It is a lifelong eating strategy that benefits your body and your community. It provides opportunities for the occasional indulgence while maintaining a comfortable weight. It is protection from overeating and weight gain. Eating sustainably also means adding lean proteins to balance a controlled portion of carbs at every meal, resetting your metabolism, and warding off chronic health conditions. Sustainable eating is a gift of health, and doesn’t need to be difficult! Here are some helpful hints to ensure you keep yourself on track with sustainable eating habits.

Select wild caught fish from sustainable sources. Buy local seasonal and environmentally friendly food.  Hand-pick and get to know your farmers and suppliers whenever you can. Plan ahead and design meals that give you all the nutrients you need for your busy day. You can maintain a balanced diet, eat in moderation and eat what you like! Choose heart-healthy foods such as fats containing omega 3 fatty acids, legumes, and colorful fruits and vegetables as well as nutritious whole grains. Stay away from too many starches in one meal or lots of dairy foods and remember, processed foods are resource intensive and don’t promote proper nutrition.

I love organic food and pursue an eco-friendly lifestyle, so I suggest using certified organic ingredients to maximize flavors and nutrition while minimizing your risk of exposure to pesticides, chemicals, and preservatives.

Incorporate sustainable foods into your diet with recipes from Mimi’s Organic Corner.

Mimi’s Immune Boosting Yin Yang Breakfast Bowl.

This is a smoothie in a bowl with nutritious toppings.

Smoothie:

  • 1 Frozen Organic Banana
  • 1 Cup Frozen Organic Blueberries
  • 1 Cup Frozen Organic Mango Chunks
  • 3 Fresh Organic Strawberries
  • 1 Cup Organic Pineapple Chunks.

Topping:

  • Organic Shredded Coconut and Organic Chia Seeds.

Directions:

  1. Blend smoothie ingredients and place in a bowl. Cover half of the smoothie the coconut seeds and the other half with the chia seeds.
  2. Place a coconut dot on the chia seeds and a chia seed dot on the coconut.

Mimi’s ABC Frozen Ice (Apple Banana Cinnamon)

  • 1 organic mashed banana
  • 1 organic mashed apple. (You can lightly boil the apple and puree it or use organic applesauce.)

Combine both fruits, sprinkle cinnamon to taste and freeze. This is a healthy and tasty dessert option.

Mimi’s Chilled Cinnamon Couscous and Vegetable Salad

  • 2 cups of water
  • 2 tablespoons of organic coconut oil
  • 1/4 teaspoon of organic cinnamon
  • 1/4 teaspoon of organic turmeric
  • 1/4 teaspoon of chopped raw organic peeled ginger root
  • 2 cups of organic couscous
  • 1/2 cup of organic raisins (optional)

Boil water with coconut oil, cinnamon, turmeric, and ginger root. Then add couscous and raisins. Cover the pot, remove from the heat and leave standing for 10 minutes.

Transfer this mixture to a large salad bowl, then add the following:

  • 1 cup of chopped organic zucchini
  • 1/2 cup of chopped organic carrots
  • 1/2 cup of chopped organic scallions
  • 1/4 cup of chopped organic green and red peppers
  • 1 1/2 cups of organic garbanzo beans
  • 3 tablespoons of organic vegetable oil
  • 1 1/2 tablespoons of organic lemon juice
  • salt to taste. I usually add 1 1/2 teaspoons of salt.

Chill for several hours and serve over your favorite organic lettuce leaves and garnish with chopped organic toasted almonds.

Mimi’s Favorite Cinnamon Ginger Tea Elixir

Combine 3 large chunks of fresh, organic ginger root, 3 chunks of organic turmeric root and 4 organic cinnamon sticks in a pot with water and bring to a boil. Allow this tea to steep for several hours and add organic honey and organic apple cider vinegar to taste. You can add a little more or less of each ingredient according to your taste buds.

Mimi’s Tomato Basil & Rosemary Omelets and Veggie Frittatas

Adding fresh rosemary to your frittatas and omelets is a quick and easy way to get it into your diet. Try mincing the rosemary and combining it with the other omelet For the frittata, I use 4 organic eggs, ¼ cup of liquid such as homemade veggie broth, ¼ cup of organic dried rosemary leaves, and 1 cup of filling, including organic broccoli and organic red onion. Add your favorite organic cheese to both the omelets and the frittata if you like, and salt and pepper to taste. For the tomato basil rosemary omelets, I chose feta cheese. You can choose to forgo the cheese if you prefer.

Mimi’s Cumin Ginger Carrots Medley

  • 1 pound of carrots
  • 6 tablespoons of butter
  • 2 teaspoons of cumin
  • 2 cloves of chopped garlic
  • 1 teaspoon of chopped ginger
  • salt and pepper to taste

Liquefy the butter in a pan and add the cumin, salt, and pepper. Then add the carrots, garlic, and ginger. Sauté this veggie mixture until the carrots are at your preferred tenderness.

Mimi’s Mouthwatering Raw Ginger Chocolate

Grate 2 chunks of organic ginger root with a cheese grater and set aside.

Combine:

  • ½ cup organic coconut oil
  • ½ cup of raw organic honey
  • ¼ cup raw organic cocoa

Mix well and then add a few drops of vanilla extract. Once ingredients are combined, add the shredded ginger and mix. Then separate the mixture into cupcake holders and freeze.

Mimi’s Blueberry Banana Muffins

This recipe calls for 1 ¾ cups of your favorite organic flour.  I like a combination of almond, amaranth, and quinoa flour in equal portions.

Combine:

  • 1 ¾ cups of flour mixture
  • ¼ cup of organic whole oats
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • ½ cup of organic coconut oil
  • 3 ripe bananas
  • 1/3 cup of organic coconut sugar
  • 2 large organic eggs
  • 1/3 cup of organic almond milk
  • a dash of organic vanilla extract
  • 1 ½ cup of organic frozen blueberries

Mix well and separate into cupcake holders and bake on 375 for 30 minutes or until golden brown.

Mimi’s Blueberry Flaxseed Pancakes

For this  sustainable breakfast dish, combine:

  • 2 well-beaten organic eggs
  • 1 cup of organic buttermilk
  • 2 tablespoons of organic vegetable oil
  • 1 stick of organic melted butter
  • 1 cup of your choice of organic gluten-free flour such as brown rice flour or quinoa and amaranth flour
  • ¼ cup of organic ground flaxseed
  • 3 teaspoons of baking powder
  • 1/3 cup of organic honey
  • 2 cups of organic blueberries
  • 3 mashed up organic bananas
  • a nice pinch of organic cinnamon
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Rose Hips for Your Autumn Medicine Cabinet

Dog Rose (Rosa canina) is an indigenous herb to Europe, considered by some as an invasive weed found in hedgerows, scrub, woods, and wasteland. In autumn, the arching stems with downy hooked thorns bear clusters of flask-shaped scarlet fruit known as rose hips. These floral superfoods, bursting with winter medicine for our homes and communities, make eye-catching bait for birds. Be sure to share in this harvest as they are rich in therapeutic uses!

Rose hips were thought to be discovered for their high vitamin C content in Britain during WWII when scurvy was prevalent and citrus remedies were scarce. In modern times, as every practitioner knows, vitamin C supplementation is used to support the immune system. It is more beneficial to obtain nutrients from local whole food sources such as rose hips than non-bioregional plant species or through a manufacturing process.

The therapeutic use for rose hips are many and go beyond the scope of vitamin C. Rose hips contain a plethora of tonic and antioxidant (carotenoids) properties that work in synergy with vitamins A, B1, B2, B3, D, K; with beta carotene; and with minerals such as calcium, iron, selenium and zinc.

Rose hips have many actions. For example, they are anti-inflammatory, astringent (drying), stomachic (strengthening digestion), nervine (strengthening and nourishing the nervous system), and nutritive with sour and cooling qualities. These actions make it a useful food and medicine for colder times of the year, benefiting inflammatory based conditions by easing chronic inflammation and offering pain relief. They can cool the body to help lower a fever and are used internally for natural relief of colds, sore throat, influenza, blocked chest, and minor infectious diseases. They can help control diarrhoea and gastritis and act as a dietary supplement. (They are especially good for vitamin C deficiency.) They may help to eliminate waste, support the immune system, soothe nerves, relieve insomnia, and lift depression, e.g. seasonal affective disorder (SAD).

Culinary use of rose hips includes wine making, vinegar, jam, jelly, syrup, soup, and tea. They are also used in a nutritional syrup supplement (especially for babies), which is sometimes added to cough mixtures and used to flavour medicines. Extracts are added to vitamin C tablets, food supplements, herbal remedies, and herb teas. As you can see, rose hips have a great deal to offer the autumn and winter medicine cabinet.

For the non-herbalists amongst us, here is a simple recipe you can safely carry out at home.  It’s also a fun project to do with children to help raise awareness of using nature to improve health.

Recipe for Organic Rose Hip Apple Cider Vinegar

This recipe has been adapted from various sources to simplify the process. Instead of using the conventional weight:volume ratio for fresh plant tinctures based on calculating the equivalent dry weight of the herb in g:ml, I have favoured a more traditional, user-friendly approach, including the use of a metric cup measurement.

Equipment:

  • Bag or basket
  • Sharp knife
  • Metric measuring cup
  • Colander
  • 1L Pyrex jug
  • Muslin cloth
  • Conical measure
  • 100 ml or bigger amber bottles with plastic caps (vinegar tends to rust lids otherwise)
  • Labels

Ingredients to yield approximately 600 ml:

  • Wild crafted, foraged rose hips (Rosa canina)
  • 1L organic apple cider vinegar (ACV)

Method

  • Identify and pick the rose hips in late autumn when the hips are bright red, soft and fleshy.
  • Wash the rose hips, discard anything damaged, and slit the skins using a sharp knife.
  • Measure 1 cup of slit rose hips to 2 cups of room temperature ACV.
  • Place the rose hips into a 1L sterilised pyrex jug and cover with ACV, leaving head room for the rose hips to swell.
  • Cover and label the project with the name of plant, plant part, menstruum (the liquid ingredient) and date.
  • Macerate (soak in a liquid) for two weeks to one month. (You may like to follow the path and cycle of the new or full moon.) Keep it in a dark place at room temperature and stir daily with a wooden spoon.
  • Strain the acetum (a preparation having vinegar as the solvent) through a muslin cloth to remove seeds and irritant hairs. Discard the marc (left over herbal material).
  • Return the crude acetum into a pyrex jug, cover and allow to settle overnight.
  • The next day, filter and decant into sterilised amber bottles. Cap and label. Store in a cool dark place (shelf life six months).

The recommended dosage is 5 ml three times daily before a main meal (neat or in 30 ml  filtered water) to benefit from the ACV digestive tract, tonic qualities. This recipe can be added to cooking (in marinades,  salad dressings, etc.) and is non-toxic and tolerated by most people, including those who are alcohol sensitive. If you experience any adverse side effects such as loose stools, which can be associated with excess vitamin C, stop taking the remedy for a day and reintroduce at half the recommended amount.

It is always good to consult a qualified herbalist before administering herbal medicine, especially if you or your client is pregnant, breast feeding, have a diagnosis and/or are taking prescription pharmaceutical drugs. For example, research indicates that rose hips have the potential to reduce blood glucose levels which can be suitable for treating diabetes.  However, large doses administered by those with hypoglycaemia (low blood sugar) may cause side effects. The seeds also consist of short hairs which may irritate one internally. For those who are susceptible to irritable bowel syndrome or irritable bowel disease, take care to thoroughly strain the liquid. Rose hips are generally considered safe for use with children, convalescents, and the elderly.

Tips

When foraging for wild food or medicine, be sure to identify plant species correctly, and  harvest away from polluted areas such as busy roads and industry or where they might have been sprayed.  Remember to leave some autumn and winter food for wildlife!

One of my favourite hedgerow medicine guides for wild food and herbal medicine identification is: Hedgerow Medicine: Harvest and Make Your Own Herbal Remedies by Julie Bruton-Seal (Author, Illustrator), Matthew Seal (Author).

Should you decide to study herbal medicine (for example at the College of Naturopathic Medicine) this is the kind of practical, hands-on project you might study in the module Botany, Pharmacognosy, and Pharmacology.

About the Author

Emma Schade-Stylli has always felt a deep connection to nature and the cycle of the seasons with a passionate interest in exploring the science and healing art of plant-based medicine. Having graduated in Naturopathy and Herbal Medicine from CNM, Emma practices as a naturopath, herbalist and holistic lifestyle coach in the UK. She is also involved in a small holding project on the Isle of Anglesey, North Wales where she tends the land for pesticide-free vegetables and herbs. Emma can be contacted at info@contemporaryhealthcare.co.uk

About CNM
CNM offers Diploma Courses, Short Courses and Postgraduate Courses in a range of natural therapies, all based on a naturopathic approach to health. For the full range of courses, visit www.naturopathy-uk.com.

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Sources:
  • Andersson U, Berger K, Högberg A, Landin-Olsson M, Holm C. (2012) Effects of rose hip intake on risk markers of type 2 diabetes and cardiovascular disease – European Journal of Clinical Nutrition 66(5):585-90
  • A Modern Herbal by Mrs. M Grieve • Roses – Botanical.com
  • Bartram, T (1998) Bartrams Encyclopedia of Herbal Medicine. 1 ed. London: Constable & Robinson Ltd.
  • Bruton – Seal, J., & Seal, M. (2009) Hedgerow Medicine. Shropshire: Merlin Unwin Books Ltd.
  • Fitter, R.S.R (1974) Wild Flowers of Britain and Northern Europe. 2nd  ed. London: Harper Collins Publishers Ltd.
  • Make Your Own Whole Food Vitamin C Pills with Herbs -Learning Herbs
  • The Medicinal Benefits of Rose Hips -Permaculture 
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  • Williams, S. (2013) Pharmacognosy and Pharmacy Day One, Pharmacognosy and Pharmacy. [Online] College of Naturopathic Medicine London.
  • Yard, Neils (2011) Cook, Brew and Blend Your Own Herbs. 1 ed. London: Dorling Kindersley Limited.
  • 2012, Department of Herbal Medicine. (Clinical Handbook Herbal Medicine) [pdf] London: The College of Naturopathic Medicine.