The Health Benefits of Fermentation

   
     If you follow health trends at all, you’ve probably heard of Kombucha, Kefir, or one of the other, currently trendy, fermented concoctions. However, fermentation has been with us for thousands of years. Fermentation is a natural means of preservation and was, in many cultures, the main one until the invention of refrigeration. During fermentation, microorganisms (such as bacteria, yeast, or fungi) convert organic compounds like sugars and starch into alcohol or acids. In Lactofermentation, for example, the starches and sugars in vegetables and fruits are converted to lactic acid and this lactic acid acts as a natural preservative, allowing them to be stored (in a cool place) for a year or more. Because of this, fermentation produces distinctive, strong, and sour flavors. Some other examples of traditional, fermented foods include Sauerkraut, Kimchi, Miso, Tempeh, Yogurt, Dosa, and a number of traditional Cheeses.

     The process of fermentation doesn't only preserve the food, it also creates a number of beneficial enzymes, vitamins, omega-3 fatty acids, and probiotics. All of this makes fermented foods (and drinks) super beneficial to your digestion and overall health. And it doesn’t take much to provide that boost. You really only need ¼ cup of fermented food/drink a day to provide an amazing benefit. That all sounds good, but what are those benefits?

     Improved Digestion and Metabolism: Fermented foods are a great source of beneficial bacteria and enzymes. The beneficial bacteria improve the general health of your bowels by balancing out your gut flora which can have a huge impact on your digestion and metabolism. The enzymes also help to break down hard to digest food and improve nutrient absorption.

     Better Absorption of Nutrients: Not only do the extra enzymes present in fermented products help improve nutrient absorption, but fermentation increases the bioavailability of vitamins and minerals, helping us to better use what we consume. Additionally, by boosting the beneficial bacteria in your gut, you are promoting their ability to manufacture B vitamins and synthesize vitamin K.

     Get More from Your Proteins: Lactic acid, the main by-product of natural fermentation, supports the growth of healthy intestinal flora, normalizes stomach acid levels, and helps the body assimilate proteins.

     Good Source of Vitamins: Not only does fermentation help us to better absorb and use the nutrients in our food, they also provide an excellent source of vitamins. B vitamins, in particular, are a natural by-product of fermentation. Some fermented foods also have higher amounts of vitamin C, or other vitamins as well.

     Overall Improvement of Health, Mood, and Immunity: Improving gut health has been linked to overall improvement of immunity and general health. A 1999 Lancet study showed regular consumption of naturally fermented vegetables positively correlated with low rates of asthma, skin problems, and autoimmune disorders among children attending a Waldorf school in Sweden. There have been numerous other studies that showed similar results. But your gut is also intrinsically connected to your mood. So not only do ferments help improve your general health, they can help to stabilize and improve your mood. Read more about this connection here.


     Those of you who may have been keeping up with this blog since the beginning may remember that one of the first recipes I ever posted was a fermentation one. Fermentation is something I’ve believed in for quite a long time. As such, I’ve gathered a decent number of recipes and resources. So here are some links for you if you want to pursue home fermentation.

Bat Lady Recipes: 

     Fermented Coleslaw
     Pickled and Fermented Red Onion
     Kombucha
     Fermented Lemons

Helpful Resources:

     Kombucha Kamp
     Mastering Fermentation
     Wild Fermentation

   
     I hope I have convinced you to give fermentation a try, and maybe even try to do it at home. I only included a basic introduction to fermentation and it’s benefits. If you have any questions or comments please leave them below. Follow me on Facebook and Instagram or updates on my adventures in Nature. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!

Resources:

Eating Fermented Foods Can Give a Boost to Your Immune System: Science Focus: https://www.sciencefocus.com/news/eating-fermented-food-can-give-a-boost-to-your-immune-system/

Health Benefits of Fermented Foods: WellnessMama: https://wellnessmama.com/2245/fermented-food-benefits/

Health Benefits of Fermenting: BBC Good Food: https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting

How To Try Fermentation in Your Kitchen for Probiotics on the Cheap: WellnessMama: https://wellnessmama.com/402891/fermentation/

Lacto-Fermentation – How It Works: The Spruce Eats: https://www.thespruceeats.com/how-lacto-fermentation-works-1327598

Why We Love Lactofermentation: Cedar Circle Farm: https://cedarcirclefarm.org/tips/entry/why-we-love-lactofermentation

Absinthe

     Happy Halloween everyone! Each year, as spooky season comes along, I think of all the spooky treats and drinks that I enjoy. Today I wanted to share with you a little about one that happens to be a favorite of my husband’s, Absinthe.

What is Absinthe?

     Basically, Absinthe is a botanical spirit that is predominately anise flavored. In short, it tastes like black licorice (eew), but don’t let that stop you from trying it. Each brand of Absinthe has it’s own botanical blend and can vary, quite widely, in taste depending on what herbs are used in it’s creation.

     There are three herbs that make up the “Holy Trinity” of Absinthe; Green Anise (Pimpinella anisum), Florence Fennel (Foeniculum vulgare), and Grand Wormwood (Artemisia absinthium). Most people would not consider it a true Absinthe if it is not made with these three herbs as a base. Other herbs that Absinthe may be made with include; Peppermint (Mentha piperita), Petite Wormwood (Artemisia pontica), Coriander (Coriandrum sativum), Hyssop (Hyssopus officinalis), Lemon Balm (Melissa officinalis), Angelica (Angelica spp.), Star Anise (Illicium verum), and Veronica (Veronica spp.). Because of the complexity of flavors in all of these herbs, a good Absinthe is a mysterious flavor. Quite like a good wine. As you taste it, the flavor will evolve. You’ll notice a hit of something hidden behind a wall of flavor, and each stage of your “tasting” may reveal more than you might expect.

     Traditionally, the herbs used in Absinthe make the spirit turn a bright green color. However, there are un-colored, or white, Absinthes that forgo the added green herbs, as well as red or yellow Absinthes that use herbs such as Hibiscus (Hibiscus rosa-sinensis) or Saffron (Crocus sativus).

     Absinthe is a strong spirit, reaching up to 75% ABV, or 150 proof on the strong end of things. And some Absinthes tend to include more than a few bitter elements from the herbs. So the tradition of adding cold water and/or sugar to the spirit came about as a way to address both of these issues. These additions dilute the strong Absinthe and unlock some of the depths and flavor characteristics while adding a bit of sweetness via sugar. Not to mention the really neat effect of Louching. When you add water to an anisette (anise flavored liquor or spirit) it will turn cloudy. Absinthe does this and it’s a beautiful and intriguing reaction.

What is the deal with the Green Fairy?

     Medical potions and decoctions made from wormwood date back to at least Roman times, the invention of Absinthe as we now know it is traditionally credited to one Pierre Ordinaire, a Hugenot doctor who fled France for Switzerland in the mid 1700’s and set up shop in the remote Val de Travers near Neuchâtel. He sold a green medicinal potion as a remedy for a number of ailments ranging from digestive issues, to kidney stones, to worms, and even gout. His potion was soon nicknamed ‘La Fée Verte” or “The Green Fairy” both for its beautiful color and for it’s supposed magical qualities.

     The reign of Napoleon III (from 1852 to his downfall with the Prussian invasion in 1870) was the height of popularity for Absinthe. It was primarily a drink of the military and the fashionable bourgeoisie due to it’s relatively high expense. By the early 1870s, it had become common practice to begin a meal with an apéritif, and of 1500 available liquors, absinthe accounted for 90% of the apéritifs drunk because of the belief that it would “sharpen the appetite.” This lead to the hour of 5 p.m. being deemed L’Heure Verte, or the Green Hour (where our modern Happy Hour comes from) in almost every café. The cafés were an extremely popular place to socialize, since most of Paris’ citizens were living in cramped apartments, often in poverty.

     During the years of 1880 – 1910, Absinthe’s price dropped down low enough that made it accessible to every tier of society. Artists and performers would crowd into the cafés and partake of a little bit of “The Green Fairy” to help gain inspiration. This is where we get the common myth of Absinthe causing hallucinations and even bouts of insanity, as artistic types are not known for abstaining from strong drinks, and Absinthe is one of the strongest (typically being bottled from 45-75% ABV or 90-150 proof). I don’t know about you, but I’ve seen people acting crazy when they’ve had a bit too much vodka or tequila, of course drinking Absinthe to excess would cause insanity.

     Another reason for the myth about hallucinations is a compound that is contained in Wormwood. It contains a chemical compound called thujone, which was thought to be a hallucinogen and rumored to cause transformations in the mind. True, there is a level of toxicity inherent to thujone at extremely high doses. But not in the dose one would encounter by consuming Absinthe. In the U.S., thujone levels in absinthe are capped at 10 milligrams per liter, while absinthe in Europe may have 35 milligrams per liter. Modern science has estimated that a person drinking absinthe would die from alcohol poisoning long before he or she were affected by the thujone.

What are the Medicinal Properties?

     Absinthe gets it’s medicinal properties from the herbs that go into it’s creation. Most of these herbs contain compounds that help with digestion and reduce inflammation. Since each Absinthe recipe varies on which herbs it uses, I’ll just go over the three main herbs and their benefits here.


Grand Wormwood (Artemisia absinthium) – Wormwood has a reputation as an extremely bitter herb, and indeed it is. But the same compounds that make it bitter also serve to help our digestion. Improving bile secretion and flow to ensure that our food is properly digested and nutrients are properly absorbed. It also helps to get rid of any parasites that may have moved in, which is where it’s common name comes from. It’s also a great anti-inflammatory herb, helping to provide relief from chronic inflammatory conditions such as arthritis and gout.

Florence Fennel (Foeniculum vulgare) – Fennel is used throughout the world as a culinary herb. The plant is often cooked as a vegetable and the seeds are used to flavor a wide range of dishes. However, most people don’t know that it’s also a great carminative. Helping to eliminate flatulence and expel gas.  It’s also a great source of potassium, which can help regulate blood pressure and blood sugar. Fennel seeds are also great to help treat asthma symptoms, as well as to relieve sinus pressure and cough associated with upper respiratory conditions.

Green Anise (Pimpinella anisum) – Anise is another herb used, throughout the world, as a culinary herb. It imparts a sweet, licorice-like, flavor to dishes made world wide. But it is also a medicinal powerhouse, particularly for digestion as it’s a great carminative, helping to relieve flatulence and improve digestion in general. It’s super rich in Iron, and other vital nutrients needed for the production of blood cells. This makes it a great herb to help treat anemia. It also helps reduce the symptoms of depression. It also is a great anti-inflammatory, helping to reduce pain caused by chronic inflammatory conditions. And it also helps to regulate blood sugar.

     I hope I have helped to dispel rumors and peak your interest in this traditionally, medicinal Spirit. Now go out there and get spooky with some Absinthe!

      If you have any questions or comments please leave them below. Follow me on Facebook and Instagram or updates on my adventures in Nature. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!

Resources:

Absinthe: Scientific American: https://www.scientificamerican.com/article/absinthe-history/

Absinthe – 10 Facts and Myths About the Green Fairy: Pickled Plumb: https://pickledplum.com/absinthe/

Absinthe a Deadly Potion: Medicine Net: https://www.medicinenet.com/script/main/art.asp?articlekey=7277

Absinthe and Medicine: The Absinthe Blog: https://www.alandia.de/absinthe-blog/absinthe-and-medicine/

Does Absinthe Really Cause Hallucinations?: How Stuff Works: https://science.howstuffworks.com/innovation/edible-innovations/absinthe.htm

Effects of Absinthe: Absinthe 101: https://www.absinthe101.com/effects.html

The Devil in a Little Green Bottle – A History of Absinthe: Science History Institute: https://www.sciencehistory.org/distillations/the-devil-in-a-little-green-bottle-a-history-of-absinthe

The Sauvage 1804 Distillation: Absinthes: https://www.absinthes.com/en/themag/news-absinthes/the-sauvage-1804-distillation-emile-pernot-345

Avocado: More than Guacamole and Toast

     Avocado has become a huge craze in the culinary world. You can find it almost everywhere. But aside from being the main ingredient in guacamole, mostly it's found on toast. Avocado toast has hit the world and it does not seem to be going away. Don't get me wrong, there are so many good things about this trend, it's healthy, tasty, and so much more. However, avocado is so good in so many other dishes, and I thought I might share some of them with you.

     But first, a little bit about the health benefits of this awesome little fruit. Avocado is one of the most nutrient dense foods I know of. It's loaded with calcium, iron, manganese, magnesium, potassium (more than a banana), copper, phosphorous, and zinc. It's a great source of vitamins A, B6, B12, C, D, E, and K. Avocado also contains niacin, thiamin, and riboflavin. And a single serving of this awesome fruit can contain over 40% of the recommended daily value of fiber. Though it contains a LOT of fat (about 22.5 grams) over two-thirds of this fat is monounsaturated and actually good for you. Oh and yes, it is a fruit, but it's super low in fructose.

     All of the nutrients help to make avocados great for your health. Several studies have shown that avocado helps keep your heart healthy, prevents age related vision loss, improves digestion and nutrient absorption, protects against sun damage to your skin and hair, balances blood glucose levels, and so much more. How can you go wrong with avocado? That's why I felt I should share these recipes today. Just in case you are wondering, yes, all of these recipes are gluten free. Most are also vegan friendly.

Avocado and Egg Dishes:

I love having avocado for breakfast, and these recipes work so well for that. They're also great for a light lunch. These would be great with smoked salmon or bacon as well, if you like that sort of thing.

Southwest Avocado Frittata

2 teaspoons Butter or Olive Oil

½ of a medium Onion, thinly sliced

1 Avocado, halved and sliced

1 Tomato, halved and sliced

¼ cup Black Beans

½ cup Corn

8 Eggs

½ cup Heavy Cream (or full fat Coconut Milk)

2 tablespoons fresh Cilantro, roughly chopped

Salt and Pepper to taste

*optional 1 small Jalapeno, seeded and sliced

*optional ¼ cup Shredded Cheddar Cheese (or Pepper Jack for some added heat)

Instructions:

Preheat the oven to 375. In a large, oven proof skillet (8-10 inches), on medium heat, use 2 teaspoons of butter (or oil) to sautee the onion (and jalapeno) until the onion is transparent. Remove from heat. In a large mixing bowl, combine eggs, cream (or coconut milk), salt, pepper, and cilantro. Whisk until eggs are well incorporated. Pour the mixture into the skillet. Add in remaining ingredients. I prefer to start with the black beans and corn, then layer tomatoes and avocado on top. *Optional, top with cheddar cheese. Transfer the skillet to the oven and bake 25 minutes, or until the frittata begins to brown and the eggs are cooked. Remove from the oven, sit 5 min to allow frittata to set. Slice and serve warm!

Egg Stuffed Avocado

2 small Eggs

1 Avocado, sliced and pitted

Salt and Pepper to taste

*optional Shredded Cheese and herbs of your choice

Instructions:

Preheat oven to 425. Scoop out a little of the avocado, to make the hole a little bigger so you can accommodate the egg. Arrange avocado halves in a cooking dish, careful to not let them tip over. Crack an egg into each half of the avocado. Season with salt and pepper to taste. Add cheese and herbs if desired (I like to put a little garlic powder and fresh Parmesan on mine, but feta and chive is a great option as well). Place into oven and bake for 15 minutes (or longer if you don't like runny yolk). Serve warm!

Avocado and Pasta:

These recipes make a great lunch or light dinner. If you like chicken or shrimp, feel free to add it into these recipes. These recipes also work really well with Zucchini or Spaghetti Squash instead of pasta.

Creamy Avocado Pesto

1 ripe Avocado, pitted and diced

1 cup fresh Basil leaves

1/3 cup Pine Nuts (or Cashews)

3 Garlic Cloves, smashed

Juice of 1 Lemon

about ¼ cup Olive Oil

Salt and Pepper to taste

*optional ¼ cup grated Parmesan Cheese or Nutritional Yeast

1 12oz-16oz box of pasta of your choice (I like Bowties or Angel Hair)

*optional- fresh Spinach, Mushrooms (sliced), or Cherry Tomatoes (halved)

Instructions:

Follow instructions on box of pasta and set aside. In a food processor, combine avocado, basil, pine nuts, garlic, salt, pepper, and lemon juice. Process into a thick paste. Slowly add in olive oil until you have reached your desired, creamy, consistency. Mix in parmesan cheese until incorporated. Toss over pasta and fresh vegetables. The heat from the freshly cooked pasta will be enough to warm the sauce perfectly. Serve warm!

Pasta with Garlic Lemon Sauce

For the Sauce:

6 Garlic Cloves

2 ¼ cups Extra Virgin Olive Oil

1 cup Lemon Juice (about 4 lemons)

1 tablespoon Dijon Mustard

¼ tablespoon Nutritional Yeast (or grated Parmesan Cheese)

Salt and Pepper to taste

*optional ¼ cup Herbs of your choice (oregano, thyme, basil, and marjoram are all good choices)

For the Dish:

1 12oz-16oz box of Pasta of your choice (I like Rotini or Penne for this)

2 tablespoons Olive Oil

8-10 fresh Asparagus Spears, cut into 1-2 inch segments

½ medium Onion, sliced

1 Avocado, pitted and cubed

Salt and Pepper to taste

Instructions:

For the sauce:

Preheat the oven to 300. In a small oven proof container, combine garlic cloves and ¼ cup of olive oil. Cover and cook in the oven for about 50 minutes, or until the garlic is a pale golden color and tender. This removes the pungency of the garlic and brings out the sweetness. Cool to room temperature. Transfer the mixture to a food processor and combine with remaining olive oil, lemon juice, mustard, yeast, salt, and pepper. Process until smooth. (Lasts about 2 weeks in the refrigerator)

For the dish:

Follow the instructions on the box of pasta and set aside. Using olive oil, sautee asparagus and onions over medium-high heat until asparagus is tender and onions are transparent. Remove from heat and toss with pasta, avocado, salt, pepper, and sauce. Serve warm!

Avocado Salads:

I love adding avocado to my salads, but in these salads, avocado is the main event! They'd also be great with chicken or tuna added.

Creamy Southwest Avocado Salad

2 Avocados, pitted and cubed

1 small Sweet Onion, diced

1 small Jalapeno, seeded and diced (or bell pepper if you don't want the heat)

1 large Tomato, diced

¼ cup Corn (grill it first to add some awesome flavor)

¼ cup Fresh Cilantro, chopped

¼ cup Plain Greek Yogurt (or vegan sour cream)

Salt and Pepper to taste

*optional-baby or micro greens

Instructions:

Combine all ingredients in a large bowl. Mix gently, but well. Refrigerate at least 1 hour (it's super tasty if left overnight). Enjoy!

Avocado Chickpea Salad

2 Avocados, pitted and cubed

2 medium Cucumbers, halved and sliced

1 large Tomato, diced

1 15 oz can Chickpeas (or try Fava Beans for a nice twist)

Juice of 1 Lemon

¼ cup Olive Oil

2 tablespoons Fresh Parsley, finely chopped

1 Garlic Clove, minced

Salt and Pepper to taste

Instructions:

In a small mixing bowl, combine lemon juice, olive oil, parsley, garlic, salt, and pepper. Whisk well. Pour over all other ingredients in large bowl. Mix well. Cover and refrigerate for at least 1 hour (it's really tasty if left over night). Enjoy!

Avocado Dips and Spreads:

Everyone knows about guacamole, so I decided to introduce you to a few other ways to use avocado in dips and spreads. The first recipe is based on a salad dressing that I love, but it's super thick so you can use it as a dip for fresh veggies or chips.

Green Goddess Dip

1 teaspoon Dijon Mustard

1 clove Garlic, minced

Juice of ½ a Lemon

¼ cup Extra Virgin Olive Oil

2 super ripe Avocados, pitted (you should be able to mush them with a spoon)

1 cup fresh Parsley Leaves

1 Green Onion stalk

1 tablespoon fresh Tarragon leaves

2 teaspoons White Miso Paste (make sure you have a gluten free variety)

¾ cup Tahini

Salt and Pepper to taste

Instructions:

In a food processor, blend dijon mustard, lemon juice, garlic, and olive oil. Add in the avocados, parsley, onion, tarragon, miso, salt, and pepper. Blend until smooth. Pour mixture into a large bowl and add in the Tahini. Mix well.

*If you want to turn this into a salad dressing, add ½ cup (or more) olive oil.

Avocado Hummus

1 Avocado, pitted and diced

1 15 oz can Chickpeas, reserve the liquid

¼ cup Tahini

1-2 Garlic Cloves, minced

Juice of ½ a Lemon

2 tablespoons Extra Virgin Olive Oil

½ tablespoon ground Cumin

Salt and Pepper to taste

Instructions:

Combine all ingredients in a food processor. Process until smooth, adding in chickpea liquid if needed to achieve the right consistency. Enjoy!

Avocado Sweets:

Avocado for dessert? It's surprisingly tasty when combined with the right ingredients.

Chocolate Avocado Mousse

2 super ripe Avocados, pitted

½ cup Chocolate Chips or Cocoa Powder (or try Carob)

¼ cup – ½ cup Milk (or Full Fat Coconut Milk)

1 teaspoon Vanilla Extract

Pinch of Salt

2-6 teaspoons Honey or Maple Syrup

Instructions:

If using chocolate chips, melt them (on a double boiler) before begining. Combine all ingredients in a food processor and process until smooth. Use less milk for a thicker mousse, or more milk for a creamier mousse.

Avocado Banana Cupcakes

(with 2 Frosting Options)

For the Cupcakes:

2 tablespoons Milled Flaxseed

5 tablespoons Water

1 ½ cups Gluten Free Flour (my favorite is by Namaste)

1 teaspoon Baking Powder

1 ½ cups Mashed Bananas (about 4 bananas)

½ teaspoon Vanilla Extract

¾ cup Sugar

¼ teaspoon Salt

½ teaspoon Baking Soda

¼ cup Mashed Avocado

¼ cup Coconut Oil, melted

*optional Sprinkle Crushed Walnuts on top of frosting

Chocolate Avocado Frosting:

2 super ripe Avocados, pitted

½ cup Cocoa Powder (try Carob powder for a vegan option)

6-8 tablespoons Maple Syrup (or Honey)

¼ teaspoon Vanilla Extract

1/8 teaspoon Salt

Avocado “Buttercream” Frosting:

2 super ripe Avocados, pitted

Juice of ½ a Lemon

Pinch of Salt

4-5 cups Powdered Sugar, sifted

Instructions:

For the Cupcakes:

Preheat the oven to 350. In a small bowl, combine flaxseed and water. Mix well and refrigerate for at least 10 minutes. Line a standard 12-cup muffin pan with cupcake liners. In a medium bowl, mix together flour, sugar, baking powder, baking soda, and salt. Make a well in the center of the mixture. In well, combine the flaxseed mixture, avocados, coconut oil, mashed bananas, and vanilla. Stir in the flour mixture, be careful not to overmix. Spoon batter into muffin cups. Bake in oven for 25-30 min, or until a toothpick, inserted in the center, comes out clean. Remove from pan and allow to cool completely before frosting.

For the Chocolate Frosting:

Combine all ingredients in a food processor. Blend until completely smooth. Chill for 10 minutes before frosting

For the “Buttercream” Frosting:

Combine the lemon juice and avocado in a food processor. Process until completely smooth. Slowly add in powdered sugar until you have reached the desired consistency. Chill for 10 minutes before frosting.

Tips for frosting:

These frostings are not traditional cupcake frostings. They don't pipe well and are more like a thick ganache. If you want to pipe your frosting, instead of 2 avocados, use 1 and add 8 tablespoons of shortening or unsalted butter.

Bonus tip! If you are looking for a great dessert for your St. Patrick's Day dinner, the “buttercream” frosting is much healthier than a traditional frosting, and it's GREEN!

     Have fun, play around, make more avocado recipes, and let me know what you think below!

Herbal Bitters: A Brief Introduction

It's the Holiday Season! That means it's time to get together with friends and family. Time to share gifts, drinks, and stories. Time to get fat and lazy after eating amazing meals. All of this can be very exciting and wonderful. However, this can do a serious number on your digestion. I figured that I could let you in on a tip to help keep your digestion going strong even after a day of gorging yourself on food you don't normally eat.

Over the years, “Bitter” has gained a bad reputation. The word is most commonly associated with harsh feelings like anger, resentment, and pain. However, “Bitter” can be a wonderful and healthy tool to use. Bitter herbs help digestion, and a number of them are already in our diets. Coffee, most culinary herbs, and leafy greens are just a few examples. Even though we do continue to enjoy our bitter herbs, we don't have enough of them to really use their true potential. If you aren't tasting the bitter flavor, you aren't getting the benefit. But before I dig to deeply into that, here's a basic introduction to the world of Bitters.

Bitter Herbs and Foods:

In Traditional Chinese Medicine (TCM), there are 5 flavors of food. Sweet, Salty, Pungent (sometimes referred to as Spicy or Acrid), Sour, and Bitter. Each of these flavors is associated with certain actions on your digestive system, as well as your body as a whole.

Bitter herbs and foods help to stimulate digestion by triggering the production and/or release of digestive enzymes, hormones, and various digestive secretions (saliva, bile, etc). This action benefits the gallbladder, stomach, liver, pancreas, and just about your whole body. Bitters help us to properly digest proteins, fats, and starches. They help increase nutrient absorption, improve the integrity of the tissues lining the digestive tract, and help to create a protective barrier against pathogens. Most bitters are also cooling in nature, helping to reduce inflammation and rid the body of excess heat. They also help aid the elimination process.

With such a wide range of bitter options available to us, why do so many health professionals think that the modern American diet is all but devoid of bitter flavors? Because sweetening the bitter flavors destroys most, if not all, of the health benefits. So eating those dark leafy greens in your salad is a great choice, but using a salad dressing packed full of sugar negates most of the healthy benefits. This is one of the reasons that herbal bitters are such a great tool for your health.

Herbal Bitters:

The herbal bitters we usually refer to are mixtures of various herbal extracts designed to help aid digestion. There are an unlimited amount of combinations of bitter herbs out there that can be put into these herbal bitters, and many recipes date back thousands of years. Some of the oldest recipes come from the Mediterranean region and date back over 2,000 years ago. Some of the more famous recipes are still in use today, though mostly as cocktail ingredients. The most famous of these is Angostura Bitters which is used in the traditional Old Fashioned. And for those of you who are fans of Gin and Tonic, tonic water started off as a bitter folk remedy as well.

Who Should Take Bitters?:

EVERYONE!

Bitters are great for everyone to use. Pregnant and nursing women should use caution with certain herbs, but an Herbal Bitter formulated with fennel and other gentle herbs can be a great asset, especially since fennel helps increase breast milk production. Those of you who have had problems with your gallbladder, pancreas, liver, or kidneys can benefit tremendously from taking bitters. People who suffer from anemia, or iron deficiency, should think seriously about adding bitters to their diet. Our bodies need bitters in order to properly absorb and use iron.

How Do You Use Bitters?:

I typically recommend using bitters 15 min before you plan on dining. Bitters most often come in liquid extracts with droppers, but occasionally you will find them in spray bottles. In the case of the droppers, take 1-2 dropperfuls, under your tongue. For the spray, spray into your mouth 2-3 times. When in doubt, follow the instructions on the bottle.

Whatever your digestive concern, there is an Herbal Bitters formula out there for you (or you can make your own). I urge you all to talk to a nutritionist, herbalist, or other health professional about adding bitters to your daily routine.

I hope I have gotten you excited about herbal bitters, and I hope that they help you throughout this holiday season. If you have any questions or comments please leave them below.

Where to Buy Great Bitters:

Urban Moonshine

Mountain Rose Herbs

Leaves and Roots

Check out your local Farmer's Markets

There are also several people who sell their herbal products on Etsy

I have also been known to make bitters occasionally. For more information, please contact me directly at BatLadyHerbals@gmail.com

Resources:

5 Reasons Why You Should Eat Bitter Foods and Herbs: Natures Sunshine: http://blog.naturessunshine.com/en/5-reasons-why-you-should-eat-bitter-foods-and-herbs/

10 Reasons to Use Bitters: Hint it All Starts with Digestive Health : Radiant Life: https://blog.radiantlifecatalog.com/bid/70036/10-Reasons-to-Use-Bitters-hint-it-all-starts-with-digestive-health

Benefits of Bitters: Organic Spa Magazine: https://www.organicspamagazine.com/the-benefits-of-bitters/

Digestive Bitters: Better than Probiotics: Gwen's Nest: http://gwens-nest.com/digestive-bitters/

Herbal Bitters: Invaluable Aid to Fat Digestion: The Healthy Home Economist: https://www.thehealthyhomeeconomist.com/bitters-invaluable-aid-to-fat-digestion/

Herbal Medicine: Tonics, Bitters, and Digestion: Healthy.net: http://www.healthy.net/Health/Article/Tonics_Bitters_and_Digestion/862

Natural Healing: Befriending the Bitter Herbs: Mother Earth Living: https://www.motherearthliving.com/health-and-wellness/natural-healing-bitter-is-better-befriending-the-bitter-herbs

Properties of Food from a TCM Perspective: Shen Nong: http://www.shen-nong.com/eng/lifestyles/food_property_food_tcm.html

Taste and Action of Chinese Herbs: ITM Online: http://www.itmonline.org/articles/taste_action/taste_action_herbs.htm

2 Simple Recipes for Gut Health

If you've been following this blog, and reading for some time, you may have seen a post from January. This post is an introduction to the gut-brain connection and how our diet can affect our mental health. Today I'm going to give you a couple simple recipes to help start your path to healing your gut.

Kombucha:

I've devoted an entire post to Kombucha in the past, and might do so again in the future. Kombucha is amazing, both for your gut and for the taste. If you want to get more of the nitty-gritty details, please feel free to look up that post I made last September. In the meantime, I wanted to give you a great recipe for flavored Kombucha that goes a step further than just plain. This particular one adds in a few ingredients that are also super healthy for your gut.

Ginger Berry Kombucha

3 ½ quarts Water

1 cup Sugar

6-8 Tea Bags (black or green tea work best, I usually do 3 of each)

1 ½ cups unflavored, starter Kombucha

1 SCOBY

½ cup each of Strawberries, Blueberries, Blackberries, and Cherries, all chopped

3 or more tablespoons Minced Fresh Ginger

Instructions:

Bring the water to a boil. Remove from heat and stir in the sugar until it has dissolved. Now add in the tea bags. Cover, and let cool to room temperature. Once mixture has cooled, remove the tea bags and add in your starter Kombucha. Pour into your fermentation container (I use a gallon Mason Jar) and add in your SCOBY. Cover with cloth and secure with a rubber band. Let sit, out of direct sunlight, for 5-7 days (here in Central Florida, I start tasting at 3 days during the summer). When it tastes pleasant to you, remove the SCOBY and 1 ½ cups of starter, place them in a holding container (bowl or another jar). Now add in your berries and ginger. Cover with cloth and allow to sit at room temperature, out of sunlight, for an additional 2 or more days. Taste the brew and when you are happy with it, go ahead and strain out the herb/fruit solids. Pour the Kombucha into bottles and enjoy!

Optional:

Adding chia seeds to your Kombucha is a great way to boost your energy levels and help with your gut issues. However, some people are sensitive to small seeds so use caution if you have certain gut issues like diverticulitis.

Add Chia to Your Kombucha!

1 cup Kombucha

¼ cup – ½ cup Rehydrated Chia Seeds (Combine 1 part Chia Seeds, and 4 parts Warm water. Stir well. Leave in the fridge for a few hours to rehydrate and form a gel.)

Instructions:

Place chia seeds and gel into a cup or bottle. Add in Kombucha. Stir (or shake) well. Enjoy!

Bone Broth:

Recently, bone broth has received quite a bit of attention. Which is awesome, because it's been so underrated for years. Bone broth is similar to a typical broth or stock, except you simmer the bones for 48-72 hours in order to break down the marrow and release all those healing minerals. It's this that makes bone broth so amazing for you. For optimal gut health, consuming a minimum of ½ cup every day will help to repair/rebuild the barrier of your gut and help increase nutrient absorption. I like to freeze my broth in ice-cube trays. This makes it easier to add them to rice, quinoa, soups, salad dressing, and so much more. Wellness Mama has written up a great introduction to bone broths, including where to find bones and how to use the broth.

Simple Bone Broth

2-4 pounds Bones (beef, lamb, poultry, or fish) from a healthy source

2 tablespoons Apple Cider Vinegar

2 large Onions

2 medium Carrots, and carrot tops

3 stalks of Celery

1 tablespoon Coconut Oil (or Avocado Oil)

2 tablespoons Salt

1 tablespoon Black Pepper

3 cloves of Garlic, smashed

1 bunch Fresh Parsley

Instructions:

*Optional* Roast the bones, in a 350° oven for 30 minutes, to improve the flavor.

Place the bones in a stock pot and cover with water. Add in the vinegar and let sit for about 45 minutes. This helps the minerals to begin coming out of the bones. While you are waiting on the bones, chop 1 onion, 1 carrot, and 1 celery stalk. Sautee these vegetables with the coconut oil, until onions are translucent. Add them and the remaining onion, carrot, and celery (chopped) to the stock pot. Now is the time to add your salt, pepper, carrot tops, and any other herbs you would like to add (except the garlic and parsley). If needed, add water to just cover all the vegetables. Bring contents to a boil. Once it has reached a roiling boil, reduce heat to simmer. Simmer for 48-72 hours. During the first few hours, scum will form on the top of the broth. Skim that off and keep simmering. If you're not comfortable leaving the stove on over night, turn it off (make sure it's covered) and let it sit at room temperature over night. Turn it back on the next day and simmer away. You can also make this in a crock pot. During the last 30 minutes of simmering, add in the parsley and garlic. When your time is up, remove it from the heat and let the broth come to room temperature. Strain out all solids and enjoy! This will keep in the refrigerator for 5 days. I always freeze ½ of my batches for later use.

Both of these recipes are very versatile. You can flavor the Kombucha however you want, with or without chia seeds. You can use the bone broth as a base for every soup, to cook rice/quinoa, or to add in place of water with any savory dish you are cooking. Not only will they help to boost your gut, but they all work to boost immunity, mood, and overall health.

I have previously posted some other recipes that are great for gut health. Fermented Lemons, Golden Milk, and Fermented Salsa are all great recipes to add into your diet to boost gut health.

I hope you enjoy making these recipes, and I hope they help you on your journey to better gut health! If you have any questions or comments, please leave them below!

Rosemary Juniper Cranberry Sauce

     I am always experimenting in my kitchen, especially this time of year.  One of the things I try to do most often is add herbs into our food, both to enhance the flavor, and to make sure my family is consuming enough vitamins (herbs are jam packed with vitamins and minerals).  Rosemary and Juniper are two herbs that I absolutely love and they have great health benefits, so when I ran across a recipe online for Cranberry Sauce with Rosemary and Juniper, I decided to try it out and make it my own.  I have included the URL for the original recipe down in my resources, for those of you who want to check it out.

A note about the herbs:

     Rosemary Rosmarinus officinalis is excellent for your memory, improves your mood, reduces inflammation, eases pain, protects the immune system, stimulates circulation, detoxifies the body, protects against bacterial infections, prevents premature aging (because of its high amount of antioxidants no less), and helps heal many skin conditions.  Most of these benefits have been known and used for centuries.  Shakespeare even wrote “rosemary, that’s for remembrance” in his play Hamlet.  Rosemary is also commonly added to food in many areas and does help aid digestion and calm the stomach.  Also, because of its antibacterial properties, rosemary makes a great breath freshener. 

     Juniper Juniperus communis is naturally antibacterial, antiviral, and antiseptic.  This makes it a great choice to fight infections of all kinds.  Juniper is useful to reduce inflammation and to increase the production of stomach acids, which means that it’s great for digestion.  Juniper, like cranberry, is great for the urinary tract and helps to prevent and treat urinary tract infections.  Juniper also helps to lower blood sugar and can alleviate some of the problems associated with a woman’s menstrual cycle. 

Rosemary Juniper Cranberry Sauce

12 cups organic cranberries (fresh or frozen)

1 bottle hard apple cider of your choice

2 cups apple cider (the family friendly kind found in your local produce department)

1 cup orange juice

½ cup red wine of your choice

1-2 tsp dried juniper berries, lightly crushed (I love the taste of juniper, so I lean more towards 2 tsp, but it is a strong flavor so start light)

3 tsp fresh rosemary leaves, roughly chopped

Raw, local honey

½ tsp sea salt

Combine cranberries, apple cider, hard apple cider, orange juice, wine, juniper, and rosemary in a pot.  Cover and bring to a boil over medium-high heat.  Reduce heat to a simmer and cook, covered, for about 10-15 minutes, or until all the cranberries have popped.  Add ½ cup of the honey and all of the salt.  Stir and taste, if it needs more sweetening, add more honey about ½ cup at a time.  Add more juniper or rosemary at this time as well, if needed.  Simmer until the sauce has reached the desired consistency, remember that it will thicken a bit upon cooling.  

If you want to store it/can it, pour into sterilized mason jars (makes 5-6 pints), leaving ¼ inch free at the top.  Put the jars into a boiling water bath for about 15 minutes.  This sauce will keep, canned, for about 1 year.  Refrigerate after opening, or just serve fresh at Thanksgiving dinner!

I hope you all enjoy this recipe.  Just like with all my recipes, feel free to play around and make it your own.  Change up the herbs (basil or mint should be tasty, or you could go with the classic cinnamon and clove combination), use beer instead of cider (there are some really good gluten free beers out on the market right now), gin instead of wine (for those of you who just love the flavor of juniper), or add some seasonal nuts (walnuts might be especially tasty).  Experiment and have fun making healthy food for your friends and family!

Resources:

Herb Wisdom – Juniper: http://www.herbwisdom.com/herb-juniper.html

Local Kitchen Blog – Cranberry Sauce with Rosemary and Juniper Berries: https://localkitchenblog.com/2009/12/12/cranberry-sauce-with-rosemary-juniper-berry/

Organic Facts – Health Benefits of Rosemary: https://www.organicfacts.net/health-benefits/herbs-and-spices/rosemary.html

Sage, the Scent of Thanksgiving

     November is a month of gatherings.  When we gather together this month, we are asked to think about things we are thankful for (at least that’s always been my family’s tradition).  Even though the origin of Thanksgiving may not have happened the way we have all been taught in school, it has come to represent a time of family and friends, of thankfulness and of blessings.  What the holiday has become is a wonderful tradition for families and a great celebration of the things in life that we may take for granted throughout the year. 

     As we do gather together over a bountiful table, certain aromas tend to be present.  The smell of the turkey and dressing are, of course, the most prominent.  Now, each family has their own recipes.  Being from the South, I don’t believe oysters have any business in my dressing (supposedly this is common in certain areas, and is even supposed to be an ingredient in the first Thanksgiving dressing recipe).  However there are certain spices that make themselves into every dressing recipe I have ever encountered.  One of these is sage.

     Sage Salvia officinalis is one of the many, many cooking herbs that are also amazingly beneficial to our health.  It’s in the Lamiaceae family, which is commonly referred to as the Mint family.  Plants in this family are characterized by a square stem and distinctive flowers that have petals fused into an “upper lip” and “lower lip,” which is why this family was originally referred to as the Labiatae (labia is Latin for lip).  The Lamiaceae family is also where you find Basil, Mint, Lavender, Thyme, Rosemary, and Savory, so this is a family known for its culinary delights.  When it comes to culinary herbs, I have a pet theory that they were originally added to food because most of them help aid digestion in some way.  However, it may be a “chicken and egg” situation.  Do we know that they help with digestion because they were added to food? Or were they added to food to aid with digestion?  Hmm… 

     Sage has been used in most cultures as a medicinal and culinary favorite (I use it in my Pumpkin Sage bread).  The ancient Romans actually revered this herb so much that they created a special ceremony just for the gathering of sage.  The Greeks and Romans both used this herb to help preserve meat (science believes that this is due to its high level of antioxidants).  Arab physicians in the 10^th century believed that sage promoted immortality.  14^th century Europeans used sage to protect themselves from witchcraft.  It was also prized in 17^th century China for the flavorful tea it makes.  Today, sage has become one of the most commonly burnt herbs for smudging, which is a practice that comes from the Native American use of burning herbs to cleanse one’s self and space, as well as to connect to nature and spirits.  The actual herbs used in this way by Native Americans varied among the tribes (some of them are very secretive about what herbs the used) and were typically not burnt in a bundle, but instead in a bowl or shell.  But the current practice is beneficial (even for you healthy skeptics), as sage smoke helps us to de-stress and fights the bacteria in the very air we breathe.

     I have used a strong sage tea as a mouthwash and gargle to fight gingivitis and heal a sore throat.  Sage tea can also be used to fight fevers, to calm nervous anxiety, to stimulate digestion, improve liver and kidney function, as a wash for the skin (makes a great toner and helps fight acne), as a hair rinse (makes hair super shiny and helps to darken hair if left on for an extended time), helps reduce excessive sweating, is a natural deodorizer (great for body and home), helps relieve hot flashes in menopausal women, helps deal with feelings of grief and depression, helps protect against cardiovascular diseases, and can help improve brain function and memory.  You can also use sage as a steam inhalation to help with asthma.  Sage poultices can also be beneficial in first-aid situations where antibacterial action is needed.  There are many more benefits of sage and I could probably write a small book on the subject! 

     For all of you new moms, and mom-to-be’s out there, you should avoid taking this herb in medicinal doses, or even at all.  It stimulates menstrual flow which could cause complications in the early stages of pregnancy.  It also dries up milk flow, so breastfeeding moms should avoid this herb until it’s time to wean your baby (at which point it could be very helpful).  It could also cause a minor allergic reaction in people who are allergic to other plants in the Lamiaceae family.  You should also use caution with this herb if you are prone to epileptic seizures. 

    

Parts Used: Leaves, small stems, flowers

Medicinal Actions: Analgesic, Antibacterial, Anticancer, Antifungal, Antihydrotic (refrigerant), Anti-inflammatory, Antimicrobial, Antiseptic, Antispasmodic, Antiviral, Aromatic, Astringent, Carminative, Depurative, Emmenagogue, Estrogenic, Nervine, Vermifuge

    Thank you all for reading this.  I hope you enjoy sage as much as I do and if you have any questions or comments, please leave them down in the comments below!

Resources:

Annie’s Remedy – Sage: http://www.anniesremedy.com/herb_detail52.php

Botanical.com/A Modern Herbal – Sages: http://www.botanical.com/botanical/mgmh/s/sages-05.html

Health Beckon – 20 Amazing Benefits of Sage Herb for Skin, Hair, and Health: http://www.healthbeckon.com/sage-herb-benefits/

Herbalpedia – Sage, Not Just for Thanksgiving: http://www.herbalpedia.com/blog/?p=156

Herb Wisdom – Sage Herb: http://www.herbwisdom.com/herb-sage.html

History – The History of Thanksgiving: http://www.history.com/topics/thanksgiving/history-of-thanksgiving

Manataka American Indian Council – The Real Story of Thanksgiving: https://www.manataka.org/page269.html

Organic Facts – Health Benefits of Sage: https://www.organicfacts.net/health-benefits/herbs-and-spices/sage.html

Spirituality and Health – The Ancient Art of Smudging: http://spiritualityhealth.com/articles/ancient-art-smudging

World’s Healthiest Foods – Sage: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=76