10 Rose Recipes

     Rose is such a great flower, and has quite a few medicinal properties. However, we also forget that it's a traditional ingredient in quite a few foods, especially of the Middle Eastern variety. Using rose petals, rose water, and rose hips is a great way to add a bit of flair to any dish though. Check out some of my favorite recipes using the flowers (or water) and hips of this great plant.

Rose Petals/Water 

     Rose petals, and rose water, have a great floral taste that enhances quite a few dishes. It's more commonly used in sweet, dessert style food. But rose goes so well with so many spices that you can really add it into most any spice mixture. Rose is a great addition to Berbere, Garam Masala, and Adveih, and well as many more. Check out these 5 recipes using rose petals (or rose water made from those petals).


1. Starting with a treat! Rose petal jelly is delicious on any occasion, but adding a little clove and cardamom steps it up to a treat that will be hard to put down.

Spiced Rose Petal Jelly

(4 Servings)

3 ½ cups Water

2 Whole Cloves

1 Cardamom Pod, crushed

1/3 cup dried Rose Petals

1 ¾ oz Pectin

Juice of 1 Lemon

1 cup, lightly packed, fresh Rose Petals

4 cups Sugar

Instructions:
In a small saucepan, bring the water to a boil. Stir in dried Rose petals, cloves, and cardamom pod. Remove from heat, cover and let stand for 15 minutes. Strain and discard the solids. Return to the saucepan and stir in the fresh petals, lemon juice, and pectin. Stir until the pectin is dissolved. Over high heat, bring the new mixture to a boil and add the sugar. Set a timer and boil for 2 full minutes, stirring constantly. After 2 minutes, transfer mixture to sterilized jars, seal, and allow to come to room temperature before placing it in the refrigerator overnight to set. After it has set, it will hold in the pantry for up to 6 months, or in the fridge for up to 1 year.


2. Roses in a savory dish? No way! Well, guess what. Roses go great with savory things too! This recipe features roses used in a Moroccan style sauce called a Chermoula, which is usually used as a marinade for fish. This recipe, however, uses the sauce for roasting a mixture of chickpeas, carrots, and zucchini. You can use any of the left over sauce for other dishes such as eggplant “steaks,” shrimp kabobs, chicken, or even tofu. It's so versatile.

Rose Roasted Chickpeas

(2 Main-Dish Servings, or 4 Sides)

Chermoula Sauce:

¼ cup Parsley Leaves

¼ cup Cilantro Leaves

3 cloves fresh Garlic, smashed

4 tbsp Olive Oil

4 tbsp Vegetable Broth

Juice of 1 Lemon, reserve the zest

1 tsp Cumin

1 tsp dried Rose Petals

½ tsp Salt

¼ tsp Pepper

*optional: up to ½ tsp Cayenne powder (however spicy you want it)

Chickpeas:

4 Carrots, peeled and diced

2 small Zucchinis, diced

1 can Chickpeas, drained and rinsed

2 tsp Sauce

Olive Oil

Salt and Pepper to taste

1 tsp dried Rose Buds

Zest of 1 Lemon (reserved from making the sauce)

*optional: Yogurt or Dairy Free alternative as a topping

Instructions:
Preheat your oven to 350 degrees F. Combine all your sauce ingredients in a food processor and pulse until a thick paste forms. Adjust any seasoning if necessary. Toss the carrots in some olive oil and place them on a lined cookie sheet. Sprinkle them with a little salt and pepper, and bake them for 10 minutes, or until tender. Combine all remaining other ingredients and toss well, coating the vegetables well with the sauce. After the 10 minutes are up, remove the carrots from the oven and add to the vegetable mixture. Toss once more to coat the carrots and place the mixture back onto the cookie sheet. Roast for 25-30 more minutes, or until carrots are fork tender and slightly charred. Remove from the oven, drizzle a little more sauce on top (if you need to thin it out, add a bit of water) and a dollop of yogurt.


3. Back to more familiar rose territory. This sweet bread makes a great treat either drizzled with honey or used to make a killer french toast breakfast.

Honey Rose-Berry Bread

(10 Servings)

1 tbsp ground Flax Seed

2 ½ tbsp Water

¼ cup dried Rose Petals

2 cups Gluten Free Flour (my favorite is by Namaste)

½ cup ground Chia Seeds and/or Flax Seeds

1 ½ tsp Gluten Free Baking Powder

½ tsp Baking Soda

½ tsp Salt

Zest of 1 Lemon

¼ cup fresh Strawberries, diced

¼ cup fresh or dried Blueberries

1 cup Honey or ½ cup Agave nectar

2/3 cup Rose Water

1/3 cup of Lemon Juice (juice of 3 small lemons)

Glaze:

1 cup Honey (or ½ cup Agave Nectar and ½ cup Water)

2 tbsp Rose Water

Instructions:
Preheat the oven to 350 degrees F. Grease a 9X5in loaf pan. Combine 1 tbsp ground flax seed with 2 ½ tbsp water, mix well and set in the fridge to chill, at least 10 minutes. Lightly crush rose petals in a small bowl and set aside. In a medium mixing bowl, add in flour, ground chia/flax seed, baking powder, baking soda, and salt. Whisk well to combine. Fold in rose petals, berries, and lemon zest. Mix well. In a separate bowl, mix honey (or agave), chilled flax seed mixture, rose water, and lemon juice. Stir well. Pour mixture over flour mixture and stir well until combined. Pour batter into your greased loaf pan and bake about 1 hour. Cool in the pan for about 10 minutes. Invert the pan to flip out the bread and continue to cool on a cooling rack while you prepare the glaze. For the glaze, in a small saucepan on medium-high heat, combine honey (or agave and water) with rose water. Bring mixture to a gentile boil and remove from the heat. Whisk well and pour over the cooled bread.  (if you really want that glaze to impact the flavor of the bread, use a toothpick to punch tiny holes over the top of your bread before adding on the glaze)



4. Rose makes a refreshing drink as well. Not only do the petals and hips make a lovely tea, but you can add them to lemonade, sangria, mojitos, etc. Here's one of my favorites, Hibiscus Rose Lemonade recipe for the summers.

Hibiscus Rose Lemonade

(1 Quart)

1 ½ -2 cups Sugar or Honey (however sweet you like it)

1 ½ cups Water

½ cup dried Rose Petals

½ cup dried Hibiscus Flowers

2 cups freshly squeezed Lemon Juice (about 10-12 Lemons)

Ice

Instructions:
In a saucepan over medium-high heat, bring the sugar/honey and water to a boil. Reduce heat to low and stir until sugar/honey is dissolved. Add in the rose petals and hibiscus flowers, cover, and remove from heat. Allow to cool for 45 minutes. Pour mixture over ice and stir well before adding in the lemon juice and stirring one last time. Taste your lemonade and adjust the sweetness if desired. If you want some more rose flavor, simply add a ½ tsp of rose water at a time until it reaches the flavor you want.


5. I love chia pudding. It makes for a great breakfast, starting you day off with all the benefits of chia. It's also a great snack for when I'm just craving sweets. This variation adds in the soft, floral flavor of rose and the rich flavor of chocolate.

Chocolate Rose Chia Seed Pudding

(4 Servings)

2 cups Coconut Milk

½ cup Chia Seeds

½ tsp Rose Water

¼ cup Honey or 2 tbsp Agave Nectar

¼ tsp Cacao Powder

Instructions:
Combine all ingredients in a bowl and mix well. Optionally, you can put them in a food processor and process to make a smooth chia pudding. Cover and refrigerate over night (or at least 4 hours). Mixing it a few times within the first hour helps it to gel evenly. This one is great topped with strawberries.

Rose Hips

     Rose hips (the fruit of the rose plant) are super high in vitamin C, making them taste a bit on the citrus-y side, though some people compare their taste to a tart cherry. You can use them in place of cranberries, citrus, or cherries in just about any recipe. However, when they're dried they are usually pretty hard. So if the recipe calls for dried fruit, make sure you add a bit of water or juice to them and allow them to reconstitute for a bit before using them in your recipes. 


1. This dip is a great slightly sweet, tart dip for just about any occasion. I like to serve this with gluten free graham crackers, but it also works well with apples and other fruit.

Pecan Rose Hip Dip

(makes about 1 ½ cups)

8 oz Cream Cheese or a Dairy-Free alternative

½ cup dried Rose Hips 

¼ cup Pineapple Juice

¼ cup chopped Pecans

1 tsp Orange Zest

¼ cup Honey or 2 tsp Agave Nectar

½ tsp freshly grated Ginger

2 teaspoons Orange juice

Instructions:
In a small bowl, combine the rose hips and pineapple juice. Chill overnight to reconstitute. Once reconstituted, combine all ingredients (including the reconstituted rose hips, don't drain them) in a medium sized mixing bowl and mix well. Chill for 10 minutes prior to serving.


2. This twist on everyone's favorite party snack is full of surprises. It's not only a great dip, but I also like to use it on some of my savory main dishes. It's great over turkey (or any poultry really), pork, and it also adds a southwestern flare to eggplant “steaks” and veggie burgers.

Rose Hip Salsa

(10 servings)

12 oz dried Rose Hips

¼ cup Lime Juice

¼ cup water

¼ cup Honey or 2 tsp Agave Nectar

¼ cup diced sweet Onions

2 fresh Jalapenos, seeded and minced

¼ cup fresh Cilantro Leaves, minced

Salt and Pepper to taste

Instructions:
Combine rose hips, lime juice, water, and honey/agave. Mix well, cover and chill overnight to reconstitute. When reconstituted, add in remaining ingredients in a food processor and process until they reach your desired consistency.


3. Rose hips in rice? Heck Yeah! Rose hips add a great bit of sweet and tart flavor to a number of dishes, but I'm really a huge fan of how they can make rice and quinoa dishes really pop. This recipe makes for a great side dish, use quinoa instead of brown rice, and add some more of your favorite vegetables (such as Brussels sprouts or green beans) to make it a super healthy and filling one dish meal.

Brown Rice with Rose Hips and Almonds

(6 Side Dish Servings)

1 tbsp Olive Oil

¼ medium sized Sweet Onion, finely diced

¼ cup Celery, finely diced

1 1/3 cups uncooked long grain Brown Rice

1 2/3 cups Water

1 cup Vegetable Broth

2/3 cup dried Rose Hips

Salt and Pepper to taste

2/3 cup Almonds, sliced or slivered and toasted

1 tbsp fresh Parsley, minced

Instructions:
In a sauce pan, over medium-high heat, saute the olive oil, onions, and celery together until just translucent. Add in the rice, water, vegetable broth, and rose hips. Bring it to a boil. Reduce heat to a simmer, cover and cook for about 40 minutes, or until most of the liquid is absorbed and the rice is tender. Stir in remaining ingredients, cover again, and allow to cook another 5 minutes, or until all the remaining liquid is absorbed.


4. Bread is such a staple in most of the cultures of the world, and there are so many different kinds of bread to make. Quick breads are my personal favorite for a number of reasons, although the most important one is that they're the easiest to make gluten free. This quick bread recipe also makes for great muffins for breakfast, or just a snack.

Rose Hip Bread (or Muffins)

(10 Servings)

1 tbsp ground Flax Seed

2 ½ tbsp Water

1 cup dried Rose Hips

½ cup Apple Juice

2 cups Gluten Free Flour (my favorite is by Namaste)

½ cup ground Chia Seeds and/or Flax Seeds

1 ½ tsp Gluten Free Baking Powder

½ tsp Baking Soda

½ tsp Salt

Zest of 1 Lemon

1 cup Honey or ½ cup Agave nectar

2/3 cup Orange Juice

1/3 cup of Lemon Juice (juice of 3 small lemons)

Instructions:
Combine 1 tbsp ground flax seed with 2 ½ tbsp water, mix well. In a separate bowl, combine rose hips and apple juice. Set both mixtures in the fridge to chill overnight. Preheat the oven to 350 degrees F. Grease a 9X5in loaf pan (or line a muffin pan with papers). In a medium mixing bowl, add in flour, ground chia/flax seed, baking powder, baking soda, and salt. Whisk well to combine. Fold in rose hips and lemon zest. Mix well. In a separate bowl, mix honey (or agave), chilled flax seed mixture, orange juice, and lemon juice. Stir well. Pour mixture over flour mixture and stir well until combined. Pour batter into your prepared pan and bake about 1 hour (muffins may not take as long, so check them after about 30 min and every 10 min after that). Cool in the pan for about 10 minutes. Invert the pan to flip out the bread and continue to cool on a cooling rack.


5. Here we come to the easiest recipe in this post. And one of my personal favorites.

Easy Rose Hip “Jam”

(about 1 ½ cups)

1 cup Rose Hips, dried

1 ½ cups unfiltered Apple Juice

1 tsp Orange Zest

Instructions:
Simply combine all the ingredients in a bowl, cover and allow to sit overnight. Pour mixture into a food processor and process until it reaches your desired consistency. Store in the fridge.

If you want to skip letting it sit overnight, you can pour the mixture into a saucepan and bring it to a boil on the stove top. Reduce it to a simmer and allow to cook for about 4-5 minutes. Allow it to cool and puree it in the food processor.








   
     I hope you enjoy making (and eating) these great Rose recipes!  If you have any questions or comments, please leave them below!

Rose

     Happy February! The month of love, romance, and chocolate hearts is upon us. What better time to share all the wonderful benefits of everyone's favorite romantic flower, the lovely Rose.

     Known the world over for love and romance, the Rose is an amazing herb for all matters of the heart. Even Shakespeare wrote of it's power in love, but the Rose's fame goes back much further than the Bard's time. In ancient Egypt, the rose was sacred to the goddess Isis. In ancient Greece and Rome, it was sacred to Aphrodite and Venus. Romans also scattered rose petals along the routes of funerals, both for protection and to symbolize rebirth.  In both Islam and Sufism, the rose symbolizes divine love and was often depicted in art, architecture, and used in landscapes.  In the Medieval era, Christians attributed the rose to both Christ and the blood of martyrs. Catholics later used the rose for the Virgin Mary and used rose petals to make the beads for what would later be called the rosary. In China, red roses had a special place because red was an auspicious color, so red roses symbolized luck, love, and fortune.  Even Native Americans were well acquainted with this plant and it's uses.

     There are over 100 species of Rose with thousands of cultivars. Generally speaking, a rose is a woody plant in the genus Rosa, within the family Rosaceae.  Roses can be shrubs, or they can be climbing or trailing like vines, with stems that are often armed with sharp prickles that we typically refer to as thorns. Flowers vary in size, color, and shape. The fruit is a berry-like structure called a rose hip. The Rosa gallica (Provence Rose), R. eglanteria (Eglantine Rose) and R. damascene (Damask Rose) are the three oldest roses in cultivation. Most species are native to Asia, with smaller numbers native to Europe, North America, and northwestern Africa. Persia is considered the likely origin of the flower.

     In addition to the famous flower, roses have a great fruit that is not only delicious, but also full of medicinal properties all on it's own. Rose hips are full of vitamin C, and taste a bit citrus-y because of it. These berry-like fruit make a great jam, are delicious when added to salads, and super versatile in the kitchen. Try re-hydrating the dry hips and adding them into your favorite muffin recipe, or using them to flavor your favorite poultry dish. Check out the Montana Homesteader's tips on foraging for rose hips and recipes, there's bound to be several you'll fall in love with.

Medicinal Uses:

Scientific Names- Rosaceae (the whole family) Commonly these species are used medicinally: Rosa gallica officinalis, R. damascene, R. canina, R. chinensis, Flos Rosae Rugosae, and R. centifolia

Common Names- Rose

Parts Used- Rose Hips (fruit), Petals, Flower Buds, Leaves, and Bark

Summary of Actions-  Anticancer, Antidepressant, Antiscorbutic, Antispasmodic, Aphrodisiac, Aromatic, Astringent, Coagulant/Hemostatic, Cordial, Depurative, Emmenagogue, Hepatic, Laxative, Nervine, Refrigerant, Sedative, Skin tonic, Stomachic, and Uterine Tonic.

Traditional Chinese Medicine (TCM)-  Mei Gui Hua (Rose) is used for the heart, liver, spleen, and stomach meridians. Used as a decongestant and astringent, rose is considered to have a draining action that clears heat and cools. It moves Qi, dispersing stagnation, particularly that of liver Qi. It aids in the case of constipation, headache, nausea, belching, and poor appetite. It clears heat and calms the heart, helping clear up fertility issues and depression. It also harmonizes the blood, easing many menses-related problems and helping promote urination.

Ayurveda-  Known in Sanskrit as Satapatri and in Hindi as Gulab ka phool, which translates roughly as 100 petals. In Ayurveda, rose has three main healing attributes; it is soothing, cooling, and moisturizing. But it is most valued because of it's balancing effect on the heart, both physically and emotionally. 

Native American Traditions- Each of the Native American tribes had a use for roses. The Omahas and Chippewa used the roots and hips to treat eye infections and inflammation in the eyes. The Chippewa also used rose hips as a staple food. The Arapahos used the seeds to treat muscle pain. Cheyenne and Flathead both used the petal, stem, and roots to treat snow blindness, but the Cheyenne also made a tea from the bark to treat upset stomach and diarrhea. The Crows boiled the roots and used the vapor to stop mouth and nose bleeds. They also used the roots in a hot compress to treat inflammation.

Essential Oil-  Rose Essential Oil is one of the most expensive on the market, and deservedly so since it takes over 1,000 rose flowers to produce ¼ oz of the oil. However, if you can afford it, diffusing the rose essential oil is a great way to relieve insomnia, reduce nervous tension, and help to lower your blood pressure.

Stress and Anxiety-  Rose is packed full of comforting qualities and helps to soothe nerves and anxieties. It may not completely alleviate the impact of stress and anxiety for those with severe problems, but it may help reduce them and can be very beneficial in the long term.

Comfort for the Grieving-  Rose balances the emotions of the heart, helping to comfort those who are grieving.

Cool Off-  Rose helps to regulate the body temperature during the warmer months.

Allergies, Seasonal Stress, and Illness-  Rose tea (petals and/or hips) helps soothe sore throats, and it's packed full of vitamin C to help boost the immune system and knock out that cold.

Hair, Acne, and Skincare-  Rose water is one of my favorite face washes/make up removers. Not only does it work to clean your skin, while still being gentle enough to use around your eyes, but it's also super anti-inflammatory, antibacterial, and astringent so it's great to help prevent and treat acne. Rose also helps to lock in the moisture in the skin and reduce the appearance of fine lines and wrinkles. It's also been shown to help reduce the appearance of spider veins. Rose has also been studied recently for it's effect on Scalp Seborrheic Dermatitis. The findings, thus far, have been very positive.

Wounds- A powder from the petals and dried leaves has been traditionally used to help speed the healing of wounds. In some cultures, the petals were even used to pack surgical wounds to help prevent infection.

Digestion-  Rose petals and hips help to stimulate the body's bile production, which greatly aids digestion, particularly the digestion of fats. It also helps to balance the gut's microbiome, helping to keep the bad bacteria and yeasts in check, while boosting the effectiveness of the good bacteria and yeast cultures. It's also a mild laxative and makes a great, gentile, tea for constipation.

Healthy Heart-  Rose helps to lower blood pressure and is packed full of helpful antioxidants that help keep the circulatory system healthy.

Great for All Feminine Needs-  Traditionally, rose tea has been consumed to help ease menstrual cramps and regulate periods, but it's also great for so many other feminine concerns. Rose tea has been shown to help ease the symptoms of PMS in certain women and it's also traditionally taken during labor to help aid in childbirth.

Contraindications and Warnings- Rose is generally considered to be safe and no adverse side effects have been reported. Despite its safety, some experts warn that you should limit the amount you drink to a maximum of 5 cups per day because consuming too much vitamin C can have certain adverse effects, such as diarrhea. Drinking too much rose tea could potentially cause dizziness, nausea, vomiting, diarrhea or headaches.



     I only included a basic introduction to this beautiful plant.  I hope you have learned a new appreciation roses, beyond that of their unparalleled beauty.  If you have any questions or comments, please leave them below.

References:

10 Science Backed Benefits of Rose Tea: Healthy Focus: https://healthyfocus.org/8-benefits-of-rose-tea/

34 Ways to Use Rose: Herbal Academy: https://theherbalacademy.com/34-ways-to-use-roses/

Benefits, Ayurvedic Remedies of Rose Plant and Essential Oil: Easy Ayurveda: https://easyayurveda.com/2016/05/30/benefits-remedies-rose-essential-oil/

Natural Home Remedy- Rosa Centifolia: Natural Home Remedies: http://naturalhomeremedies.co/Rose.html

Rose: Dig Herbs: https://www.digherbs.com/rose.html

Rose: White Rabbit Institute of Healing: https://www.whiterabbitinstituteofhealing.com/herbs/rose/

Rose- Herb of the Year: Vitality Magazine: https://vitalitymagazine.com/article/rose-herb-of-the-year/

Rose Herb Uses, Benefits, Cures, Side Effects, Nutrients: Herbpathy: https://herbpathy.com/Uses-and-Benefits-of-Rose-Cid323

Rose In Ayurveda: Warrior Goddess Ayurveda: http://www.warriorgoddessayurveda.com/2015/07/rose-in-ayurveda/

Rose- Rosa Centifolia: Planet Ayurveda: https://www.planetayurveda.com/library/rose-rosa-centifolia/

Roses: A Modern Herbal: https://www.botanical.com/botanical/mgmh/r/roses-18.html

The Medicinal Uses of Rose: Healing With Plants: http://healingwithplants.us/2017/06/the-medicinal-uses-of-rose/

The Lymphatic System

     It seems like everyone is talking about detoxing. Whether it's detoxing their lives by getting rid of negativity, or detoxing their diets, “detox” is definitely one of the big words in health today. With all this focus on detoxing, I figured that I'd talk to you guys about one of our body's natural detoxifying systems, the Lymphatic System.

What is the Lymphatic System?

     The Lymphatic System is part of the immune system, and has quite a few similarities to the circulatory system. It consists of vessels and nodes that run throughout your whole body, carrying fluids from tissues around the body to the blood and from the blood to the different tissues. It cleanses almost every tissue in the body by removing toxins, metabolic waste, and more. This system also moves white blood cells to tissues that need them, as well as generating and storing them, and balances the fluid levels of the whole body.

Lymphatic Vessels carry lymphatic fluid (lymph) through the body using a series of valves that control and direct the flow of the lymph. This system works, very much, in the same way as the circulatory system, except it does not have a pump (the heart) so we need to manually move the lymph through movement, diet, and massage.

Lymph Nodes are the lymphatic filtration system. They are found throughout the body (armpits, throat, chest, abdomen, groin, etc) and are generally found in groups, or chains, in fatty tissues close to veins and arteries. These Nodes are where the body fights infection causing substances, such as viruses or bacteria, as well as cancer cells. The Nodes house white blood cells, so when infection is forced into a Node, the blood cells are there to destroy it before it can cause further damage. Lymph Nodes tend to swell when you are ill, because more white blood cells are generated and sent to specific Nodes to fight off your infection.

The Tonsils, Adenoids, Appendix, and Peyer's Patches are all lymphatic tissue charged with protecting the body from infection. Tonsils filter out bacteria before it hits your gut, helping to reduce the occurrence of food born illness. Adenoids do the same for your lungs. The Appendix and Peyer's Patches help filter out bacteria in the gut.

The Spleen, Thymus, and Bone Marrow are where our bodies create and direct white blood cells. The Spleen and Thymus also filter dead blood cells and detect infections.

What Are Some Signs that it's Not Healthy?

     Just like any bodily system, the Lymphatic system can become stressed, congested, and in some cases even blocked. When this happens we can see signs like fatigue, pain, and even reoccurring illness. Here are a few things to look out for.

• Swelling
• Inflammation, especially in places with concentrations of Lymph Nodes
• Fatigue
• Infection, or Frequent Infections
• Joint Pains
• Muscle Aches and Pains
• Constipation
• Congestion
• Sore Throat
• Brain Fog
• Weight Gain
• Obesity
• Skin Issues
• Cancer

What Can You Do to Keep it Healthy?

     When you ignore the health of your Lymphatic System, your immunity suffers. So what can you do to keep it at optimal health?

Actively Reduce Stress- Stress puts your whole body into a funk and releases hormones into your system that need to be filtered out. Reducing the output of those hormones will help your Lymphatic System be better able to filter all of those toxins out of your system. Check out some stress reducing tips to add to your daily routine.

Deep Breathing- It's amazing how often we can forget to do the basic things in life. Deep breathing is one of those things that seems so simple, yet helps in so many ways. Not only does breathing deeply help us to reduce stress, it also acts as a pump for our lymph. Check out these three deep breathing exercises and try to incorporate them into your daily routine. You should see some great results in no time!

Exercise and/or Mindful Movement- The most obvious way to move your lymphatic fluid is, simply, to move. Exercise plays a very important role in our health, and especially in the health of our Lymphatic System.  Some great forms of exercise to help improve your Lymphatic System include rebounding and high-intensity interval training (HIT). Now you don't have to keep up the most vigorous of exercises in order to help move your lymph, something as simple as mindful movement can be enough. Yoga and Tai Chi both incorporate mindful movement into their exercises, but you do not have to practice either one in order to practice mindful movement. Mindful movement is moving with more intention and awareness. Check out these tips for adding mindful  movement into your life.

Perspiration- Sweating is one of the major ways our bodies rid themselves of waste. So it easily follows that perspiring more/more often can help with all of the detoxification systems, including the Lymphatic System. Not all exercise causes us to sweat and there are a number of people who cannot participate in those exercises that do cause perspiration, but that's ok because there are other ways to trigger sweating. Saunas and infrared saunas help to increase our perspiration as well as provide a non-invasive way to circulate toxins out of our organs and muscles, so that they can be released from our system through our pores.

Be Mindful of What You Put On Your Skin- The Lymphatic System often releases toxins from the skin when it becomes sluggish. This release is often blocked when we wear synthetic fibers (nylon, polyester, etc) or when we apply chemical-laden creams or soaps. Most of the toxins that were supposed to be released, are then re-absorbed along with additional toxins from whatever we have applied to our skin. This is why it's so important to wear natural fibers and only apply natural, organic creams and soaps. The basic rule of thumb, in regards to skin care products, is that if you can't eat it, don't apply it. There are a few examples (essential oils and some herbal products) but this is a great rule to follow when looking for your next product, and don't forget about laundry products and deodorant.

A special note for the ladies out there: Tight fitting bras and underwires impede normal lymph flow as well. Make sure your bras fit properly, avoid underwires, and go braless whenever you can. Don't forget that our breast tissue is made up of both mammary glands and lymphatic tissue. Take care of your ta-tas and they will take care of you.

Diet- Diet is a key factor in a number of health related issues. I'm sure that what I list here is going to come as no major surprise, but keep an open mind about just how much you see these same tips and think about how much your life may be impacted by poor dietary choices.

• Choose healthy proteins- organic and grassfed meats contain fewer toxins than regular meat
• Buy organic produce whenever possible- organic and local produce are going to have fewer toxins, but if you throw in eating seasonally available produce you get a whole new boost of benefits as well
• Eat the rainbow- each color you consume is associated with a specific nutrient, eating as many colors as possible helps you to get as many nutrients as possible
• Cranberries- cranberries help to break down fat so that the Lymphatic System can get rid of it, they also help the kidneys
• Leafy greens- greens (kale, spinach, dandelion, wheat grass, etc) are super cleansing to the whole body, but also have special benefits for both the cardiovascular system and the Lymphatic System
• Garlic- garlic boosts the immune system and helps get rid of harmful microbes, so that you Lymphatic System doesn't have to
• Ginger and Turmeric- these kissing cousins are both super anti-inflammatory, antimicrobial, and help to improve cardiovascular and Lymphatic health 

Stay Hydrated- Water water everywhere. Hydration is super important for any and every bodily function. Drinking water throughout the day is one of the best ways to stay healthy, especially when you're talking about the health of the Lymphatic System. Lymph is composed of a large amount of water and helps to keep the balance of the water in the body's tissues. Keeping hydrated is key to helping keep that balance. If you're not sure where to start, try this technique for a simply lymphatic cleanse using water.

Herbs and Essential Oils- There are quite a number of herbs that help keep the Lymphatic System healthy. Taking them as daily supplements, teas, or diffusing their essential oils can be great ways to boost your lymphatic health.

• Essential oils such as grapefruit, lemon, orange, bay laurel, clove, rosemary, peppermint, ginger root, and oregano are great to diffuse as well as to add to a bit of massage oil for self massage.
• Cleavers (Galium aparine) is a great herb to help enhance the function of the Lymphatic System. It improves the body's ability to flush out toxins, decreases lymphatic congestion, and reduces inflammation.
• Burdock (Arctium lappa) is a multi-system detoxifier. It supports the liver, kidneys, digestion, and lymphatic systems as well as purifying the blood and lymph.
• Purple Coneflower (Echinacea augustifolia) has gained quite the well deserved reputation for being a great immune herb. However when you combine it with Astragalus, it also has the added benefit of reducing swelling and congestion in the lymphatic system.
• Astragalus (Astragalus membranaceus) on it's own is a great, over-all, health booster. However, when combined with Echinacea, it's a great way to reduce swelling and congestion in the lymphatic system.
• Licorice (Glycyrrhiza glabra) is one of the most gentile and effective detoxifying herbs known. It's said to remove over 1,000 known toxins from the body. 

Massage, Chiropractic, and Acupuncture- Alternative therapies can help to increase the health of all your bodily systems. The Lymphatic System is no exception. Lymphatic massage is especially helpful because it's designed, specifically, to get your lymph flowing. But chiropractic and acupuncture can help get things moving as well. Ask your practitioner today!

Dry Brushing- This is one of my favorite ways to move lymphatic fluid in the morning. Seriously. I dry brush every day when I get up in the morning. Generally right before my shower (dry brushing also exfoliates the skin so washing off all the dead skin left over is a major plus). If you've never heard of the technique before, here's a great introduction to what dry brushing is, and how to do it!



     I hope this has encouraged you to be more mindful of your Lymphatic System.  Please seek out other tips and feel free to share.  Do you have any questions or comments?  Post them below!

Resources:

10 Ways to Improve Your Lymphatic System Function: The Truth About Cancer: https://thetruthaboutcancer.com/ten-ways-improve-lymphatic-system-function/

How to Detoxify and Heal the Lymphatic System: Organic Lifestyle: https://www.organiclifestylemagazine.com/issue/15-how-to-detoxify-and-heal-the-lymphatic-system

The Lymph System: How Stuff Works: https://health.howstuffworks.com/human-body/systems/lymphatic/lymph-system.htm

Lymphatic System: Better Health: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/lymphatic-system

The Lymphatic System, How to Make it Strong & Effective: Dr. Axe: https://draxe.com/lymphatic-system/

The Lymphatic System and Your Health: Women's Health Network: https://www.womenshealthnetwork.com/detoxification/the-lymphatic-system-and-your-health.aspx

Natural Ways to Activate the Lymphatic System to Boost Immunity: Wellness Mama: https://wellnessmama.com/400320/lymphatic-system/

Wildcrafted Soups

     Guess what, it's Winter in Florida! Those few days a year where it's actually chilly. This means that the soup is on!

     I love soup and this time of year is great for harvesting a number of our local edibles. So I figured I'd share some of my favorite wild edible soups with you guys today. As usual, these recipes are vegetarian and vegan friendly as well as gluten free. If you want to add in some meat or dairy, be my guest and let me know what you think in the comments!

     Just be very careful when harvesting your wild edibles.  A few good rules to remember is to harvest only 100 feet (or more) from roadways to avoid contamination from road run-off.  Make sure to harvest only in areas that are not treated with herbicides and/or pesticides.  Also be careful to not harvest from waste areas (many of these plants have a tendency to take in the harmful chemicals and minerals from these areas).  Make sure that you thoroughly wash these plants before using them to avoid bacterial contamination, this is also important if you are harvesting plants that grow shorter than a dog's leg.  I also follow the Native American harvesting tradition of only harvesting ¼ of the plants you encounter.  You leave ¼ for the animals to eat, ¼ for the next wildcrafter/forager who comes along, and ¼ to grow and continue the population.  And the most important rule of all, be 100% sure of what you are harvesting.  If you are 99.99% sure, do not harvest.  There are a great number of look-alikes that can be toxic, so please please be sure of your plant before consuming it.

The Soups On!:

Wild Herbs and Rice Soup

(6 Servings)

4 tablespoons Olive Oil

½ medium Onion, chopped

1 large rib of Celery, chopped

2 Garlic Cloves, smashed and chopped

3 cups Vegetable Broth (or bone broth)

2 cups Water

2/3 cup uncooked Wild Rice (or a blend), rinsed and drained

1 cup Almond Milk (or milk/substitute of your choice)

½ teaspoon Black Pepper

½ teaspoon dried Thyme

¼ teaspoon Salt

2 cups Wild Herbs, chopped

Instructions:
In a large pot, on medium-high heat, add in the olive oil. Give it a minute to warm up then add the onion, celery, and garlic. Cook until everything is just softened (about 10 minutes). Stir in the vegetable broth, water, and rice. Bring to a boil, reduce to a simmer, cover and allow the rice to cook as long as the package recommends (wild rice usually takes about 45 min or more), but don't drain it when done. Stir in the remaining ingredients, cover and allow to simmer for an additional 20 minutes. Check your seasoning, add more if needed. Serve warm!

“Cream” of Wild Greens Soup

(6 Servings)

4 tablespoons Olive Oil

1 medium Onion, diced

1 clove Garlic, smashed and diced

¼ cup plus 1 tablespoon Gluten Free Flour

4 cups Vegetable Stock

2 pounds Wild Greens

½ cup Silken Tofu (about 8 oz)

Salt and White Pepper to taste

Instructions:
In a medium sauce pan, over medium heat, combine olive oil, onion, and garlic. Cook until the onion is transparent (about 5 minutes). Add in the flour and cook, stirring constantly, for about 1 more minute (the flour should not take on any color). Slowly drizzle in stock, whisking constantly to avoid clumps. Once all the stock is incorporated, bring mixture to a boil and reduce to a simmer. Cook for about 10 minutes, whisking occasionally.

Meanwhile, in a large pot on high heat, bring a good amount of water to a boil. Sprinkle in a few tablespoons of salt. Prepare an ice water bath in a large mixing bowl (this will help keep the greens looking bright and vibrant). Blanch your wild greens by submerging them in the salted, boiling water for about 30 seconds. Remove from the boiling water and submerge them in the ice bath until ready to blend.

Squeeze all the liquid out of your greens as you put them in the blender, a little bit at a time, with the sauce you've had simmering. I usually do this in about 2 batches. Blend the mixtures together. Once these are blended, add in a bit of the tofu, with a little salt and white pepper, and continue to blend until smooth. Once blended, pour through a sieve into a clean pot. Warm it up to just under boiling (if you boil it the color will get all muddy) and serve warm!

Potato, Betony, and Leek Soup

(6 Servings)

3 tablespoons Olive Oil

4 large Leeks, white and light green parts only, roughly chopped

3 cloves Garlic, smashed

1 pound Potatoes, peeled and roughly chopped into ½ inch pieces

1 pound Florida Betony tubers, cleaned and chopped

7 cups Vegetable Broth

1 cup Wild Greens, chopped well

1 teaspoon Salt

¼ teaspoon Black Pepper

Instructions:
In a large saucepan, on medium-high heat, combine first 5 ingredients. Sautee until they are nice and tender. Add in the vegetable broth and simmer for about 20 minutes. Puree the mixture using an immersion blender, or puree in batches with a food processor. Put back on the heat and add in the remaining ingredients. Cook for an additional 20 minutes. Serve warm!

Cauliflower and Kudzu Soup

(6 Servings)

1 head Cauliflower

1 tablespoon Olive Oil

1 small Onion, diced

1 clove Garlic, smashed

1 pound Kudzu Root, washed and diced

4 cups Vegetable Stock

2 cups Water

1 cup Almond Milk (or milk/substitute of choice)

2 cups Wild Herbs or Spinach, shredded

1 ½ cups Kudzu Leaves, shredded

Salt and Pepper to taste

Instructions:
Prepare the head of cauliflower, cutting it into florets and dicing up the stalk. In a large pot, on medium-high heat, sautee the onion and garlic in olive oil until just transparent. Add in cauliflower and kudzu root. Cook, stirring constantly, for 2 minutes. Add in stock and water. Bring to a boil. Reduce heat to a simmer and cook, covered, for about 20 minutes. Puree mixture with an immersion blender, or blend in batches in a food processor. Stir in remaining ingredients and simmer for an additional 20 minutes. Serve warm!

Quinoa, Lentil, and Mushroom Soup

(6 Servings)

2 tablespoons Olive Oil

1 large Onion, chopped

2 Carrots, peeled and chopped

2 Celery Ribs, chopped (feel free to throw in the greens too)

3 Garlic cloves, smashed and chopped

8 oz Mushrooms (crimini are a good choice, but you can use any mushroom really), chopped

4 cups Vegetable Stock

2 cups Water

¾ cup dried Lentils

2 cups Wild Herbs, chopped

½ cup Quinoa, toasted

Salt and Pepper to taste

Instructions:
In a large stock pot, on medium-high heat, combine olive oil, onion, celery, and carrot. Cook until onion is just translucent. Add in the garlic and mushrooms and cook for about 5 more minutes. Pour in the vegetable broth, water, and lentils, and bring to a boil. Reduce to a simmer, cover and cook for about 1 hour. Add in remaining ingredients, cover and cook for an additional 20 minutes, or until the quinoa is fully cooked. Serve warm!

Wild Plants to experiment with:  

Stinging Nettle Urtica dioica- This herb is notorious for it's sting.  If you encounter it in it's raw form you'll know exactly why.  However, once cooked or dried, nettles loose their sting and can be quite tasty, not to mention nutritious.  Nutritionally, it's a great source of vitamins A, C, and D as well as iron, calcium, and magnesium.  Medicinally, nettles are used to treat hay fever and similar allergies throughout the world.  Because of the sting, this is one green you definitely want to blanch or dry before using in recipes.

Spanish Needle Bidens Alba- Spanish Needle is one of the most under-appreciated plants in North America.  It's also one of the most prolific.  Everywhere you look, especially here in Central Florida, you can find it.  The young leaves and flowers are edible, but the whole plant is used medicinally.  For most recipes, you really want to blanch the leaves first, but this step is not necessary when using them in a soup.  Nutritionally, bidens leaves are very similar to spinach and packed with lots of vitamins and minerals.  Medicinally, they are very useful for upper respiratory conditions. 

Purslane Portulaca oleracea- One of the most nutritionally jam packed green on earth, Purslane contains more omega 3 fatty acids than any other plant known.  It's also full of vitamins A, B, C, and E, beta carotene, magnesium, calcium, folate, lithium, iron, and protein.  You can use the leaves and stems for any of the above recipes.  It's also a powerhouse of medicinal benefits. 

Red Clover Trifolium pratense- As a member of the legume (bean) family, Red Clover leaves have a slight bean flavor.  The flowers are even more tasty and are supposedly the most tasty of any of the clover flowers.  Nutritionally, red clover is full of nutrients including vitamins A, B, and C, zinc, calcium, magnesium, manganese, and potassium.  Medicinally, red clover is one of the best herbs for women as it helps to balance the female hormones.  It's also a great aid in helping to prevent cancers of all types. 

Peppergrass Lepidium virginicum- Peppergrass is very prolific here in Central Florida, and quite peppery in taste, almost like a very mild horseradish.  The seeds can be used to flavor foods like pepper, the root can be used similarly to horseradish, but the leaves are delicious raw.  Nutritionally, the leaves are a good source of vitamins A and C.  Medicinally, this plant is great for the kidneys and has been used, traditionally, to treat asthma.  This is one of the few plants that actually have no known dangerous look-alikes. 

Chickweed Stellaria media- Usually one of the earliest spring greens that show up in the eastern portion of the United States, Chickweed is a great choice for a pot herb.  Nutritionally, it's full of calcium, magnesium, potassium, and quite a few other nutrients.  Medicinally, this is one of the most amazing little herbs for your lymphatic system.  You can use the leaves, flowers, and stems in these recipes. 

Drymary Drymaria cordata- This Chickweed look-alike does not taste like it's cousin. Chickweed has a mild corn flavor. Drymary's leaves and young shoots are edible and can be quite tasty if prepared as a pot herb. There is some question about toxicity in large quantities, so parboil it and discard the water before you use it in these recipes, just to be on the safe side.

Dollarweed Hydrocotyle bonariensis- Also known as Pennywort, Dollarweed tastes like carrot tops, or a bit like celery.  It's a common weed in Florida that drives most lawn-owners crazy.  Not only does it like lawns, but it also really loves to get it's feet wet, which means that you'll find it at the edges of rivers, streams, and lakes.  You can also find it marshy areas.  You can eat it raw, but you can also pickle/ferment it to  make a “kraut” similar to sauerkraut.  Dollarweed is often confused for Gotu Kola, which is a close cousin and has similar medicinal and nutritional benefits.  Nutritionally, dollarweed is a decent source of minerals as well as B vitamins.  Medicinally they are great for lowering blood pressure.  Use only the leaves for these recipes.

Gotu Kola Centella asiatica- Gotu Kola is quite a bit more bitter than it's cousin Dollarweed. But it's also packed full of more benefits as a result. A few Asian cultures believe that if you eat one of these leaves a day, you will live forever. While they may not contain the secret of immortality, they are amazingly beneficial for almost every age-related issue. You can consume the leaves raw or cooked, though I do recommend using them sparingly because of the bitterness.

Pine Pinus spp.- The needles and nuts from pine trees can be a great addition to quite a few recipes. While the needles have a distinct flavor and may not lend themselves to a lot of recipes, pine nuts are amazingly mild and can be quite pleasantly added to just about everything. Also, pine needles tend to be sharp and wiry, so if you're going to use them in these recipes, you might want to cook them and then discard the needles  before you serve the food. Pine needles are loaded down with vitamin C and many other helpful vitamins and minerals. I like to include them in soups during cold and flu season, or when I start feeling a bit under the weather.

Kudzu Pueraria lobata- Introduced in the 1800's to provide additional foraging for livestock as well as to for erosion control, Kudzu has taken over in many areas of the US. However it's a great plant to eat and it has a number of medicinal benefits. Kudzu leaves, flowers, blossoms, vine tips and roots are edible. This plant produces fragrant blossoms which you can make into jelly, syrup and candy. You can cook the root, which contains starch and can be used as a coating in deep fried foods, or for thickening soups and sauces. Flowers can be tossed on a salad, cooked or pickled. Stems and young leaves can be consumed raw or cooked. This pesky vine is a staple food in both Japan and China. It's packed full of antioxidants, helps calm down an upset stomach, and may even help treat alcoholism. Throw a couple blossoms or leaves in any soup recipe above, or add in some of the root like you would potatoes.

Wild Grape Vitis riparia- Wild Grape, Fox Grape (Vitis labrusca), and a number of other grapes found out in the wild, are both edible and medicinal. The leaves are what I commonly eat, and they taste grape-like, unlike the toxic look-a-likes that can be found in some areas. You can eat the grapes themselves, but many of our native vines don't produce them on a regular basis and they tend to be quite small. You can eat the fruit and leaves raw as well as cooked. One of my favorite preparations is the Middle Eastern or Greek Dolmas (or stuffed grape leaves), but I have also been known to scoop up some hummus in the raw leaves from time to time. Medicinally speaking, grape leaves are amazingly astringent and anti-inflammatory. They help prevent and treat diarrhea, heavy menstrual bleeding, uterine hemorrhage, hepatitis, stomach aches, rheumatism, and edema.

Nasturtium Tropaeolum spp.- This herb may not be native to Florida, and may not be found in the wild, but my mother got me addicted to growing these tasty treats as a young girl.  She used the excuse that for every flower I picked, two more would bloom, but I think it had more to do with the fact that we both loved to eat them in our salads.  The whole plant is edible, and nasturtium flowers are one of the most recognizable, edible flowers on the market in America.  The whole plant tastes peppery and you can use the flowers and leaves fairly interchangeably, but you can also pickle the seeds to add a little pop to your salads.  There is only one warning associated with eating this plant, and it's a common one.  Nasturtiums contain oxalic acid which can cause health issues when consumed in abundance.  For that to happen, you'd need to eat several pounds of the leaves in one sitting, but the warning is there none-the-less.  Nutritionally, nasturtium leaves and flowers are packed full of vitamin C and iron.  Medicinally, nasturtium leaves are antibiotic, and this property is strongest just before the plant blooms.  I use both the flowers and leaves for these recipes. 

Watercress Nasturtium officinale- Watercress is a green that has been eaten by humans for our entire history, and one of the oldest to be cultivated.  You can still find it in quite a few grocery stores today.  Nutritionally, it is loaded with vitamins A and C, and contains significant amounts of iron, calcium, and folic acid.  Medicinally it is loaded down with benefits as well.  The vikings considered it THE food to eat in the spring because it helped to flush the body of all the built up chemicals that come from existing solely on meat throughout the harsh winters.  Just avoid eating too much of this tasty green during pregnancy. 

Florida Betony Stachys floridana- Locally, this is often seen as a horrible weed, only to be eradicated in most lawns and gardens. However, I love them. This is one of the herbs that I harvest most for both medicinal uses and food. Now, most people think the leaves taste a bit much like medicine, but a few of them in the pot can add quite a few medicinal benefits. However, the tastiest part is the root, well really the tuber. They look like fat white worms or grubs. But they're crunchy and taste like a mild radish. I love to pickle them, cook them with a little olive oil, or even eat them raw. They make a great addition to any of the above recipes, just clean them, chop them, and add them in like you would a potato.

Wood Sorrel Oxalis spp.- This is a plant that can be found everywhere in the world, except at the North and South poles.  There are around 850 different species and they are all edible.  Oxalis leaves taste a little sour, reminiscent of a very, very mild rhubarb.  You can eat every part of this plant, but I do need to caution you about over-eating it.  Oxalis contains oxalic acid which can cause health issues when consumed in abundance.  For that to happen, you'd need to eat several pounds of the leaves in one sitting, but the warning is there none-the-less.  Nutritionally, oxalis is high in vitamin C, iron, and zinc.  Medicinally it's great for reducing fever, increasing appetite, and it happens to be a diuretic.  For these recipes, I use the leaves, but the tubers are eaten all throughout Eastern Europe and South America.
   
     I hope you enjoy making (and eating) these soups!  If you have any questions or comments, please leave them below!

Resources:
For more information on weeds and herbs that you can eat, check out these awesome websites!


Eat The Weeds!: http://www.eattheweeds.com/
Edible Wild Food: http://www.ediblewildfood.com/
Wild Edible: https://www.wildedible.com/

Tropical Chickweed or Drymary

     Living in Central Florida, I don't see much of certain plants that are staples in traditional diets. One plant in particular, Chickweed, I've always read about, but never actually had a chance to see. One day, I noticed a plant that looked a lot like the typical description of Chickweed that I'd read about for years. Vaguely heart shaped, opposite, leaves. Ground cover with tiny white flowers. It even has an elastic inner core. However, it was not fuzzy and the leaves were a bit bigger than I was lead to believe. A few years later, I was taking a class and the teacher pointed to this exact plant and called it Drymary, or Tropical Chickweed. Eureka! It may not have been a true Chickweed, but it was a very close cousin. So close, in fact, that traditional medical systems across the world use them in many of the same ways. Since then, I have seen Chickweed (though here it's season is much, much shorter than in cooler climates), but I also have gained a great amount of respect for Drymary.

Medicinal Uses:

Scientific Name- Drymaria cordata, Drymaria diandra

Common Names- Tropical Chickweed, Drymary, Heartleaf Drymary, Whitesnow, West Indian Chickweed

Parts Used- The juice as well as the whole plant

Parts Eaten- Tender young leaves and shoots are eaten raw or cooked. The leaves, at any age, can be eaten raw in a salad or cooked as a pot herb.

Summary of Actions-  Appetizer, depurative, emollient, antidote, cooling, febrifuge, laxative, mild analgesic, and stimulant.

Upper Respiratory-  Many cultures around the world use this herb in various upper respiratory ailments. Smoking the dried leaves is said to help treat bronchitis. Drinking the juice or a tea made from the leaves is said to help with asthma, bronchitis, colds, and upper respiratory infections.

Snake Bites-   In China, the leaves are crushed and placed on top of a snake bite to help counter any venom that may be present.

Burns-  Drymary is both cooling and slightly pain relieving. This makes it great to help cool off burns.

Wound Care, Eczema, and Psoriasis- This herb is a good wound herb. It helps cleanse the wound, provides mild pain relief, and can help speed the body's natural healing properties. It also helps, especially in the case of eczema or psoriasis, to soothe and protect irritated skin.

Detox- One of it's main actions is as a depurative. Depurative herbs work on our body's natural detoxification system, helping to cleanse the kidneys, liver, and lymphatic system.

Malaria-  Native to the same areas of the world that are known for Malaria, Drymary is one of the standard herbs used to treat the infection. It's main use is to help reduce fever, which is one of the major concerns when dealing with Malaria.

Possible Use for HIV Treatment-  Recent studies have found that Drymary shows promise in treating HIV patients.

Contraindications and Warnings- There are toxic look-a-likes found in many of it's natural habitats. Do not use or consume this herb unless you are 100% sure of it's correct identification.



     I only included a basic introduction to Tropical Chickweed.  If you have any questions or comments, please leave them below.

References:

Analgesic and Antipyretic Activities of Drymaria Cordata (Linn.) Willd (Caryophyllaceae) Extract: African Journal of Traditional, Complementary and Alternative Medicines: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746538/

Drymaria Cordata: Useful Tropical Plants:http://tropical.theferns.info/viewtropical.php?id=Drymaria+cordata

Drymaria Cordata Herb Uses, Benefits, Cures, Side Effects, Nutrients: Herbpathy:  https://herbpathy.com/Uses-and-Benefits-of-Drymaria-Cordata-Cid5555

Drymaria Cordata, Tropical Chickweed: Eat The Weeds: http://www.eattheweeds.com/drymaria-cordata-kissing-cousin-chickweed-2/

Drymaria Cordata (Tropical Chickweed): Invasive Species Comendium: https://www.cabi.org/isc/datasheet/20020

West Indian Chickweed: Natural Medicinal Herbs: http://www.naturalmedicinalherbs.net/herbs/d/drymaria-cordata=west-indin-chickweed.php

Make Time For Nature

      The Holidays are a wonderful time, however they are also stressful. Holiday parties, gift wrapping and giving, cleaning, decorating, baking, merry-making, all of this is wrapped up into just a few weeks. This tends to leave people strung out, exhausted, and ready for a break. So I'd like to offer up one of my favorite ways to relax and detox from the stress of this crazy season. Nature.

Spending time in Nature has a great number of health benefits that come with it.

1. Improved Mood

    Growing up on the coast of Florida, I've always heard about a group of crazy people who like to go swimming, in the ocean, during the winter. Brr! But science may have determined that there is actually something good that comes from their chilly dips. According to a series of recent studies, short term immersion in cold water actually stimulates the immune system as well as triggers your body to release more endorphins, helping to boost your health and mood.

     Now you don't have to take the plunge to boost your mood in the colder months. With winter comes shorter days, reducing your exposure to the sun. This plays a pretty huge part in the “winter blues” and can be countered with more time outdoors while the sun is up. Also, any mild exercise can help to release those same endorphins that are triggered by the chilly dip, and even more of them are released when you're exercising in the cold.

2. Improved Immunity 

     Most of us are aware that stress has a negative impact on our health and immunity. Especially for those of us who live in more urban areas, stresssors are becoming more easy to encounter and that much harder to avoid. Spending time out in nature helps us to reduce our stressors and relax. Not only does this reduction of stress improve our immunity, but when you're out in nature you tend to be surrounded by plants, which has it's own set of immune boosting benefits.

     Trees and other plants have to fight off disease just like we do. They each have developed unique ways to do this. One way can really benefit us as well. Phytoncides are chemicals that plants have developed to kill off harmful bacteria and fungi. Many of these phytoncides are released into the air by a breeze, some are released when you brush up against a plant, and of course there are some that are taken in when the plant is ingested. But just simply breathing in the outside air, in natural areas, can help to build your immune system and help you fight off disease.

3. Increase Metabolism and Burn Fat 

     Your body works a little bit harder when you're cold, but you don't have to be shivering for this to happen. Your body is less efficient in colder temperatures. This boosts your metabolism, helping you to burn more calories.  This is helped greatly when you're exposed to the cold on a regular, consistent, basis and even more so if you're exposure includes cardiac pumping activities such as skiing, ice skating, or even just a brisk walk.

4. Reduce Exposure to Seasonal Illnesses

     Most of us have an association with winter and illness. Growing up, I always heard my mother say things such as “don't go outside or you'll catch a cold!” However we really have more to fear from staying inside during the winter, at least as far as getting ill is concerned. We spend so much time indoors during the colder months, and with central air and heat all the pathogens just get circulated around our homes and businesses. The better to spread between people and cause more and more infections. Getting outside during the winter helps keep you from that constant pathogenic exposure, at least for a little while.

5. Stop Negative and Obsessive Thinking

     When you're walking through the wonders of nature, most of the time you are happy just to “be.” Nature, fresh air, trees, and plants can all help to calm your mind, helping you to find your center. This helps to reduce stress, but it also helps to reduce negative thoughts and obsessive thinking. We all do it. We get stuck on analyzing our actions, our work lives, what we could do better next time, etc. Most of us are very familiar with thoughts that go in circles just obsessing over how we messed up and how to do better if we're ever presented with the opportunity to do so. Thoughts like this lead to depression, anxiety, and a whole host of other mood and mental conditions. Science has told us, for quite a while now, that these obsessive thoughts and their associated mental illnesses are more common in cities. However, recently science has also taken these studies a bit further, confirming that just a walk in the neighborhood does not change these thought processes. One study in particular found that taking a 90 minute walk in an urban area did not effect most people's negative and obsessive thoughts, however a 90 minute walk in more natural areas, like a park or the woods, did decrease these negative thoughts.

Seasonal Cautions:

     The benefits are definitely great reasons to spend time outside during the winter, but don't forget that the cold can be dangerous as well. Living in Florida, where people live in perpetual fear of temperatures under 50 degrees, I often forget certain safety measures about the cold. So here are a few reminders for those who will be exposed to the chillier side of winter.

1. Dress Appropriately

     Layers are always a good choice in the winter. That way, while you're in warmer areas, you can peel off any layers when you get hot, but you also have those layers for when you're in the cold again. But don't forget your hat, scarf, and gloves when you expect to be in the cold. A lot of body heat is trapped by a hat, keeping you warmer over all. A scarf helps you protect your face, especially when the wind is blowing. Your fingers tend to get cold easily in warmer months, so in the colder ones we need to not forget to take measures to make sure they stay warm, and mittens are actually warmer than gloves for those of you who may be around the snow this winter.

2. Stay Dry

     Water helps us to cool down in the summer, but it also cools us during the winter. Make sure that your outer layer of clothing is waterproof to help keep in your body heat and keep out the damp. Also, perspiration speeds the loss of body heat, so removing excess layers when you feel warm is a good thing to do.

3. Take it Slow

     Your body work less efficiently in the cold, which means it's harder for your heart to pump blood, for your lungs to take in air, your digestive system to digest, etc. So for those of you who may have a heart condition, this means that you should take things slow in the cold. Physical exertion will demand more effort from your bodily functions, which means that it will be that much easier for you to over exert yourself. Don't over do it! Take it slow and listen to your body.

4. Use Common Sense

     Just like the summer, winter has it's own perils. If you're planing on spending any time outside, especially if you're doing this alone, make sure that your friends and family know where you are and approximately how long you plan on staying out.

     Be prepared for changing conditions. All seasons have different weather patterns in them, in winter you need to be prepared for cold weather conditions. Make sure you carry matches and other materials to start a fire with if needed, extra clothing or a blanket in case the temperature drops suddenly, etc. Especially if you're heading out in conditions you're not familiar with, check out and research safety tips before you go.




     I hope I have helped to motivate you to get out in nature, even if it's cold.  Spending even a few minutes a week in nature can have amazing benefits. Have fun with your outdoor adventures and if you have any questions or comments please leave them below.

Resources:

4 Simple Secrets to Feeling Your Best Through the Depths of Winter: Hyperbiotics: https://www.hyperbiotics.com/blogs/recent-articles/4-simple-secrets-to-feeling-your-best-through-the-depths-of-winter

5 Unexpected Benefits of Enjoying Outdoor Winter Activities: Cheat Sheet: https://www.cheatsheet.com/life/5-unexpected-health-benefits-of-enjoying-outdoor-winter-activities.html/

5 Ways Spending Time in Nature Benefits Your Brain: Care 2: https://www.care2.com/greenliving/5-ways-spending-time-in-nature-benefits-your-brain.html

5 Ways Spending Time in Nature Benefits Your Health: Hyperbiotics: https://www.hyperbiotics.com/blogs/recent-articles/5-ways-spending-time-in-nature-benefits-your-health-and-your-gut

Bundle Up and Get Outside: Fix: https://www.fix.com/blog/keep-kids-playing-outdoors-in-winter/

Ecotherapy: Health Benefits of Nature: Wellness Mama: https://wellnessmama.com/56086/nature-health-benefits/

Blueberry Citrus Fruitcake

     Fruitcake. It's the Christmas tradition that nobody wants.  However, this tradition stems from abundance. Historically, fruitcakes were made after a very successful harvest, and stored until Christmas (or even the next harvest), when they were eaten in celebration and for good luck in the next year's harvest. The secret to keeping this cake so long is in it's care. Each week the cake needs to be brushed with alcohol or flavored syrup. This helps to preserve it as well as to keep it moist. The modern dislike of fruitcake probably comes from the lack of care and attention given to them, making them hard bricks of weird fruit and nut bread.

     That being said, this year I decided to put my own spin on this traditional baked good, hopefully reviving the old tradition with a bit of a Bat Lady flair.

     As with all my recipes, there are a number of awesome variations that you can use. I really don't like apricots, so I used pineapple in this recipe, but feel free to use the traditional apricots. Really, you can use any fruit you'd like in place of any of the other fruits (a small amount of elderberries might make for an interesting cake), same goes for the nuts. I prefer cashews and almonds to a few of the more traditional nuts, but you can use whatever nuts you'd like. Have fun with it and make it your own!   
   
     This awesome recipe features Juniper berries and Gin, two of my favorite things! Also, it makes about 12 cups of batter, so you can use a 10-inch bundt pan, a 9X13 inch baking pan, 2 9 inch round cake pans, or it can make 18-24 cupcakes.

Blueberry Citrus Fruitcake

The Fruit Mixture:

1 ½ cups dried Blueberries

½ cup Golden Raisins

½ cup dried Pineapple

¼ cup candied Ginger

½ cup Gin (my favorite gin to use is Magellan, but any gin will work) or St. Germain (an Elderflower liqueur)...or go crazy and use half of each!

The Cake:

5 tbsp ground Chia Seeds

10 tbsp Water

2 cups Gluten Free Flour Mix of your choice (my favorite is by Namaste)

¾ cup milled/ground Flaxseed and/or Chia seed (buy it already ground or grind your own using a coffee grinder)

1 tbsp Baking Powder (gluten free of course)

½ tsp Sea Salt

2 Oranges, remove the peel (not the pith) with a vegetable peeler and reserve it, squeeze the oranges after peeling and reserve the juice

1 Lemon remove the peel (not the pith) with a vegetable peeler and reserve it, squeeze the lemon after peeling and reserve the juice (½ for the cake and ½ for the glaze)

1 Lime remove the peel (not the pith) with a vegetable peeler and reserve it, squeeze the lime after peeling and reserve the juice (½ for the cake and ½ for the glaze)

1 tsp Vanilla Extract

1 tsp ground Juniper Berries (I grind mine using a coffee grinder)

4 cups Honey (or Agave)

1 cup of Coconut Oil (or Ghee)

¼ cup Cashews, chopped

¼ cup slivered Almonds

The Syrup:

½ cup Honey

½ cup Gin

½ the reserved Lemon Juice

½ the reserved Lime Juice

Instructions:
Combine the dried fruits and booze in a non-reactive (I use glass) bowl. Toss well, cover, and allow to soak overnight.

Preheat oven to 350 degrees F. Coat your pan/pans with olive oil (or ghee) and dust with flour. Combine 5 tbsp ground Chia Seeds and 10 tbsp water, mix well, and chill in the refrigerator for 10 minutes. Combine flour, Flax/Chia Seed mixture, baking powder, and salt. Set aside. Combine ½ of the lemon juice, ½ of the lime juice, and ¾ of a cup of orange juice with vanilla extract and set aside. 

Toss soaked dried fruit with 2 tablespoons of flour mixture, set aside.

In a food processor, process your citrus peels and ground Juniper until the peels are finely ground. Add in honey, chilled chia mixture, and coconut oil. Process until smooth. Pour into a large mixing bowl and set aside.

Using a rubber spatula, fold in half of the flour mixture, add juice mixture to combine. Fold in the rest of the flour mixture, dried fruits, and nuts until just combined.

Scrape batter into the prepared pan(s) and baked until a toothpick inserted in the center comes out clean, 50 to 60 minutes.

In a saucepan, over medium-high heat, combine honey and citrus juices. Bring to a boil, while stirring to combine. Remove from heat and add in gin. Stir until well combined.

When the fruitcake is done, remove from the oven and allow to cool on a cooling rack, about 10 minutes.

Using a skewer or toothpick, poke small holes in the top of the cake. Slowly spoon a small amount on top of the cake and allow it to soak in. Let the cake set and absorb the syrup for a few minutes, then repeat the process as many times as it takes to use up all of your prepared syrup.

*Optional. Dusting the cake with powdered sugar helps make it look a little more Christmas-y and the powdered sugar helps preserve the cake as well.

Allow the cake to cool in the pan for at least 2 hours before removing from the pan. Can be served immediately, but this cake tastes better if allowed to sit for at least 24-48 hours before serving. If you want to store it long-term, wrap it up in cheese cloth and foil before placing it in an air-tight container. Each week, using a basting brush, cover the fruitcake with more syrup (one application of syrup at a time). For more detailed instructions on long-term care of fruitcake check out this page.


   
     I know this is a little more complicated than most of my recipes, but I hope you enjoy making (and eating!) this fruitcake!  If you have any questions or comments, please leave them below!

Juniper

    It's that time of year. The time when people are decking their halls and gathering together to celebrate whichever Holiday they choose to celebrate. In my house, there is always a tree. Christmas trees are beautiful, traditional, and make the house smell like you're walking in the woods on a snowy Christmas morning. When you combine that wonderful scent with the scent of Holiday cooking, you get a comfortably Christmas-y scent that everyone loves. One of my favorite spices to help bring more of that Christmas tree scent into the season (though I do use it year round) is Juniper.

     Juniper Berries are actually not berries at all. They are the female seed cones of Juniperus communis, a conifer (cone bearing plants) commonly known as the Common Juniper. This shrub has the largest range of any woody plant and can be found in most places in the northern hemisphere. In many parts of it's natural habitat, Juniper will only grow close to the ground, but it can easily reach 15 ft tall and there are even a few variants that have been known to reach 50 ft. This tree is extremely amiable to a number of different growing conditions, which probably is why it's one of the most popular conifers used in traditional Bonsai art.

     I will admit that I am one of those “weird people” who loves to drink gin. Most people I've encountered just don't get it. And when I describe gin as “Christmas tree in a bottle” they get super confused. But I LOVE the fresh flavor, and it's all thanks to Juniper. Not only is Juniper used to flavor gin, but it's also a common spice in traditional German food, as well as an amazing herb to use for quite a long list of health benefits. If you talk to culinary experts, they'll tell you that Juniper is great to flavor meat and to use in sauces. I tend use Juniper berries in a lot of foods and drinks that I make during this time of year. Wassail, mulled wine, and my homemade cranberry sauce, are just a few of my favorite recipes that use Juniper Berries.

Medicinal Uses:

Scientific Name- Juniperus communis

Common Names- Common juniper, fairy circle, hackmatack, gin berry, horse savin, gorst, aiten, dwarf juniper, genevier, mountain common juniper, old field common juniper, genévrier, ginepro, enebro, gemeiner, gin plant, wachholder, reckholder

Parts Used- Commonly, the dried and ripe berries but sometimes the needles and wood have been used for medical purposes. Essential oils are often made using a combination of needles, wood, and powdered berries.

Summary of Actions-  Antiseptic, sudorific, antirheumatic, depurative, antispasmodic, stimulating, stomachic, astringent, carminative, diuretic, rubefacient, vulnerary, and a tonic.

Traditional Chinese Medicine (TCM)-  Known as Du Song Zi, Juniper has quite a number of uses in TCM. It's bitter and pungent and works primarily on the heart, spleen, and lung meridians. It's also known to promote digestion, warm the middle, expel phelgm, warm the lungs, and cleanses both the kidney and liver.

Ayurveda-  Juniper has several names in Ayurveda; Hapusha, Matsyagandha, Aaraar, Abhal, and Haubera.  Juniper is recommended for pacifying both kapha and vata doshas, and for enhancing pitta dosha to aid metabolic functions.

Essential Oil-  Juniper essential oil is a well known antiseptic, used in the past to treat wounds, and even to sanitize medical equipment. Makes an excellent choice for deodorants and deodorizing sprays. When diffused it helps to sanitize and cleanse the air.  It is also calming and stress relieving without sedating. There are some studies that even recommend this oil over medication for certain insomnia patients. It's also a gentile stimulant, helping to overcome fatigue, dizziness, and even depression.

Joint Pain-  Juniper helps to increase blood circulation, remove toxins, and reduce swelling, all of which help ease join pain caused by gout, arthritis, or rheumatism.

Skin Conditions-  This herb is amazing at helping treat skin conditions. In fact, it's one of the most common uses today. It helps speed up your body's natural healing process, helping to reduce the appearance of scars, sooth rashes, and helps reduce the inflammation that leads to outbreaks of eczema and psoriasis. Some studies are actually pointing to Juniper helping treat certain cases of vitiligo, a condition that causes patches of skin to loose pigmentation.

Antibacterial and Antiviral-  Juniper is a great herb for use in your household cleaning products. It works to kill most of the common bacteria, fungi, and viruses you find in your home. It also is effective against Staphylococcus aureus (Staph) , even against the antibiotic resistant strains of Staph and other resistant bacteria.

Heart Health-  Juniper helps to reduce high blood pressure, helps to lower high triglycerides, and acts as a tonic for the circulatory system. It also helps to cleanse blood of toxins like uric acid, heavy metals, pollutants, and excess hormones.

Digestive Issues-  Often used as a bitter herb, to aid the production of bile and ease digestion, Juniper is also excellent for quite a few other digestive issues. It's a carminative, helping to relieve flatulence and bloating. It's also a stomachic, helping to speed the healing of ulcers and helps prevent their formation.

Diabetes-  Ingested, Juniper has high amounts of natural insulin, which helps lower blood sugar. It also works to benefit the pancreas, helping to strengthen it as long as no permanent damage has been done already.

Urinary Tract and Kidneys-  This is the major action of Juniper. It's a great diuretic, helping to cleanse the body of excessive toxins. It's also been known as an effective remedy for kidney and urinary tract infections, kidney stones, and quite a few other kidney and urinary tract related issues.

Contraindications and Warnings- Avoid use if you are pregnant, nursing, or trying to get pregnant. Check first with your doctor if you are suffering with kidney problems. Topical use of juniper can cause skin irritation, burning, redness, or swelling in certain people. Some individuals experience stomach and intestinal irritation after ingesting juniper. Juniper interacts with diabetic medications as well as medical diuretics so talk to your doctor if you are on any of those. Individuals should stop taking juniper at least two weeks before a scheduled surgery to prevent blood sugar concerns.



     I only included a basic introduction to this amazing herb.  I hope you have learned a new appreciation for this lovely conifer.  If you have any questions or comments, please leave them below.

Refrences:

9 Health Benefits of Juniper Berries: Dr. Axe: https://draxe.com/juniper-berries/

13 Incredible Benefits of Juniper Essential Oil: Organic Facts: https://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-juniper-essential-oil.html

Juniper: Ayurveda Medicare: https://ayurvedamedicare.com/herbs/juniper/

Juniper: Baseline of Health Foundation: https://jonbarron.org/herbal-library/herbs/juniper

Juniper: Medicinal Plants India: http://www.medicinalplantsindia.com/juniper.html

Juniper: WebMD: https://www.webmd.com/vitamins/ai/ingredientmono-724/juniper

Juniper: White Rabbit Institute of Healing: https://www.whiterabbitinstituteofhealing.com/herbs/juniper/

Juniper Benefits: Herbwisdom: https://www.herbwisdom.com/herb-juniper.html

Juniper Berries: A Modern Herbal: https://www.botanical.com/botanical/mgmh/j/junipe11.html

Juniper Berries: Richard Whelan: https://rjwhelan.co.nz/herbs%20A-Z/juniper_berries%20.html

Juniper Berry Oil: Ayurvedic Oils: http://ayurvedicoils.com/tag/juniper-oil-in-ayurveda

Juniper (Gin Berry): Ageless: https://ageless.co.za/herb-juniper.htm

Juniper- Health Benefits and Side Effects: The Herbal Resource: https://www.herbal-supplement-resource.com/juniper-herb.html

Juniper Herbal Remedies: Annie's Remedy: https://www.anniesremedy.com/chart_remedy.php?oil_ID=30

Juniper Herbal Remedies: How Stuff Works: https://health.howstuffworks.com/wellness/natural-medicine/herbal-remedies/juniper-herbal-remedies.htm

Juniper Plant Benefits- How To Use Juniper for Herbal Use: Gardening Know How: https://www.gardeningknowhow.com/ornamental/shrubs/juniper/juniper-herbal-use.htm

Medicinal Benefits of Juniper Berries: SF Gate: https://healthyeating.sfgate.com/medicinal-benefits-juniper-berries-7691.html