Posts filed under ‘medicinal’
My garden is abloom with ruffles of sunny yellows and bold oranges. Nasturtiums: prettiness so good you can eat it.
The entire nasturtium plant above the ground is edible, and each part has a distinctive taste and use:
- delicately-flavoured flowers are great in salads, wraps and smoothies. I seem to recall a trend of adding flowers to salads in the 70s or 80s; various modern and ancient dishes incorporate floral essences (such as rosewater, orange blossom water, lavender) or tiny buds (eg. violets) as a microherb;
- the peppery leaves can be used as you would any other soft, green herb in salads, soups and stews;
- the seeds - apparently you can use these as a substitute for capers (when pickled) and black pepper (dry). On the strength of the one seed that I at yesterday, I could imagine the seeds being used in place of pepper, but my tastebuds and imagination could not be stretched to believe that they could be caper-like in any way (and, yet, I can see myself pickling them just to see) .
You may be thinking ‘why…?’, and I am excited to tell you that there are excellent health reasons to consider adding nasturtiums to your meals.
Nasturtiums are high in vitamin C, B vitamins, iron, calcium, phosphorus, manganese, flavonoids and carotenoids . They also contain an appreciable amount of glucosinolates, or mustard-like oils, which keeps garden pests at bay and explains why they make such good companion plants .
It is also because of its pungent oils that this showy South American plant demonstrates antibacterial and even antibiotic properties. While generally considered to be an immunity booster, a 2006 study verifies that nasturtium stems can be used, with horseradish, to directly treat upper respiratory tract and urinary tract infections [3,4]. Other reports state that nasturtiums have historically been used to variously treat liver, kidney, bladder and skin disorders – and oil from the seeds can be used to varnish furniture [5,6].
Health benefits aside, if nasturtiums didn’t taste good, I wouldn’t be eating them – and that’s why I thought I would tempt you toward these edible blooms with the awesome seasonal and superfood-ful smoothie I blended up for my family on Sunday morning.
Recipe #137: The Blooming Good Smoothie. Makes enough for 2 adults and a little person.
You will need:
► 10 nasturtium flowers
► 4 tbsp of bee pollen
► 4 tbsp of lucuma powder
► 3 tbsp of hemp seeds
► 1 tbsp of white chia seeds
► 1 tbsp of maca powder
► ½-1 tsp of turmeric powder [use fresh turmeric if you can access it]
► ½ tsp of ground cinnamon
► 1 banana, skinned
► 1 sweet orange, skin removed
► the flesh from 1 young coconut
► a handful of strawberries
► about 500mL of water kefir [milk kefir or drinking yoghurt would also work well]
► agave syrup, to taste
► just enough water for everything to combine to your desired consistency
Blend all ingredients, except for the agave syrup, together until completely smooth [this will take about 60 seconds at speed 8-10 in a Thermomix]. Taste and adjust the sweetness with agave syrup if needed, then blend for another 10 seconds. Serve topped with a nasturtium flower.
Don’t fret if you don’t have all of the ingredients listed here. This recipe literally resulted from a 5 minute consultation with my fridge and pantry, and I encourage you to do the same. For example, if you do not have bee pollen, use honey, yacon syrup or coconut syrup. Use a handful of sunflower seeds instead of the hemp seeds. No maca? Leave it out. So long as you are using raw/whole/organic ingredients with low processing, the end result will be superb and supremely good for you.
All of this has awakened me to the fact that we are constantly surrounded by nutritious and even medicinal plants without necessarily being aware of it. Take a few moments to notice the plants growing in your garden or on your verge. You may be harbouring a superfood without even realising it.
- Christina (2009) “Tropaeolum (aka “Nasturtium”)” on NutsaboutPlants [online]. Available from http://nutsaboutplants.wordpress.com/2009/08/22/tropaeolum-aka-nasturtium/; accessed on 16 September 2012.
- Osbourne, G. (2012) “Once were weeds – now superfoods” on The Sydney Morning Herald: life&style [online]. Available via http://www.smh.com.au/lifestyle/diet-and-fitness/once-were-weeds–now-superfoods-20120823-24om9.html; accessed on 16 September 2012.
- Stone, B. (2011) “Benefits of Nasturtium Herb” on Healthguideinfo.com [online]. Available via http://www.healthguideinfo.com/herbal-medicine/p95793/; accessed on 16 September 2012.
- Conrad, A., Kolberg, T., Engels, I. & Frank, U. (2006) “Abstract: In vitro study to evaluate the antibacterial activity of a combination of the haulm of nasturtium (Tropaeoli majoris herba) and of the roots of horseradish (Armoraciae rusticanae radix)” on PubMed.gov [online]. Available via http://www.ncbi.nlm.nih.gov/pubmed/17260672; accessed on 17 September 2012.
- abbas (2011) “Nasturtiums – Edible Flowers: History, Uses and Health Benefits of Nasturtiums: How to Make Nasturtium Salad” on Herbs-Treat and Taste [online]. Available via http://herbs-treatandtaste.blogspot.com.au/2011/06/nasturtiums-edible-flowers-history-uses.html; accessed on 17 September 2012.
- HMYG (2009) “Nasturtium for coughs, colds, flu and hair loss” on Herbal Medicine from your Garden (or Windowsill) [online]. Available via http://www.herbalmedicinefromyourgarden.com/nasturtium-health-benefits/; accessed on 17 September 2012.
Addendum of 19 September 2012:
Just discovered: a blog that is focused solely on nasturtium benefits and recipes! http://nasturtiums.wordpress.com/
Today’s guest post comes courtesy of Pauline, a friend who has selflessly put her sobriety on the line to test out hangover remedies just for you, and all in the name of research [thanks, Pauline!].
I am sure you will enjoy her post, and maybe even take away a few useful tips.
Planning the big night out. As well as choosing what to do, where to go and what to wear an important choice is how to avoid the big hangover.
Preparing for a big night out is sometimes like preparing for a triathlon: the body is about to go through a multitude of challenges and the first step is to get hydrated. If you are not the person who remembers to drink a glass of water with every alcoholic drink getting hydrated before you go out is a good option.
If drinking lots of water isn’t your thing, then milk can help ‘line the stomach’ (as my dad says). My friends and I tried this many times with a good level of success.
Attacking the hangover. So here are the Top 4 Rescues counted down, and how they help your body:
4th place: Marmite. Marmite contains salt, which is important to help retain the fluids you have left in your body and it is a great source of vitamin B12. B vitamins are important in the fight against the Big H. Of course you may be more familiar with Vegemite but, following many trials, Marmite seems to give the best hangover relief. The B vitamins can also be replaced by Berocca – which is also great, as this ensures you are getting fluids in too!
3rd place: Bach Rescue Remedy.. In my youth I spent many a morning working in a kitchen. Luckily my boss was into natural remedies and used to give me this. The alcohol solution gives you a small ‘hair of the dog’ fix while the flower essence gives you reassurance [it reassured me that I could survive the full shift!].
2nd place: Peppermint or Ginger Tea.. Both tick some critical boxes including rehydration, soothing nausea and indigestion. Ginger also has pain reliveing properties that should help the headache. Ginseng tea is also reported to have similar positive effects but I have not tested this.
1st place: Strawberries. Strawberries offer a tasty way of replacing the vitamins destroyed by alcohol and are so juicy helping to replace vital fluid levels! More good news for this yummy berry is that it can also act as a preventative hangover measure. If you don’t have strawberries on hand, bananas are also another great cure.
Smoothie magic. Even more effective than the Top 4 Rescues, the best cure I have found was recommended to me during a stay at Samudra in Dunsborough: chlorella. Just in case you can’t get chlorella in tablet form you can make an awesome smoothie, this is especially good if you are off for the second night in a row and need an energy boost as well as hangover cure and a boost to fluid levels!
>Note from Hannah: for a basic overview of chlorella’s properties and benefits, you can do a quick google or follow this link.
Recipe #128: Chlorella Smoothie.
Pop into your blender or Thermomix the following ingredients:
► 1 frozen banana
► a small handful of berries
► ½ tsp chlorella
► ½ tsp spirulina
► 1 tsp cacao powder
► 1 tsp maca powder
► 1 tsp acai powder
► 1 glass fortified soy, rice or oat milk
► 1 tbsp honey
Put the blender on high (or speed 8 on the Thermomix) for 1 minute, pressing the Turbo button from time to time.
The drink is enough for two so you can share with a friend or save some for the morning after. When you have tried the smoothie a few times, try slowly increasing the chlorella to maximize the effectiveness of this superfood!
[DISCLAIMER: This article is designed for people going out on a reasonably big session - not an all day, all night party. Sleep might be the only way to help recover from that!]
My guest posts typically get lots of clicks well after they are published – because I only choose talented & interesting people to write on a very foodly diary! Check out previous guest posts via their links:
- Guest Post 1: The Green Smoothie – by Marion Egger
- Guest Post 2: Pure Decadence – by Aileen Sforcina
- Guest Post 3: A craving for flourless orange, coconut and almond cake – by Adrianne Barba
- Guest Post 4: Mango & Avocado Salad – by Joshua Jones
As I write this post, I find myself in the final hours of this year’s Dry July, taking slow sips from a cup of my favourite herbal tea.
Herbal teas are not teas in the truest sense, as they contain no actual tea leaves, hence I believe a more apt description for such brews is ‘herbal infusions’. The recipe to follow is my latest and favourite blend and, aside from its great taste, it is inherently medicinal.
You will need:
► 25g mint | There are many different varieties of mint, which has long been employed for its digestive and antifungal properties.
► 25g licorice | Licorice is used to support digestion, respiration and immunity, as an anti-inflammatory, and as a hormone-balancer – and it is said to assist a plethora of specific ailments. I love its delicately sweet flavour.
► 15g astragalus root | I hadn’t even heard of astragalus until David Wolfe introduced me to it at the Samudra raw food retreat earlier this year. This incredible herb is a powerful antioxidant with antibacterial, anti-inflammatory and diuretic properties, and it is known for building immunity, fighting fatigue and supporting tissue regeneration.
► 10g fennel seeds | Fennel is packed with antioxidants. Aside from treating bad breath and stomach problems, fennel seeds can be used to soothe the upper respiratory congestion – and it is used as a treatment for flatulence.
► 10g basil | I’m not going to use the phrase “packed with antioxidants” again because I am finding that basically every herb is – so take it as a given for everything on this ingredient list. The eugenol in basil makes it especially good for treating arthritis, it aids digestion, and its antiviral/antibacterial properties make it ideal for treating respiratory infections. And its high magnesium content means that it assists good blood flow.
► 10g stinging nettle | This herb is high in iron, and it acts as a diuretic and blood purifier. It stimulates circulation and is great for your skin.
To make the infusion, combine all ingredients together well and store in an airtight container.
To prepare the tea, I use a stainless steel teapot. I place two teaspoonfuls of the herb blend into the strainer then pour over a little cold water to wet the herbs. I bring a kettle almost to the boil, stopping the process when I feel that the side of the kettle is hot to the touch. I feel that it gives better results if you don’t use absolutely boiling water.
I sourced most of my ingredients from The Herb+Spice+Tea Shop, a little Fremantle Markets stall crammed full of jars with exciting innards. I already had a store of stinging nettle in my pantry, thanks to a months-ago shopping expedition to Kakulas Brothers in Northbridge.
I hope you enjoy this refreshing tea, and that it leaves you feeling loved from within.
I feel more than a little guilty because I have sat on this recipe for about 7 months, and I know it could help others in the same way that it helped me.
There was a time when my skin was so bad that I could not use any pre-made preparation on it at all. Soap, soap substitutes and moisturisers all made me itch painfully and uncontrollably. I literally spent hundreds of dollars on products that only worsened the problem.
In desperation, I turned to my pantry and made my own ‘soap’ using food products and Mac – and my experiment paid off. I created a soap alternative that soothed and moisturised my skin at the same time.
The recipe I am about to share does not include any soap (usually tallow, lye and other nasties). I guess that makes it ‘unsoap’. Each ingredient (raw, organic) was hand-picked, based on my limited knowledge of its properties. This makes my unsoap 100% edible and, although it tastes pretty good, I prefer to use it on my body.
Recipe #115: Beauty bar. Makes 2 x 150g bars. I used Mac, my Thermomix, but you could equally use a double-boiler and a whisk.
You will need:
► 50g cacao butter | promoted skin elasticity and healing as it is high in Vitamin E and antioxidants
► 50g coconut oil | a known antifungal and antibacterial agent used, amongst other things, to treat skin problems
► 100g honeycomb | antibacterial, antimicrobial and antifungal, and even purported to have anticancer properties. Honey and beeswax are also humectants, which means that they attract water
► 75g oat flour | to soothe the skin. The oat flour is an anti-irritant and anti-inflammatory, and makes the unsoap milky on your skin as it melts
► 15g macadamia oil | an emollient that helps to soften skin, which is awesome for dry and ageing skin
► 10g avocado oil | rich in essential oils and sterolins, avocado is excellent for your skin
► 1 vanilla pod, chopped into small pieces | I have to confess to including the vanilla pod because I had some prescraped pods (I used the seeds in other recipes). Aside from making the mix smell delightful, vanilla nourishes the skin and the pod itself acts as a mild exfoliant.
Place all ingredients, except for the oat flour, into your Thermomix and stir on speed 1 for 5 mins at 37°C…
…until you get this:
Add the oat flour, then blend everything together for 1 minute on speed 3. Pour your mixture into bar-shaped moulds and set in the freezer for at least half an hour.
Chop your unsoap bars into single-use slices and store in the fridge or freezer. If you don’t keep the soap cool, you risk finding a melted mess when you next go to use it – and it is absolutely fine to use your unsoap that way too.
Although there are no preservatives in the recipe, your unsoap contains multiple antifungal, antibacterial and antimicrobial agents, and it will last for months if refrigerated.
This may seem an expensive recipe but, when you have tried everything (and everything includes very, ridiculously expensive creams), sometimes a little love is all you need. Your skin will feel waxy after using your unsoap in the bath or shower, however the natural oils do soak into your skin as it dries and cools.
As always, I would love to know if you try this out for yourself.
Have an awesome week!
‘C’ was going to stand for cauliflower, then I got carried away and put cabbage and broccoli into the mix – and ended up with a superbly good-for-you cruciferous salad.
Cruciferous vegetables, which also include bok choy, radishes and kale, are cancer busters; the phytochemicals in these vegetables stimulate the breakdown of potential carcinogens, as well as being great for your body in many other ways.
Broccoli, for example, is antiviral, antiulcer and a good source of vitamin C, folate, beta carotene and calcium.
Recipe #111: Cruciferous salad with avocado mayonnaise.
You will need – for the salad:
► 1 big clove of garlic
► 1 small handful of flatleaf parsley
► ½ head of cauliflower
► ¼ large savoy or Chinese cabbage
► 1 head of broccoli
► ½ tsp salt
Chop all ingredients finely by pulsing a food processor, Thermomix or really good blender. Alternatively, you could spend a few minutes chopping everything with a sharp knife.
You will need – for the mayonnaise:
► 1 small clove of garlic
► juice of 1 lemon
► 1 avocado
► 1 tbsp honey
► 1 good swirl of olive oil
► 1 cup cashews, soaked in cold water for at least an hour
► salt, to taste
Strain the soaking water from the cashews and process/blend all ingredients together until smooth > add some fresh water if it doesn’t process easily. Taste, then add more salt, lemon juice or olive oil if needed.
You will end up with a tangy spread that tastes similar to mayonnaise, but with added goodness.
If you don’t like the thought of eating this meal by itself, the salad and mayonnaise can be eaten as a side dish or used in wraps with other fillings, like greens, sundried tomato, red onion, beetroot salad and chilli.
This is a delicious 3-ingredient recipe inspired by Fremantle’s The Raw Kitchen [once again!] and it takes less than a minute to make in a Thermomix!
Well, it does take a few extra minutes to roll the mixture, but 1 minute of prep time is nothing to sneeze at. If you have littlies, it also happens to be fun and easy for toddlers to roll and eat.
Did I mention it’s also healthy? I probably should, so here’s a quick treatise on the benefits of each of the ingredients. [Sources, all accessed 3 September 2010: Organic Cashew Nuts; Food and Agriculture Organization of the United Nations (Regional Office for Asia and the Pacific); Coconut Research Center; Really Raw Honey; AvianWeb.]
Raw cashews. Cashews are a great source of B vitamins, vitamin E, magnesium, manganese, copper, selenium, zinc, iron, chromium, monounsaturated fats, antioxidants, dietary fibre. This means they are good for your heart, skin and hair, teeth and bones, muscles, brain and immunity.
Raw coconut. What does coconut not do? It is an effective antifungal and antibacterial agent used in traditional medicine to treat a litany of illnesses, including asthma, bowel problems, liver disease, kidney stones, skin problems and typhoid.
In spite of being high in saturated fat, coconut is effective in treating obesity and weight issues by increasing the metabolic rate – so you don’t have to suffer a guilt trip every time you eat it. It really is amazing stuff.
Raw honey. Raw is the only way to reap the health benefits of honey. Processed honey is pasteurised (super-heated), which kills off most of the goodness. To borrow a line from Natural Health Ezine:
Raw honey contains 27 minerals, 22 amino acids and 5,000 live enzymes. It keeps you healthy by fighting disease and boosting the digestive system.
It is antibacterial, antimicrobial and antifungal, and even purported to have anticancer properties. Honey is also a humectant, which means that it attracts water. This makes it ideal for topical application to the skin for burns, ulcers and dryness.
Recipe #108: Smoodgy coconut balls. Makes 16+. I recommend using a food processor or Thermomix to make these.
You will need:
► 280g raw cashews [or cashew pieces]
► 280g raw coconut, dessicated
► 190g raw honey
Start by grinding the cashews into meal > this takes up to 15 seconds in the TM on speed 7.
Next, add the coconut to the cashew meal in the processor/TM and grind together (in the TM, this is will take up to 10 seconds) and check the result. If you think it could be finer, pulse the mixture a few times and check again.
Finally, add the honey to the processor/TM and mix (TM: speed 5 for up to 30 seconds). And voila – you have a white version of the pastry mixture from my pretty little raw petit fours!
Take heaped teaspoonfuls of mixture and form into balls. I roll these around on the chopping board to make them extra smooth. From here, you can either serve the slightly squishy balls immediately, or you can chill them for an hour.
I like to eat mine chilled, then in slices; it makes me feel just a little more dainty and ladylike.
I think that next time I will roll these in some black sesame seeds for a cool black-and-white effect.
I am a little bit in love with myself right now [yes, again, I know!]. I made raw chocolate from scratch and, while I still have much to learn, it is very, very good.
Here’s how I did it, and my method is very simple to replicate. With no sugar, gluten or dairy (or other animal products) in this recipe, my chocolate is suitable for vegans and coeliacs :)
Recipe #92: Raw chocolate. All of my ingredients were raw and organic. Note that the methods for batches 1 & 2 are detailed for illustration purposes only and should be avoided if one is serious about making smooth and very delicious chocolate.
► Buy a packet of teeny tiny chocolate cups and set them up on a large platter or two. You’ll need around 55 cups for this recipe.
► Clear a space in the fridge that is big enough for the platter(s). Make sure that the door compartments (or anything else) does not butt into this space when you close the fridge door.
► (optional) Place a thin layer of chewy/crunchy bits in the bottom of each cup to add texture to your chocolates. I used goji berries, crushed macadamia nuts and bee pollen.
► 170g cacao butter
► 10g coconut butter
► seeds of 1 vanilla pod [split the pod, then scrape the seeds from the middle with a sharp knife]
► 95g agave syrup [or you could use honey]
► good pinch salt
► 1 heaped tbsp maca powder [Maca Magic and Fran’s experience give more information and different viewpoints on this supplement/superfood]
► 120g cacao powder [or, if you prefer a more "milk chocolate" flavour, use around half of this amount]
These ingredients are fairly pricy – I spent $34.95 on 500g cacao butter and $19.95 on cacao powder alone – so I would recommend shopping online. I am just about to start using Raw Power and Loving Earth for my supplies.
Prepare the cacao butter by chopping it into little pieces. This will help it to melt faster.
► Batch #1 – Melt the fats in the Thermomix, followed by everything else.
When I sourced the ingredients for my raw chocolate, at first blush I was struck by how expensive it is. This is especially true if you seize your chocolate, as I did for Batch #1. My Thermomix theory was sound, I think, but it took me forever (20 minutes) to melt the cacao butter, coconut oil, salt and vanilla at 37°C. I sifted in the maca and cacao powders, added some agave syrup, mixed it all up, and all went swimmingly [see the "before" photo, below] – until I decided that my chocolate needed a touch more sweetness.
Adding that smidgeon more agave syrup (or it could have been a drop of moisture from the Thermomix lid) was the seizing point and the point at which I became very miffed at myself for about half an hour. I tried to revive my grainy mess with more coconut oil; alas, it was a lost cause.
With two ziplock bags full of tasty but seemingly useless brown sludge, I continued on to Batch #2.
► Batch #2 – Everything in the Thermomix together, a method inspired by this post in the Quirky Cooking blog.
This didn’t work so well on account of the fact that cacao butter is very hard, not easy to cut through like coconut butter/oil. My Thermomix [incidentally, his name is Mac] got a little caught up in the slow meltage of ingredients and had to stop for a break every few seconds. After about 5 minutes of stop-starting, I poured everything into a double-boiler and whisked vigorously as I melted the mixture down the good old fashioned way.
The end result wasn’t bad. The chocolate was airy and not as smooth as I would have liked, but I really liked the flavour, particularly with the goji berries.
Knowing that I could and would do better, I looked to Batch #3 for results.
► Batch #3 – Slow addition ingredients over a double-boiler. Proven method. Awesome result.
I melted the fats with the agave syrup, salt and vanilla over a double-boiler. When this was well and truly melted, I sifted in the cacao and maca powders a little at a time, whisking vigorously and constantly scraping the remnants from around the edge of the bowl. The end result was smooth and delicious.
Setting the chocolate:
I used a dessert spoon to fill the tiny chocolate cups, then I placed the tray of chocolate into the fridge for around 30 minutes to set. I am storing the chocolate in layers separated by baking paper.
Next time, I will make my chocolate with cacao butter alone. I just know Batch #4 will be brilliant; check in with me again soon for a refined recipe!
…and what of my seized chocolate (Batch #1)? That’s definitely not going to waste. You’ll have to read my next chocolate post to find out how that chapter ends!
For my earlier adventures in chocolate, look to:
- It’s all about the chocolate, Part 1
- It’s all about the chocolate, Part 2
- 10 things you can do with ganache
- The third way I like to eat Nutella
Thus continues my penchant for raw chocolate, which is full of tryptophan, antioxidants and a host of lovely minerals (like magnesium, calcium and zinc).
I had so much fun running my latest chocolate experiments. Thanks for reading – and I hope you are sufficiently inspired to make your very own chocolate!