In 2015, I attended an integrative medicine conference in Boston and had the opportunity to learn from industry experts. Aviva Romm is an MD and master herbalist who spoke about women’s health through the lens of blending conventional medicine with the wisdom of ancient herbalism. It was a fascinating presentation and, quite frankly, the first time I heard anyone trained in Western medicine speak positively about alternative medicines, like herbalism.
Many people consider alternative medicines to be something that can be used outside the scope of modern medicine. There’s even a bit of fear built around using plants therapeutically. However, herbalism is an excellent tool for health maintenance and even treating acute illnesses when used alongside well-known modern medicines. Taking more of a food-as-medicine approach encourages adopting positive daily habits over single-use treatments.
Local herbalist Joanna Mann of Walden Farmacy explains, “Herbalism uses food, herbs, and lifestyle changes to support optimal health, and the best place to begin is your own kitchen.” Practicing herbal medicine at home is easier than you may realize. In fact, through my experience and research, I’ve found that most of us are already practicing what Joanna calls “Kitchen herbalism - cooking with common foods and herbs that contain therapeutic properties.”
It’s important to note that herbalism can come in many forms, from teas and tinctures to topical oils or creams and even powders, but today, we’re going to keep it simple and focus on using herbal medicine in the kitchen for immune-boosting support.
Common Kitchen Herbs
Cooking with aromatic herbs is an easy, accessible way to begin your herbalist adventures at home. Aromatic herbs are any herb with a strong scent, like mint or rosemary. They have antimicrobial qualities, and some, like ginger, are internally warming, which Joanna says is ideal for the winter season ahead of us. Garlic is especially nourishing as an immune booster as it is antimicrobial and contains antibacterial, antiviral, and antiparasitic properties. While these herbs can brighten up any dish, Joanna suggests making a simple broth, like her signature chicken soup recipe, which includes aromatic herbs like garlic, thyme, and oregano to make an all-around immune-boosting meal.
Medicinal Mushrooms
Medicinal Mushrooms have grown in popularity over the years. There are dozens of powdered mushroom products on the market now, and finding fresh mushrooms at local markets is easier than ever. Joanna says, “All wild medicinal mushrooms contain immune-boosting polysaccharide content, but not all wild mushrooms are edible. Reishi and turkey tail are two we often use, as they have the highest polysaccharide content.” Amongst practicing herbalists, reishi is known as “the mushroom of immortality.” It is said to benefit nearly every organ system and aid the body in coping with physical, mental, and environmental stressors. For maximum benefit, Joanna suggests consuming these as a tea or broth after a long, low simmer, which helps to break down the cell wall. “Lion’s mane is known to have neuro-protective capacities and is one of the few substances shown to help speed nerve growth,” Joanna explains. It’s also a more versatile mushroom to cook with. Its meaty texture makes it popular for vegetarian recipes. If you need cooking inspiration, a quick recipe search took me to a delicious looking lion’s mane steak recipe that I will absolutely be trying this fall.
Kid Friendly Herbs
If the thought of getting your 7-year-old to try herbal medicine feels laughable, I understand. “Early exposure is key to helping kids become accustomed to the taste of herbs. Getting them involved in growing and harvesting can be especially helpful, as well!” says Joanna. If growing herbs at home feels overwhelming, Joanna and her husband, Trevor, offer tours of their family permaculture-style farm, Walden Farmacy. If you’re willing to test out your green thumb, she suggests honeysuckle or lemon balm as “easy to grow, soothing antivirals” that can be made into sweet-tasting glycerites or tasty popsicles. Teas and tinctures can be made more appealing by adding to smoothies or even served in a spoonful of honey. For added protection during high-risk times, like back to school or cold and flu season, Joanna’s go-to is elderberry. It’s traditionally used as a syrup for immune support, but kids love Joanna’s elderberry gummy recipe. It’s gentle enough for daily use for illness prevention or can be consumed acutely at the first signs of illness to speed recovery. With kids, the bottom line is to make it fun and tasty. And remember, little bodies do much better with a slow, less-is-more approach!
I love how these tips and recipes make me feel I can cook purposefully and tap into the essence of using food as medicine. Talking with Joanna has been a great reminder that, like most things, simple is often better. You can find Walden Farmacy’s small-batch herbal remedies at Pepper Place Farmers Market. If you’re curious to expand your herbalism knowledge, Joanna offers seasonal, beginner-friendly classes and workshops at the farm and throughout the southeast. Here’s to your health.
Walden Farmacy Signature Chicken Soup
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1 tablespoon avocado oil or olive oil
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8 large cloves of garlic, minced
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2 large onions, diced
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4 large carrots, thinly sliced
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2 celery stalks, roughly chopped
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2 tablespoons fresh grated ginger
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2 tablespoons freshly grated turmeric (or 1 teaspoon ground turmeric)
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6 cups low-sodium chicken or veggie broth
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1 pound boneless skinless chicken breast or thighs
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1 tablespoon freshly chopped oregano
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1 tablespoon freshly chopped thyme, stems removed
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½ teaspoon salt
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Freshly ground black pepper
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1 cup pearl or Israeli couscous or rice (optional)
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⅔ cup frozen peas, fresh spinach, or fresh nettle (optional)
Instructions
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Place a large dutch oven or pot over medium-high heat and add oil. Once oil is hot, add onion, carrots, and celery; cook for a few minutes until onion becomes translucent.
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Next, add garlic, grated ginger, and grated turmeric. Sauté for 30 seconds to let the spices cook, then add chicken broth, chicken breast, oregano, thyme, salt, and pepper.
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Bring soup to a boil; stir in couscous or rice if using. You’ll want the chicken to be covered by the broth, so make sure you stir them down to the bottom.
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Reduce heat to medium-low and simmer uncovered for 20-25 minutes or until chicken is fully cooked.
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Once the chicken is cooked, remove it with a slotted spoon and transfer it to a cutting board to shred it with two forks. Add chicken back to the pot, then stir in frozen peas, spinach, or nettle. If you don't have enough broth, add another cup. Everyone likes their soup differently. Taste and adjust seasonings, if necessary. Enjoy.
Walden Farmacy Immune Boost Gummies
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4 ounces orange juice
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6 ounces elderberry syrup
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3 tablespoons grass-fed gelatin
Instructions
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Stir orange juice and 1 ounce syrup on medium-low heat on the stove.
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Pour gelatin into the remaining syrup and allow it to bloom.
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Whisk into the mixture on the stove until completely dissolved.
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Mold and place in the refrigerator for a couple of hours.
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Unmold and enjoy!