Dear Friends,

If you follow me on social media, you know that I’ve been busy in the kitchen. I’ve always loved to cook for myself, but this year I’ve felt more inspired than ever to incorporate immune-enhancing herbs into the foods I’m making.

As the days grow cold, the nights grow long, and common illnesses grow increasingly virulent, it’s becoming more and more important to practice holistic preventative health. There are many commonsense ways to support your immune system­: catching up on sleep, reducing your sugar intake, taking supplements, drinking plenty of water, resting when you’re sick, and much, much more. But I have to say, of all the things I do to stay well, cooking medicinal foods is probably the most pleasurable. We all have to eat, so we might as well make the foods we consume as nourishing, delightful, and healing as possible.

Below I share three of the seasonal recipes I’ve been enjoying as of late, and tons of information about why I include the herbs that I do. But before I go on about cooking, yesterday was the new moon in Scorpio: the darkest night of the spookiest season. I recently came across a passage in one my favorite books exploring the folk practices and mythical paradigms of Old Europe. Seeing as it’s almost Halloween, old English for “sacred night” (and also called Samhain in the Celtic wheel of the year), I wanted to share the following passage. Reading it, I felt a sense of the mystery and magic that I so readily felt this time of year as a kid. I hope you feel it, too.

During the wet, cold, foggy days of November, otherworldly beings move silently through the bare, thorny hedgerow. During the eerie nights of the full moon of the eleventh month…the graves open. The dead swarm out to worship the Goddess, who now appears in the form of the frightening [dark] goddess of death. She roams around restlessly, cloaked in shadows and fog, making the beams squeak and creak, shaking the windows, or emitting plaintive cries. The god of the underworld, whom the Celts knew as Samhain, enters into his reign. He weds the goddess who is preparing to move into her underground chambers. She brings the green, the life energy, and the seeds with her into the depths. The radiant sun wastes away and dies. During Neolithic times the sun was imagined as an Elk with golden antlers that the black hunter kills with a death blow…Because the energy of life is gone during this period, it follows that no herb, no medicine, should be gathered.

In turn the humans are affected by the events of these ghostly nights. They cleanse the hearth so that their dead ancestors and forefathers can visit. They put out apples, hazelnuts, hemp seed gruel, and other foods of the dead and light candles, and the dead show their gratitude for the effort.

For the wise women it is one of the best times to go out flying. They sacrifice a goose and honor Frau Holle by rubbing Mugwort on their bodies or by fumigating it. They simmer the “flying herbs” in goose fat and smear the mixture on themselves or on the handle of a broom. They fly through the chimney to the dark side of the moon in order to plumb the depths of the profound mysteries of this time of year. During these sacred nights of the dead the deceased reveal the future. (The witches’ moon was symbolized by a hollowed-out rutabaga with a candle burning in it. Today the hollowed-out pumpkin takes on this role.)

No one dared leave his house during these ghostly nights. But if someone needed to go somewhere, she was never to look over her shoulder, for a dead person who could then steal her might be following. Those who dared to go out dressed as ghosts…

The alder [tree] symbolizes the Goddess in her dark aspect as ruler of the underworld. Primordial European symbolism places the Goddess in her youth as a birch, in motherhood as the hazel, and in crone-hood as the alder. The ground beneath the alder is better suited than any other for the psychic experience of the world of the dead. The witches often met there–and some still do–in order to visit the underworld and to ask questions.

This land of the ghosts radiates a diminished but nonetheless pleasant light. It ripples and pools all around; gnomes, tiny moss-men and water spirits in their ever-changing shapes, and sometimes a twinkling will-o’-the-wisp, reveal themselves to the visitor. When a person resurfaces [from the land of ghosts] he notices how cold it was there–but he also notices how the body and spirit vibrate with an exceptional energy. There is nothing else to do but jump, dance, cheer, touching the earth and sun…

(From the book Witchcraft Medicine: Healing Arts, Shamanic Practices, and Forbidden Plants by Claudia Müller-Ebeling, Christian Rätsch, and Wolf-Dieter Storl)

Wishing you a very special Samhain. Stay spooky, safe, and healthy out there. And don’t forget to read on for three of my favorite seasonal recipes.

With love from the alder tree,

Clare

ps- My entire online shop is still on sale (everything is $12). Friends in the BAY AREA, my Smoky’s Blend tea was specifically formulated to soothe and protect the respiratory tract (and help with stress & immunity) during times of wildfire. Like everything else, it’s deeply discounted right now. Sending lots of love to everyone affected by the fires!

PLEASE READ: Before I dive into my favorite seasonal recipes, I just want to say that working with herbs in culinary amounts is generally considered safe for most people. However, because some of these recipes call for quite a bit of herb, you may want to talk to your doctor before use if you’re pregnant, nursing, on medication, or have a health condition (and all herbs have the potential for adverse reactions– stop use and consult a health professional if something gets worse). And remember, the information provided in this email is for educational purposes only and is not a substitute for a face-to-face consultation with a doctor. If you’re sick, be sure to get the support you need! Please don’t hesitate to reach out with questions.

Elderberry Apple Sauce

I don’t think it’s an exaggeration to say that elderberries are pretty much every herbalist’s go-to for cold and flu season. It’s such a popular medicine that even people who know next to nothing about herbalism have heard of elderberry syrup, and have maybe even tried it themselves. Elderberry is so popular because it’s generally considered very safe and gentle, and has been used in folk medicine for centuries. And studies have shown that when taken at therapeutic doses, Elderberry is as effective as over the counter flu medications. It has also been shown to cut the duration of the flu in half (find studies here). It is not only stimulating to the immune system, it also deactivates the flu virus by inhibiting the virus’ ability to penetrate your cells and take over your system.

Herbalists recommend using elderberry first and foremost as a preventative medicine. During flu season, I take about a tablespoon of elderberry syrup alongside my daily routine of vitamins and other herbs. You can also use elderberry once you’re already sick, but it generally works best preventatively or as soon as you start to notice those very early signs of something coming on (dry throat and eyes, feeling fatigued, etc.).

This recipe is a simple way to incorporate elderberry into everyday foods. It’s great for kids, on it’s own as a sweet treat, or added to oatmeal, pancakes, smoothies, etc. I’ve also been eating it like a chutney and pairing it with sharp cheddar or chèvre, a delicious medicinal addition to seasonal cheese plates.

This recipe is definitely not a therapeutic dose of elderberry, so I wouldn’t recommend it if you’re already starting to get sick. Also, this recipe contains honey, which I’m sorry to say, does count as sugar, something you definitely want to avoid if you’re coming down with something. Sugar is essentially immunosuppressive, and the more you eat, the longer your immune system will be functioning subpar. 

And a final quick note: if you’re making this recipe for children, depending on their tastes, you may want to start with less of the ginger powder and orange peel and see how they like it first.

Make it yourself:

Servings: Makes about 1.5 cups apple sauce

Ingredients:

• 1 tablespoon dried elderberries

• 1 cup water, boiled for tea

• 3 cups apple, peeled and cut into cubes (about 4 apples)

• ¼ teaspoon ground cinnamon powder

• ¼ teaspoon dried ginger powder

• 2-3 dashes ground clove powder

• 1-2 tablespoons honey

• About 1 tablespoon fresh orange zest

Directions:

1. Before you begin, combine the dried elderberries and hot water in a mug or jar. Cover and let steep for 15-30 minutes.

2. Once the elderberries have steeped for 15-30 minutes, strain the tea into a separate cup.

3. Combine chopped apples, elderberry tea, cinnamon, ginger, and clove in a saucepan. Cover, and begin to heat the mixture on medium-low heat.

4. Once the elderberry tea is simmering, stir in 1-2 tablespoons honey to a sweetness of your liking. I suggest starting with less because you can always add more later.

5. Turn the heat to low. Continue simmering the apples, stirring often. Once the apples begin to turn brown, use a fork and begin to mash them into sauce.

6. Add the orange zest and continue mashing the apples with a fork.

7. Let the sauce simmer on low heat until most of the liquid is cooked off to the consistency of your liking.

8. Enjoy!

Additional information about this recipe:

Cinnamon, a common beloved spice that I’m sure you already know, has a wide range of medicinal uses. Among others, it is known for it’s anti-inflammatory, antibacterial, antiviral, antispasmodic (relaxes muscle spasms), expectorant (loosens and expels mucus), and carminative (supports digestive function) properties. It is used by herbalists to warm the core of the body and to circulate blood into the extremities. It is also used in natural medicine to regulate blood sugar (it supports the synthesis of insulin by the pancreas), and to relieve menstrual cramps (by warming and relaxing the uterus).

Ginger, another very popular anti-inflammatory herb, has a wide range of properties. Like Cinnamon, Ginger is considered to be antibacterial, antioxidant, antiviral, carminative, and expectorant. It has been shown to be as effective as NSAIDs in the reduction of minor pain, and is used by herbalists to stimulate circulation and warm up creaky, cold, and achy bodies. It is commonly used to relieve nausea and upset stomachs, stimulate digestion, and relieve menstrual pain, to support liver function, address respiratory illness, and much, much more. (Find studies on ginger here.)

Clove shares much of the same properties as both Cinnamon and Ginger. It is antibacterial, antiviral, anti-inflammatory, expectorant, carminative, etc. However, is it a bit more analgesic (chew on a clove and your mouth will go numb), and is much more antibacterial due to it’s high concentration of volatile oils (that’s why it smells so good, and also why you need far less in cooking).

Orange peel is rich in vitamin C and pectin, a beneficial prebiotic also found in apples. Like the spices above, orange peel has anti-inflammatory, antispasmodic, carminative, expectorant, and bitter tonic properties. It is used by herbalist to relieve bloating and gas, to stimulate liver function and digestion, and to ward off cold and flu.  

Golden Milk Inspired Drinking Porridge

You, like me, may find it hard to eat breakfast. Yet I’m often coaching clients to eat a breakfast rich in protein and healthy fat within an hour of waking up. Why? Among other things, to promote stable blood sugar throughout the day, which can greatly improve focus, help us to feel more grounded, increase energy, enhance our ability to manage stress, reduce anxiety, reduce inflammation, and much more.

This drinking porridge (originally a delicious but failed attempt at making my own oat milk) allows me to eat and enjoy a simple, nourishing meal early in the day, even when I don’t quite feel like eating. It is a great alternative to smoothies, which can be overly cooling for some people’s bodies, especially in the colder months. It is also a nourishing late-night snack option for those of us who wake up hungry in the night, or a “healthy dessert” for those of us with a sweet tooth.

In addition to cinnamon, ginger, and clove, this porridge features the herb turmeric. Turmeric, as you likely already know, is a popular herb commonly used to reduce inflammation and manage pain. Regularly consuming turmeric may provide the same pain-relieving effects as NSAIDs, but without the side effects. It is also antiviral, supportive to liver detox processes, and supportive to digestion. It is used by herbalists to reduce inflammation, relieve common digestive and menstrual complaints, and to ward off cold and flu. It is warm and drying, cozy on a warm winter morning or night. But if you already run warm and dry, you may want to reduce your intake of this herb. Note that you always want to include at least a pinch of black pepper when cooking with turmeric–its what activates the main medicinal constituent in turmeric. (Find studies and additional information here.)

Make it yourself:

Servings: makes 2-3 hearty mugs

Ingredients:

• 1 cup rolled oats

• 4 cups room temperature water

• 2+ tablespoons coconut oil

• 2 tablespoons collagen powder* (I recommend the brand Vital Proteins)

• 1 teaspoon turmeric powder

• ½ teaspoon fresh ginger, grated (or ½ teaspoon ginger powder)

• ½ teaspoon cinnamon powder

• 1 pinch of clove powder

• 1 pinch freshly ground black pepper

• 1 pinch pink Himalayan salt or sea salt

• 1-2 tablespoons honey

Directions:

1. Before going to bed, combine the oats and water in a small pot. Let sit overnight. (If you don’t have time to soak the oats, that’s fine. Just add a little extra water when you cook them so that it stays more liquid-y.)

2. The next morning, add the coconut oil, collagen powder, spices, and salt. Heat on low heat and mix thoroughly. Because you soaked the oats overnight, they are already broken down enough to be consumed. When heating them, the goal is not to cook off the water and condense the oats into oatmeal. Instead it is to lightly thicken the porridge and allow the other ingredients to be absorbed.

3. Once it’s warm, stir in the honey. Continue warming and stirring often.

4. As soon as all the ingredients are dissolved into the water and the water is very close to a simmer, pour the porridge into a blender (or use an immersion blender). Blend the porridge until it is an even consistency and you cannot see individual pieces of oatmeal. It should be somewhat thick and gelatinous but still watery enough to easily pour it and sip it from a mug. If you’d like a thicker porridge, continue heating the blended porridge on low-heat to a thickness of your liking.

5. Ladle into your favorite sipping mug and enjoy!

   *See the bone broth recipe below for information about collagen.

Mushroom Bone Broth

You’ve probably noticed that bone broth is having a moment. But…why? Well, I like it because I eat a lot of soup and I find that using bone broth in place of regular stock adds a nourishing richness to the meal, especially because I add so many other herbs to it. (It’s also an excellent way to reduce food waste.) But in addition to flavor, bone broth is a good source of collagen, the most abundant protein in our bodies and often referred to as the “scaffolding” that holds it all together. (It also contains gelatin, the hydrolyzed form of collagen.)

Among other things, collagen supports the health of the skin, nails, tendons, joints, and bones, and some people find consuming collagen to be an effective way of managing joint pain. Several of the amino acids present in collagen are specifically nourishing to the mucosal lining of the gut tract and can be consumed to support gut health overall, as well as to support the immune system (there are more immune cells in the wall of your gut than in the rest of your body combined).

Our body naturally produces collagen from the protein and other nutrients we consume, but it decreases production as we age (it’s what makes our skin plump). For this reason, collagen alone is often promoted as a natural “beauty product”, but I generally encourage it for people with a history of gut imbalances, joint imbalances, or to replace sugary and overly-processed protein powders.

This recipe also calls for an abundance of mushrooms. All edible mushrooms contain polysaccharides, a molecule commonly found in other immune-boosting plants like Echinacea, that up-regulates the immune system. For this reason, I increase my intake of mushrooms during the fall and winter (and it just so happens to be mushroom season around here). Mushrooms are also high in antioxidants, and many mushrooms are being studied for their cancer-fighting potential (Shiitake and Turkey Tail immediately come to mind). They are rich in minerals, vitamin D, Vitamin C, potassium, and iron. Furthermore, edible and medicinal mushrooms are considered to be adaptogenic herbs, which means that if consumed regularly, they increase our capacity to manage stress. (Note that you must cook mushrooms in order to access their medicinal benefits.)

Make it yourself:

Servings: makes about 3-4 quarts of stock, depending on how much you let cook off

Ingredients:

• The bones and carcass from a roasted chicken (or the equivalent in beef bones), ideally from an organic, free-range animal.

• 4 quarts water

• 2 tbsp. apple cider vinegar

• 1 onion, chopped

• 4 carrots, chopped

• 4 celery stalks, chopped

• 6-8 cloves garlic, crushed

• 2-4 cups edible mushroom of your choice, chopped

• ½ - 1 tablespoon sea salt or pink Himalayan salt (or to taste)

• Any other culinary or medicinal herbs of your choice.

• Optional ingredients: fresh parsley, 1 whole lemon, 1 yam or sweet potato, 1-2 leeks, other vegetables of your choice, chopped; Vegetables scraps from other meals (onion peels, garlic skins, carrot greens, potato peels, kale stems, etc.).

Directions:

1. Combine the bones, water, and apple cider vinegar in a large crockpot. Cover and let sit for 20-30 minutes. If you are using raw bones (not from previously cooked meat), roast the bones in a roasting pan at 350° for 30 minutes prior to adding to the water.

2. After 30 minutes, turn the crockpot on medium/high. Once it has reached a simmer, add the salt.

3. Simmer anywhere from 6-24 hours, adding more water if necessary. (I typically cook mine for at least 24 hours.)

4. Add the rest of the vegetables, mushrooms, and herbs during the last 3-4 hours of cooking. You can add them right at the beginning if that’s easier, but it will make the broth a bit more bitter.

5. After desired time, cool slightly and strain the broth using a fine metal strainer.

6. Store in the fridge or freeze for later use. Drink the broth on it’s own, or use as the base for soups and stews.

A note on Rosemary, Sage, Thyme, Oregano, Marjoram and other mints:

When I make bone broth, I typically add about 1 cup of any combination of fresh herbs from the mint family (usually it’s combination of rosemary, sage, thyme, oregano, marjoram, etc.). If I don’t have access to fresh herbs, I’ll add about 1-2 tablespoons of each dried herb. In addition to great flavor, these common culinary herbs share an array of medicinal properties:

• Most are antibacterial, antiviral, and anti-inflammatory.

• They’re warming and stimulate circulation to the extremities.

• Aromatic herbs are considered carminative, which means they support digestion (clear gas and bloat, and relax spasms) through their aromatic properties.

• Many plants in the mint family are also supportive to liver function, and most are slightly relaxing to the nervous system.

• The oils that make certain plants so aromatic often have a specific affinity for the lungs and can be helpful for fighting respiratory illness.

Other herbs I sometimes add to my bone broth:

• Astragalus is a seasonal favorite amongst herbalists because of the way it gently boosts the immune system. That said, Astragalus is best used preventatively– avoid using it when you’re acutely sick.

• Burdock root, a traditional food in some cultures, supports the body’s innate detox processes via the liver and lymph. It also supports the skin and is a good source of inulin (a prebiotic).

• Calendula flowers are high in beta-carotene, healing to the digestive tract, and gently toning to the liver and reproductive system.

• Ginger (see elderberry applesauce for details)

• Hawthorne berries are not only high in antioxidants, but relax the nervous system and tone the cardiovascular system.

• Marshmallow root soothes and lubricates the digestive tract and other mucus membranes, and helps the body to stay hydrated during the dry months of the year.

• Nettle leaf is high in vitamins and minerals, is a gentle diuretic, and supports kidney function.

• Rosehips are high in vitamin C.

• Turmeric (see drinking porridge for details)

Are you navigating an acute or chronic health imbalance? Do you ever wonder what a clinical herbalist would recommend?

I offer in-depth wellness consultations that combine herbal medicine, simple nutrition, self-care rituals, and more. Read all about them here and here.

In addition to discounted consultation packages, I also offer a sliding scale starting at $40. Please reach out! Distance clients welcome.

Please Note: Statements made in this email have not been evaluated by the FDA. Products offered by this company are not intended to diagnose, cure, treat or prevent any illness or condition. Seek expert advice before using herbs if you have a diagnosed medical condition, are on medication, during pregnancy, nursing, or while trying to conceive. The information provided by this email, website and company is for educational purposes only, is not a substitute for a face-to-face consultation with your physician, and should not be construed as individual medical advice.