One of my favorite recipes for an easy way to introduce herbs into one's life is to create nut butter balls adjusted to the needs of the individual. The recipe basics come from an herbalist and author, Maria Noel Groves, that I had the privilege to experience as an herbal student when the herbalist shared her knowledge as a special speaker in one of my classes at MUIH.
2/3 cup of any nut butter of your preference
1/3 to 1/2 cup of honey (there are many types to explore including wild flower, clover, orange blossom, buckwheat, acacia, blueberry, sage, dandelion, etc..., and the most expensive, but valued for its superior healing support, Manuka honey).
3 teaspoons of powdered herbs (choice can vary on the individual needs and interest)
Combine ingredients in a bowl, roll mixture into bite sized balls around 1 inch each.
Roll balls into crushed nuts, cocoa powder, cocoa nibs, unsweetened coconut flakes, and toasted sesame seeds.
Store in covered sealed tightly container on the counter for up to 2 weeks, slightly longer in the refrigerator, and freezer.
Consume one to two nut butter balls daily (Groves, 2016).
Variations for herbal remedies include stress, tension, anxiety management with herbs like ashwagandha, holy basil, hawthorn, lemon balm ( or also known as:Melissa), schisandra berry, skullcap, oat, wood betony, lavender, rose, and passionflower are among many choices.
Ashwagandha is an antidepressant, nervince, anti-inflammatory, and an adaptogen that promotes energy, relieves arthritis, and boost thyroid conversion of T4 into T3 active hormone.
Holy basil supports as a general tonic, adaptogen, protects the heart from stress, reduces blood pressure, cholesterol, and helps to stabilize blood sugar, while reducing immune responses from hay fever and asthma. Additionally, holy basil supports circulation within the brain improving memory and concentration. Holy basil is antibacterial, antiviral, and supports digestion as a carminative gas relief.
Hawthorn reduces stress and improved digestion, as it lowers strain on the heart by providing nutrition for the heart muscle. Additionally, hawthorn offers cardiovascular support to increase oxygen expenditure within the heart, anti-arrhythmic support, antiseptic, hyper/ hypotensive supportive.
lemon balm has a lemony scent used that reduces sadness, depression, and calms hysteria or mania, increases sleep support while improving memory and concentration. In addition, lemon balm helps reduce colds, flue, and digestive upsets. Lemon balm is a great antidepressant, antiviral, aromatic, gas release support, and helps you to perspire.
Schisandra berry is another adaptogen and general tonic that increases circulation, strengthens the heart, supports digestion by increasing bile secretion. The berry also helps to balance the nervous system and retain energy. An additional support for schisandra berry includes protecting the liver from damage and being a lung tonic.
Skullcap is great for chronic stress to calm the brain function in reducing insomnia, relieving migraines and headaches, thus supporting those who suffers with sound, touch, and light issues impacted by the migraines. Skullcap is a pain relief, spasm reducer, sedative, and the dried powder has a more sedative effect than the fresh herb.
Oat is great for a depleted nervous system, someone who needs moisture and warmth, mental and physical exhaustion, and may support as a laxative. Oat is a great nerve tonic.
Wood betony like skullcap is a great pain relief that supports muscle tension and headaches, specifically supporting middle back pain and tension, facial pain, and general muscle tension. For the mind, wood betony really works with people who suffer from an overactive mind, stressed mind, and helps to reduce thoughts and ease emotional tension.
Lavender - aromatic, but digestible. Lavender helps to ease tension and anxiety. Lavender works great with those who are high strung, nervous, and in need to relax. Lavender is a mild antidepressant, pain relief support for migraines and headaches (only when taken shortly after the onset of the pain).
Rose, specifically made by the hips into a powder is filled with vitamin C and antioxidants to support reducing colds. Additionally, rose reduces stress and works great with those impacted with matters reflecting the heart, such as heartbreak, loneliness, etc....Rose is anti-inflammatory, antibacterial, astringent, and is a great antidepressant (Easley & Horne, 2016). Rose also supports hormone deficiencies of estrogen/progesterone in relationship with PMS. Rose improves bile production, reduces liver congestion, reduces gastric hyperacidity, and gallbladder heat with sour belching, vomiting, and nausea (Holmes, 2007). On a personal case study performed in my clinicals during my time at MUIH I found that rose helps to relieve menopausal symptoms while promoting sleep support.
Passion flower is a relaxing nervine to help reduce stress and tension while supporting sleep. Passionflower is great to restless agitation and exhaustion with/without muscle spasm or muscle twitching.
Using herbs in the diet helps to improve small health changes that support the individual needs at the time of use. It is good to provide not only the supportive nature herb related to stress and anxiety, but to also make sure other systems are supported as well. Nervine support needs the adaptogen support to help the body adjust, and including immune boosters help the body to function at its ultimate best. The nervine immune herbs can combine with the adaptogen nervine herbs to offer a broader blend like adding in lemon balm to holy basil to offer a stronger sedative effect with a total body tonic. Then, add in an immune booster such as dandelion, elecampane, eleuthero root, flower pollen, and reishi, lion's mane, and shiitake mushrooms.
Dandelion is an bitter digestive tonic since bitters help to digest food. Dandelion supports protecting the liver, act as blood purifier, stimulates bile, and helps the urinary system.
Elecampane is another bitter that works with the immunity to support the lungs, urinary, and digestive systems. The inulin helps to feed the good gut micro bacteria.
Eleuthero root is a great immune support that also helps the body cope with stress, increase brain concentration, and improve endurance. Eleuthero also support to reduce insomnia while reducing overstimulation within the brain. Eleuthero is an adaptogen, supports reducing rheumatoid arthritis, and improves the immunity (Easley & HOrne, 2016).
Flower pollen helps to promote longevity, reduce chronic fatigue, improve metabolic disorders like anemia, hormonal deficiencies, strengthen the mind, balance circulation, promote rest, decrease heart palpitations, and chronic depression. Flower pollen helps to reduce heavy metal and metabolic toxins, such as reducing gallstones and deposits such as arteriosclerosis. Flower pollen works with irregular bowels from chronic constipation to diarrhea. In addition the flower pollen helps to relief sore throats, voice loss, itchy throat, and reduce bacterial infections (Holmes, 2007).
Reishi mushroom is a medical grade mushroom that works for the immunity as a general health tonic. Reishi helps to improve sleep, reduce chronic pain, improve heart function, reduce cholesterol, and relax muscles. Reishi is a strong antioxidant, blood purifier, anti-allergenic, nutritive, and improve immunity (Easley & Holmes, 2016).
Lion's mane mushroom helps with nerve repair and immunity, while supporting the increased brain function. Finding in a study showed to increase cognitive brain function, decrease stress, and improved mood performance (Docherty & Smith, 2023).
Shiitake mushroom is an adaptogen that is a blood purifier, immune stimulant, anti-allergenic, and immune restorative. Shiitake helps to reduce cholesterol and fight cancer (Easley & Horne, 2016).
Reference:
Groves, M. N. (2016). Body into balance: An herbal guide to holistic self-care. North Adams, MA: Story Publishing.
Docherty, S., Doughty, F. L., & Smith, E. F. (2023). The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients, 15(22), 4842. https://doi.org/10.3390/nu15224842
Easley, T., & Horne, S. (2016). The modern herbal dispensatory: A medicine-making guide. Berkeley, CA: North Atlantic Books.
Holmes. P. (2007). The energetics of western herbs: A materia medica integrating Western and Chinese therapeutics (4th ed). Cotati, CA: Snow Lotus Press, INc.
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