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Herbal Academy
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R BA L A C A DEMY
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herbal support for spring
How to Cleanse, Detox, and Refresh
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TABLE OF CONTENTS05 Introduction 06 Why is Spring a Good Time for Cleansing?
07 Understanding the Liver’s Role in Cleansing
08 Herbal Support for Spring
10 Dietary and Lifestyle Factors
21 6 Must-Have Herbs for Spring Wellness Support 22 Burdock root
24 Dandelion
28 Milk Thistle
30 Nettle
32 Red Clover
34 Violet
37 9 Essential Herbal Recipes for Spring 38 Spring Tonic Tea
40 Clean Sweep Blood Cleanser Capsules
42 Dandy, Burdock, & Chamomile Bitters
44 Milk Thistle Gomasio
46 Happy Liver Soup
48 Liver Loving Salad Dressing
50 Nettle Vinegar and Salad Dressing
52 Violet Nasal Rinse and Eye Compress
54 Spring Facial Steam
57 Putting it All Together
60 References
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INTRODUCTIONAs the flowers awake after the cold days of winter, we feel a nudge to embrace new growth and shed our winter coats. Spring is the natural time to cleanse, detox, and refresh after a long winter season of extra hours inside, less movement, and heavier foods. Winter’s quiet hibernation time is a reflection of the cycle of the seasons and has many benefits of its own. However, as winter draws to a close, we may feel sluggish, stagnant, and congested. Spring awakens our longing for new beginnings and refreshment, and we crave the feeling of lightness and energy embodied in the budding flowers and blossoming trees.
It’s interesting to observe how we naturally gravitate toward cleansing practices this time of year. However, even though we feel a need for renewal, we can often feel a little reluctant as our energy is only beginning to rise, and we might be feeling slow and heavy. We often need to emerge from our winter cocoons in our own time and with intention. A little guidance and encouragement is helpful, too (that’s why we wrote this book!).
We should also quickly mention that when we say “cleanse and detox,” we aren’t referring to harsh protocols or gimmicky quick-fix programs but rather embracing lifestyle practices and herbal allies that will support the body’s natural detoxification organs and processes as it wakes up after a season of quiet. Nurturing and supporting these channels of detoxification encourages the removal of toxins and waste products, which may help cleanse and re-energize the body, boosting our overall wellbeing.
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Why is Spring a Good Time for Cleansing?Ayurveda teaches that spring is a time often dominated by kapha dosha. Kapha is comprised of earth and water and, thus, reflects the qualities of those elements, such as heavy, dense, moist, cool, and slow (Kent-Stoll, 2017). Even those who do not generally identify with kapha dosha may naturally accumulate more kapha over the course of the winter and into the beginning of spring. This is due to the nature of the season and the accompanying foods and activities that are often typical. Too much kapha can lead to imbalance, which may result in unpleasant, kapha-dominant symptoms. If you find yourself showing signs of kapha dominance (as listed below), a spring cleanse may be beneficial.
Concerns stemming from excess kapha include:
• Poor circulation
• Lethargy
• Water retention
• Slow metabolism
• Sluggish digestion
• Excess mucus
Another reason for a spring cleanse or detox is the increase in seasonal allergies common at this time of year. Seasonal allergies often arise as flowers begin to bloom, causing many people to experience runny noses, congested sinuses, itchy and watery eyes, scratchy throats, and an abundance of sneezing. Thankfully, our herbal allies are here to provide support and ease this discomfort. Proper liver function can benefit these issues as well.
In Traditional Chinese Medicine (TCM), spring brings focus to the liver. Spring is traditionally a time of release and renewal. The liver becomes more active during this season, filtering out stagnant waste and readying the body for the active season of summer. This hardworking organ removes toxins (e.g., pharmaceutical drugs, environmental contaminants), excess hormones, and metabolic waste products from the blood. Extra liver support during the transition from winter to spring may help improve the efficiency of the liver, improving health and function of the body and feelings of wellbeing. A few herbs may even protect an overburdened liver from damage.
Traditional Chinese Medicine also recognizes the Liver as the yin organ which controls the flow of qi (pronounced “chee”) throughout the body. Qi refers to the “vital energy” or “life force” that flows
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through all things. In TCM this refers to the physiological functions of organs and meridians and not simply the organs or physical structures of the body (“Qi (vital energy),” n.d.). TCM places extreme importance on the unimpeded flow of qi throughout the body and seeks to find ways to balance this energy and prevent stagnation. In a sense, this is similar to the Western idea of homeostasis. When our bodies become stagnant, imbalanced, or dysregulated, disease may occur. Since the Liver is so valuable in controlling the flow of qi, keeping it healthy is essential.
Understanding the Liver’s Role in DetoxificationWhen it comes to detoxification, the liver is one of the most important organs. The liver strives to keep the body balanced and healthy by constantly filtering toxins and metabolic waste out of the blood before it enters the rest of the body. The liver works in conjunction with the gallbladder, pancreas, stomach, and intestines. In addition to filtering toxins, the liver metabolizes medications, aids in hormone regulation, and secretes bile, which helps in the digestion of fats. A healthy liver is foundational for the absorption of nutrients and detoxification.
When the liver is functioning optimally, it performs all these functions efficiently, but when the liver is sluggish or congested, waste may not be removed sufficiently, which can result in the buildup of toxins. An overburdened liver may also lead to weight gain, water retention, skin issues, moodiness, constipation, nausea, and more. If we want to feel our best, we need to take care of the liver!
There are many lifestyle habits that impact liver function, such as diet, exercise, and movement, as well as a variety of herbs that support the liver’s natural detoxification processes. We’ll discuss how to include these as part of a wellness routine that encourages detoxification and renewal in the next section of this ebook.
Since the liver is also affected by stress and emotional disturbances, spring may be a good time for some emotional cleansing, as well. Releasing tensions that may have built up over winter can lift our mental and physical burdens and may even help the liver work more effectively. Interestingly, improved liver function may also ease emotions like irritability, frustration, and impatience (China Institute, 2018), so lifestyle practices supportive of liver health may help emotional health and vice versa.
Secondary to the liver, the lymphatic system and skin also play important roles in detoxification. The lymphatic system aids in cleaning interstitial lymph fluid and casts waste into the bloodstream for removal (Groves, 2016). Lymph moves fairly slowly but can be encouraged with gentle
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movement, lymphatic massage, skin brushing, and herbal support. While the skin is not nearly as effective in cleansing and detoxification as the liver or lymphatic system, it does help shed toxins when we sweat, bathe, and practice dry skin brushing (Groves, 2016).
Herbal Support for SpringA number of herbal allies are especially well-suited for spring, such as alterative, bitter, and hepatic herbs. These categories of herbs are a great support to the liver and digestive system and are useful for gentle cleansing and detoxification. They can be incorporated into your daily wellness routine throughout the spring to support and aid the body as it moves from one season to the next. Many of these herbs may be consumed as foods or simple herbal preparations, which makes them fairly easy to include as part of a daily regimen. Since Ayurveda and Traditional Chinese Medicine often attribute liver congestion to heat trapped in the liver, you’ll find that many liver-supportive herbs are cooling in nature. These are used to aid the body in clearing trapped heat and improving liver function.
Let’s look at each category of herbs briefly.
Alterative Herbs
Alterative herbs are often referred to as “blood purifiers.” These herbs tend to have nutritional properties, support detoxification processes, and work to tonify and restore tissues throughout the body (Priest & Priest, 1982). Herbalist David Hoffmann explains that alteratives “gradually restore the proper function of the body and increase health and vitality” (Hoffmann, 2003, p. 23).
Alterative herbs include (not an exhaustive list):
• Alfalfa (Medicago sativa) leaf
• Burdock (Arctium lappa) root
• Dandelion (Taraxacum officinale) leaf and root
• Nettle (Urtica dioica) leaf
• Oregon grape (Berberis aquifolium) root
• Yellow dock (Rumex crispus) root
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Bitter Herbs
Bitter herbs stimulate the release of digestive secretions, which promote the digestion of food and assimilation of nutrients. They also have an astringent effect on the mucosal lining of the gastrointestinal (GI) tract, working to tighten and tone tissues. Bitters also increase digestive motility, or the gentle movement of the GI tract, reducing cramping, bloating, or digestive sluggishness. Bitter herbs work best when tasted, and many are well-suited to tinctures and teas. The flavor of bitters ranges from a mildly bitter taste to intensely bitter.
Bitter herbs include (not an exhaustive list):
• Angelica (Angelica archangelica) root
• Chamomile (Matricaria chamomilla) flower
• Dandelion (Taraxacum officinale) leaf and root
• Gentian (Gentiana lutea) root
• Horehound (Marrubium vulgare) aerial parts
• Motherwort (Leonurus cardiaca) aerial parts
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Hepatic Herbs
Hepatic herbs provide a broad range of holistic liver support. Some hepatics increase bile flow, while others work to tone and strengthen the liver, supporting and protecting the overall function of the liver. Many hepatic herbs have multiple actions on the liver and can also be considered liver tonics, meaning they can help restore healthy function of the liver.
Hepatic herbs include (not an exhaustive list):
• Barberry (Berberis spp.) root
• Dandelion (Taraxacum officinale) root
• Milk thistle (Silybum marianum) seed
• Oregon grape (Berberis aquifolium) root
• Schisandra (Schisandra chinensis) fruit
• Yellow dock (Rumex crispus) root
In the recipe section of this book, you’ll find a number of herbal preparations which include these herbs. Many can be used on a daily basis throughout the spring months. Specific instructions are provided with each recipe.
Before we get to the recipes, it’s important to discuss two essential factors for cleansing, detoxification, and rejuvenation: diet and lifestyle.These are just as impactful as the herbs you select, so don’t skip over them!
Dietary and Lifestyle ConsiderationsMany dietary and lifestyle practices help take a load off the liver and support the organs of detoxification. These practices are a valuable part of cleansing and are extremely important for rejuvenation and refreshment. They pair well with helpful botanicals and form the foundation of an effective spring wellness routine.
What to Eat
Adding liver-loving foods and herbs to your diet on a daily basis is a wonderful way to support overall wellness while encouraging gentle cleansing and detoxification. The foods you consume throughout the spring season will impact your digestion, energy levels, skin health, and wellbeing in general. When it comes to detoxification and health, food is the foundation.
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Bitter Foods and Herbs
Bitter foods and herbs are especially supportive for the liver. Most people would benefit from consuming bitter herbs at each meal. Tasting bitters kick-starts a cascade of responses throughout the body that encourage healthy digestion.
Bitter foods include:
• Dark, leafy greens (especially dandelion greens and beet greens)
• Broccoli
• Brussels sprouts
• Cabbage
• Kale
• Radicchio
Some easy ways to incorporate these foods:
• Add fresh spring greens to salads
• Include spring greens and herbs in smoothies
• Create simple soups with these vegetables
• Lightly sauté greens and serve as a side dish or base of a main meal
• Roast brussels sprouts for a tasty side dish
Eggs, garlic, leeks, and onions are also useful for liver detoxification. In fact, they may aid in phase II liver detoxification (Palanisamy, 2015), during which “wastes are conjugated into water-soluble byproducts that can be excreted via urine and stool” (Kent-Stoll, 2019b, para. 11).
Bitters Contraindications
One should research the specific bitters intended for use to avoid any contraindications with medical conditions and pharmaceuticals. David Hoffmann (2003) notes that bitters may be contraindicated for the following conditions due to the possibility of overstimulation of the gallbladder:
• Pregnancy
• Kidney stones
• Gallbladder disease
• Dysmenorrhea
• Gastroesophageal reflux disease
• Hiatal hernia
• Gastritis
• Peptic ulcer
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Light Foods
In addition to consuming bitter foods and herbs, incorporate lighter foods into the diet and avoid heavy, oily foods. This is one way to move toward counterbalancing the heaviness of kapha. Lighter foods give the liver and digestive system a break, allow them to work on improving function and removing waste instead of breaking down heavy meals.
Light foods include salads, sauteed greens, soups, daal, and kitchari.
Warming and Stimulating Herbs and Spices
Ayurvedic teachings also suggest consuming herbs and foods that are warming, dry, and stimulating in nature to counteract the cool, damp nature of spring. This is in line with the ayurvedic tenet of “like increases like.” If cool, damp, and rich foods are continually consumed when a significant amount of coolness and dampness is already present in the body, then it is likely to result in an increase of those qualities, manifesting in the body as symptoms associated with excessive dampness, such as congestion, sinus issues, slowed digestion, and so on. It is best to avoid or minimize cool, damp, and rich foods such as dairy, sweets, and watery, raw vegetables (e.g., cucumber) during this season.
It stands to reason that if like increases like, then opposites will help bring balance. This is what we aim to do by adding warming and stimulating herbs and spices to our diet during this cool, damp season. The warming, stimulating action of these botanicals help rid the body of excess dampness, encouraging balance in a most delicious way!
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Warming and stimulating herbs and spices include:
• Black pepper (Piper nigrum)
• Cardamom (Elettaria cardamomum)
• Cinnamon (Cinnamomum spp.)
• Chili pepper (Capsicum annuum)
• Garlic (Allium sativum)
• Ginger (Zingiber officinale)
How to Eat (Meal Size and Timing)
The way we eat has a great impact on digestion and is sometimes the missing piece to feeling our best. In fact, how you eat may very well be as important as what you eat. In this section, we cover some important practices to keep in mind so as to provide the best opportunity for nutrient assimilation and digestion.
Eat in a Relaxed State
When we eat in a stressed state, the digestive process does not work optimally. Stress throws us into a fight-or-flight response (activated by the sympathetic nervous system) which diverts blood away from the stomach and to the brain and limbs. This means food does not digest well and is not assimilated properly.
One of the best ways to encourage optimal digestion and assimilation of nutrients is to eat in a relaxed state. Activating the parasympathetic nervous system, also known as the “rest-and-digest”
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state, provides the best opportunity for effective digestion and nutrient absorption. Consuming bitter herbs can also help to activate the parasympathetic nervous system and begin the release of digestive secretions. However, this is only one part of the digestive puzzle; in order to receive the most benefit from the food we eat, it’s important to dine in an unhurried and relaxed manner.
A few practical suggestions to help you eat in a relaxed state and support effective digestion:
• Sit down to eat (instead of eating on the go).
• Take a few deep breaths before eating.
• Express gratitude for the meal before your first bite.
• Eat slowly.
• Chew food adequately.
• Put down your fork between bites.
• Eat without distraction and experience the meal! Notice how your food tastes, what it looks like, and so on.
Consume Bitter Herbs Before a Meal
As mentioned above, consuming bitter herbs before a meal (or at the beginning of the meal) helps activate the parasympathetic nervous system and begin the digestive process. In doing so, your body begins to release digestive secretions such as saliva in the mouth, bile from the liver, insulin from the pancreas, and digestive enzymes in the stomach.
To do this, you may eat a bitter herb or take an herbal preparation such as a tincture or tea. It is best to take these 15-20 minutes before a meal. Evidence suggests that the body responds best to actually tasting the bitter herb (Hoffmann, 1998), so chewing an herb or taking a tincture is preferable to swallowing a capsule.
Allow Three Hours Between Dinner and Bedtime
Leaving ample time between eating and bedtime provides enough time for the liver to process and filter the meal so it can focus on clean-up duties while you sleep. Eating a larger lunch and lighter dinner will also reduce the load on the liver at bedtime. By allowing the liver optimal time and space for cleaning and removing waste, you will give yourself the best opportunity for effective detoxification and avoiding a sluggish liver.
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Minimize Drinking with Meals
Sip water during a meal, but don’t drink too much, as drinking too much will dilute stomach acid and impair digestion.
What to Drink
The beverages we choose to consume (or avoid) play an important role in the health and vitality of the body as a whole. These also have a specific impact on the liver and may aid or impair its function. As we know, the function of the liver greatly determines how effectively waste is removed from the body, so we want to keep it happy by drinking in a way that is supportive to this valuable organ.
Drink Plenty of Water
Ensure you stay hydrated throughout the day by drinking an ample amount of water. This supports the body’s ability to detoxify and aids in the removal of waste from the body. There is no set amount of water that is right for everyone. One of the best ways to determine if you’re drinking the proper amount is to make sure your urine is always a nice light yellow—not too dark or clear.
Drink Herbal Teas and Tonics
Herbal teas made with liver-supportive herbs are wonderful to drink throughout the day as they encourage digestion and support the liver. Daily herbal teas may also include nutritive herbs to help boost nutrition as well as herbs specific to easing allergy symptoms (such as nettle (Urtica dioica) leaf ). You’ll find a delicious Spring Tonic blend in the recipe section which includes many of these wonderful allies.
Minimize Coffee and Alcohol
Coffee and alcohol are heating and aggravate pitta dosha. Since the liver is a pitta organ, it makes sense to minimize these substances in order to keep pitta dosha cool (Kent-Stoll, 2019b). Alcohol must be filtered by the liver and overconsumption places a burden on this hardworking organ; avoiding or minimizing alcohol during the season of cleansing will allow the liver to turn its attention to filtering other waste products and impurities.
Stress Management
We’ve already discussed how important stress reduction is in regard to digestion, but as you’re likely aware, reducing and managing stress also impacts our overall health. Left unchecked, chronic stress can negatively affect sleep as well as the immune, digestive, cardiovascular, and reproductive systems (National Institute of Mental Health, n.d.)
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There are some situations or times in life in which stress just can’t be reduced or removed. For this reason, it is important to find ways to release and expend stress each day. Releasing stress looks different for everyone and may look different for you at different times and seasons of life. Some find immense stress release by going for a long run, while others enjoy letting their stress melt away in a warm bath. There’s no right or wrong!
Some options for releasing stress include:
• Soaking in an herbal bath
• Sipping herbal tea
• Moving gently, such as qi gong
• Practicing yoga
• Exercising intensely
• Walking in nature
• Talking to a friend
• Talking to a therapist
• Meditating
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Mindful Movement
Movement is helpful in increasing blood circulation as well as encouraging the removal of toxic waste from the body. It’s an important part of any wellness routine, but should not be a source of stress and exhaustion. Choose movement that is enjoyable and energizing. That said, it may take time to find enjoyment in certain forms of movement, so do give them a chance!
Vedic educator Michelle Fondin suggests vigorous activity for balancing excess kapha (Fondin, 2017). Activities such as hot yoga, running, or dancing may be helpful; however, it is important to take into account your current level of activity and do what works best for you. Movement need not be complicated. In fact, something as simple as a brisk walk brings many health benefits! If you are new to exercise, begin slowly and build up to more frequency and intensity when it feels right.
Yoga practitioners often recommend twisting poses to help encourage elimination and detoxification. It is thought that these types of poses “wring out” and massage the digestive system (Eckstrom & Eliot, 2016). These include poses such as Seated Twist (Parivrtta Sukhasana) and Twisting Half Moon (Parivrtta Ardha Chandrasana). If you are familiar with yoga movements, the spring may be a good time to incorporate these poses more frequently.
Sleep
Healthy sleep habits support detoxification and are important for whole body health year-round. Lack of sleep can result in reduced immune function, weight gain, mood and cognitive issues, blood sugar imbalance, and increased risk of heart disease (Groves, n.d). On the other hand, a good night’s sleep contributes to feeling rested and energized and also supports healthy weight management and optimal brain function. In addition to these benefits, sleep allows the body time and space to perform detoxification and waste removal processes more efficiently.
Recent studies suggest sleep is important for removing metabolic and protein wastes from the brain utilizing the glymphatic system (Jessen et al., 2015). The glymphatic system, which is a macroscopic waste clearance system specific to the central nervous system (Jessen et al., 2015), is a fairly recent discovery and appears to have a vital role in supporting brain health. Besides removing waste, this system may aid in distributing vital nutrients, such as amino acids, lipids, and glucose to brain cells. One important note about the glymphatic system: it seems to be activated during sleep but is mostly non-functional during waking hours (Jessen et al., 2015). This makes the need for restful sleep even more essential.
To encourage restorative sleep, try the following:
• Avoid large meals and snacks before bedtime.
• Avoid caffeine after noon (or entirely) and have no more than one serving of alcohol (if any) with dinner.
• Avoid drinking lots of fluids before bedtime to limit midnight bathroom trips (aim to get your water in earlier in the day to ensure proper hydration).
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• Limit use of electronic devices at least 1 hour before bedtime.
• Keep lights dim in the evening.
• Keep the bedroom on the cool side.
• Wear an eye mask and/or earplugs if needed.
• Exercise regularly.
• Develop a sleep ritual.
• Utilize herbal support.
For more sleep tips, see the following posts on the Herbal Academy blog: Herbal Sleep Cycling: How to Create a Protocol for Deeper Sleep 5 Lifestyle Hacks for Sound Sleep
Dry Brushing
Dry brushing is stimulating to lymph flow and is especially well-suited to the spring and late winter months when kapha dosha often dominates (Kent-Stoll, 2019a). Besides stimulating lymph flow, dry brushing has an exfoliating action which helps remove dead skin cells. Dry brushing on a consistent basis may also result in smoother skin.
Dry brushing can be performed daily, although it may be best to work towards a daily practice gradually by beginning with less frequency and increasing it over time. It is best to observe how your skin and body respond and then adjust accordingly so as not to encounter any skin irritation. Keep in mind that incorporating a new practice such as dry brushing takes time and patience, so don’t expect to do it perfectly.
Perform dry brushing with a body brush or garshana gloves. Garshana gloves are silk gloves commonly used in Ayurveda to perform a garshana massage. This massage is exfoliating to the skin and supportive of lymph flow. Brush in circular motions along the limbs and torso. Circle toward the heart to encourage proper lymph drainage. Most people find dry brushing before a shower is best as it allows you to rinse off any flaky skin that may be present. Apply a body lotion or herb-infused body oil after showering to lock in moisture.
Tongue Scraping
Traditionally, ayurvedic practitioners recommend tongue scraping on a daily basis. Tongue scraping may benefit oral health and hygiene, but many believe it also aids digestion and stimulates “internal organs through energetic connections with the rest of the body” (Wolf, 2017, para. 6). Thought to reduce bad breath, this practice may also improve sense of taste and mouthfeel while eating. Some even suggest that removing the coating of the tongue in the morning helps remove toxins that have accumulated overnight (Gernady, 2019).
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A tongue scraper is a u-shaped tool made from plastic, copper, or steel. The tool is placed across the back of the tongue and gently brought forward, with gentle pressure, scraping away the top coating of the tongue. It is recommended that one performs this practice first thing in the morning before drinking any liquids.
Let Go of an All-or-Nothing Mindset
When it comes to cleansing and detoxing, it’s easy to feel the need for rigidity. We hope to encourage you to have some flexibility with your cleansing practises and let go of the all-or-nothing mindset. An all-or-nothing mindset may hinder your progress and take the joy out of the beautiful spring season and your rejuvenation journey.
Everyone is different, of course, but many find that too many rules and an incessant list of “don’ts” bring stress and anxiety. Neither of these are helpful when approaching a time of refreshment. For that reason we suggest simple methods to encourage gentle detoxification. In the last section of this book, you’ll find tips and suggestions for implementing cleansing practises in a way that’s realistic for you.
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6 MUST-HAVE HERBS FOR SPRING WELLNESS SUPPORTThe following herbal monographs to follow are excerpted and adapted from the Herbal Academy’s Intermediate Herbal Course and membership website, The Herbarium. The Herbarium boasts of one of the most complete and in-depth plant monograph databases available online to-date!
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Burdock root is a biennial herb well known for its positive effect on the liver. Rich in iron, magnesium, manganese, and thiamine, burdock is an excellent tonic herb that is often indicated for skin issues, detoxification support, arthritis, and other symptoms that may suggest poor liver function (Groves, 2016).
Anti-inflammatory, alterative, antioxidant, bitter, diuretic, hepatic, hypoglycemic, lymphatic
Moistening and cooling
Burdock root contains a prebiotic called inulin, a fiber which nourishes the gut microbiome and may improve digestion. The mildly bitter nature of burbock helps stimulate digestive secretions and may aid in appetite improvement and nutrient assimilation.
As a gentle alterative, burdock is tonifying to the body as a whole, especially the digestive system. This botanical is often recommended for detoxifi-cation support, as it encourages lymph flow and the removal of waste from the body.
Herbalist Matthew Wood suggests that burdock is especially useful for “dry” conditions where body tissues are in need of cleansing, moistening, and nourishment (Wood, 2004). Burdock is also thought to help detoxify and normalize metabolic function and may calm external skin issues such as eczema, dandruff, and psoriasis (Hoffmann, 2003; Wood, 2004).
In Traditional Chinese Medicine, burdock is used for skin conditions and to detoxify the blood (Chan et al., 2011). It’s also used to improve Liver qi circulation and dispel heat (Herbal Academy, n.d.a).
Topically, burdock leaves are blanched and used as a poultice for skin eruptions.
Burdock is often included in tea blends and tinctures intended for liver and digestive support, but all parts may be consumed as a food. The leaves can
Actions
BURDOCKArctium lappa (Asteraceae) Root
Energetics
Use
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be added to salads, smoothies, or sautéed as a vegetable, while the roots may be roasted or included in soups, stews, and stir-fries. The seeds may also be eaten.
Burdock is in the Asteraceae family, and theoretically, could trigger allergic reactions in people sensitive to plants in this family. This reaction, however, is very rare (Herbal Academy, n.d.a).
Decoction: 6-18 g dried root/day divided into 1-4 doses; Tincture: 2-4 mL (1:5, 30%) 3x/day (Kuhn & Winston, 2008).
Safety
Dose
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DANDELIONTaraxacum officinale (Asteraceae) Root
Dandelion root is a nutritive herb with an affinity for the liver and digestive system. Herbalist Rosemary Gladstar calls it “one of the great tonic herbs of all time,” and she states that the entire plant is “restorative and rejuvenating” (Gladstar, 2008, p. 326). Considered a pesky weed to the untrained eye, dandelion boasts many wonderful benefits.
Alterative, aperient, bitter, cholagogue, diuretic, hepatic, tonic
Cooling and drying
Extremely nutritious and flavorful, dandelion may be consumed as a food or supplement. The liver cleansing constituents of this alterative are especially useful in the spring after the long winter months.
Dandelion contains sesquiterpene lactone, diterpenes, triterpenes, phytosterols, carotenoids, flavonoids, polysaccharides, inulin, potassium, calcium, sodium, phosphorus, iron, and vitamins A and C (Herbal Academy, n.d.b.; Hoffmann, 2003; Holmes, 1997).
All parts of the plant are useful; however, the root is often used for liver and digestive support, while the leaves have a diuretic action and are frequently indicated for the kidneys.
Dandelion root has a high starch content and is slightly sweet with a bitter taste. It also contains gut-nourishing inulin, much like burdock root. Dandelion leaves also taste bitter, but have a high mineral content, which provides a slightly salty flavor.
Dandelion leaves may be harvested year-round, but many people prefer the young springtime leaves as they are less bitter and more tender. Roots harvested in spring are bitter and stimulating, making them most beneficial
Actions
Energetics
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for cleansing and detoxification support. Roots harvested in the fall are sweeter and more nourishing to the digestive system because of their higher starch and inulin content.
The bitter taste of dandelion leaves makes them useful as an herbal bitter—stimulating digestive secretions and promoting many aspects of healthy digestion. This includes bile production, increased saliva, and gastric secretions, which all work together to aid the body in breaking down and assimilating nutrients (de la Forêt, 2017). For this reason, dandelion leaves are often found in digestive bitter preparations.
Dandelion is also celebrated for its effective clearing of excess heat (inflammation) and congestion. As a hepatic and cholagogue, dandelion has an affinity for the liver, stimulates the gallbladder, and is helpful for soothing inflammation and congestion of both organs (Hoffmann, 2003).
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Fresh or dried flowers, leaves, and roots may be infused or decocted. Leaves and roots are often used in tea blends, and many enjoy roasting the roots to brew as a coffee substitute.
All parts of the plant can also be tinctured or added to salads, stir-fries, and soups.
In general, dandelion is a safe, tonic herb. Dandelion is in the Asteraceae family, and while rare, it may cause reactions in people sensitive to this family. Those with gallbladder or kidney issues should ask their doctor before taking dandelion. Those on blood thinners or diuretics should avoid dandelion. Dandelion is contraindicated in the case of acute gastric inflammation, as it stimulates stomach acid (Holmes, 1997). Germany’s Commission E indicates dandelion is contraindicated when there is obstruction of bile ducts, gallbladder empyema, or ileus; in case of gallstones, use only after consultation with a physician (American Botanical Council, 2000).
Decoction: 6-24 g dried root/day divided into 2-4 doses (Mills & Bone, 2005); Tincture: 2.5-5 mL/day (1:5, 60%) 3x/day (Hoffmann, 2003).
Safety
Dose
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MILK THISTLESilybum marianum (Asteraceae) Seed and aerial parts
Anti-inflammatory, antioxidant, cholagogue, galactagogue, hepatic, hepatoprotective
Cooling
Milk thistle is well-known as a hepatoprotective and is often employed to protect against damage to the liver. It has long been recommended by herbalists to support serious conditions such as hepatitis and cirrhosis. It is also used by those with painful liver enlargement, liver congestion, and alcoholism (Young, 2019).
Even though milk thistle is often incorporated into wellness support for acute issues, it is also useful as a tonifying herb and aids in general avoidance of liver damage.
Herbalist Rosemary Gladstar notes that milk thistle is a powerful antioxidant that is useful in fighting free radicals and stimulating the liver. She also states that milk thistle may be useful in rebuilding liver cells which have been damaged by the previously mentioned diseases, but also by rich food (Gladstar, 2008). This last note is one reason why it is so useful to include milk thistle in the spring diet as a way of encouraging restoration and refreshment after the smorgasbord of treats and heavy foods that are often consumed over the winter and holiday season.
As an herbal preparation, milk thistle is often included in herbal tea blends but may also be tinctured or powdered and encapsulated.
It is also possible to add ground milk thistle to foods such as granola, oatmeal, energy balls, and smoothies. In fact, Rosemary Gladstar notes that grinding the seeds is one of the most effective methods of extracting the active ingredients (Gladstar, 2008).
A well-respected liver protector, milk thistle is considered useful in stoking the digestive fire of the liver, which is key in overall digestive function (Dass, 2013; Kent-Stoll, 2019b). The spiky purple blooms house a multitude of nutrient-rich seeds. These may be added to foods on a regular basis or taken as a supplement in tincture or capsule form.
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Milk thistle may speed the metabolism of certain therapeutic drugs therefore one should check with a pharmacist or the prescribing physician before combining prescription medications with milk thistle, particularly medications which should be kept at very consistent levels within the body or those for very serious health conditions. This concern is based on the action of silymarin, a group of milk thistle constituents on the cytochrome P450 system of the liver, in an animal model, and because of milk thistle’s liver promoting action (Mills & Bone, 2005). Cautiously, milk thistle is also avoided for those who have any allergic reaction to aster family plants, and it is generally avoided during pregnancy as well (Brinker, 2010).
Extract: 175-600 mg/day of a 30:1 seed extract standardized to 80% silymarin (Hoffmann, 2003); Tincture: 2.5-5 mL (1:3, 70%) 4x/day (Moore, n.d.); Glycerite: 4.5-8.5 mL (1:1, no alcohol) daily (Bone, 2003).
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NETTLEUrtica dioica (Urticaceae) Stalks, leaves, rhizomes, and seeds
Also known as stinging nettle, this nutritive herb that has been used as a detoxifying spring tonic throughout history. Mild and slightly salty in taste, nettle is full of nutrients and can be drunk or eaten daily. Nettle nourishes and energizes the whole body and is beneficial for cleansing, blood building, and allergy support (just to name a few things!).
Astringent, alterative, anti-inflammatory, anti-asthmatic, diuretic, galactagogue, hemostatic, rubefacient
Cooling and drying
Although fresh nettle is most well known for its sting, this herbaceous perennial is packed full of vitamins and minerals. Nettle is an excellent source of vitamin A, B1, B2, B3, B5, C, D, E, K, calcium, chromium, cobalt, iron, magnesium, manganese, phosphorus, potassium, selenium, silicon, and zinc (Pedersen, 1987; Young, n.d.). It also contains an abundance of chlorophyll (Hoffmann, 2003), which is responsible for much of its color and high mineral content.
The high iron content of nettle makes it useful in building the blood. It is also thought to help maintain balanced blood sugar levels (Herbal Academy, n.d.c).
As an alterative, nettle purifies the blood and aids the body in nutrient and protein assimilation, neutralization of acid, and elimination of waste (Herbal Academy, n.d.c.).
A favorite among herbalists during allergy season, a long infusion of nettle leaves is frequently used to support the body in cases of hayfever and allergies. Love of nettles during allergy season is most likely due to the herb’s anti-inflammatory action, which may be attributed to it’s histamine content (Helms & Miller, 2006). When creating a nettle infusion for allergy support, steep nettle leaves for a minimum of 4 hrs (up to 12 hours) to ensure the extraction of these beneficial properties.
Nettle seed is considered a deeply nourishing tonic for the adrenals and kidneys, particularly for deep-seated exhaustion or deficiency (Hardin, 2003).
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The diuretic action of nettle leaf helps remove metabolic waste and flush the urinary system. The leaves are also tonifying and strengthening to the kidneys and thought to support overall vitality.
Nettle leaves may be used in a culinary capacity but must be juiced, cooked, or dried to eliminate their stinging properties. Cooked nettle can be used in place of spinach (or other greens) in many recipes and works well as an addition to smoothies, soups, quiches, and omelettes.
Rosemary Gladstar recommends nettle to ease liver concerns and suggests it works well as a tea, tincture, or capsule (Gladstar, 2008).
Used topically in salves and creams, clinical trials suggest nettle may be beneficial for easing joint pain (Rayburn et al., 2009). Nettle is also used as a beauty treatment, most commonly as a hair rinse. Nettle is infused in vinegar and poured over hair to help remove dirt and build-up and provide a glossy shine.
Nettle is considered nutritive and safe, although some allergic reactions have been reported. Nettle stings may cause discomfort, of course. Internal use may decrease the efficacy of anticoagulant drugs (Hoffmann, 2003).
Infusion: 6-12 g dried leaf/day divided into 1-4 doses; Tincture: 1-7 mL (1:5, 30%), 2x/day (Mills & Bone, 2005).
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RED CLOVER Trifolium pratense (Fabaceae) Aerial parts
Alterative, anti-inflammatory, antimicrobial, antispasmodic, demeculant, estrogenic, expectorant, nutritive, secretory
Neutral to cooling and moistening
Highly nutritive, red clover is rich in vitamins and minerals, including vitamins B and C (Mars, 2016), calcium, chromium, magnesium, thiamine, niacin, phosphorus, potassium, nitrogen, and iron (Dass, 2013).
Well-known as an alterative, red clover helps the body assimilate nutrients and remove metabolic waste. It has an affinity for the liver and lymphatic system and is often referred to as a blood cleanser. Red clover’s alterative nature makes it helpful for skin conditions, chronic inflammatory conditions, and degenerative diseases (Hoffmann, 2003).
Herbalist Rosemary Gladstar calls red clover one of the “best detoxification herbs” (Gladstar, 2008, p. 358). As a lymphatic and diuretic, red clover keeps fluids moving through the lymphatic system and eliminates waste via the urinary system. It also stimulates and nourishes the liver to keep blood well-filtered. Due to these mechanisms, red clover is indicated for conditions that result from build-up of toxins in the body such as cystic lumps, lymphatic swelling, infections, and skin eruptions (Berger, 1996).
Red clover can be taken internally for skin issues such as eczema and psoriasis. It pairs well with yellow dock (Rumex crispus) and nettle (Urtica dioica) leaves for this purpose (Hoffmann, 1998) and may be prepared as an infusion or tincture. When making red clover infusions, long infusion times of 4-12 hours are best in order to thoroughly extract the nutritive properties (Young, 2019).
Fresh red clover flowers can also be consumed as food and are a delicious addition to salads, soups, and stews. Harvest red clover blossoms one to two weeks after the first bloom by removing the blossom and leaving the
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Vibrant red clover blossoms are a welcome sight to the herb-attuned eye. This commonly foraged herb has many benefits and is often used to support women’s health and respiratory concerns. The alterative action of this annual plant makes it useful in cleansing and detoxifying the body.
Red clover has a sweet taste and gentle nature, for which it is favored among children and those who are convalescing from illness.
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rest of the plant undisturbed. Blossoms can usually be harvested up to three times a year.
Red clover may also be included in vinegar infusions and herbal honeys as well as topical preparations such balms, salves, and massage oils.
Red clover may be listed as contraindicated with blood-thinning medications because it contains coumarins. In rare cases, dicoumarol, a blood thinner or hemorrhagic compound, has formed when a related plant, sweet clover (Melilotus spp.) when affected by a particular fungus while drying (Ganora, 2009). For this reason coumarin-rich plants should never be allowed to become moldy (Ganora, 2009). If your red clover (Trifolium pratense) is freshly harvested and properly dried, it will not have a blood-thinning effect.
There is also a theoretical contraindication that red clover should not be used with hormone replacement therapy (HRT) drugs since it may compete for the same receptors sites; however, there have been no reported interactions. It is also believed that red clover may be unsafe for those with a history or high risk of estrogen receptor (ER) positive cancer, but there is also no evidence at this time to support this (Gardner & McGuffin, 2013).
Avoid in pregnancy or if you have a known hormone-sensitive condition.
Infusion: 10-16 g dried aerial parts/day divided into 3 doses; Tincture: 2-4 mL (1:5, 40%) 3x/day (Hoffmann, 2003; Holmes, 1989).
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VIOLET Viola spp. (Violaceae) Aerial parts
These bright, cheerful flowers are nutrient-rich, support lymphatic flow, and nourish the nervous system. High in vitamins C and A (Thayer, 2017), violets have a mild flavor with a slightly salty and nutritive taste. Harvest during the spring and summer when flowers are fresh and colorful. Violet flowers don’t last long once they have bloomed, so be sure to enjoy them while available.
Alterative, anti-inflammatory, antioxidant, antipyretic, diuretic, expectorant, nervine, nutritive
Cooling and moistening
Violet leaves and flowers are an excellent addition to nutrient-rich teas for daily drinking. The mucilage content of the leaves makes them useful for thickening soups. Violet leaves and flowers are also added to salads and make a lovely decoration or garnish for a variety of culinary delights.
Violet is considered alterative and lymphatic, which makes it useful for chronic infections (Hoffmann, 2003) and detoxification (Groves, 2016). It can be used internally and externally for skin issues, such as hives, eczema, and cradle cap (Smith, 2008), and it is a welcome addition to facial steams and washes.
In the ayurvedic tradition, violet is bitter, pungent, and cooling, and decreases pitta and kapha conditions (Frawley & Lad, 2001), making it perfect for spring months when kapha is generally out of balance. The cooling nature of violet may also aid in balancing the heat of anger and irritability and can be an emotional ally during times of grief and heartache.
The cooling and moistening properties of violet make this flower particularly useful when inflammation is present in the urinary tract,
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gastrointestinal tract, or respiratory system. Herbalist Devon Young calls violets the “soothers of the plant world” and indicates their use in “encouraging flow and movement of internal fluids” (Young, 2019, p. 44).
Violet can be prepared fresh as a tincture, used topically as a poultice, brewed as an infusion or syrup, or dried or wilted and infused into an oil.
No known safety issues (Hoffmann, 2003).
Tea: 5 g of dried leaf infused in 8 oz boiling water, 3x/day; Tincture: 1-2 mL (1:5, 40%), 3x/day (Hoffmann, 2003).
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9 ESSENTIAL HERBAL RECIPES FOR SPRINGBesides herbal preparations such as infusions and tinctures, including herbs in culinary delights like salads, soups, and seasonings is a great way to use supportive botanicals in spring. Food-like herbs are easy to incorporate into meals and beverages and do a wonderful job of stimulating healthy digestion and encouraging liver function. This is immensely beneficial as we move from the cold days of winter into the warmer spring months.
You’ll find a selection of essential springtime recipes including supportive tea blends, delicious herb-packed foods, and seasonal must-have herbal preparations in this section.
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Spring Tonic TeaDrink this highly nutritious tea daily or as desired for digestive, liver, and allergy support. All of the included herbs are helpful in gently stimulating the cleansing actions of the body, while the nettle is especially well-loved for its antiallergenic and antihistamine properties.
Recipe excerpted from Cooking with the Seasons, Spring Edition ebook in The Herbarium.
Ingredients
1 tbsp burdock (Arctium lappa) root
1 tbsp dandelion (Taraxacum officinale) root
1 tbsp dandelion (Taraxacum officinale) leaf
1 tbsp nettle (Urtica dioica) leaf
1 tbsp red clover (Trifolium pratense) flowers
1 quart water
Directions
• Place nettle, dandelion leaf, and red clover in a heat-safe container, such as a canning jar or tea pot, and set aside.
• Along with a quart of water in a covered saucepan, bring the burdock and dandelion root to a boil, immediately lower the heat, and simmer for 20 minutes.
• Pour the hot root decoction over the nettle, dandelion leaf, and red clover.
• Steep for at least 20 minutes and up to 4 hours before straining.
• Drink throughout the day and store any remaining tonic in the fridge for up to 24 hours.
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Clean Sweep Blood Cleanser Capsules An alterative formula to support detoxification, this recipe is a must-have in any springtime regimen. These herbs work together to gradually restore proper function to the body and enhance the body’s elimination processes. The herbs selected for this recipe are especially suited for cleansing the blood but aid the liver and digestive system as well.
This recipe uses “parts” as a measurement. If you are unfamiliar with making herbal preparations using “parts,” see the following article on the Herbal Academy blog: What Exactly Are “Parts” in Herbal Recipes?
This capsule formula is excerpted from an article in The Herbarium by Greta Kent-Stoll about balancing kapha dosha.
Ingredients
12 parts red clover (Trifolium pratense) flower, powdered
6 parts gentian (Gentiana lutea) root, powdered
2 parts manjistha (Rubia cordifolia) root, powdered
2 parts neem (Azadirachta indica) leaf, powdered
2 parts turmeric (Curcuma longa) root, powdered
3 parts triphala fruit (a blend of equal parts amalaki (Emblica officinalis), bibhitaki (Terminalia bellirica), and haritaki (Terminalia chebula) fruits), powdered
Directions
• Mix all ingredients together in a clean, dry bowl to make an even mixture. Note that a part can be any measure – a teaspoon, tablespoon, cup, etc., depending on how large of a batch you prefer to make.
• Encapsulate the powdered mixture into ’00’ capsules. It is a good idea to prepare 100-150 capsules at a time, which will last you a month or so when used daily.
• Take 2 capsules twice a day, in the morning and afternoon, at least 1/2 hour away from meals.
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Dandy, Burdock, and Chamomile BittersBitters are used to support digestion through the action of the bitter taste, which stimulates digestive secretions. When taken before a meal, herbal bitters prepare the digestive system and, sometimes, increase appetite.
For best results, take 15 minutes before a meal.
This recipe is adapted from the Dandy Chamomile Bitters recipe in the Introductory Herbal Course (Unit 2, Lesson 2, Kitchen Materia Medica). See a sample lesson and video demonstration of making bitters here.
Ingredients
2 tbsp dandelion (Taraxacum officinale) root
2 tbsp chamomile (Matricaria chamomilla) flower
2 tbsp orange (Citrus spp.) peel
1 tbsp burdock (Arctium lappa) root
1 cup vodka or brandy
Directions
• Place herbs in a clean, dry, glass jar, and completely cover them with alcohol.
• Cover the jar with parchment paper and a lid, and label the jar with the herbs and alcohol used, as well as the start date and finish date. Place in a cool, dry location, such as a cupboard, and allow to macerate for 4 weeks.
• When time is up, strain the herbs using a fine-mesh sieve with layered cheesecloth. Compost the herbs and reserve the liquid.
• Place the liquid in glass dropper bottles and label.
• Take 3-5 drops directly on the tongue 15 minutes before meals to stimulate digestion.
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Milk Thistle GomasioA simple way to add liver-loving herbs to meals, this blend of ground herbs and salt is a delicious flavoring for all kinds of food. Use in place of salt in all of your favorite recipes. Since milk thistle (Silybum marianum) seeds are best absorbed in ground form, this is a wonderful way to include them in your diet on a regular basis.
This recipe comes from the Intermediate Herbal Course (Unit 7, Lesson 2, Diet and Lifestyle Support for a Healthy Liver).
Ingredients
225 g (8 oz) sesame (Sesamum indicum) seed
30 g (1 oz) milk thistle (Silybum marianum) seed
20 g (0.7 oz) dulse (Palmaria palmata) flakes or kelp
2 g (0.07 oz) calendula (Calendula officinalis) flower
4 g (0.1 oz) nettle (Urtica dioica) leaf
20 g (0.7 oz) sea salt (or other minimally refined salt)
Directions
• Carefully toast the sesame seeds on low-medium heat until they become fragrant.
• Grind everything together with a spice grinder, food processor, mortar and pestle, or suribachi.
• Bottle, label, and enjoy a teaspoonful at a time sprinkled on food!
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Happy Liver SoupBroth-based soups are wonderfully supportive throughout the spring months. They are easy to digest and provide a simple way to consume liver-supportive herbs and vegetables. The following recipe contains a number of our favorite herbs for spring, including burdock root, red clover, and nettle. It’s packed full of nourishing vegetables and spiced with ginger and turmeric to bring warmth to the body. Feel free to adjust the recipe to include vegetables you have on hand, but keep in mind our goal is to keep it light and easily digestible (which is why you don’t see any cream or butter in this recipe).
This recipe uses fresh nettle, but dried can also be used. However, it will change the texture of the soup. Be sure to use caution when picking nettle as it can give you a good sting! Gloves are recommended. Take only the top 4-6 inches of new, unblemished spring plants that are less than 18 inches tall. Remove the leaves, then rinse and pat them dry.
Serve this soup over cooked barley or quinoa, if desired.
Ingredients
2 tbsp extra virgin olive oil
1 onion, chopped
4 garlic (Allium sativum) cloves, minced
1 inch piece fresh ginger (Zingiber officinale) rhizome, peeled and finely chopped
4 cups vegetable or chicken broth
1-2 fresh burdock (Arctium lappa) roots, chopped
2 carrots, sliced
⅓ cup red clover (Trifolium pratense) flower
1 bunch kale, finely chopped
1 cup cabbage, finely shredded
1 handful fresh nettle (Urtica dioica) leaf, or 1 tbsp dried
1 handful fresh chickweed (Stellaria media) aerial parts
1 cup shiitake (Lentinula edodes) mushroom, thinly sliced
1 tbsp ground turmeric (Curcuma longa) rhizome
1 tsp sea salt
1 tsp black pepper (Piper nigrum) fruit, ground
2 tbsp lemon or lime juice, optional
Ground milk thistle (Silybum marianum) seed or Milk Thistle Gomasio, for serving
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Directions
• Warm olive oil in a large stock pot and sauté onion for about 5 minutes.
• Add garlic and chopped ginger rhizome and cook for a few minutes more, stirring continuously so the garlic does not burn.
• Add broth, burdock root, carrots, and red clover. Cover, bring to a boil, then reduce to a simmer. Simmer for 30 minutes.
• Use an immersion blender to blend, if desired.
• And kale, cabbage, nettle, chickweed, and mushrooms and simmer for another 15 minutes. Add more broth as needed.
• Add turmeric, sea salt, and black pepper. Stir to combine then simmer for 5 minutes more.
• Serve in a bowl with cooked barley or quinoa, if desired.
• Add a squeeze of lemon or lime.
• Top with a sprinkling of ground milk thistle seed or Milk Thistle Gomasio, to taste.
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Liver-Loving Spring SaladSpring greens make a vibrant salad that’s bursting with flavor. Include bitter herbs to encourage digestive secretions and add edible flowers for further wellness support.
Recipe adapted from Tammi Hartung’s Medicinal Salad recipe in Growing 101 Herbs that Heal (Hartung, 2000).
Ingredients
1 pound spring greens
1 handful dandelion (Taraxacum officinale) leaf
1 handful chickweed (Stellaria media) aerial parts
1 handful violet (Viola spp.) leaf
10 violet (Viola spp.) flowers
¼ cup sunflower seeds
2 tsp ground milk thistle (Silybum marianum) seed or Milk Thistle Gomasio (to taste)
Directions
• Toss all ingredients together in a large bowl. Serve with Nettle Vinegar Salad Dressing (recipe on pg 46).
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Nettle Vinegar & Salad Dressing This recipe utilizes the wonderful nourishing aspects of nettle and provides a simple way to include this herb in your diet on a regular basis.
You will need a non-reactive container like a glass jar, and ideally, a non-reactive lid because vinegar can corrode metal. If a non-reactive lid cannot be procured, place a piece of parchment paper between the jar and the lid.
This recipe comes from the Cooking with the Seasons, Spring Edition ebook in The Herbarium.
Nettle VinegarIngredients
Dried nettle (Urtica dioica) leaf
Raw, unpasteurized organic apple cider vinegar
Directions
• Fill a clean, dry glass jar ¼ full of dried nettle leaf.
• Pour enough apple cider vinegar to fill the jar, ensuring nettle leaf is covered by a couple of inches.
• Cover the jar with a small piece of parchment paper to prevent the vinegar coming into contact with any metal, and cap with a lid.
• Let this mixture sit in a cool, dark location for 3-6 weeks and shake occasionally. During this time, the dried nettle may soak up some of the vinegar, so check the jar occasionally and add extra vinegar as needed to prevent the herb from poking out above the liquid.
• Strain and reserve the nettle-infused vinegar to use in the vinaigrette dressing below. You may also use this vinegar in the same way as you would regular apple cider vinegar, such as mixing into refreshing beverages, including in marinades, and adding a splash to soups. You can even dilute it and use it as a facial toner or hair rinse!
• If stored properly in a cool, dark cabinet, your Nettle Vinegar should last a year.
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Basic Vinaigrette DressingIngredients
3 parts cold-pressed extra virgin olive oil or oil of your choice
1 part nettle vinegar
Fresh herbs of your choice, minced (2-4 tbsp per cup of dressing)
Salt and pepper to taste
Directions
• Combine all ingredients in a clean, glass jar. Shake well, label, and store in the fridge.
• You can be very creative with this by adding olives, nuts, citrus, garlic, celery, or shallots. The options are unlimited.
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Violet Nasal Rinse and Eye WashThis recipe is helpful for cleansing the nasal passages and soothing itchy, irritated eyes, especially during allergy season. Violet leaf and marshmallow (Althaea officinalis) root are included for their demulcent properties and are especially well-suited for nasal passages and eyes that feel dry.
If you find your nasal passages are especially runny, or eyes excessively watery, add an astringent herb, such as raspberry (Rubus idaeus) leaf, self-heal (Prunella vulgaris) aerial parts, or rose (Rosa spp.) petal. If nasal passages or eyes feel irritated or raw, include a vulnerary herb like calendula (Calendula officinalis) flower, plantain (Plantago spp.) leaf, or chamomile (Matricaria chamomilla) flower.
The ingredients are basically the same for the nasal rinse and eyewash, except for the amount of salt (and the optional inclusion of baking soda in the nasal rinse). If you are going to perform both a nasal rinse and an eyewash, you will need to prepare two separate recipes. Just be sure not to mix them up!
Violet Nasal RinseIngredients
1/2 tbsp violet (Viola spp.) leaf
1/2 tbsp marshmallow (Althaea officinalis) root
¼ to 1/2 tsp salt
1/2 tsp baking soda, optional
1 cup distilled water, boiled
Directions
• Combine the herbs and water in a clean, dry glass jar. Cover and steep for 10 to 15 minutes.
• Strain the herbs out of the tea through a coffee filter to remove all the little bits of herb out of solution.
• Add the salt and optional baking soda and stir well to dissolve.
• Once the liquid has cooled until just warm or at room temperature, use it in a neti pot to wash out your sinuses.
• Make sure your neti pot is cleaned out and sanitized after each use.
• If you are really stuffed up, you may want to do a steam before the nasal wash to loosen up mucus.
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Violet Infusion and Eye Compress Ingredients
1/2 tbsp violet (Viola spp.) leaf
1/2 tbsp marshmallow (Althaea officinalis) root (substitute red raspberry for excessively watery eyes)
Pinch of salt
1 cup distilled water, boiled
Clean cloth
Directions
• Place herbs in a clean, dry bowl. Pour boiled water over the herbs and cover. Let steep for 10-15 minutes.
• Strain the liquid through an unbleached coffee filter to ensure no pieces of herb remain in the infusion.
• Add a pinch of sea salt to your infusion as this will make the solution more comfortable for your eye(s).
• Let the infusion cool to a comfortable temperature.
• Soak a cloth in the liquid, gently squeeze excess water from the cloth so it doesn’t drip, and apply the wet cloth over the closed eye(s). Allow this to rest on the eyes for 5 minutes before removing.
• Repeat with a fresh cloth 3-4 times a day.
• If you’d like to apply the liquid directly into the eye, squeeze small drops of the infusion from the compress cloth into the corner of the eye and blink quickly.
• The extra infusion can be refrigerated and reheated as needed for 24 hours before making a new batch.
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Spring Facial SteamSteaming is a great way to bring a fresh glow to the skin by stimulating blood flow, opening the pores, and encouraging the release of impurities. The aromatic qualities of an herbal facial steam can also help revitalize and relax the nervous system and calm the skin. The steaming aspect may also be helpful for easing allergy symptoms.
This recipe is adapted from the Making Herbal Preparations 101 Mini Course.
Ingredients
¼ cup calendula (Calendula officinalis) flower
¼ cup chamomile (Matricaria chamomilla) flower
⅛ cup lavender (Lavandula spp.) flower bud
⅛ cup nettle (Urtica dioica) leaf
⅛ cup red clover (Trifolium pratense) flower
⅛ cup violet (Viola spp.) flower
Directions
• Combine all herbs together and mix well. Place mixture in a labeled, airtight, dry glass jar and store in a cool, dark location such as a cupboard.
• Bring a pot of water (about 4 quarts) to a boil, then carefully pour hot water into a large, heat-safe bowl (glass, ceramic, or stainless steel).
• Add 1/2 cup of the herb mixture to the bowl and stir briefly with a spoon. Sit with your face at a comfortable distance (approximately 6-12 inches) above the bowl, and cover your head and the bowl with a towel or blanket to capture the steam.
• Steam your skin for about 5-10 minutes, then quickly rinse with cool water to tighten pores.
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PUTTING IT ALL TOGETHERTo create an effective plan to cleanse, detox, and refresh this spring, we encourage you to incorporate the herbs and practices mentioned in this book on a regular basis throughout the season. Supporting your detoxification organs in this way will encourage your body to remove waste and function optimally. When these detoxification channels are working well, our overall health is rejuvenated. Besides better digestion and liver function, you may notice improved skin, better mental clarity, increased energy, and a host of other benefits.
In order to get the most out of your efforts (and to provide the best opportunity for restoration), we suggest adopting a flexible attitude as you seek to incorporate these suggestions into your life. Implementing new foods, herbs, and lifestyle habits can be overwhelming! Start slowly and make changes incrementally, so as not to cause unnecessary stress. Stress can undermine your efforts and bring new health challenges along with it!
With that in mind, don’t forget to release stress daily! This alone can greatly influence your physical and mental health and is an important part of any wellness plan. Remember, this will look different for everyone. Don’t feel pressured to do stress-relieving activities that don’t work well for you, but also be open to new activities that may just surprise you.
For optimal, yet gentle, detoxification and refreshment, take a moment to brainstorm ways you can incorporate what you have learned in this ebook. Consider which herbs you can add to your diet, how you might adapt the timing and frequency of meals, and make notes of which methods of self-care and movement feel good to you. In addition to this, jot down which recipes you would like to try, then create a shopping list for needed items.
To help you remember to take action on these plans, you might wish to create a simple checklist of daily and weekly habits or tasks.
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Example plan
This is very individual. As an example, your plan could look something like this:
Daily:
• Drink X ounces of water (whatever amount you’ve determined is ideal for you)
• Add bitter herbs at each meal
• Drink a nutritive tonic each day
• Stop eating 3 hours before bed
• Go for a walk
Weekly:
• Dry brush (work up to daily, if desired)
• Herbal facial steam
• Self-massage
For more ideas to help you remember and implement herbal wellness practices, see our post on the blog: 6 Tips for Creating an Herbal Routine.
Want to learn more?
To learn more about using herbs for wellness support, check out the Herbal Academy’s online herbal courses. There are a variety of program offerings available for all levels and interests.
Much of the information for this ebook was gleaned from the Intermediate Herbal Course (which includes an entire unit on the liver!) and The Herbarium, a vibrant collection of herbal resources, including articles, podcasts, videos, and an in-depth plant monograph database.
Courses that fit well with the material presented here include:
• Making Herbal Preparations 101 Course - Discover four basic categories of herbal preparations, 12 everyday safe herbs to use at home, and 33 DIY herbal recipes from teas and tinctures to salves and oils!
• Introductory Herbal Course - Learn the properties of familiar herbs and spices and explore their uses in easing common ailments and supporting body systems (such as the immune, nervous, respiratory, and digestive systems).
• Herbal Self-Care for Stress Management Course - Discover integrated nutritional, lifestyle, and herbal practices to strengthen, nourish, and support yourself with a holistic approach to stress management.
• Botany & Wildcrafting Course - Learn the science of botanical identification and the art of wildcrafting through this captivating voyage into wild edible and herbal botanicals!
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Hardin, K.R. (2013). The nettle seed rebellion: Outlaw plants and their progeny. Retrieved September 2014 from http://bearmedicineherbals.com/the-nettle-seed-rebellion-outlaw-plants-and-their-progeny.html
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National Institute of Mental Health (n.d). 5 things you should know about stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml
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Rayburn, K., Fleischbein, E., Song, J., Allen, B., Kundert, M., Leiter, C., & Bush, T. (2009). Stinging nettle cream for osteoarthritis. Alternative Therapies in Health and Medicine., 15(4), 60-61. Retrieved from https://www.researchgate.net/publication/26687366_Stinging_nettle_cream_for_osteoarthritis
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Thayer, S. (2017). Incredible wild edibles. Birchwood, WI: Forager’s Harvest Press.
Wood, M. (2004). The practice of traditional Western herbalism. Berkeley: North Atlantic Books
Wolf, J. (2017). Watch your tongue: An ayurvedic guide to tongue cleaning. Retrieved from https://www.thelotusroomnashville.com/living-ayurveda/2016/12/11/tongue-out-tuesday
Young, C. (n.d.). Just say no to synthetic vitamins and processed foods! Retrieved from: http://www.susunweed.com/herbal_ezine/May05/healingwise.htm
Young, D. (2019). The backyard herbal apothecary: Effective medicinal remedies using commonly found herbs & plants. Salem, MA: Page Street Publishing Co.
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