Dandelion Magic: Wild Spring Greens & Tarragon Pesto (Plus a Bonus Healing Herbal Salve Recipe)

My “lawn” would make many a homeowner cringe. But every time I step outside and say hello to all my botanical friends, I’m filled with so much gratitude and joy.

I see a field of yellow, purple, and green. I see buzzy bees and fertile soil. I see such a happy yard that even lettuce and arugula from last year’s garden are sprouting up next to mallow and mustard. I see a small patch of chickweed thriving under my blue spruce. I see my sweet woodruff blooming just in time for Beltaine’s Maywine. I see emerging violets that will add a pop of color to my spring salads.

Spring greens emerge after each winter’s slumber with offerings of fresh vitamins and minerals. Their bitter green medicine helps reset our digestion after the heavy foods of winter. 

my backyard weeds/pharmacy ;)

This year, I’ve felt even more grateful for the fresh greens that have been emerging in my yard since early March. With a growing pandemic and shelter-in-place orders—and a pantry full of beans—I’ve been able to avoid unnecessary trips to the store and thrive on wild greens. 

Even if you don’t have a yard, many of these plants grow in disturbed areas, cracks in the sidewalk, parks, trails, and alleyways...just be mindful of pollution and pesticides.

If you’re new to foraging, triple check your identification and do your research on the location for safety and sustainability. There is a ton of info on this online—please be responsible!

Dandelion Magic

I love dandelions. Not only are they one of the first sources of pollen of the year for our beloved bees, they provide us with both food and medicine. The entire plant is a gift. 

Allowing dandelions to spread in your lawns is actually beneficial to the soil health. Their deep roots prevent erosion and draw nutrients to the surface. Their leaves shade the soil so more microbes can flourish. And their sunny blossoms attract pollinators that benefit the entire garden.

Medicinally, dandelion is a great lymph mover, liver cleanser, and supports digestion with its prebiotic roots and bitter greens. The flowers are also wonderful for the skin and contain pain-relieving properties. 

As a food, dandelion gives us a power-packed dose of minerals and vitamins—including iron, potassium, calcium, magnesium, copper, folate, manganese, and Vitamins C, A, E, K, and B6. 

Energetically, dandelion offers us the gift of resilience. No amount of pavement can stop these spring beauties. No matter how depleted the soil, dandelion can help restore health. Dandelion’s sunny countenance connects us with the healing energy of the sun, which can support us in letting go of behaviors and thoughts that no longer serve us as we come more fully into the present moment.

Embrace the healing gifts of dandelion with these recipes for the whole plant.

DANDELION ROOT

Dandelion Root is a tonic herb that supports our liver and digestion. Harvest the roots in the fall and use them as any root vegetable in soups and stir fries. They also make a wonderful tincture. 

Perhaps the best known use of dandelion root is for herbal coffee—gather, clean, chop, and roast. Then brew for a rich coffee substitute. If you do well with a bit of daily dandelion, you can add 1 part roasted dandelion root to the recipe found here.

Note on the coffee: The root is so incredibly cleansing that my body prefers to have it only on occasion rather than daily, but many people seem to do well with a daily dose. Listen to your own body :)

DANDELION LEAVES

The leaves of dandelion are nutritive and bitter, making them a healthy food that supports digestion...and is free! Plus, they’re wonderful for nursing mothers. 

Greens are less bitter in the spring and can easily be substituted for any green in a recipe, cooked or raw. Here is one of my new favorites, just created this spring ;)

Spring Green, Tarragon, and Walnut Pesto
vegan, gluten-free

This versatile green sauce is packed with nutrients and wild food goodness. Though it doesn’t look like much tarragon, the flavor is just right. I used a wild greens infused ACV for even more wild goodness.

Ingredients

• 2 cups loosely packed spring greens (dandelion, blue mustard, chickweed, etc)

• ¾ cup walnuts, lightly toasted

• 2 tablespoons finely chopped fresh tarragon

• 2 cloves garlic (more or less depending on how garlicky you want to go)

• 2 tablespoons capers

• ¾ cup extra virgin olive oil

• 1 tablespoon ACV

• Salt and pepper to taste

Directions

Combine all ingredients in a food processor and pulse until pesto-like texture is achieved.

Serve over pasta, on flatbread, in salad dressings, or with roasted vegetables.

I served this with a spaghetti squash primavera topped with Rancho Gordo Christmas lima beans and it was absolutely divine.

DANDELION FLOWERS

Another edible part of the plant, dandelion flowers are great for the skin and have pain-relieving properties—plus they make a lovely flower essence. 

Dandelion Salve

Begin by infusing freshly wilted dandelion blossoms in oil. Any type of oil will do—jojoba, sunflower, sweet almond, coconut, olive...use what you have. 

Place the dandelion flowers in a mason jar. I like to allow them to wilt just a bit—this gives little bugs a chance to escape and takes out a bit of the water content. Then, cover in a mason jar with oil and let sit in a dark place for a week or two. No need to take off the green bits or measure precisely—this is folk medicine :)

After about two weeks, strain the flowers from your oil using a cheesecloth or other fine strainer.

Here’s the general ingredient ratio for the salve:
You can adjust this based on how much oil you’ve made.

• ¼ cup (2oz) oil

• 1T beeswax or a vegan wax alternative

• 30-40 drops essential oils (optional)

To make the salve: 

1. Heat the oil and wax in a double broiler. 

2. Stir until the wax is totally dissolved and remove from heat.

3. Quickly stir in the essential oils.

4. Pour into containers.

If you’re making a skin salve, essential oils such as immortelle, carrot seed, and rose are lovely. If your salve is for pain, try peppermint, basil, and lavender.

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How to Boost Your Immune System with Essential Oils

Remember to check out my comprehensive list of immune-boosting essential oils.

How to Use Essential Oils for Respiratory Health and Immune Support

Diffusers

Make your own anti-infectious diffuser blend to get rid of airborne microbes. If the room is well-ventilated, feel free to enjoy the aromas. But, the germ-killing works best if done in a closed room for a few hours. You do not want to be in this closed room during the diffusion—and you really don’t want kids or pets in the room. Instead, let the room air out a bit before returning to it. 

Sprays

Sprays can have a similar effect as diffusers, but you can be more targeted in where you use them. I love to mist myself, my sheets, and my man (hehe) often. Sprays are also great for the shower: As soon as your shower starts, mist the entire area with your spray and enjoy the steamy aromas.

Pro Tip: Spray the inside of your mask before you go out in public! Remember the masks from the Black Death? Well, those beaks were full of herbs and spices. You can make yourself an updated version with a homemade mask and essential oil spray. 

Inhalers

Reusable personal inhalers with cotton wicks are easy to find online. These are a great way to support your nasal passages and avoid germs on the go, especially if those around you are sensitive to smell.

Steams

Add about 6 drops of essential oils to a bowl of hot water. Close your eyes, place a towel over your head and the bowl, and continue to deeply inhale for as long as you can. Once the water cools, you can stop. 

Important! I’m not kidding about closing your eyes! The steam/EO combo can really sting. 

Massage Oils and Lotions

Add about 6 drops of EOs to 1 Tablespoon of carrier oil (even olive oil will work) to make a massage oil, or use the same ratio with an unscented lotion. Massage into your chest, neck, temples, or sinuses as needed. (Be careful with getting the oils close to your eyes though—even if they don’t get in your eyes, God forbid, stronger oils can still sting a bit.)

Salves & Rubs

Make your own natural version of a vapor rub with essential oils and even menthol crystals. You can easily find instructions online, and I’ll be posting more salve recipes in the future.

Baths

There’s nothing like a steamy bath for a congested, achy body. Most of the oils listed here also soothe joints and muscles, so get the steamy soothing going with a hot bath. Mix 6-8 drops essential oils with either a bit of oil or bath salts. Then add to the bath after you’ve finished running it for max therapeutic qualities.

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• Essential Oils for Respiratory Health

Essential Oils for Respiratory Health

Support for respiratory health is on a lot of our minds these days, and essential oils have many benefits when it comes to keeping our airways open, clear, and soothed—not to mention their antiviral and antibacterial properties! 

Take a look at some of my favorite EOs for respiratory health—and then experiment with the many ways to use them at the end of this article :)

The Trees

You might have heard people say that “trees are the lungs of the earth”. It really is true. Trees breathe, and we are able to breathe because of trees. 

It makes sense then that tree essential oils tend to be extremely supportive for our lungs. They open our airways, clear congestion, soothe coughs and inflammation. 

Plus, all the trees have potent antimicrobial qualities, meaning they’re helpful in preventing both bacterial and viral infections, especially airborne ones.

Energetically, trees are both grounding and revitalizing, and they help strengthen our connection with spirit. 

The following trees are all amazing when it comes to the respiratory system—you really can’t go wrong. I’ve included a few energetic components for each to support your blending.

Knowing that each of these oils will support your lungs, which energetic qualities do you also want to include?

• Cedar (Cedrus atlantica) — grounding and emotionally healing

• Pine (Pinus sylvestris) — helps with the circulation of both our physical and energy bodies

• Cypress (Cupressus sempervirens) — supports us during times of transition and grief

• Juniper (Juniperus osteosperma) — a long history of purification and protection

• Spruce (Picea mariana) — revitalizes your sense of self during times of confusion

• Fir (Abies sibirica) — comforting and soothing to us energetically, lifts our spirits 

• Larch Tamarack (Larix laricina) — supportive during challenging times and big change

1,8 cineole essential oils

Essential oils high in 1,8 cineole are wonderful choices for cold and flu. Why? 1,8 cineole is a compound known for its antimicrobial, antiviral, antibacterial, anti-inflammatory, expectorant, and mucolytic properties—aka, it’s amazing for both preventing and soothing colds and coughs. As a bonus, 1,8 cineole rich essential oils tend to also be good for muscle tension and headaches. 

Just be careful with these oils—many of them are too strong to use around children, babies, or those with compromised systems. 

Eucalyptus (eucalyptus globulus and radiata) Hands down, eucalyptus is my favorite 1,8 cineole oil when it comes to airway and sinus support (and yes, it’s a tree, too). It’s especially good for loosening mucus and congestion. Eucalyptus is also a very uplifting oil—a quality we could all use a bit more of these days.

Other essential oils high in 1,8 cineole include: 

• Saro (Cinnamosma fragrans)

• Ravintsara (Cinnamomum camphora ct 1,8 cineole)

• Helichrysum (Helichrysum gymnocephalum)

• Laurel Leaf (Laurus nobilis)

• Niaouli ct 1,8 cineole (Melaleuca quinquenervia ct 1,8 cineole)

• Hyssop ct 1-8-cineole (Hyssopus officinalis var decumbens)

• Cajeput (Melaleuca leucadendron var. Cajuputi)

• Myrtle (Myrtus communis)

• Rosemary ct Camphor (Rosmarinus officinalis ct camphor)

• Cardamom (Elettaria cardamomum)

Citrus Essential Oils

All citruses have both antimicrobial properties and uplift the spirits. Pick your favorite and add it to any blend for a boost of healing sunshine.

A few of my favorite citrus oils are:

• Sweet Orange (Citrus sinensis)

• Grapefruit (Citrus paradisi)

• Yuzu (Citrus junos)

• Mandarin (Citrus reticulata)

• Lemon (Citrus limon)

• Lime (Citrus aurantifolia)

• Bergamot (Citrus bergamia)

Rhododendron (Rhododendron anthopogon) 

Rhododendron is a beautiful oil, usually from Nepal. It’s both supportive for the lungs, especially with congestion, and the adrenals, making it a good choice when a lot of stress is involved with the sickness.

Tea Tree (Melaleuca alternifolia)

Tea tree can support lung health, but it’s even better known for being an antimicrobial power house. Tea tree is a great oil to add to blends when you suspect an infection is present.

Fragonia (Agonis fragrans)

Fragonia supports the breath while also carrying the antimicrobial benefits of tea tree. It’s a great oil for breaking through energetic blocks, as well.

Peppermint (Mentha x piperita)

Of course peppermint makes the list! You probably know that menthol vapor rub smell . . . well, peppermint is the original source, with peppermint essential oil containing roughly 40% menthol!

Lavender (Lavandula angustifolia)

Lavender not only boosts the immune system, but it’s also anti-inflammatory and incredibly soothing, making it a nice addition to any steam inhalation. Plus, lavender can bring the calm you need when you’ve been sick and support better sleep.

Cinnamon Leaf (Cinnamomum zeylanicum)

Germs do not stand a chance when cinnamon leaf is around. As one of the most anti-infectious essential oils we have, I’m never without some cinnamon on hand. 

How to Use Respiratory Supporting Essential Oils

First, be sure to check out my top 7 ways to use essential oils here. Using even one oil from this list will work :) But if you want to Then get creative wit your blending, here are a few tips to get you started:

1. Start with using just 3 oils for your blend. 3 is a magic number when it comes to blending—you’ll get a perfect synergy of benefits without a chaotic aroma.

2. Use what you already have. Each tree oil will have similar benefits, as will the citruses and many of the others on the list. There’s no need to rush out and get something new and exotic. 

3. Choose a different oil from each category. Start with one tree, one citrus, and one 1,8 cineole-rich oil to start. 

Need recipe inspiration? I share many recipes on my Instagram and Facebook accounts—be sure to follow and try them yourself!

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Wild and Uncertain Times: Energetic, Spiritual, and Botanical Care for cold and flu season

We’re living in wild and uncertain times. With major events cancelled, schools closed, and empty shelves in our stores, most of us are feeling destabilized—at the very least—on some level. 

It’s natural for each of us to respond to destabilizing events differently, depending on our past trauma, our abilities to regulate our nervous system, the degree to which our lives are already impacted, and more. 

Some people sense massive changes ahead and are concerned about the future. 
Some are fearful for their families’ survival and are stockpiling supplies. 
Some think this is all overblown and are more concerned about panic than the virus. 
Some are fearful of crashing economies and changing ways of life. 
Some are hopeful that this will bring about a greener future.

During these times, compassion is key. For others and for yourself. For the wide range of human responses we experience. This is new. Times are changing. 

As a shamanic practitioner and botanical medicine maker, I now realize that I’ve spent a lifetime preparing for times such as these. And I have no doubt that, on some level, you have too. 

Now is the time to reflect on your true reasons for coming into this life. Ask yourself:

What unique gifts do I carry? 
What I can share with a world in need? 
What impact do I want to make on our collective? 
How can I help us shift from fear and separation to greater healing and connection? 

A couple years ago, I was channeling the great goddess Isis during a group ceremony. Through me, Isis spoke the words, “Ride the waves.”

Ride the waves. She said in no uncertain terms that change was coming. When we ride the waves, we don’t resist. We stay present and we respond. We flow and trust, for there is nothing else we can do.

I am doing my best to ride the waves right now, to cultivate health and peace and meaning as the systems around me shut down. I hope what I share here helps you, as well.

Below, you’ll find …

1. Tips and practices for managing stress

2. Energetic hygiene practices

3. Herbs to support your well-being

4. Aromatherapy recipes

5. Flower essence recommendations

1. Manage Stress

We know that increased stress lowers the immune system—but destressing feeds the spirit. Some ideas:

• Meditate—Insight Timer and YouTube have tons of free meditations in all sorts of styles.

• Breathe—Pause and watch your breath, count slowly to 10, practice pranayama or another breathwork technique. Whatever you do, breathe.

• Hop on the phone with people you love—Social distancing doesn’t have to mean social isolation!

• Watch comedies—Because laughter is the best medicine. 

• Create—Write, paint, sing, code, cook … What’s calling you?

• Practice yoga, tai chi, or qi gong—These practices move energy in ways that reduce stress and boost your immune system. 

• Limit your news exposure—Stay informed but not obsessed. 

• Be present with your family—Everything is radically different and you’re likely focused on surviving vs thriving. Be gentle and find joy in the little things. And forgive yourself when you flip out.

• Start a gratitude practice—Focus on the good. It’s the perfect antidote to all the negative.

• Get into nature—Research is finally catching up with the healing power of nature. Even better, find a quiet place and ask the spirits of nature for a healing.

• Do all the healthy things—You know, eat lots of fruits and veggies, exercise, sleep a lot, take your vitamins, stay hydrated ... this is the time to really commit to your well-being.

• But don’t stress out about perfection—Trust yourself, and when you want some coffee and chocolate (or whatever else your body asks for), take the time to savor it. 

• Use herbs and aromatherapy ... more on that below :)

2. Cultivate Energetic Hygiene

You’ve heard of a mind-body-spirit approach to health, right? Well, I believe in a mind-body-energy-spirit approach. Here are two simple practices to keep your energy clear and protected.

Energetic Sovereignty Practice

Right now, we’re experiencing massive levels of collective fear and anxiety. From an energetic perspective, this creates powerful thought forms that can affect all of us—in other words, we’re subconsciously and energetically picking up on everyone else’s fear, and it’s magnifying our own. Our systems aren’t built for this.

Yet, energetic sovereignty is your birthright. (Helping people clear their energy from foreign influences is one of the main things I do during shamanic sessions.) Here’s a simple practice to help you get started:

1. Prepare yourself for a short meditation. Find a quiet place and get comfortable.

2. Ask your helping spirits, angels, or even the universe—whatever language works for you—to clear your field of thought forms that are not your own. Relax and simply allow this to happen.

3. Notice your physical body and any sensations that arise. Notice fear-based thoughts that might appear and watch them flow out of your awareness. 

4. When this process feels complete, ask for any of your own fear-based thoughts to be healed so that you may respond from empowerment vs. reactivity to whatever arises.

5. Again, notice your body sensations and thoughts. 

6. When the process feels complete, give thanks for your healing. Allow true, deep gratitude to fill your heart. 

Energetic Protection Practice

Along with regular health and hygiene protocols, energy hygiene is an important part of staying healthy. The following practice is based on transfiguration—the art of healing with spiritual light. I go into greater depth with this in my workshops, but here’s a simple practice you can do right now. Try to do this at least once a day:

1. Prepare yourself for a short meditation. Find a quiet place and get comfortable.

2. Tune into the sensations in your heart center. Rest here as your mind quiets.

3. Bring awareness to your heartlight, the beautiful, healing light in your heart. This light is pure divinity and spirit, and it is within you.

4. Watch as this light grows. Notice that it is slowly filling every cell of your body with spiritual light. 

5. See this light grow beyond your physical body, filling your entire energy field with protective light.

6. Notice how this light has filled every molecule and beyond. There is no room for any foreign energy in your field because you are already full. You are one with divine perfection.

7. Rest in this state for as long as you can.

If you’d like personal support during these times, feel free to reach out. I’m offering discounted virtual sessions to anyone in need.

3. Incorporate Healing Herbs into Your Daily Routine

See my post on simple ways to add immune-boosting herbs and foods into your diet here. You’ll find recipes for herbal tea, healing broths, and a totally magical ginger elixir.

4. Use Essential Oils

I use essential oils to support the well-being of myself and my loved ones throughout each day—from healing salves to bath salts to sleepy time diffuser blends. I’ll be sharing a many more recipes to get you through these wild times soon—be sure to follow my Facebook Page, where I post diffuser blends regularly. 

For now, here are a few diffuser blends to support your well-being on many levels:

Anti-Influenza Diffuser Blend 

• 5 drops eucalyptus globulus or radiata

• 1 drop saro, ravintsara, or cinnamon bark

• 1 drop niaouli (optional)

Why these oils? They are all high in 1,8 cineole, which is great for getting rid of airborne microbes. Plus, if you're already congested, 1,8 cineole rich oils can provide relief.

Family-Friendly Relax & Restore Blend

• 2 drops lavender

• 2 drops sweet marjoram

• 1 drop green mandarine

• 1 drop Roman chamomile

All of these oils are both incredibly relaxing and safe for kids :)

Hand Sanitizer

Ok. There is a hand sanitizer shortage nation-wide, and I’m happy to share a good recipe with you all. But let’s have a little reality check first:

1. Covid-19 is airborne. Washing your hands and not touching your face is good, but it does not make you magically immune.

2. Washing your hands with water is better than hand sanitizer whenever possible. According to Jessie Hawkins, PhD at the Franklin Institute of Wellness, water and friction alone is actually very effective for getting rid of viruses.

3. Hand sanitizers are ineffective on physically dirty hands—get the dirt off and then use the sanitizer.

4. Hand sanitizer isn’t actually effective against viruses, but it’s better than nothing. 

5. Any efficacy, at least for bacterial infections, comes from the alcohol content, not the essential oils, though essential oils can enhance the effectiveness — use at least 70% alcohol.

So, hand sanitizers are better than nothing, and essential oils and alcohol are much safer than the antibacterial hand sanitizers you see in the store (but that’s another post …). Just remember, they probably won’t actually do much against covid-19.

DIY Essential Oil Hand Sanitizer

• 2oz vodka OR 1oz everclear and 1oz distilled water

• 1tsp aloe vera (optional)

• 90 drops essential oils

There are many great essential oils to choose from, including, peppermint, lemon, lime, lavender, lemongrass, cinnamon, oregano, clove, tea tree, eucalyptus, palmarosa, and many more. Feel free to experiment. Options I like include a blend of peppermint, lemon, and lime, or lavender, lemongrass, and tea tree.

5. Enjoy the Power of Flowers

Flower essences work on subtle, spiritual levels. Given that many people are experiencing a transformation in how they relate to their spiritual well-being right now, flower essences can be very helpful. Here are a few:

• Bach’s Rescue Remedy—for shock and trauma

• Aspen—for fear, especially ongoing and underlying fears

• Lavender—for calm and harmony

• Dandelion—for relaxation and joy

• Valerian—for deep peace and calm

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Now let’s be clear—I’m not a doctor, epidemiologist, or expert on covid-19 by any stretch of the imagination. Do your own research and follow CDC guidelines, for the love!

I am, however, deeply attuned to spirit, my inner sense of resilience, and the gifts plants offer us. I hope what I’ve shared here is helpful as you navigate the wild waves ahead.

Simple Tricks to Add More Health-Boosting Herbs into Your Daily Routine

I think most of us are facing the first truly global pandemic of our lifetimes. This can feel scary, and it’s so new that we don’t really know what will work or not. But, we can take general actions to boost our immune systems and fortify ourselves for the times to come. Here, I’m sharing a bit of my personal daily daily routine for wellness with herbs.

We have so many herbal allies when it comes to our health, and I’ll be sure to share many more tips and recipes—especially for when you’re not just preventing sickness but actually feeling ill.

For now though, here are some easy ways to add healing herbs and foods into your daily routine:

Herbal Teas for wellness

The magic of herbal teas is endless—so drink a variety of tea and drink it often. Anxiety is on the rise and we know stress lowers the immune system, so here’s a family-friendly relaxing tea to support your overall well-being. 

Rest & Relax Tea

Mix together equal parts:

• lemon balm

• passionflower

• skullcap

• spearmint

• chamomile

Steep about 2 tsp mixed herbs per 6 oz hot water. 

Medicinal Mushrooms for Immune Boosting

Medicinal mushrooms such as turkey tail, chaga, shiitake, maitake, cordyceps, reishi, and lion’s mane are known to do everything from prevent cancer to boost your immune system. If getting more exotic sounding mushrooms into your diet seems like a challenge, check out some of these super easy tips:

1. Sprinkle some medicinal mushroom powder into your smoothies, salad dressings, and soups. 

2. Make a medicinal seasoning salt by mixing together mushroom powder, dulse (a nutritious seaweed), and pink Himalayan sea salt.

3. Add medicinal mushrooms to your morning coffee—I love chaga and reishi for this—or make an herbal coffee blend. Here’s one of my personal recipes:

Note: Many people like to add roasted dandelion root to their coffee blends. This is great once in a while, but not something you want to do daily for extended periods of time, especially if you tend to have a sensitive system.

Ginger for Antiviral Support

According to herbalist Stephen Buhner, fresh ginger (not dried) is a great antiviral, and in my experience, ginger has worked wonders for fighting off illness at the first signs of imbalance.

Try adding fresh ginger to soups, stir fries, and salad dressings (it makes a surprisingly good addition to homemade caesar dressing!). You can also make ginger juice tea for a super potent brew:

Recipe for Ginger Juice Tea

To make: Juice fresh ginger and add hot water, lemon, honey, and cayenne. If you don’t have a juicer, you can blend fresh ginger with water until it’s drinkable. I like to freeze the juice in ice cube trays so I can just add hot water when I need it.

From Bruhner: Have one cup daily as a preventative. If you feel a tickle of something "off", bump up your daily dose to 4-6 cups a day with 3-4oz of ginger per cup. Even if this doesn't completely wipe the illness out, it should slow the spread of the virus in the body and help protect mucous membranes from damage.

Note: This is a medicinal dose of ginger and not recommended for pregnancy. Check with your doctor to see if you have any other contraindications. 

Garlic & Onions for Winter Wellness

I once had a shamanic and herbalism teacher who had studied with a Mayan healer for decades. In the paraphrased words of her Mayan teacher, “Don’t trust anyone who doesn’t eat garlic.” 

Some fun ways to get more garlic in your diet:

1. Chimichurri (especially with oregano) and pesto (especially with nutritional yeast instead of parm)

2. Throw one or two cloves of garlic into homemade salad dressing

3. Add raw onions to salads and salsas

4. Make some garlic and herb infused olive oil

5. Add extra garlic and onions to soups and stir fries

6. Stock up on fire cider and use it in your salad dressing or anywhere else you need vinegar—there are tons of recipes online

Raw or cooked? Raw garlic has amazing benefits—but you don’t have to eat it raw if you don’t want to. If you’re going to cook your garlic, just mince it and then let it rest. I’ve read everything from 20m to an hour is necessary to retain the key healing benefits, so I try to err on the side of caution.

How to Make Healing Broths

Nothing feels more nourishing than a nutrient-dense, medicinal broth. Plus, staying hydrated is a key part of a healthy immune system. Here are a few of my most used broth bases. Together, they can be adapted for a variety of healthy soups. 

Broth Base 1

This mix is wonderful for soups such as minestrone, lentil soups, ribolita, and other Italian-style or bean soups.

1. Sauté your aromatics in olive oil—onion, carrots, celery, etc.

2. Add a whole head (yes, a whole head) of minced and rested garlic. 

3. Add ½ cup mixed dried herbs—rosemary, oregano, and thyme have antiviral properties, so if you go for a good Mediterranean seasoning blend, you should be covered.

4. If you’re adding other veggies that need sautéing, add them now.

5. Add 4-6 cups water and bring to a boil.

6. While water is coming to a boil, add

   • 3 slices astragalus

   • 1 slice reishi (if your slow cooking, you might want to take this out earlier, as it can get bitter)

   • ¼ cup dried nettle (if you have frozen or fresh nettle, add it closer to the end)

   • ¼ cup cat's claw bark in a muslin bag (if you have powdered cat’s claw, add less and directly to the broth)

   • A few bay leaves

7. Stir in lentils or precooked beans, if using, or dried and soaked beans if slow cooking.

8. Simmer for about an hour, or slow cook all day.

9. Remove the astragalus, reishi, cat’s claw, and bay leaves

10. Stir in greens (kale, spinach, fresh nettles) and cook for just another 5 minutes.

11. Enjoy :)

Broth Base 2

This soup base is fantastic for curries!

1. Sauté your aromatics in coconut oil—onion, carrots, celery, etc.

2. Add a whole head (yes, a whole head) of minced and rested garlic. 

3. Add as much minced ginger as you can handle.

4. Add ¼ - ½ cup good curry powder. If your curry doesn't have a lot of turmeric, add another tablespoon of that.

5. If you’re adding other veggies that need sautéing, add them now.

6. Add 3-4 cups water and bring to a boil.

7. While water is coming to a boil, add

   • 3 slices astragalus

   • 1 slice reishi (if your slow cooking, you might want to take this out earlier, as it can get bitter)

   • ¼ cup dried nettle (if you have frozen or fresh nettle, add it closer to the end)

   • ¼ cup cat's claw bark in a muslin bag (if you have powdered cat’s claw, add less and directly to the broth)

   • A few bay leaves

8. Stir in lentils or precooked beans, if using,  or dried and soaked beans if slow cooking.

9. Simmer for about an hour, or slow cook all day.

10. Remove the astragalus, reishi, cat’s claw, and bay leaves

11. Stir in greens (kale, spinach, fresh nettles) and cook for just other 5 minutes.

12. Stir in 1-2 cans coconut milk (optional).

13. Enjoy :)

Broth Base 3

My favorite for chili! And any Southwest or Mexican style soups :)

1. Sauté your aromatics in olive oil—onion, carrots, celery, etc.

2. Add a whole head (yes, a whole head) of minced and rested garlic. 

3. Add ¼ cup chili powder, ¼ cup oregano, and 1 tablespoon cumin. You can add turmeric to taste for an extra boost.

4. If you’re adding other veggies that need sautéing, add them now.

5. Add 4-6 cups water and bring to a boil.

6. While water is coming to a boil, add

   • 3 slices astragalus

   • 1 slice reishi (if your slow cooking, you might want to take this out earlier, as it can get bitter)

   • ¼ cup dried nettle (if you have frozen or fresh nettle, add it closer to the end)

   • ¼ cup cat's claw bark in a muslin bag (if you have powdered cat’s claw, add less and directly to the broth)

   • A few bay leaves

7. Stir in precooked beans, if using, or dried and soaked beans if slow cooking.

8. Simmer for about an hour, or slow cook all day.

9. Remove the astragalus, reishi, cat’s claw, and bay leaves

10. Stir in greens (kale, spinach, fresh nettles) and cook for just another 5 minutes.

11. Enjoy :)

These bases can also be strained to make a pure broth for sipping or freezing.

Happy healthy eating and drinking! Be sure to subscribe for more healing recipes.

Love & Libido—Rituals and Recipes for Valentine’s Day

Look. I get it. When you’re single, Valentine’s Day can feel like a sucky reminder of your “I’m going to be alone forever” status. And even when you’re in a relationship, the pressure to have a ridiculously romantic evening can seem more stressful than fun. And that’s not even going into the somewhat dark origins of Valentine's Day . . . 

Still, Valentine’s Day has always been one of my favorite holidays. Even when I was single (and let me tell you, I was pretty consistently single for most of my adulthood), I would treat myself to flowers and dark chocolate, take long and luxurious baths, and practice gratitude for all the ways love already showed up in my life. 

LOVE in all its forms is an expression of divinity we can all use more of. And SENSUAL PLEASURE is one my favorite perks for coming into a human body. For me, Valentine’s Day is both a reminder and an excuse to fully indulge in some love-and-libido-centric alchemy. 

Whether you’re looking forward to an evening with your honey or feel suuuper single right now, intentionally tending to your own sensuality and heart helps shift your vibration so you can experience and attract more love and pleasure into your life. 

Read on for a sensual self-care ritual and some easy DIY aphrodisiac recipes . . .

sacred Self care Ritual for valentine’s day

I love to spend a few hours dedicated to sensual self care on Valentine’s Day, but I know that taking this much time out of your day isn’t always an option. As always, pick and choose the parts of this ritual that resonate, and feel free to drop or change anything that doesn’t :)

Part 1: Movement

Sensuality is all about being in your body, and what better way to get in touch with your physical body than through movement? There’s no wrong way to do this part - go with what feels right to you. A few of my favorite ideas:

• Dance — Whether you’re going old school romantic with some Marvin Gaye or D’Angelo or rocking out to your favorite dance tracks, take some time to feel the joy of being in a body that can groove.

• Yoga — Try a heart-opening or hip-opening sequence depending on your mood ;) Or check out this one-hour yin yoga for libido session.

• Workout — Get your heart pumping however you want. You’ll sweat out toxins, boost serotonin, and feel extra confident, which is essential for showing up with your full, embodied, sensual self.

Part 2: A Ritual Bath

I love to treat myself to full at-home spa sessions for special occasions. When you really take the time for this type of sacred indulgence, you send yourself the message that you’re worthy of pleasure and love—especially self-love. Incorporate some aphrodisiac ingredients and you’ll be ready for whatever the night brings ;) 

My self care spa session involves a ritual bath, a full facial, and a short meditation. Here are some basic instructions for a ritual bath . . .

10 Steps for a Perfect Ritual Bath

• Step 1 — Put on music to enhance whatever mood you want to create

• Step 2 — Run a hot bath. Turn on the water as hot as it will go and seal your bathroom. This creates a nice steamy atmosphere. The water will cool while you complete the other steps, and you can add some cold water right when you get in, if needed. 

  • Tip — The spirit of water is alive and powerful. Give thanks to the spirit of water as you run your bath and ask it to support you in whatever intentions you hold--cleanse and release blocks to love, for example, or receive a blessing from the divine feminine. 

• Step 3 —  Add bath salts. I like a cup each of sea salt and Epsom salt. If you’re using an herbal sachet or milk bath, now is a good time to add that, too.

• Step 4 — Select crystals and flowers to adorn your bath. Add crystals to both the water and decorate whatever surface areas are available. Fresh flowers and petals are wonderful to float in the water, though dried are lovely as well. 

  • Tip — Add a touch of luxury with a bath pillow and bamboo tray. I have this pillow and this tray.

• Step 5 — Light candles. You obviously need candles.

• Step 6 — Prepare your beverage of choice—an infusion of aphrodisiac herbs, a glass of your favorite wine, or sparkling water with bitters and berries. 

  • Tip — Remember to also have a giant glass of water nearby and DRINK THE ENTIRE GLASS during your bath. You will be hot and sweating in this bath, and I don’t want anyone getting dizzy or passing out. 

• Step 7 — Add essential oils, along with flower and crystal essences. Essential oils are very volatile, so in order to receive the most benefit from them, it’s best to add them right before you get in. Since they don’t dissolve in water, you’ll want to mix them into a bit of oil, milk (coconut milk is great), or more bath salts before you add them--otherwise they’ll float in blobs and potentially burn your skin. For real. 

  • Tip — Use about 6 drops of essential oils per bath. A list of aphrodisiac essential oils follows ;)

• Step 8 — Dry brush. Start from your extremities and work your way towards your heart. Dry brushing exfoliates your skin and encourages lymph flow, so if you have a brush and the time, this is a great addition to a spa session.

• Step 9 — Enjoy that bath. Grab your favorite book and beverage, make sure your music is still going, and relax. Meditate and ask for a blessing from sex-love-romance deity such as Aphrodite, Bastet, Oshun, or Freya. Let your mind drift, treat yourself to a body scrub, and allow gratitude to infuse your every cell. 

  • Tip — Shallow tub? Soak a washcloth in the hot water and place it on your chest.

• Step 10 — When you’re ready, drain the bathtub, wash your hair, and move on to whatever body oils, facial materials, and other self care you have planned. 

Part 3: A Love Note

For the final part of my Valentine’s Day ritual, I like to draw a card to receive a message about love in my life. Get your favorite deck, center yourself, and ask, “What message would be most beneficial for me to receive regarding . . . 

• Creating more romance in my life

• Calling in the perfect partner for me

• My love life in general

• How I can express more love in my everyday life

• My current relationship

• How I can increase self-love

• A loving note from the universe

• Or wisdom from the goddess you connected with during your bath

Allow this message to fully absorb into your being, and enjoy the rest of your Valentine’s Day.

Aphrodisiacs for Ritual Love

Aphrodisiacs, named for one of my patron goddesses, the great Aphrodite, enhance sexual desire and pleasure. Some work by helping us relax, while others rev us up. The following are just a few of the many aphrodisiacs you might like to incorporate into your Valentine’s Day ritual.

Aphrodite by Briton Rivière, 1902

Crystals

Place some crystals in your bath water to absorb their essences. Place the rest around the ledges of your bath and on your bath tray. You can also add crystal essences directly to your bath water.

• Rose Quartz — to open your heart and enhance feelings of love

• Garnet — for passion and physical connection

• Carnelian — for a healthy sacral chakra and creative expression

• Moonstone — for tuning into your natural cycles and enhancing connection and passion

• Lapis Lazuli — for enhancing love on a spiritual level 

• Green Aventurine — for luck in lasting love

• Amber — for spontaneous, passionate encounters

Flower Essences

Add 2-3 drops of desired essences to your bath.

• All Lilies — for connecting with the divine feminine, healthy sexual energy and expression

• Rose — for romantic love and an open heart

• Basil — to integrate sexual and spiritual energy

• Bleeding Heart — to feel unconditional love

• Hibiscus — to enhance sexuality and connection with the body

• Pomegranate — for joyful feminine expression

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Essential Oils

Add about 6 drops of essential oils to either a bit of oil or bath salts first, and add this blend to your bath once it’s fully run.

Floral essential oils open us to love on spiritual levels and enhance romantic, sexy moods. Warming and spicy essential oils can increase circulation and energy. And citrus scents add joy, ease, and playfulness. 

• Rose — enhances love and supports a balanced loving heart 

• Jasmine and Ylang Ylang— seductive, sexy flowers with a special affinity for the sacral chakra

• Patchouli — this earthy, musky scent grounds us into our sensual natures

• Black Pepper, Ginger, Cardamom, and Coriander — these spices can help spice up your sex life

• Sweet Orange — adds some playful joy

• Myrtle — sacred to Aphrodite, myrtle enhances true love and increases physical pleasure

• Lavender — melt away tension

• Sandalwood — has an affinity for the sexual centers

• Vanilla — warm, playful, and edible

These scents all go together beautifully—feel free to mix and match anything from this list to create a Ritual Bath that’s just right for you. Or, try one of the following blends…

Aromatherapy Recipes for Aphrodesiacs

An Erotic Blend — 2 drops jasmine, 2 drops ylang ylang, 2 drops sweet orange

A Sensual Blend — 2 drops rose, 3 drops patchouli, 1 drop ginger

A Loving Heart Blend — 1 drop rose, 3 drops lavender, 2 drops bergamot

A Balancing Blend — 3 drops lavender, 3 drops geranium

A Spicy Blend — 2 drops cardamom, 1 drop vanilla, 1 drop rose, 1 drop patchouli

A Stress Relief Blend — 3 drops grapefruit, 2 drops ginger, 1 drop ylang ylang

Bonus

Make a sensual body oil to go with your bath. 
Add 6 drops of your essential oil blend to 1oz (about 6 tsp) carrier oil. Good carrier oils for a massage oil are jojoba, sweet almond, and apricot kernel. But just about anything in your kitchen will work—no doubt the Greek Goddess Aphrodite anointed herself with good old olive oil ;)

May your Valentine’s Day bring you love and pleasure!

A DIY Essential Oil Travel Kit

I consider myself to be a pretty well-seasoned traveler, with nearly 40 countries and 6 continents under my belt. Over the years, I’ve refined my packing list, and I’m sharing my aromatherapy secrets here!

In order to cover as much as possible and still pack light for travel, you need multi-taskers! I’ve chosen 3 multi-tasking essential oils that just about have you covered for the following travel issues…can you guess what they are?

• Boosting your immune system

• A disinfectant

• Cuts, scrapes, and bites

• Rashes, bruises, and sunburns

• Sore muscles and poor circulation

• Headaches

• Anxiety, stress, and insomnia

• PMS & jet lag, depending on the circumstances

• Insect repellent 

• Digestive issues

• Smelling good and feeling good ;)

Read on for my top three essential oils—plus recipes!

Before we begin, important notes on safety: 

1. As a rule, you should never use essential oils “neat”—or undiluted—on your skin. However, the following three oils are generally safe to apply undiluted on occasion—but only in small amounts (think 1 drop), and only for a limited time, and only on adults. 

2. Excessive use of undiluted essential oils—even the generally safe ones here—can lead to sensitization over time. This means that you could be using an oil with no problems for quite awhile, and then one day have a terrible reaction from seemingly out of nowhere. Plus, sensitization lasts. If it happens to you, you’ll have to say goodbye to one of your favorite oils, perhaps permanently.

3. The following advice is for ADULTS ONLY. Children and animals have very different needs and tolerances. If you’re interested in more child-safe recipes or pet-safe information, let me know in the comments or contact me directly—I’ll see what I can do!

My Top 3 Essential Oils for Travel

When you’re traveling light and your liquid carry-on bag is already stuffed to the brim, you need multi-taskers! Together, the following three oils should have you covered for just about anything you need.

I recommend bringing a 1oz plastic spray bottle and a small bottle of unscented lotion with you. This will give you an easy way to dilute whichever essential oil or oil blend you need on the go.

Tea Tree (Melaleuca alternifolia)

This is my number one essential oil for travel. I actually carry a little bottle of tea tree in my purse year round. Why? Tea tree is a mega antibacterial and anti-fungal powerhouse. 

Image from Aromatics International

Physically, tea tree reduces infections, supports the immune system, and is even useful for the respiratory system. 

Emotionally and spiritually, tea tree uplifts the spirits and gives you confidence and strength.

During your travels:

• If your skin goes a wee bit crazy during travel, try dabbing a bit of tea tree oil on zits and other trouble spots.

• Use tea tree on cuts and scrapes to prevent infection. True story: I was once bitten by a stray cat on an island in Thailand. I immediately put tea tree on the bite and repeated every few hours. No infection emerged and the bite healed quickly!

• Stinky shoes? Summer travel means sweaty feet, and sweaty feet can mean stinky shoes . . . which can then lead to stinky car rides and hotel rooms. Add 10 drops tea tree to 1oz water in your spray bottle, and spray the inside of your shoes between each use. (You can also do half tea tree and half lavender for this!)

• Sore throat? Need mouthwash on the go? Mix up to 3 drops of tea tree oil in one inch of water for a gargle—just make sure not to swallow and use high quality organic tea tree. Tea tree’s antibacterial properties will kill germs, preventing illness and bad breath. (If you have extra room, there’s a recipe for a mouthwash below.)

Lavender (Lavandula angustifolia)

Lavender is a great all-around essential oil, helping with everything from bruises and scratches to relaxation and de-stressing. 

Image from Aromatics International

Physically, lavender has wonderful anti-inflammatory properties, which make it helpful for sore muscles, bruises, rashes, and other skin irritations. Plus, it’s just about the best essential oil out there for burns. Like tea tree, lavender has antibacterial properties—using lavender and tea tree together creates a powerful synergy for treating infections and wounds.

Emotionally and spiritually, lavender is soothing and harmonizing. It can help with anxiety, depression, stress, and insomnia. Plus, it works to harmonize all chakras. 

During your travels:

• New environments and time zones can make regular sleep difficult. Try dabbing a bit of lavender essential oil on the edges of sheets and pillows to help you calm down, relax, and sleep deeply. You can also mix 6 drops lavender in a 1oz spray bottle and mist your room, the bed, and even your face. 

• You can also use this mist if travel makes you anxious. Close your eyes, mist your face, and inhale deeply as needed. 

• Lavender is great for sore muscles, bruises, and other skin irritations. Mix 1 drop lavender into a generous amount of lotion and massage into your skin. (I love a bringing healing balm made of lavender and tea tree for this, too).

• Too much time in the sun? Lavender is the number one oil for burns. The mist or lotion from above will work, but aloe jelly is even better. Add 10 drops to a 1oz bottle filled with aloe for maximum relief. 

Peppermint (Mentha x piperita)

A high-quality peppermint oil is another great addition to your essential oil travel kit, as it helps with loads of jet lag symptoms. 

Image from Aromatics International

Physically, peppermint increases circulation, eases nausea, and supports the respiratory system.

Emotionally and spiritually, peppermint is energizing, uplifting, and good for mental clarity.

• Travel tummy issues? Peppermint soothes the digestive system and can help relieve nausea and flatulence. Try rubbing a bit of peppermint oil onto your belly for almost instant relief (mix 1 drop with a bit of lotion or oil in the palm of your hand). 

• Swollen ankles and sore muscles from long airplane or car rides? Massage in bit of peppermint lotion for increased circulation and tingly-good relief.

• Peppermint’s circulatory effects can also help with headaches. Rub a bit of peppermint lotion into your temples, forehead, and the back of your neck for relief. Just be careful not to get any in your eyes.

• When jet lag is giving you brain fog, peppermint comes to the rescue. Simply inhaling from the bottle will give you a good pick-me-up. I also like to rub a bit of peppermint lotion into my feet.

• Bug bites are no fun, and I’m terrible with wanting scratch mosquito bites until they’re raw, but dabbing a tiny drop of peppermint oil directly onto a bite can help relieve the itching. I find that if I put one drop of peppermint directly on a mosquito bite as soon as I notice it, and then DO NOT SCRATCH (that part is important!), then the inflammation and redness go down and the itching stops. 

The Recipes

Here are a some super simple recipes for when you have the luxury of bringing a few more items in your travel kit . . . 

Aromatherapy Sprays

To make each spray, simply combine the ingredients in a 1oz bottle and fill with water. Shake and spray!

Purification Spray

A simple, smell good spray to disinfect whatever needs disinfecting during your travels.

• 10 drops lavender essential oil

• 10 drops lemongrass essential oil

• ½ tsp vodka or witch hazel 

Uses: spray old clothes and inside bags/suitcases to keep clothes fresher longer, mist sheets and use as an air freshener, spray inside smelly shoes, clean up counters and toilet seats 

Hand Sanitizer

A natural version to take on-the-go.

• 6 drops tangerine

• 6 drops lemon myrtle

• 6 drops lavender

• ½ tsp aloe vera 

• ½ tsp vodka

Uses: spritz your hands and rub them together (no need to rinse), also great for wiping down airplane trays

Bug Spray

• 5 drops citronella

• 4 drops Egyptian geranium 

• 4 drops lemon eucalyptus

• 3 drops patchouli

• 3 drops Virginia cedarwood

• 2 drops catnip

• ½ tsp vodka or witch hazel 

Uses: pray to prevent but bites as needed (an be used as a disinfectant, too)

Lotions

Here are a few of my favorite multipurpose travel lotions. To make each recipe, fill a 1oz bottle with natural, unscented lotion leaving a bit of space at the top, add the essential oils, and shake vigorously. 

Balance Blend

This blend is supportive for jet lag, PMS, and general emotional balancing—plus, it has skin-soothing properties and smells divine. 

• 8 drops lavender

• 8 drops geranium

• 8 drops clary sage

Sore Muscles Blend

Another great all around blend, this reduces pain in sore muscles and increases circulation for swollen joints. It also can help relieve headaches when applied to the back of the neck and temples and indigestion when massaged into the stomach. Plus, it can help open the airways when you’ve caught a cold and wake you up when it’s time to get moving.

• 8 drops cypress

• 8 drops peppermint

• 8 drops eucalyptus 

Digestive Blend

Massage this into your belly for nausea and digestive support. 

• 5 drops cardamom

• 5 drops Roman chamomile

• 5 drops laurel leaf

Mouthwash

Mouthwash Stock Blend

As promised, here’s my mouthwash recipe. To use, add about 2 drops to an inch of water, then swish, gargle, rinse, and try not to swallow. Make sure to buy organic essential oils. Then, fill a 5ml essential oil bottle with:

• 60 drops tea tree

• 30 drops myrrh

• 10 drops clove

Sourcing Your Essential Oils

Wondering where to get started? 

There are a lot of great essential oil companies…and some pretty terrible ones. Choosing quality essential oils will be a post of its own. This post has my best tips!

Happy making and happy travels!

Psst — Flower essences are some of my favorite travel companions too! Check out this free guide to learn more about how amazing these little elixirs are :)

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