We find balance in summer weather by eating foods that are bitter (cooling, moist), such as: unsweetened cacao, olives, dandelion, kale, celery, amaranth, quinoa, and millet. It is also important to take time to rest, sit in the shade, breathe deeply and absorb the green color around us.
These five herbal recipes will help you cool down, nourish yourself, and appreciate the vibrant energy of summer. Add these herbs to your food and tea to find wellness all season long.
Basil – Contains orientin and vicenin, two water-soluble flavonoids found to be powerful antioxidants and support healthy immune function. Basil is rich in volatile oils that help protect (the plant and you) against invaders
Coriander – The leaves of this plant have been cultivated and used as a culinary herb for centuries in cultures from India to Europe. The seed, coriander, has similar effects to coriander. This phytonutrient-rich herb supports healthy blood sugar and cholesterol levels. Coriander and cilantro are also rich in volatile oils.
Parsley – Rich in vitamin C, folic acid and beta-carotene, parsley helps relieve inflammation, support a healthy immune system and promote cardiovascular health. The volatile oils of parsley have been found to be rich in antioxidants and relieve the burning of insect bites and stings. It is also great at soothing common digestive complaints.
Peppermint – is a traditional cooling digestive. It relieves common symptoms of indigestion, dyspepsia and digestive cramps. Peppermint contains rosmarinic acid.
Rosemary – Contains rosmarinic acid, which supports immune and circulatory health and improves digestion. Rosemary also helps relieve inflammatory conditions.
Summer recipes:
Parsley, garlic and white bean paste
Mix in the blender:
- 3 Tablespoons of olive oil
- 1/2 teaspoon salt
- 1 teaspoon apple cider vinegar
- 1 packed cup of fresh parsley
- 3 cloves of garlic
Mix until smooth. Toss with 1 cup of cooked white beans (cannellini, soldier or navy) and serve! Store in the refrigerator for up to 4 days.
Basil and Sunflower Seed Pistou
Mix in the blender:
- 3 Tablespoons of olive oil
- ½ teaspoon salt
- 1 tablespoon lemon juice
- ¼ cup sunflower seeds Blend until smooth, then add 2 packed cups of fresh basil leaves.
Mix until smooth, then add 2 heaped cups of fresh basil leaves. Mix on highest speed for 2 minutes. Enjoy it mixed with cooked grains, on sourdough rye toast or as a garnish for a mixed carrot soup. Store in the refrigerator for up to 5 days.
Coconut-cilantro-mint chutney
Mix in the blender:
- 2 tablespoons coconut oil
- ½ teaspoon tamari/soy sauce
- 1 tablespoon lime juice
- ¼ cup shredded, unsweetened coconut
- 1 packed cup of coriander leaves
- ¼ packed cup of mint leaves
Mix until smooth.
Serve as chutney with rice and cooked lentils. Can be stored in the refrigerator for up to 5 days.
Oat-like cornbread
You need:
- 1 cup cooked oats (any kind)
- 1 ½ cups cornmeal
- 1/2 teaspoon salt
- ½ cup milk (almond, rice or cow)
- 2 tablespoons flaxseed meal
- 2 tablespoons of olive oil
- 1 tablespoon apple cider vinegar
Directions
Preheat the oven to 350 degrees. Grease a square baking dish with olive oil. Mix all ingredients together until well incorporated. Pour the mixture into a baking dish and bake for 30 minutes, or until a knife runs clean. Toppings: eggs poached in spinach; cumin-spiced pinto beans with roasted carrots.
Lambsquarter soup
lamb’s quarters, Chenopodium albumAccording to botanist and author, it is a wild vegetable that contains more calcium than any other plant studied John Kallas. It also contains a lot of protein, vitamin A and vitamin C. The leaves taste excellent both raw and cooked. As a member of the Goosefoot family, it is botanically related to spinach, as well as Swiss chard, quinoa and beets.
You need:
- 2 teaspoons of olive oil
- 2 shallots, peeled and thinly sliced
- 2 large zucchini, sliced
- 2 packed cups Lamb Quarters, rinsed and chopped
- 1 pound fresh or frozen peas
- 3 cups of water
- 1 teaspoon each: salt and freshly ground black pepper
Directions:
Heat the olive oil in a large stockpot over low heat. Add the shallots and cook, covered, until soft and translucent. Add the zucchini and fry for another 5 minutes. Add the lamb quarters and peas. Add the water and stock and bring to the boil. Reduce heat and simmer, uncovered, for 15 minutes. Add the basil. Remove from the heat and puree with a hand blender. Serve with a spoonful of rice or oatmeal.
Writer Lisa Mase is a culinary medicine coach, food writer, translator and folk herbalist living in Vermont. For articles and recipes, visit Lisa at harmonizedcookery.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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