The Ultimate Guide To Cruciferous Vegetables

BY CHRISTINA LIVA, MBG EDITORIAL 
MARCH 26, 2015 5:53 AM EDT

 

 

 

 

 

Cruciferous is a term that's being thrown around a lot these days when talking about vegetables that are really, really good for you. These veggies (also known as brassicas and or cole crops) are credited with everything frompotential cancer-fighting properties to detoxifying benefits and more. But what does this really mean, and which veggies, aside from broccoli, qualify?

We're breaking down our top 10 cruciferous vegetables — the ones that we think are delicious and easy to add to your daily routine and pack the most nutritional punch.

Health Benefits

• Cancer-fighting properties from phytochemicals
• Vitamins A, B-6, C, K, thiamin, riboflavin and niacin, which help with everything from bone formation, neurological health + detoxification
• Metabolism-controlling minerals such as copper and iron

How To Eat

• Serve raw in salads, over grains, with meat and fish.
• Dress minimally, with olive oil + lemon or balsamic vinegar, sea salt + fresh pepper

Health Benefits

• Omega-3s for brain function and anti-inflammatory properties
• High levels of vitamin K, a fat-soluble vitamin known for bone health and lowering inflammation
• Zinc, which helps to regulate hormones
• Antioxidant support from vitamins A and C and flavonoids

How To Eat

• Cut heads in half lengthwise and sauté in a small amount of olive oil for 5 minutes or less — season as desired.
• Slice + serve raw in salad or slightly cooked in stir-fries or other sautéed dishes

Health Benefits

• Fiber content for digestive support + cholesterol-lowering benefits
• Anti-inflammatory, pro-detox + antioxidant benefits for cancer-fighting
• B-complex vitamins linked to cardiovascular health

How To Eat

Break into florets, slice stems and either:

• Steam until just slightly cooked (about 2 minutes) and dress with sea salt + lemon or puree with bone broth for soup
• Serve raw with a favorite dressing, hummus or dip
• Use in stir-fries or other sautéed dishes

Health Benefits

• Fiber content contributes to digestive support + cholesterol-lowering benefits
• High in detoxifying + cancer-fighting glucosinolates phytonutrients
• Elements in sprouts linked to improved DNA stability

How To Eat

• Remove stems and any discolored outer leaves, then:
• Slice in half lengthwise and pan sear, cut-side down, for a few minutes until brown. Season lightly.
• Steam whole and drizzle with olive oil and lemon or tamari.
• Slice + roast or keep raw for salads

Health Benefits

• Detoxifying phytonutrients + antioxidant benefits from vitamin C + manganese lower chronic stress + risk of cancer
• Excellent source of anti-inflammatory vitamin K
• High fiber content for digestive support

How To Eat

• Process + stir fry with aromatics + tamari for fried 'rice'
• Sauté florets with coconut oil + turmeric
• Roast florets with olive oil + salt

Health Benefits

• Best of the cruciferous for cholesterol-lowering benefits by binding bile in digestive track, making it easier to exit the body
• Cancer-fighting glucosinolates support detox + anti-inflammatory systems

How to Eat

• Steam for just a minute or two and use as a lunch wrap
• Slice + sauté with chili flakes + serve with black eyed peas
• Slice very thinly, marinate in lemon + toss in salads

Health Benefits

• B-vitamin folate is key for brain development
• Fiber + protein content manage hunger + satiate
• Lutein + zeaxanthin, nutrients protect against macular degeneration

How To Eat

• Slice + sauté with olive oil and garlic
• Bake with coconut oil + sea salt for chips
• Slice very thinly, marinate in lemon + toss in salads

Health Benefits

• High-fiber for gut health
• Vitamin K for bone development + limiting neuronal brain damage
• Indoles may inhibit cancer-cell growth

How To Eat

• Braise with broth + vinegar
• Sauté with olive oil, chili flakes + lemon
• Blend with garlic, basil, olive oil + parmesan for pesto

Health Benefits

• This detoxifying diuretic increases urine production
• High levels of vitamin C and anthocyanins may inhibit cancer-cell growth
• B + C vitamins, zinc, phosphorus + high water content benefit the skin health + appearance

How To Eat

• Cut in quarters + serve with herbed yogurt + sea salt
• Slice thin + toss in salads
• Pickle in apple cider vinegar, salt + dill

Health Benefits

• B vitamins help promote healthy liver, skin, eyes + hair
• Calcium for bone, muscle + nervous system health
• Indoles inhibit cancer-cell growth

How To Eat

• Sauté sliced turnips with garlic, greens + a squeeze of lemon
• Turnip mash: simmer in milk, mash + top with chives

The Key to Happiness
I've recently been pondering what the key to happiness is and I have come to the conclusion that it's always prioritizing happiness before anything else. Every day we are born with this precious body and a new day to live, yet most of the time the average person is not always happy.  The average adult doesn't always find happiness in their job or chosen profession; every day is not always peaches and roses.  We choose the life that we live and for most people happiness is not something that they hold on the top of their priorities.  Yet if you asked that same person the simple question about what in life is most important I guarantee they will say happiness.  It's something that everyone is seeking, it's what we spend our whole lives in search for and yet we never obtain it. So what is the mystical key to happiness, how can we capture this magical emotion and keep it alive till the end of our days? The answer is so simple that it seems too easy to be true, create your own happiness for yourself and never let it go.  Make time in your every day life for the things that make you feel the most fulfilled.  Nurture your mind, body and soul and explore your core needs and once you have found what it is pencil it into your calendar as needed to maintain your personal happiness dosage.  I can't tell you exactly what it is because it is different for everyone and it is up to you to discover the depths of your inner being. No one can hold your hand and lead you to it, yet many people will introduce you to new activities, new sports like paddle boarding, new places to take your shoes off and get your feet wet with or perhaps it is as simple as taking some time to be alone and allow yourself to have a silent moment and enjoy your thoughts without interruption.  The possibilities are endless, this is the one and only life you will ever have and every second of it it just as important as the one before yet you will never be younger than you are today.  Many people who I talk about personal fitness routines tell me they will start next week and the following week it is pushed to the following week and that time never comes.  Procrastination is the ultimate goal killer and it will also prevent you from ever knowing the joy that committing to something that is good for you will create. Part of new found happiness is by taking risks and chances and venturing out of your comfort zone.  How many people do you know who say that one day they will travel, one day they sky dive or fulfill one of their bucket list items and it never happens unless they are struck by an illness when they know their days are growing shorter.  It is your time now to do the things that matter most and to live each day, each moment as if it were your last.  Ready set go!          

7 Reasons to Drink Kombucha Everyday

What is Kombucha?

Known as the “Immortal Health Elixir” by the Chinese and originating in the Far East around 2,000 years ago, kombucha is a beverage withtremendous health benefits. 

Kombucha is a fermented beverage of black tea and cane sugar that is used as a functional food.  Kombucha contains b-vitamins,enzymes, probiotics and a high concentration of acid (acetic, gluconic, and lactic), which have the following effects:

• Improving Digestion
• Weight Loss
• Increasing Energy
• Cleansing and Detoxification
• Immune Support
• Reduces Joint Pain
• Cancer Prevention

The sugar-tea solution is fermented by bacteria and yeast and is commonly known as a “SCOBY” (symbiotic colony of bacteria and yeast).

You can make kombucha yourself at home or buy it for $3-5 a bottle at most health food stores and some coffee shops. An article published in the journal Food Microbiology has established that the following probiotics make up this health elixir.

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Beneficial Probiotics in Kombucha 

• Gluconacetobacter (>85% in most sample)
• Acetobacter (<2%)
• Lactobacillus (up to 30% in some samples)
• Zygosaccharomyces (>95%)

Ultimately, this cocktail of good bacteria interact together in a unique way to produce some unbelievable health benefits for those who drink it.

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7 Kombucha Health Benefits

In the newest research published in the Journal of Medicinal Food2014, researchers from the University of Latvia say the following about the health benefits of kombucha:

It is shown that [kombucha] can efficiently act in health preservation and recovery due to four main properties: detoxification, anti-oxidation, energizing potencies, and promotion of boosting immunity.

We agree! In fact, according to research there are 5 main health benefits of kombucha.

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#1 Detoxification – The detoxifying capacity of kombucha is immense. A perfect example has been observed in its ability to counteract liver cell toxicity.

In one study, the liver cells being evaluated were protected from oxidative injury and actually maintained their normal physiology, in spite of being exposed to the toxin! According to researchers, this was “probably due to its antioxidant activity and could be beneficial against liver diseases, where oxidative stress is known to play a crucial role.”

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#2 Digestion – Naturally the antioxidant prowess of this ancient tea counteracts free radicals that create mayhem in the digestive system. However, the greatest reason kombucha supports digestion is because of its high levels of beneficial acid, probiotics and enzymes.

Extensive work has even been conducted to test kombucha’s ability to prevent and heal leaky gutand stomach ulcers. No surprise to us, it was proven to be as effective as drugs like Prilosec, which are commonly prescribed for heartburn, GERD, and ulcers.

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#3 Energy – Kombucha’s ability to invigorate people has been credited to the formation of iron that is released from the black tea during the fermentation process.  It also contains some caffeine and b-vitamins, which can energize the body.

Through a special process known as chelation, the iron released helps to boost blood hemoglobin, improving oxygen supply to tissues and stimulating the energy producing process at the cellular level. In other words, by helping the body create more energy (ATP), the ancient tea can help those who regularly drink stay energized for extended periods of time.

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#4 Immune Health – The overall effect that kombucha has to modulate the immune system is best seen in its ability to control free radicals through unbelievable antioxidant measures.

Clinically proven to decrease oxidative stress and related immuno-suppression, a powerful antioxidant known as D-saccharic acid-1, 4-lactone (DSL) has been discovered during the kombucha fermentation process that is not found in black tea alone. Also, we know the probiotics found in kombucha support the immune system.

Scientists suspect that DSL and the Vitamin C present in kombucha are its’ main secrets in protecting against cell damage, inflammatory diseases, tumors and overall depression of the immune system.

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#5 Joint Care – Kombucha can help heal, repair and prevent joint damagein a number of ways. Kombucha is loaded with glucosamines, which increase synovial hyaluronic acid production. This supports the preservation of collagen and prevents arthritic pain. In the same way it supports joint collagen it can also support collagen of the entire body and reduce the appearance of wrinkles.

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#6 Cancer Prevention – Kombucha has also been proven beneficial for cancer prevention and recovery.  A study published in Cancer Letters found that by consuming glucaric acid found in kombucha reduced the risk of cancer in humans.

President Reagan reportedly drank kombucha daily as part of his regimen to battle stomach cancer.

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#7 Weight Loss – Data from a study in 2005 showed evidence that kombucha can improve metabolism and limit fat accumulation.  Though we’ll need to see more studies before we can confirm these results, it makes sense that kombucha supports weight loss since it’s high in acetic acid and polyphenols which have in other studies been proven to increase weight loss.

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How to Make Kombucha

Kombucha is simple to make yourself, and because it can be a bit costly to buy bottled kombucha almost every day, we recommend you give it a shot.

Here is a simple recipe for making your own kombucha at home. This recipe makes about 8 cups of kombucha, but you can also double the recipe to make more and you will still only need 1 SCOBY disk.

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Kombucha Recipe

Yields: 8 cups

You will need:

• 1 large glass/ceramic/metal jar or bowl that has a wide opening. You want to avoid using a plastic jar or bowl because the chemicals in the plastic can leach into the kombucha. Look for a big jug/jar/or bowl online or in large kitchen stores and make sure the opening is wide enough to allow a lot of oxygen to reach the kombucha while it ferments.
• Either 1 large cheese cloth (which is a cloth that allows air to pass through it) or you can use a thin dish towel
• 1 SCOBY disk. You will need to purchase a “SCOBY” disk and can find one either in health food stores or online at very inexpensive prices. A SCOBY disk can be vacuumed sealed in a small pouch and shipped directly to your house for only a few dollars, while still preserving all of the active yeast ingredients.
• 8 cups of water (preferably that is filtered, but don’t people that have used tap water feel this works fine too)
• 1/2 cup organic cane sugar. *You do not want to substitute this for another kind of sugar, honey, stevia, or anything else. Yes- this is one of the few times we will tell you to use real sugar! Most of it is actually “eaten” by the yeast during the fermentation process, so there is very little sugar actually left in the recipe by the time you will consume it.
• 4 black tea bags (preferably organic)
• 1 cup of pre-made kombucha, which you can either buy or use from a previous kombucha batch that you or a friend has made.

Directions:

1. Bring your water to boil in a big pot on the stove top. Once boiling, remove from the heat and add your teabags and sugar, stirring until the sugar dissolves.

2. Allow the pot to sit and the tea to steep for about 15 minutes, then remove and discard tea bags

3. Let the mixture cool down to room temperature (which usually takes about one hour). Once it is cooled, add your tea mixture to your big jar/bowl. Drop in your SCOBY disk and 1 cup of pre-made kombucha.

4. Cover your jar/bowl with your cheese cloth or thin kitchen towel and try to keep the cloth in plate by using a tie. You want the cloth to cover the wide opening of the jar and to stay in place, but to allow air to pass through.

5. Allow to sit for 7-10 days depending on the flavor you’re looking for. Less time will produce a weaker kombucha that tastes less sour, while a longer sitting time will make the kombucha ferment even longer and develop more taste.

Usually the warmer your home is, the less time the kombucha needs to ferment. Taste your kombucha after 7 days to see if it needs more time. If you are happy with the taste, put your kombucha into smaller glass bottles (or whatever type of bottle will fit into your refrigerator) and refrigerate the kombucha for at least 24 hours to allow it to cool and finish carbonating. Once it is cooled, you are ready to drink your homemade kombucha!
*Note that as the fermentation process happens, you will notice that the SCOBY disk “grows” a second SCOBY disk. Many people call the SCOBY that you purchased and used to make the kombucha the “mother” SCOBY, and the second SCOBY that grows the “baby”. The mother SCOBY is located on top of the baby.

You can actually use the newly formed baby SCOBY to create a whole new batch of kombucha, so you don’t want to throw out the baby disk. Store the baby SCOBY in a bit of already-made kombucha in a glass jar while you are not using it, so you have it on hand to start a new batch when you want it (it will stay “active” for several weeks). Throw away the mother SCOBY once your kombucha is finished fermenting.

The recipe above is for a basic unflavored kombucha. You can try adding unique flavors like fresh squeezed lemon or lime juice, ginger root “juice” made by blending ginger and water, blended berries, fresh squeezed orange, pomegranate or cranberry juices, or many other natural and low sugar flavors.

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Kombucha Side Effects 

Most people experience great benefits drinking kombucha and have no negative side effects. However there are possible interactions and side effect symptoms to be aware, mostly in populations that already have weakened immune systems and digestive problems:

Use caution if you have a weakened immune system-

People who have compromised immunity due to certain viruses like HIV/AIDS will need to be careful about consuming kombucha, since there is always a possibility that the yeast can grow harmful fungus and bacteria that can possibly cause illness. This is especially true of homemade kombucha where contamination is more likely to happen if it’s brewed in an unsanitary environment.

Women who are pregnant or nursing-

While kombucha hasn’t been studied much at all in pregnant women, there is always concern that pregnant women should not consume alcohol or caffeine, both of which are present in kombucha in small amounts. Before more formal research is conducted showing that it’s completely safe, pregnant women are advised to air on the safe side and avoid kombucha.

Those who cannot tolerate even low levels of sugar, caffeine or alcohol-

Kombucha is brewed using black sea and sugar, which when fermented turn into alcohol is very small amounts (only about 1% of kombucha is believed to be alcohol). For people with existing diabetes, kombucha likely won’t cause much of a problem considering it is very low in sugar (about 2 grams per 8 oz.) but it’s worth being careful about and monitoring blood sugar levels and related symptoms. For those with digestive problems like IBS or anxiety disorders, the low level of caffeine in kombucha is also something to be conscious of, since caffeine can sometimes aggravate these conditions.

As you can see kombucha boasts many health benefits and you can even make it yourself for a very low cost, so you always have some kombucha within arm’s reach! So drink up for your health.

Have you ever made or consumed kombucha?  Do you consume it for the health benefits or for the taste?

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References:

• American Cancer Society. Kombucha Tea. Available at: http://www.cancer.org
• Bhattacharya S, et al. Protective effect of kombucha tea against tertiary butyl hydroperoxide induced cytotoxicity and cell death in murine hepatocytes. Indian J. Exp Biol 2011; 49:       511–524.
• Bhattacharya S, et al. Hepatoprotective properties of kombucha tea against TBHP-induced oxidative stress via suppression of mitochondria dependent apoptosis. Pathophysiology 2011; 18:221–234.
• Banerjee D, et al. Comparative healing property of kombucha tea and black tea against indomethacin-induced gastric ulceration in mice: possible mechanism of action. Food Funct 2010; 1: 284–293.
• Danielian LT. Kombucha and Its Biological Features. Meditsina, Moscow, 2005.
• Dufresne C, et al. Tea, kombucha and health: a review. Food Res Int 2000; 33: 409–421.
• Fu NF, et al. Clearance of free silica in rat lungs by spraying with chinese herbal kombucha. Evid Based Complement Alternat Med 2013; 2013:790792.
• Marsh AJ, et al. Sequence-based analysis of the bacterial and fungal compositions of multiple kombucha (tea fungus) samples. Food Microbiol 2014; 38:171-8.
• Rashid K, et al. An update on oxidative stress-mediated organ pathophysiology. Food Chem Toxicol 2013; 62:584-600
• Sai Ram M, et al. Effect of kombucha tea on chromate(VI)-induced oxidative stress in albino rats. J Ethnopharmacol 2010; 71: 235– 240.
•  Vīna I, et al. Current Evidence on Physiological Activity of Kombucha Fermented Beverage and Expected Health Effects. J Med Food 2013; [Epub ahead of print]

5 Foods and 5 Supplements to Reduce Inflammation

Dr. Amy Myers, M.D.

Inflammation is a blazing red flag in Functional Medicine. I find most conditions such as joint pain, IBS, autoimmune disorders, eczema and mood imbalances can all be tied back to inflammation. It must be traced, identified and eliminated in order to truly get to the root of these adverse conditions. Through diet experimentation with The Myers Way Comprehensive Elimination Diet and state of the art lab testing, I am able to locate the source of this inflammation and stop it from cascading into the uncomfortable ways it manifests in the body. As you get to the origin of your inflammation, these foods and supplements can help to cool off the inflammation in your body.

Foods to Reduce Inflammation

Turmeric: Curcumin, the active ingredient in turmeric, obstructs the activity of enzymes that trigger inflammation. You can add turmeric to foods such as soups and curries, or take it in the form of a curcumin supplement.

Ginger: A relative of turmeric, ginger contains powerful anti-inflammatory compounds called gingerols. It is also a potent antioxidant, preventing the oxidation of a damaging free radical called peroxynitrite. Try adding ginger to a stir-fry, or drink ginger tea.

Blueberries: Blueberries are packed with phytonutrients that can help to reduce inflammation, pain and even tissue damage from free radicals. Eat fresh, or blend into a smoothie.

Avocados: Avocados are an excellent source of monounsaturated oleic fatty acids, phytosterols, and many more anti-inflammatory nutrients. They are particularly effective at lowering inflammation of the joints, by preventing the synthesis of prostaglandin E2 in the connective tissue.

Salmon: Salmon and other oily fish are rich in Omega-3 fatty acids, which inhibit the body's inflammatory response process. If you do not eat fish or would like an extra boost in your diet, you can purchase Omega-3 supplements.
Check out my Anti-Inflammatory Smoothie with ginger and turmeric!

Supplements to Reduce Inflammation

Curcumin: Research has shown the anti-inflammatory properties of curcumin to be as effective as some pharmaceuticals, but without the negative effect of toxicity. This powerful antioxidant also supports joint health and cardiovascular function.

Resveratrol: This extract found in red-wine helps to quell inflammation, regulate the malfunctioning immune response, and protect against cancer.

Omega-3: Omega-3 fatty acids inhibit an enzyme called cyclooxygenase (COX), which triggers inflammation. Our fish oil is designed using emulsification technology that enhances absorption by the body.

Mend Vanilla Protein Powder: Ideal for patients with intestinal inflammation, this powder's blend of nutrients and amino acids helps support a balanced inflammatory response in the body.

Evening Primrose: The unrefined evening primrose seed oil supplies a concentrated dose of gamma-linolenic acid (GLA), an Omega-6 fatty acid that is commonly lacking in the diet. GLA is converted by the body into DGLA, an anti-inflammatory substance.

Dr. Amy Myers, M.D.

Dr. Amy Myers, M.D. is a renowned leader in Functional Medicine. She has helped thousands around the world recover from chronic illness through her dietary based program, The Myers Way. Her book: The Autoimmune Solution is scheduled to be released January 2015 by Harper One. Follow Dr. Myers on Facebook and Twitter, and start living your solution today. She will be hosting The Autoimmune Summit November 10-18th. This is a free summit focusing on various autoimmune conditions.

"The part can never be well unless the whole is well." 

- Plato

"The part can never be well unless the whole is well." 

- Plato

Fire Medicine – An Ancient Elixir and Shamanic Recipe

Posted by Marysia Miernowska

In the cold stillness of winter, stagnation may occur. We may feel the dampness in our bones, the cold in our hands and feet, the sluggishness in our digestion.

Our inner sun, our digestive fire, the flame of our solar plexus may be in need of some kindling. Take a moment to check in with the fire in your body.

A deficient fire may manifest as sluggish digestion, low energy, low self-esteem, and physical or emotional coldness.

A fire in excess may manifest as an overly aggressive or controlling personality, hyperactive energy, a very quick metabolism, or a need for power or to be right.

A balanced fire fuels our life with enthusiasm, will power, energy, joy, and drive to act with purpose in the world. It supports good self-esteem, warmth in personality, spontaneity, playfulness, and an ability to meet challenges with courage. Energetically, the fire in our belly is connected to the Solar Plexus Chakra.

Physically, it is connected to our digestive system. When our digestive fire is in balance it transforms food into energy for our cells, processes and removes toxins in food, destroys pathogens, hydrates the body, and eliminates waste.

Metaphorically, when our inner fire is in balance, we are able to process and digest experiences in our life, extract the lessons, and release the rest. This should be a thorough and efficient process, not one that is too rushed where the lessons are burned in a flaming fire, nor one where we hold on to undigested material allowing it to go rancid in our bodies.

Unless we have significant deficiency or excess, it is normal for us to experience fluctuations based on our social, physical and spiritual environment.

In the winter, it is particularly helpful to call on some fire medicine, to boost our immune system, warm our blood, stimulate digestion and move the fluids in our body.

The kindling needed by our inner fire in this modern day and age is no different than hundreds of years ago. Some of the oldest herbal recipes call on the power of plants that hold fire energy and antiviral, antibacterial and antifungal properties.

The legendary Four Thieves Vinegar is one of these ancient fire medicine recipes. Legend says that during the time of the plague, four thieves in Southern France looted graves for treasures. They were caught carrying a medicinal vinegar that protected them from the pathogens their crimes exposed them to.

Photo by Saewon Oh.

The extraction of warming, stimulating and anti microbial herbs in a vinegar is ancient folk medicine. Unlike harsher alcohol extractions, a vinegar extraction is food medicine – it is very safe, and can be used daily alone or integrated into cooking.

There are infinite variations of fire medicinal vinegars, another popular version being Fire Cider, coined by herbalist Rosemary Gladstar. Her recipe includes the following fresh grated or chopped plants: horseradish, garlic, onion, ginger and cayenne pepper.

Not only is Fire Cider incredibly medicinal and versatile, it is also a wonderful place to start in your medicine making adventures.

And while you can easily find thousands of recipes online, I invite you to use this opportunity to connect to a Shamanic practice of making medicine.

I share with you this medicine making challenge that I offered my apprentices as well as the beautiful photos they took documenting the magical variations they created.

A Shamanic Fire Cider Recipe

1) Begin by closing your eyes, placing your hands on your belly, and connecting to your inner fire. Reflect on the qualities of a deficient or excess fire center. Connect to your inner sun and ask yourself what it is that your fire needs. What does a balanced, beautiful, passionate, energetic flame feel like inside your belly? If your fire is in excess, this remedy could aggravate your fire and may not be appropriate for your constitution.

Photo by Danielle Krauss.

2) While in meditation, ask the spirits of the fire plants to come to you. Ask which plants want to be in your medicine. You can familiarize yourself before hand with the special qualities of some of the traditional fire herbs listed below, but ultimately, take your question to the plants and see which ones come forth. Trust that the fire plants you are most drawn to from this list are the ones offering you their medicine. You can also hold each one in your hand and ask the plant if it would like to be in your Fire Cider. (The herbal actions listed below are very abbreviated notes; each of these plants has enough medicinal properties to fill a book!)

Horseradish – Clears sinuses, decongests. Aids digestion. Moves fluids. Warming. Onion – Relieves Congestion. Boosts immunity. Anti-cancer properties.

Garlic – Heart and blood medicine. Increases circulation. Warming. Anti viral. Antibacterial. Antifungal. Stimulates immune system.

Ginger – Stimulates immune system. Anti-inflammatory. Warming. Stimulates digestion. Moves fluids. Relieves stagnation.

Cayenne or hot pepper – Powerful circulation stimulators. Antibacterial. Antifungal. Anti-cancer. Aid digestion. Lower blood pressure.

Rosemary – Increases circulation. Warming. Carminative. Aids digestion.

Turmeric – Powerful anti-inflammatory. Anti-cancer. Antioxidant. Antidepressant.

Lemons, Oranges, Grapefruit, or any other citrus – Vitamin C

Other possible ingredients: rose hips, thyme, sage, parsley, oregano, pineapple, pomegranate seeds, dandelion greens, schizandra berries, etc.

3) Create a sacred space to make your medicine. Light some candles to call in the energy of fire. Put on some music if you like, turn off your phone, and set the intention to create a magical Fire Cider!

4) Scrub or peel the roots and rhizomes (horseradish, ginger, turmeric). Grate them or chop them finely. Chop the onion and garlic. These can make up the bulk of your recipe. Mix them together in a bowl.

5) Add any other ingredients you are drawn to (the citrus, herbs, peppers, etc.) Work intuitively, allowing the quantities of each plant to become evident as you handle them.

6) Mix all of your ingredients in a bowl, using your clean hands or a spoon. Pray to the plants, ask for this medicine to be powerful, healing, transformative, and loving. Pour your intentions and prayers into your medicine. If you are making it for someone in particular, you can pray for their healing. Always give thanks to the plants for sharing their medicine with you.

Photo by Tasha Rein.

7) Loosely fill a jar with the chopped plants. Pour Raw Apple Cider Vinegar over the plant material. Make sure that all the plant material is submerged; you may have to poke it with a chopstick.

8) Unless your jar has a plastic lid, place some parchment paper under the lid so the vinegar does not touch a metal surface.

9) Label the jar with a powerful name for your Fire Medicine, listing the ingredients, the menstrum (apple cider vinegar) and the date it was created. Place it in a dark cupboard away from the sun, and shake it every so often. Or bury it in the earth for the duration of a moon cycle.

10) After 4-6 weeks or after the completion of a moon cycle, strain your medicine with a cheese cloth. Discard the plant material. Add some Raw Honey to your vinegar, to taste.

To use: Listen to your body. You can take a shot daily to ward off the cold and flu during winter months, to increase circulation, to recover from a viral, bacterial or fungal infection, to relieve congestion, to warm up your body, to stimulate digestion or to wake up your energy!

Green blessings,

Marysia Miernowska

A multilingual and multicultural devotee of Pachamama, Marysia has traveled extensively studying earth wisdom and ancient healing practices from different cultures around the world. She is the director of the California branch of The Gaia School of Healing and Earth Education and teaches workshops on herbal medicine, plant shamanism and earth magic.  You can follow Marysia on instagram @thegaiaschoolofhealingca and on facebook by liking The Gaia School of Healing and Earth Education California Branch. For more information on the Fall 2015 apprenticeships please visit www.thegreenwoman.com