Continuing our study of phytochemistry, the focus of this post is on the nutritional benefits of plants. Every plant needs vitamins and minerals to thrive just as we do. In turn, plants are fantastically nutrient-rich, some more than others. We’ve been told to eat our veggies because they’re good for us! All cultures cook with botanicals for taste and health. However, there are also other excellent ways to incorporate the nutritional benefits of plants. We can readily extract plant nutrients in low ethanol (<40%) alcohol tinctures, in water, and in herb-infused vinegar and honey. Let’s delve into how to extract vitamins and minerals in plants, preserve them, and utilize them in ways our loved ones will enjoy taking.
I call calcium, magnesium, and potassium the nutrient trifecta as they work so well together to keep us calm and to aid in recovery from muscle cramping and restless leg syndrome.
While we can add nutritious herbs to soups, salads, sandwiches, and a myriad of culinary delights, we do have some menstruum available to us that will extract the vitamins and minerals from plants.
Vinegar extracts are a fabulous way to get the nutrients from plants into the foods we eat. You can simply add a teaspoon to a tablespoon in drinking water, on salads or cooked greens, blended with marinades, bbq sauces, sandwich spreads, and of course, pickles.
Raw honey also contains many nutrients from the flowers the bees sipped from and made into honey. Herbal honeys are just the ticket to getting plant nutrients to our loved ones. They can be drizzled on granola and yogurt, used in no-bake brownies and herbal truffles, on cornbread, and in teas and lemonades. The possibilities are as endless as our culinary creativity.
Burdock roots (Arctium lappa) can be used in soups and stews, stir-fries, tinctures and oxymels. It contains inulin, which is a complex carbohydrate. When you make liquid extracts from burdock root, you’ll notice a white chalky substance on the bottom of your bottles. That’s the inulin, a fructan made up of chains of fructose molecules that are not digested in the small intestine. Also known as fiber, inulin travels to the lower gut, where it functions as a prebiotic—a food source for beneficial gut bacteria, making for a more healthy functioning digestive system. Inulin aids in the removal of waste and allows for more complete elimination. Yay team inulin! Furthermore, burdock contains calcium, anxiolytic glycine, iron, magnesium, phosphorus, and potassium, and is packed with healthy polyphenols.
Dandelions (Taraxacum officinale) are a superfood, in my opinion. When I look at the list of nutrients that dandelions embody, I wonder what this “weed” can’t do! Antioxidants; the trifecta of calcium, magnesium, and potassium; iron; phosphorus; selenium; and zinc are just a few of the nutrients in dandelions. Like burdock roots, the roots of dandelions contain healthful inulin. Roasted dandelion roots are a boon to those who wish to enjoy a dark, rich beverage without the caffeine jitters. Dandelion greens pesto is a favorite of my students and one we can make all spring and summer long.
Nori (Porphyra umbilicalis) is known for its carotenes, vitamin C, and vitamin B12, which is seldom found in land plants. At 28% protein, nori has more protein than sunflower seeds and wheat germ, both of which are promoted as good sources of protein for those who eat no animal products. Its nutty, sweet-salty flavor makes it a popular addition to soups and salads. It’s also fabulous on popcorn, scrambled eggs, and avocado toast!
As space is running short, let’s end with of my favorite wild plant, Nettles (Urtica dioica). Nettles are always the talk of the town for being super nutritious, being loaded with calcium, iron, magnesium, and zinc, and a plethora of antioxidants, including chlorogenic acid, pantothenic acid (Vitamin B5), and quercitin. Dried nettles are wonderful in tea and spaghetti sauce, and powdered in herbal truffles. Fresh spring nettle tincture and infused vinegar is just the tip of the iceberg of what we can create with nettles.
Really, plants contain many more nutrients than I can list in this short post. For more info on the mineral and vitamin content of individual plants, refer to Dr. James Duke's Phytochemical & Ethnobotanical Databases. Until next time, I leave you wild about plants!
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*The statements in this blog have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. We recommend that you consult with a qualified healthcare practitioner before using herbal products, particularly if you are pregnant, nursing, or on any medications. For educational purposes only.
Topics: Herbalism
Suzanne Tabert is a bioregional herbalist, author, speaker, director of herbal education at the Cedar Mountain Herb School and adjunct professor at Bastyr University. Her passion is taking students to wild places and sharing tools to engage and connect with flora, fauna, and the exquisite beauty of nature. Suzanne has been inspiring students with joy and excitement for all-natural living for over 35 years, offering an amazing platform for folks all over the world to connect with each other and with nature. Suzanne is author of Wild & Beautiful; An Herbal Encyclopedia For Naturally Healthy Skin and Quest for Calm: Herbal Empowerment for Resilient Emotional Health.
Continuing our study of phytochemistry, the focus of this post is on the nutritional benefits of plants. Every plant needs vitamins and minerals to thrive just as we do. In turn, plants are fantastically nutrient-rich, some more than others. We’ve been told to eat our veggies because they’re good for us! All cultures cook with botanicals for taste and health. However, there are also other excellent ways to incorporate the nutritional benefits of plants. We can readily extract plant nutrients in low ethanol (<40%) alcohol tinctures, in water, and in herb-infused vinegar and honey. Let’s delve into how to extract vitamins and minerals in plants, preserve them, and utilize them in ways our loved ones will enjoy taking.
I call calcium, magnesium, and potassium the nutrient trifecta as they work so well together to keep us calm and to aid in recovery from muscle cramping and restless leg syndrome.
While we can add nutritious herbs to soups, salads, sandwiches, and a myriad of culinary delights, we do have some menstruum available to us that will extract the vitamins and minerals from plants.
Vinegar extracts are a fabulous way to get the nutrients from plants into the foods we eat. You can simply add a teaspoon to a tablespoon in drinking water, on salads or cooked greens, blended with marinades, bbq sauces, sandwich spreads, and of course, pickles.
Raw honey also contains many nutrients from the flowers the bees sipped from and made into honey. Herbal honeys are just the ticket to getting plant nutrients to our loved ones. They can be drizzled on granola and yogurt, used in no-bake brownies and herbal truffles, on cornbread, and in teas and lemonades. The possibilities are as endless as our culinary creativity.
Burdock roots (Arctium lappa) can be used in soups and stews, stir-fries, tinctures and oxymels. It contains inulin, which is a complex carbohydrate. When you make liquid extracts from burdock root, you’ll notice a white chalky substance on the bottom of your bottles. That’s the inulin, a fructan made up of chains of fructose molecules that are not digested in the small intestine. Also known as fiber, inulin travels to the lower gut, where it functions as a prebiotic—a food source for beneficial gut bacteria, making for a more healthy functioning digestive system. Inulin aids in the removal of waste and allows for more complete elimination. Yay team inulin! Furthermore, burdock contains calcium, anxiolytic glycine, iron, magnesium, phosphorus, and potassium, and is packed with healthy polyphenols.
Dandelions (Taraxacum officinale) are a superfood, in my opinion. When I look at the list of nutrients that dandelions embody, I wonder what this “weed” can’t do! Antioxidants; the trifecta of calcium, magnesium, and potassium; iron; phosphorus; selenium; and zinc are just a few of the nutrients in dandelions. Like burdock roots, the roots of dandelions contain healthful inulin. Roasted dandelion roots are a boon to those who wish to enjoy a dark, rich beverage without the caffeine jitters. Dandelion greens pesto is a favorite of my students and one we can make all spring and summer long.
Nori (Porphyra umbilicalis) is known for its carotenes, vitamin C, and vitamin B12, which is seldom found in land plants. At 28% protein, nori has more protein than sunflower seeds and wheat germ, both of which are promoted as good sources of protein for those who eat no animal products. Its nutty, sweet-salty flavor makes it a popular addition to soups and salads. It’s also fabulous on popcorn, scrambled eggs, and avocado toast!
As space is running short, let’s end with of my favorite wild plant, Nettles (Urtica dioica). Nettles are always the talk of the town for being super nutritious, being loaded with calcium, iron, magnesium, and zinc, and a plethora of antioxidants, including chlorogenic acid, pantothenic acid (Vitamin B5), and quercitin. Dried nettles are wonderful in tea and spaghetti sauce, and powdered in herbal truffles. Fresh spring nettle tincture and infused vinegar is just the tip of the iceberg of what we can create with nettles.
Really, plants contain many more nutrients than I can list in this short post. For more info on the mineral and vitamin content of individual plants, refer to Dr. James Duke's Phytochemical & Ethnobotanical Databases. Until next time, I leave you wild about plants!
You may also be interested in
*The statements in this blog have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. We recommend that you consult with a qualified healthcare practitioner before using herbal products, particularly if you are pregnant, nursing, or on any medications. For educational purposes only.
Topics: Herbalism
Suzanne Tabert is a bioregional herbalist, author, speaker, director of herbal education at the Cedar Mountain Herb School and adjunct professor at Bastyr University. Her passion is taking students to wild places and sharing tools to engage and connect with flora, fauna, and the exquisite beauty of nature. Suzanne has been inspiring students with joy and excitement for all-natural living for over 35 years, offering an amazing platform for folks all over the world to connect with each other and with nature. Suzanne is author of Wild & Beautiful; An Herbal Encyclopedia For Naturally Healthy Skin and Quest for Calm: Herbal Empowerment for Resilient Emotional Health.
