HEALING WATERS

HEALING WATERS Hot Baths Rejuvenate Body and Mind

by Marlaina Donato

Down to our very cells, water is of ailments from inflammation to nervous the foundation of life. In the system dysfunction and skin conditions. ancient Greco-Roman world, Whether you have access to a bathtub or bathing in hot mineral springs and cool not, there are many ways you can apply saltwater was a common ritual for better these traditional practices to your own health, and spaces dedicated to baths self-care routine,” says Marlene Adelmann, were considered sacred. Stepping into herbalist and founder of the Herbal Acad a warm tub harkens back to the safety emy, in Bedford, Massachusetts. of the womb while offering abundant Whether we step into a full-body health benefits. Opting for a bath instead tub or a foot basin, water is a balm for the of a shower can not only help minimize modern spirit bogged down by informaheadaches, insomnia, menstrual cramps, tion overload and world events. “Taking depression and chronic pain, but soothe a time away in the sanctuary of warm water burnt-out nervous system. It can also en allows us to slip into a different state of liven stagnant blood and lymphatic fluids, mind and to release the energetic armor enabling metabolic waste to be carried we defend ourselves with, as well as recu out of the body through perspiration. perate and heal internally,” says Kiva Rose

“Hydrotherapy is used in many Hardin, herbalist and co-editor of Plant natural health systems for a wide variety Healer magazine, in New Mexico.

Insulin Sensitivity, Pain and Depression

A good bath can lower chronic systemic inflammation associated with osteoarthritis, rheumatoid arthritis and fibromyalgia. It can also impact how the body uses insulin. A 2018 study published in the Journal of Applied Physiology shows that immersion in hot water counters low-grade inflamma tion and increases glucose metabolism in individuals unable to exercise.

Hot baths relax muscles by promot ing blood circulation through the tissues and prompting the nervous system into a calming parasympathetic mode. Coldwater soaks—preferably in the morning— provide perks that include boosting im munity and increasing depression-zapping endorphins such as dopamine.

A Handful of Nature

The skin is our largest organ, and what we put into the bath affects us from the outside-in. Bentonite clay for detoxing and Dead Sea salts for pain are great choices. Studies going back to the 1990s show sig nificant, lasting effects of Dead Sea salts on those with osteoarthritis of the knee, as well as rheumatoid arthritis.

Fortifying the bath with Epsom salts, evaporated sea salt or Himalayan pink salt is highly beneficial. “Himalayan salt has 84 valuable trace minerals, including potassium, magnesium and sodium. It draws out toxins, cleanses the skin and helps cleanse the body energetically,” says Hellen Yuan, founder of the bath product company Hellen, in Brooklyn.

Adding bundles of fresh or dried herbs or snipping them into sachets can

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strengthen immune response and provide a welcome antidote to work-related stress. “Aromatic herbs and essential oils are inhaled through our olfactory system and make a beeline to our brains, sig naling that it’s time to relax or feel energized,” says Adelmann, who emphasizes practical common sense. “Although flowers and leaves floating in the tub make for lovely social media posts, most household plumbing cannot handle big, bulky plant material. The simplest way to add herbs to a bath is by making a super-concentrated tea.” Hardin concurs, recommendingfresh or driedlavender, flowering goldenrod tops, holy basil leaves (tulsi, Ocimum tenuiflorum) or calendula blossoms.

Sacred Waters

Baths are good medicine for both genders. “Men carry so much stress in their bodies and typically hold in a lot of tension. A good bath brew eases the muscles and replenishes the mind and soul,” says Yuan.

Bathing can be the ultimate sacred offering to the body. From her wood-fired outdoor tub at the edge of a starlit mesa, Hardin advises, “Efforts need not be expensive or time-consuming. Just focused intent will inherently return a sufficient degree of sensual ity, magic and beauty to the bath.”

Marlaina Donato is the author of Multidimensional Aromatherapy. Connect at AutumnEmbersMusic.com.

Essential Oils and Safety Tips From Hellen Yuan:Foot bathsare a great alternative to a full-body bath because of the 72,000-plus nerve endings in our feet and the six acupuncture meridian points. From Marlene Adelmann:Essential oils shouldalways be properly diluted and dispersed in oil, thick aloe vera leaf gel, Castile soap or a dispersing agent such as Solubol. Water, alcohol and hydrosol are not safe carriers, as they do not disperse the essential oils. For aromatherapy bath salts, dilute essential oils in a small amount of oil before stirring into the salt. For nut allergies, avoid almond oil.

Nourishing Additions Add Zing to Bath Waters

Organic apple cider vinegar: 1 cup to a bath to balance skin pH levels, combat yeast infections and soothe sunburn

Himalayan salt: ½ cup to bath water for acne, eczema and psoriasis

Dead Sea salts or sea salt: ½ cup to bath water for psoriasis and arthritis pain

Chamomile flowers or organic, dried rose petals: 1 extra-strong cup to bath water for relaxation and better sleepor use herbs gathered in a muslin bag or sock and steep in the bath

Ginger: ½ cup shredded fresh ginger or 1 teaspoon ginger powder to bath water for increasing the body’s chi, boosting immunity and relieving pain. Follow-up with a shower to rinse off perspiration (contraindicated in the presence of high blood pressure, diabetes or a history of heart disease)

Epsom salts: ½ cup added to the bath to fortify magnesium and boost serotonin, which can increase energy and stamina, decrease irritability and adrenaline, lower blood pressure, increase concentration and improve sleeping habits

Essential oils: 5 to 7 drops mixed well into bath salts—lavender (for nervous system support), eucalyptus or tea tree (congestion, colds, flu), geranium (adrenal and reproductive hormonal support), pine or fir needle (adrenal and nervous system support)

Marlene Adelmann’s Go-to Bath Recipes: Herbal Bath De-Stress Tea

¼ cup lemon balm leaves ¼ cup chamomile flowers ¼ cup peppermint leaves ¼ cup rose petals

Combine herbs together in a 2-quart jar. Pour 2 quarts boiling water over herbs and let steep for 15 minutes. Strain tea and discard or compost herbs. Pour tea into bath and enjoy.

Herbal Bath Salts

2 cups Epsom salt 1 cup sea salt ½ cup baking soda 2 Tbsp carrier oil 20 drops lavender essential oil

Put salts and baking soda in a bowl and combine thoroughly. Combine essential oil with carrier oil in a small bowl. Add essential oil mixture to salt mixture. Store in a glass jar for 6 to 12 months. Use 1 to 2 cups per bath.

No-Waste Garden Edibles Ways to Maximize Your Garden’s Bounty

by April Thompson

Most gardens are loaded with treats. Leaving the roses to decay after the delicious, nutritious food that first frost rather than dead-heading them goes uneaten and overlooked, yields rose hips rich in vitamin C for teas from edible greens like sweet potato leaves and jams. to flavorful flowers like tulips, marigolds and wisteria. Getting better acquainted with Tip-to-Root Eating the edible parts of common backyard plants Several common vegetables are edible from opens up a world of culinary possibilities. leaf to root, including broccoli, beets, chard With continued concerns around potential and radishes, says Josh Singer, a garden exposure to COVID-19, maximizing a specialist with the U.S. Department of Parks garden’s bounty while minimizing trips to and Recreation, in Washington, D.C., who the grocery store is an added benefit. teaches classes on “alternative edibles” from

“Food foraged from your backyard the garden. “One of my favorite recipes is a is fresher, tastier and cheaper than storehummus made with chard stalks in place of bought food,” says Ellen Zachos, the Santa chickpeas. It’s so creamy and delicious.” Fe author of Backyard Foraging: 65 Familiar Singer also cites borage, passion Plants You Didn’t Know You Could Eat. flower and squash flowers as favorite floral “There is also the novelty factor. People foods. “Unfortunately, it does mean makdon’t expect to be served a BBQ sauce ing a hard choice between having beautiful made from crabapples or a curd made flowers in your garden and eating them,” with flowering quince fruit. You simply he adds. “It can also mean the plant not can’t buy those flavors.” producing fruit or vegetables, but you can

Many plants and trees commonly hand-pollinate female flowers in the case thought of as being ornamental have edible of squash and just use the male flowers for parts. Hostas are a common one that Zach cooking. They make delicious fritters.” os loves to nibble on as much as the deer Marie Viljoen, author of Forage, do. “You can harvest at a couple stages: Harvest, Feast: A Wild-Inspired Cuisine First, when spears are poking up and the cookbook, has one tip for daylilies (Hem leaves have not unfurled. A little later in erocallis fulva) that overagressively multiply: the season, you can blanch them and put eat them. “Daylilies are nose-to-tail eating: in a stir fry or quiche, or roast them as you their tender, cooked shoots are as melt-inwould asparagus,” explains Zachos. your-mouth as leeks, and their firm, under

Roses are another multipurpose orna ground tubers are delicious snacks, raw or mental, with organically grown rose petals cooked. I like to roast them with olive oil, making aromatic additions to sweet or spicy like mini-home fries,” says the New York City forager, instructor and chef. “Their buds are juicy snacks and their open, fresh flowers are edible—and stunning in a salad—but so are the older, dried flowers, the so-called ‘golden needles’ that one can sometimes find in Chinese stores.” Viljoen cautions that a small percentage of people have a bad reaction to daylilies, and they should be eaten in moderation, especially when trying them for the first time.

Lindsay-Jean Hard, a food writer in Ann Arbor, Michigan, and author of Cook ing with Scraps: Turn Your Peels, Cores, Rinds, and Stems into Delicious Meals, points out some common fruits with ed ible greens. Strawberry greens can be used to make a pesto or flavor water. Tomato leaves can flavor a tomato sauce (sparingly, as they pack a strong taste)—a tip found in Harold McGee’s On Food and Cooking: The Science and Lore of the Kitchen.

Carrot tops and celery leaves also make great pesto, says Tama Matsuoka Wong, a New Jersey forager, chef and author of Foraged Flavor: Finding Fabulous Ingredients inYour Backyard or Farmer’s Market. While pea shoots have gotten to be a trendy item on many menus, Wong says they have long been an off-menu item at Chinese restau rants. “You won’t find it on the menu, but Chinese people eat pea shoots instead of beans all winter long, often stir fried with sesame oil, garlic and bamboo shoots.”

Many scrappy cooks know to use garden produce that fails to ripen before the season ends or bolts too soon. Singer uses unripe tomatoes to make green tomato chili, muffins and bread, whereas Hard likes working with flowers from bolted herbs and greens, including arugula, basil, chives, cher vil, kale, sage, rosemary and others. “I mainly use them as garnishes, but every year, I make a batch of chive blossom vinegar,” she says.

Leaving a plant like cilantro to bolt and flower not only feeds pollinators, but also provides free spices at the season’s end, says Singer. Simply let cilantro dry on the stalk, then gather the seed pods for home-harvested coriander seeds. Letting annuals go to seed (and saving the seeds) provides the start for next year’s food plot.

April Thompson is a freelance writer in Wash ington, D.C. Connect at AprilWrites.com.

Flower-ful Feasts

Kale Stem Hummus

Yields: 6-8 servings

1 cup dried chickpeas 1 tsp baking soda Stems from 1 bunch kale 3 garlic cloves, minced ⅔ cup tahini 1 tsp fine-grain sea salt ⅔ cup freshly squeezed lemon juice Ice water Extra-virgin olive oil for serving

The night before making the hummus, put the chickpeas in a large bowl, cover them with at least twice their volume of water and leave to soak overnight at room temperature.

The next day, drain and rinse the chick peas. Put them, along with the baking soda, in a medium-size pot over high heat. Meanwhile, fill another medium-size pot with water and bring to a boil. Add the

Stir constantly for about 3 minutes.

Add 6 to 8 cups water until the chickpeas are covered by a few inches, and bring to a boil. Reduce the heat to medium, cover the pot and simmer until the chickpeas are very tender—45 to 60 minutes—checking on them occasionally to skim off any foam on the surface.

Skim off any chickpea skins that float up as well, but there’s no need to try to remove softened by the baking soda and will blend smoothly into the hummus. the skins if they don’t come off. They were kale stems and cook until they are very tender, 30 to 45 minutes. Drain them.

Blend the kale stems, garlic and tahini in a food processor, scraping down the sides as necessary until well blended.

Once the chickpeas are cooked, drain them, add them to the kale stem mixture in the food processor along with the salt and lemon juice, and process until smooth.

Add 2 tablespoons of ice water and process until the hummus is very smooth and creamy, about 5 minutes. Add up to 2 additional tablespoons, one at a time, and process again as necessary.

To serve, spoon into a shallow bowl and drizzle with olive oil.

Note: The hummus can be stored in the refrigerator for 3 to 5 days or frozen for up to 3 months. After thawing frozen hummus, we might need to adjust the seasoning—taste and add salt and lemon juice as necessary. Also, try this hummus with other scraps like Swiss chard stalks or cauliflower cores. Follow the same cooking method as outlined, boiling until very tender, 15 to 30 minutes.

Recipe courtesy of Cooking with Scraps, by Lindsay-Jean Hard.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. This strikingly beautiful salad marries the sweet crunch of pea pods with crisp orange daylily petals and creamy cheese. Eat the flowers in moderation.

6 daylily flowers (Hemerocallis fulva) 2 cups snap peas or fresh garden peas in pods 2 Tbsp soft goat cheese (can substitute vegan cheese or leave out for a vegan version) 2 tsp toasted sesame oil 1 Tbsp aged balsamic vinegar 2 field garlic flower heads, separated

With a sharp knife, slit some of the flowers down the middle. (Remove the anthers and the pistil if following traditional Chinese preparation.) Top and tail the peapods if they have strings. Split half of them down the middle to expose the peas.

Arrange the peas and flowers on a plate. If using cheese, crumble and scatter across the salad. At this point, the salad can be covered and chilled to make it ahead of time.

To serve, drizzle first the sesame oil, then the soy and balsamic vinegar, across the top. Finish with the field garlic flowers. Serve within 10 minutes.

Recipe and photo courtesy of Forage, Harvest, Feast: A Wild-Inspired Cuisine by Marie Viljoen, (Chelsea Green Publishing).

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Daylily and Zucchini Curry with Sweet Potato Shoots

This comforting vegan curry sings with the flavors of summer’s vegetables, herbs and garden scraps.

Yields: 2 servings

2 Tbsp avocado oil 3 Tbsp microplaned or very finely chopped fresh ginger 2 heads green garlic and cloves, separated 3 mature garlic cloves, crushed fine 1 can coconut milk 2-3 Tbsp fish sauce (or soy) 2 Tbsp lime juice 1 Tbsp thinly sliced fresh turmeric rhizome ½ cup chopped green garlic leaves 1½ cups cubed butternut squash 2 lb baby zucchini or older ones cut into chunks 8 dry daylily flowers 4 fresh daylily flowers (Hemerocallis fulva), anthers and pistil removed 8 daylily buds 1 makrut (Thai lime) leaf, sliced thinly 1 tsp chile flakes or a large fresh chile, chopped 2 cups loosely packed tender sweet potato shoots 4-6 sprigs Thai basil

In a wide skillet that can accommodate the zucchini in a single layer, heat the oil over medium heat. Add the ginger and all the garlic.

Cook for a couple of minutes, stirring so it doesn’t stick. Add the coconut milk, fish sauce, lime juice, fresh turmeric,

green garlic leaves and dry daylily flowers. Increase the heat to high. When the liquid boils add the butternut and enough water to bring the liquid just over the vegetables. Cook covered, at a simmer, for 10 minutes.

Remove the lid and add the zucchini, the rest of the daylilies, the lime leaf and the chile. Cover and cook for another 10 minutes.

Remove the lid, increase the heat and cook at a gentle boil for 10 to 15 more minutes. The sauce will reduce and concentrate in flavor. Taste for seasoning and add a little more fish sauce or lime if necessary.

Stir in the Thai basil and the tender sweet potato shoots and cook until they have wilted into the sauce, about 4 minutes. Serve in shallow bowls.

Recipe and photo courtesy of Marie Viljoen.

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