Healing Kitchen Episode 5 Transcript

Healing Kitchen Episode 5 Transcript
Heart-Smart Menus: Time-Tested Recipes for Cardiovascular Care
Tieraona Low Dog:

As a physician, I had a patient who I was taking care of who kept having all these bizarre chest pains and
feeling like he couldn't breathe. And he'd gone to the emergency room several times. I'd referred him to
cardiology because he was sixty-eight years old and had risk factors for heart disease. Cardiology sent
him back and said he was fine, and to just work with him on diet and managing lipids, et cetera.
So when I was sitting in that room with him and I said, "What would your heart tell me if it could speak?"
And he looked at me and he said, "My heart would say that it's been broken since my wife died." And I
just sat with him. I realized that his heart was speaking; it's breaking, it's hurting. And he doesn't really
know how to even talk about that because he'd been married forever and his best friend died. And
because also he was a stoic man, he felt like he wasn't free to just cry and weep about how alone he
was, and loneliness breaks the heart.
Nick Polizzi:
Hi, and welcome back to the Healing Kitchen series. In tonight's Episode Five, we are going to uncover
time-tested foods and remedies for what ancient Chinese physicians refer to as the "emperor organ."
I'm talking about the hardest working muscle in the human body—your heart.
Did you know that heart disease is a leading cause of death in the modern world? And get this: the
science is indisputable that most heart challenges are lifestyle-driven—not purely genetic—and can be
prevented by limiting our intake of the wrong substances while upping our consumption of nutrient-
dense, plant-based ingredients. In other words: medicinal foods.
Think you're in the right place to get some culinary love for your heart center? You bet you are! Our
experts are going to share some time-tested foods and incredible herbal remedies that will strengthen
your cardiovascular system and build healthy blood as well. Let's get things pumping.
Jacqui Wilkins:
Heart health and cardiovascular health, in general, I feel is such a big topic and a really important one
right now for so many different reasons. If we just kind of look at grief and all of the grief that so many
of us are carrying as a collective and as individuals, of course, that impacts our hearts. Sometimes, we
just think of our emotions as being separate and that they don't necessarily impact our bodies or that
they may impact temporarily.
But when we're carrying so much heartbreak, loss, grief that impacts our hearts, that impacts our heart
health. When we experience loss, sometimes we can actually experience inflammation in the heart.
Having a smooth, functioning cardiovascular system is important for all of the organs in our bodies so
that they receive the nourishment, the oxygen, the red blood cells, the nutrients that they need as well.
Emily Ruff:
There's no wonder why, colloquially, we associate the heart with emotions. When we are feeling a
fondness for our beloved, we think about hearts and being in love. And similarly, when we have had a
devastating loss, we think about a heartbreak, and that's no coincidence. There is a
physiological/emotional connection to our nervous system within the cells of the heart.
Copyright The Sacred Science LLC 1

When I think about heart medicine, I not only think about cardiovascular function on a physical level,
but I also think about emotional support and the way that the two are tied together. For me, hawthorn
is the quintessential medicine of the heart.
Brigitte Mars:
We are standing under a hawthorn tree. Hawthorn's a member of the rose family. It's a relative of roses,
apples, peaches, plums, apricots, almonds. And you might say that when the hawthorn fruits are ripe in
the fall, they look like tiny apples. You've got three types of medicines: the leaf, the flower, the berry.
The berries, I want to collect when they're nice and red. After the first frost, you can dry them for the
winter and make tea out of them.
A lot of varieties have a big seed inside that you might want to remove. But hawthorn– good for the
heart, strengthens the cardiac force of the heart, lowers high blood pressure, even helps to comfort a
broken heart, and lowers cholesterol. What an amazing plant! If you're going to put a shrub in your yard,
why not think about something that gives you food and medicine?
Emily Ruff:
I am delighted to share with you one of my favorite herbal recipes, hawthorn and rose syrup. And it
combines two of my favorite heart remedies, both cardiovascular—heart and emotional heart—
hawthorn berries and roses. Rose, as a medicinal herb, is something that we can use in childbirth; we
can use in women's health. It's an astringent. We can use it for skin health.
There are a myriad of actions and benefits of this plant. But the one that I value the most and use the
most in my practice is rose as a nervine, as a medicine for the emotional heart. We think about the
thorns on the vine of the rose that are protecting that soft, delicate, sensuous, vulnerable flower. That is
the medicine that we get when we take rose.
And if you've ever felt grief or trauma, been through hard times in your life, it's really easy and reflexive
for us to harden up in reaction to the stresses and grief and trauma of life. But our task, our call, our
challenge as humans is to remain soft and remain sweet and remain receptive while still having a firm
boundary to stresses in life. And that's what rose gives us.
Jacqui Wilkins:
It's interesting because hawthorn and rose both have thorns, and so many of the heart medicines that
we work with have these prickles to them or those thorns. And again, that's calling in like that protective
medicine, those boundaries. It's just interesting to note that connection between hawthorn and rose.
Emily Ruff:
Now today, we have dried hawthorn berries and dried roses, which are great, and you can also use them
fresh if you have them growing in your garden. With roses, you want to just make sure—especially that
you're getting them from an organic source—because a lot of pesticides and other chemicals are often
applied to roses in commercial production. If they're dried or fresh, it's great, but just make sure that
you get them organic so they can be clean and free of toxins.
So we're going to start by adding– This is about four ounces of hawthorn to our simmering pot. I'm going
to add about two ounces or a good hearty handful of rose petals. These are some beautiful roses that

we grew at our garden in Sage Mountain. And then, I'm going to cover all of this with one quart of
filtered water.
I'm going to stir it up and then set it back here on the stovetop to simmer. Keep it on low; keep an eye
on it. Don't just walk out of the house for three hours. But we're going to let this cook down for two to
three hours so that some of this water will evaporate at the same time that the medicine from the
hawthorns and the rose petals are infusing into the water. And it smells delicious already.
We've let this simmer for a couple of hours; just pulled it off the stove. It smells amazing. Our next step
is to strain. And in my strained liquid, I'm going to add an equal amount of honey for a preservative and
to sweeten the syrup. So if I have four ounces of liquid, I'm going to add four ounces of honey, eight
ounces of liquid, eight ounces of honey.
For that reason, I love to strain into a nice Pyrex measuring cup. It's heat-resistant, and this allows me to
measure exactly how much liquid I have and, therefore, know how much honey I need to add as a
sweetener.
After those three hours or so of simmering, we ended a quart or so of water with one cup of our herbal
infusion, and so we're going to add one cup of honey to the mix. You can also use maple syrup, or you
can use sugar in this process. I love using honey even though the heat does degrade the honey just a
little bit. It has so many minerals to it, and it makes such a long-lasting preservative that it's a great base
for a syrup.
We're going to stir this all up, and I recommend keeping syrup in the refrigerator. It'll last between three
and six months. You can take this—just a shot—and a spoonful of sugar helps the medicine go down
when you're feeling sad or lonely or dealing with some grief. I like to store mine in a mason jar or in a
nice glass jar of some kind.
I'm saving a little bit to add to one of my favorite ways to take hawthorn rose syrup, which is in some
sparkling water. To a cup of water, I'm adding a teaspoon or two to taste, and this makes a lovely
refreshing beverage in the summertime or a nice mocktail in the evening and gives me that sweet,
heart-rendering flavor and medicine of the hawthorn and the rose.
Hannah Weber:
This is cranberry hibiscus. And one of my favorite things about this plant is that you can actually eat the
leaves or make tea with them. Lots of medicinal benefits with hibiscus we've got. It helps reduce high
blood pressure. It's great for the heart, and it also helps with digestion. Very high in antioxidants, and
the leaves are serrated.
Tieraona Low Dog:

There was a Tufts research group that actually did a study looking at just the tisanes or the herbal teas
of hibiscus, showing that drinking three cups a day of hibiscus over a period of six weeks had a
statistically and clinically relevant effect on blood pressure-reducing that top number—that systolic
number—which tends to creep up with age.

And there have been a number of studies in Africa where trying to use more of the medicinal plants
there instead of using pharmaceuticals is important because of cost. Their studies have shown that
hibiscus is as effective as a low-dose ACE inhibitor, so a whole array of things we can do that are
beneficial for the cardiovascular system and the heart.
Mileen Patel:
We're going to make a morning oatmeal breakfast. It's a great way for me to sustain my energy
throughout the course of the whole day without any crashes or anything like that. And I feel like I have a
lot of nourishment to start the morning too. I start with about half a cup of oatmeal and about a cup of
water. If you're going to have the nuts like the almonds, the walnuts, and the cashews, then you might
want to add a little bit more, so a little more than a cup. And the water's already hot; we're just going to
get it to a boil and then throw that in there.
Emily Ruff:
Oats as in oatmeal and oats, the grains come from the Avena sativa plant, and the oatmeal that we
might make in the morning for breakfast or bake into some cookies or a casserole is rich in lots of
minerals and mucilage, a compound that is soothing. And by itself, oats as the grain are wonderful for
our cardiovascular system and for our nervous system.
Ashley Koff:
First thing that I want to say is that all oats are not created equal, or maybe I should say they are actually
pretty much created equally, but what's done to oats is not the same. We really need to look in when
we start seeing oat butter and oat milk and all these different oat beverages because you can be getting
a little bit of oat and a lot of sugar, or a lot of the oat could have things extracted from it.
And what makes oats so good for us is in those whole oats, they're really important compounds. Things
like beta-glucans and fiber that are healthy to support heart health. Really helpful from a gut health
standpoint helps us for a little bit more sustained release of energy because even though they provide
sugar, that fiber is also slowing down that energy.
Mileen Patel:
All right, so now that the water is boiling let's add in our oatmeal and the nuts. I kind of put all of them
in together all at once and just slide these right in all at the same time.
And then we're just going to let this stir. Once the water's boiling, you can kind of turn it down to
medium or a simmer. That way, it doesn't cook too crazy. But it's only going to take a few minutes for
this to cook. As this is simmering, you're just waiting for the water to go down where you can't really see
it anymore, and that is going to take about a couple of minutes
And you know what? While this is heating up, we'll leave the spoon in there. We're actually going to be a
little productive and cut the banana at the same time. I like to dice it, and that way, you get an even
distribution of sugar and flavor. Take a peek at your pot. Most of the water is almost boiled off now, and
it's kind of turning into the usual oatmeal mush, which is great.

At this point, I'm going to add a teaspoon of ghee. You can also add a tablespoon of butter. I just prefer
the flavor of ghee, the way it mixes with the salt and the spices. I'm going to add a teaspoon of it.
Emily Ruff:
Ghee is clarified butter, and it's a wonderful, simple-to-make recipe that can add lots of healthy fats to
your cooking in a way that's really easy to digest. Ghee is really high in vitamins E, A, and K, fat-soluble
vitamins, and also essential fatty acids like butyric acid, which are really good for skin health, and heart
health, and reproductive health.
Mileen Patel:
Now that we've added the ghee, I'm actually going to start putting in the salt and the spices. This is a
little pinch of salt. It's maybe a couple pinches of cardamom and three or four pinches of cinnamon. I
just love the flavors of it, so I'm just going to push it all in.
And I put them in around the same time as I put the ghee in so that all of it kind of mixes together. And
it's starting to smell great. I'm going to turn the heat down even more. You just need to give it a couple
stirs, and then you can actually put the bananas in at the same time. We're going to slide the bananas in.
We're only going to stir this for about thirty seconds.
One of the best aspects of the oatmeal is not necessarily the ingredients but the fact that I used this
wooden spoon that was given to me by, in a way, our spiritual godfather in our family who had actually
connected or reconnected us with my grandmother after she had passed. He was a medium. Through
the messages that came through, he said, "This spoon is going to come into your life." And lo and
behold, this little spatula—wooden spoon—came into his life.
At some point, he gave that spoon to my mother, and now my mother gave that spoon to me. The
oatmeal is a great way for me to start my day with a little bit of relaxation, no stress, add some
nourishment, and a way for me to reconnect with my grandmother.
Now that this has been mixing just for thirty seconds or so, I'm actually going to cut the heat because
the bananas are cooked. There we go, starting to smell great, and we're kind of ready to plate it. Let's
just get our oatmeal out onto the plate, out of the bowl.
Now we're just going to toss in a little bit of coconut, get a little crunch on top, and then toss in a little,
little bit of flax for some extra fiber and a little extra flavor. And with that, we can start to have a bite of
our oatmeal.
Tieraona Low Dog:

When we look back across history and also even currently with great systems of medicine, we find that
the heart was really the core or the center. Imagine several thousand years ago when there weren't
hospitals and doctors and things like this—fifteen, six thousand years ago. You were vibrant and alive as
long as your heart was beating, and people knew when the heart stopped beating that people were no
longer there.
You're thinking kind of the very essence of life was the heart because that's what kept you alive. Many
also placed that the heart was sort of the seat of our soul, and some even thought that it was the heart

of our intelligence, depends upon which part of the world you're talking about. But the heart as an
organ was symbolic, metaphoric, and literal, that it was the source of life.
Alan Chang:
In Chinese medicine, the heart is the emperor. And so it said the heart is the emperor because it kind of
overlooks the entire body. The role of the emperor is actually to serve all of the people of the country.
The mandate from heaven means that the emperor's job and responsibility is to be able to take care of
every one of the citizens.
“Mandate of heaven” sounds kind of like, well, that's kind of weird, but what we're really talking about
is how can we actually live in alignment with what our own sense of purpose and sense of journey and
how we actually are engaging with ourselves and with our environment around us and those who are in
our environment. How do we allow our heart to be the one that caretakes our entire body?
Well, first in my mind, we can look at our body not only as just the skin and bones and organs and
toenails and hair like that, but is there something more? How do we take responsibility for what's
happening inside? How do we allow the heart as an emperor to actually be the way in which we're
looking at how to take care of ourselves and how to take care of everyone around us in a way that
actually allows everybody to live in harmony?
This is actually a larger part of how the cultural embodiment works in Chinese medicine. We're not
looking at each person individually only. You have to look at how we're engaged with those around us.
Again, in kind of a family usually unit and a community unit, are we looking at that? Or are we shutting
ourselves off and looking very individualized? And does that distort how we can actually be involved
with our environment, and the environment, leading also to how we are in our spirit?
Are there specific practices to help to benefit the emperor, which is the heart? Absolutely, yes, there are
so many. I'm very lucky that my grandfather taught me the Yang-style Tai Chi. At a fairly early age, I was
about fourteen, fifteen, when he first started to teach me. I was really more interested in hard martial
arts, taekwondo, karate, and he was trying to teach me tai chi. And I was like, "But how do I punch
somebody with this?"
With Tai Chi, what's inherent in the movements is the development of the internal energy, but there are
specific practices that have been utilized for thousands of years to actually be able to allow the external
core muscle skeletal structure to be able to hold the body energetics. To be able to help to move the
internal organs and move the fluids, the bloods, in which case means that there's a greater exchange of
nutrients and oxygen and CO2 out so that you can bring the nutrients into all the cells and bring all the
toxins out.
Tieraona Low Dog:

Traditional Chinese medicine and Western medicine took very different and divergent paths. We began
to dissect the human body so that we could begin to dissect them—not just animals—but be able to
understand the organs, the organ systems, kind of how things work together. In China and Asia, they did
not allow dissection. Where we became much more around anatomy and then physiology, they were
much more physiologically driven.

They looked at the human body without dissecting it and began to look for patterns and documented
patterns, documented patterns that we don't even have an alternative to in Western conventional
medicine and biomedical medicine. And, of course, the dissection and the anatomical understanding of
the human being has also revolutionized our understanding of what it means to be human.
The merging of these great medical systems would be the ideal thing. You come in, and you've got a
problem, and it's sort of like you go over here because you need TCM. No, you go over here because you
need Western medicine. Instead of it being some huge sort of discordant system, it's, "Well, we have
both, and we know that one is superior for treating certain conditions, and we know the other is
superior for treating others."
Meena Julapalli:
If we can actually integrate all of those beautiful things of knowledge that has existed for thousands of
years, if we can connect that to the advances that we've made in science, then I think that opens the
door to so much more healing.
Nick Polizzi:
Like Ayurveda, the ancient Chinese way of healing is a full lifestyle approach. Weaving together the right
foods, the right movement exercises, the right mindset, and when needed, the right physical
interventions like acupuncture. It's a lesson that no part of our life is insignificant when it comes to
addressing our heart health.
Ashley Koff:
When it comes to heart health, one of the most important nutrients and, as a result, food groups often
doesn't get any play. In particular, the dark, leafy green. And one of the reasons, just one of the reasons,
is because they're an incredible source of our B vitamins, especially folate, and folate is really important
for a process at the cellular level called "methylation."
But folate works with other B vitamins, your B12 and also with B6, to make sure that our body is not
producing homocysteine, which would be something that's considered unhealthy. It's a byproduct in our
body that we don't want to have from a production standpoint. One of the best things that you can do
from a heart health standpoint is think about ways to get in dark greens more often.
Kat Mackinnon:
We're looking at our friend Lambsquarter here, which is Chenopodium species, and it's in the same
family as spinach, which is kind of perfect way to think about it because it's like a feral spinach species.
And it's one of our– What we call a "choice edible" in relationship to wild foods. And this is something
that has a really dense amount of nutrition. When you think about spinach being this sort of superfood
or this power food, and I think of Lambsquarter as being that, but way turned up.
We have, along with really dense chlorophyll, which is so common with our leafy greens. Associated
with that chlorophyll always is a little molecule of magnesium. That's the nature of the chlorophyll as a
constituent. That's part of why it's this strong antioxidant.

April Punsalan:
And you eat it like spinach. So if you want to wilt something, if you want to add it to bread, you can
make sure you're getting a cup of dark leafy greens every day so easily with this plant. And if you're like
me and you're not a gardener or a vegetable gardener because I'm really not a vegetable gardener, I'm a
wild herb gardener, then this one's going to be good for you because you don't have to water it and you
don't have to barely do anything to it except eat it. That's it. Lambsquarter, wild spinach, some people
call it "poor man's spinach," but I don't know about that name.
WiBi Ashley:
Leafy greens are my favorite vegetables. Just being able to eat and drink chlorophyll is very instrumental
in cleaning out the body, and detoxing the body, and giving the body the nutrients that it needs. Any
leafy green, I go for it.
Brigitte Mars:
If we think about the color spectrum, green is right there in the middle, and there's only one atom of
difference between chlorophyll, which makes plants green. They have an atom of magnesium at their
center molecule, and that corresponds to a molecule of hemoglobin, which makes our blood red.
Hemoglobin has an atom of iron at its center molecule. Hemoglobin and chlorophyll are so close. We
could think of chlorophyll as being like plant blood.
What we know about chlorophyll is that it helps our bodies better utilize oxygen. It also helps us to be
more disease-resistant. It also promotes wound healing, and I really liked the idea that we're going to do
our best to have one salad a day and maybe one green juice a day.
April Punsalan:
I am going to show you how to make very easy Rainbow Kale Salad, sauteed. This is cooked. It is good to
eat kale raw, but you do have to massage it for a really long time. This helps to break down the leafy
tissue to make it easier for our bodies to digest, and also for those of us who are very busy and we don't
have a lot of time, it's a very fast, easy, convenient recipe.
First step that you want to do when you make the kale salad is you want to rinse the kale. And then I use
my hands. I like touching the plant, and I just use my hand and I destem it. I'm just pulling the leafy
material off of the stem, the main stem. You can cook the stem, and sometimes I do, but if you have
little ones, people might not like the stem.
I generally destem it, and getting kale into your diet will lower your cholesterol. Kale has more
magnesium and calcium than a lot of the greens you can buy, and your body needs a combination of
calcium and magnesium to absorb fully the magnesium.
Tieraona Low Dog:

And magnesium is crucial for a healthy heart. Magnesium– If you came into the hospital and you had an
arrhythmia, one of the first things I would do is hang a bag of magnesium; give you magnesium to quiet
your heart. If you're low in magnesium, you can get arrhythmias.

April Punsalan:
The next step that you want to do is you want to put olive oil into your pan. You have to coat your pan
depending on your size. It's about one to two tablespoons. Generally, what I do is I just pour the olive oil
into my pan. Then you want to turn the stove on to your medium setting because I usually have a little
bit of water left on the kale, and so I generally put the kale in before the oil gets too hot so I don't have
to hear that sizzling, popping sound.
But you're going to save a little bit of the kale because you want some of this to wilt down before you
put it all in the pan. Generally, I'll put about half a bundle of kale in in the beginning. You want to crush
two garlic cloves. You just have to use your knife and crush it, and you put it into the bottom of the pan
and the olive oil, so you get the properties of the garlic and the oil and the flavor.
Justin Booher:
Smashing garlic versus chopping it. You can take your knife, smash garlic, and that will peel the skin off.
Also, it immediately smells. Take another piece, chop it up, smell it. It will not smell as strong because it
hasn't actually released its oils. You've severed the garlic in a way by cutting it that it closes itself up or
its oils don't mix the same way with the carbs or the fats or other nutrients and minerals that are in
garlic. When you smash it, it naturally breaks in a way that all of that can take process.
April Punsalan:
Then after you do that, you have your olive oil in the pan. You have your kale, and you have your garlic.
Then you want to shred your carrots. I like to just do it right over the pan, and I just shred the carrots
into the kale as it's cooking, and I do one carrot. You could do two. These are big carrots. It depends on
the size of your carrot, right?
This is like making wilted spinach, if you've ever heard of wilted spinach. We're just wilting the kale.
We're not cooking. It's a fine line. You have to pay attention; you have to be over the stove. You can't
leave it. You don't want to cook it until it's burnt or crispy because you still want to keep all those good
properties. You don't want to burn the kale; you just want to wilt it.
That's good. We didn't even use the whole carrot. You just want to get about a half a cup of carrots. I
just shred it right in there. You have your stove on medium-high heat. The first time you make this, you
don't want to have it all the way high. You want to give yourself a little grace, but medium-high heat.
You're going to notice as it starts to wilt that the kale is going to go from kind of tough to more tender.
And then once that starts to happen, and you're going to smell the garlic, you want to pour a little bit
more olive oil over top.
Then you want to add the remaining amount of kale that you have, and you kind of want to do this fast
because this is a very fast dish. And once you get this down, you can cook this in five minutes, which is
why I love it. Then I'm going to put the remaining kale in here because the other kale is starting to wilt,
and it's becoming tender.
At this point, now that you have all the kale in the pan, you can add your raisins. I like to add raisins
because the kale is a little bit bitter, and the garlic is a little bit bitter. And so, if you add the raisins, it
adds a hint of sweetness. Add about a little less than a half a cup, but it really depends on how big your
kale bunch is. So just use your judgment on this. And if you don't like raisins, use cranberries, just

something sweet. Then you want to keep stirring it around until you notice that all of the kale is tender.
Then at this point, what we're going to do is because you want to season this towards the end, right
before you take it off the heat. You don't want to– We're going to add a little bit of soy sauce. You have
be super careful with the soy sauce because if you add too much, you ruin the whole flavor of the dish.
All you taste is salty.
I would start with a teaspoon. Let's do one teaspoon first, then two teaspoons, and taste it as you go.
I'm just going to lightly put it in here. I used one and a half teaspoons. You'll smell it, some of it will burn
off. That's good. You just want to get it in there. Then you want to use your rice vinegar. This is about
two teaspoons of rice vinegar. I'm going to pour this in, and then you're done. Then you can turn the
oven off.
You want to turn the oven off because the kale's already wilted, and now you just want to mix all the
flavors, and then that's it. And then you can serve it. And this is a really good dish just to make sure that
you're getting kale—dark, leafy green. You have to get dark leafy greens into your diet. It's a must, but
this is one of my favorite recipes with kale, and it's super easy and fast.
Tieraona Low Dog:

I think there's so many things that strengthen and protect the heart, and they typically are all plant
foods. Things that are very rich in reds and purples and blues, anthocyanins, procyanidins, all of this sort
of colored pigments, which we know are very important for vascular health and cardiovascular health,
helping to reduce the risk of stroke, et cetera.
It's why fruits and vegetables that are deep blue, deep rich reds and purples, those are the ones we
really want to emphasize for cardiovascular health. Look at grapes, grape skin, resveratrol. Why would
grapes? Why was wine? Why do people think that a glass of wine can be beneficial for individuals that
don't have an alcohol intolerance? Because it does have beneficial effects on lipids in the cardiovascular
system. All of the deep-pigmented colors are beneficial.
Emily Ruff:
Blueberries and blackberries help to repair tissue, epithelial tissue, and muscular tissue in the body.
They're really supportive for our gums. They're really supportive for our eyesight. They enhance the
tissue of our blood vessels. Things like blueberries, and bilberries, and huckleberries are used to improve
our eyesight—not necessarily because they do anything to our eyeballs—but because they promote the
health and they strengthen the very tiny vessels of blood that deliver blood and oxygen and nutrients to
our eyes. And by encouraging that circulation, they then enhance our eyesight and improve our
eyesight.
Jacqui Wilkins:
We're going to be making a blackberry-lemon balm syrup. First, we're going to start with our water and
just add it to your saucepan, and then you can work with whatever berries are fresh and in season. I love
working with blackberries, especially in this recipe, as we add a little bit of rose. And blackberries are
also a part of the rose family.

Picking berries is one of my favorite ceremonies and one of my favorite times of year as it really helps
me connect to who I am, to my lineage, my ancestors, as well as to the land. And it's just that abundance
and juiciness that comes through. And we're picking berries on the land. If you've ever picked
blackberries, you'll know that there requires a certain presence of our surroundings and being really
attuned to our environment as they have those thorns. You have to be really intentional while you're
picking them and in that relationship.
We're going to heat all of this up just to help release some of the juices from the blackberries; really get
that medicine. So blackberries are also a bit astringent, similarly to the rose. Next, we're going to add
rose petals, and then we add lemon balm. We add quite a bit of lemon balm as the lemon balm is really
the main plant medicine in this syrup. I really love working with lemon balm as they're very uplifting and
mood-supportive. Often, we work with them for supporting mental health if there's excess worry or
anxiety, but I also find they really bring joy to the heart.
If you look at their leaves, they're almost a little bit heart-shaped, not quite, but some of them can have
that shape to them. And they're just that really vibrant, almost emerald green. Pairing them with the
blackberry in the late summer when we may be feeling like a lot of heat, we may be spending some time
in the sun, is really beautiful as it can help to sort of reduce some of that heat and bring some cooling
medicine into our bodies.
We're going to heat this at medium heat. We don't want to bring it quite up to a boil as we don't want
the volatile oils to kind of start evaporating. You can also cover it to keep those volatile oils in. But we do
want it to be warm enough to really infuse and pull out the medicines as well as add that warmth to the
blackberries to really start to release their juices. We do this for about ten to fifteen minutes.
Kat Mackinnon:
Volatile oils tend to increase circulation; they tend to increase blood flow. If you're in a garden and you
smell the roses in the morning when it's cooler, and then you smell the roses in the afternoon when
they've been baked by the sun, they'll tend to have more in the way of aromatics to them because
they've been heated and the oils are volatilizing.
Jacqui Wilkins:
After it steeps for about ten to fifteen minutes, you can notice that the color of the blackberries just
begins to change, and the texture, they become a bit softer, and that's when you can go ahead and
mash it. Once you have a good mash, then you go ahead and just strain. And then from here, you just
want to be careful as it will be quite hot. You can see that beautiful color.
I'm just going to mash a little bit more and just press, and it smells so good too. Once you have it
pressed, we're just going to go ahead and pour into our pan or into our pot. And we just want however
much liquid that we have to be about the same as the amount of honey, or maple syrup, or sugar that
we're using. It really doesn't need to be exact either, so you just want it about a one-equal ratio. If you
have one cup, adding a cup of honey.
I love working with honey in this recipe, and we're adding it now so that it doesn't overheat so that we
keep those beautiful enzymes in the medicine and also adding some of that demulcent action and
properties because of the astringency of the rose as well as the blackberry. When we add the honey,
we're introducing some of that demulcent to bring that balance to the astringency of the medicines.

This is a full cup of honey. It is important if you're hoping to keep this for longer than a couple of days in
the fridge that you do try to get as close as you can to equal amounts as the sugar helps to stabilize and
just inhibit any sort of bacterial growth.
We're just going to stir it and let it slowly dissolve and meld with the blackberry and lemon balm and
rose, and it just smells so good, the aromatics. It's so beautiful. After the honey infuses with the
decoction, we go ahead and pour it into whatever we're storing in. Again, just being a little bit careful as
it could still be a little bit warm. It's perfect.
One of my favorite ways of working with the blackberry-lemon balm syrup after it's cooled is to make
simple herbal elixirs with either elderflower water or a sparkling soda water. And that's just really
beautiful after a long day in the sun, helping to reduce heat as well as bringing in that seasonal
abundance and connecting us to the berries and to the land.
We have our sparkling water. And then you can add however much of the blackberry-lemon balm elixir
that you like to taste. I usually do a couple tablespoons at least, as I just love the flavor so much.
Growing up, I always loved kind of making herbal potions. Sometimes, they were definitely not edible
when I was really little and would just be working with certain plants, or they didn't taste good anyway.
For a period in my life, I worked in the craft cocktail industry as I have always been so drawn to cooking
and especially to beverages. And you know, just when we have a sip of something really delicious, and
it's just that moment of hmmm and we're really present within ourselves, it's just a beautiful way of
connecting.
Mitten Lowe:
Hi, nettle! We are just harvesting a little bit of nettle or nettles, also known as "stinging nettle" or
"nettles." And you can see here that she's got all these fine stinging hairs, and nettle is really considered
the herbalist's favorite herb. And you'll often hear "If in doubt and you don't know what to give, give
nettle."
And the reason is that she is deeply nourishing. She's deeply restorative. She's deeply cleansing and a
powerhouse in that way because when you have an herb that can both cleanse your body and nourish
your body and also provide a calming effect, that's when we have the opportunity to heal.
Nettle is really wonderful to be added to any broth or any soup or any stew and significantly adds
nutrients and minerals to make it a really, really rich medicinal food.
Nick Polizzi:
Over the past fifteen years, I've filmed with herbalists all over the world. And a question that naturally
comes up in conversation is—you guessed it—"What is your favorite herb?" Between us, the most
common answer I hear is "Nettles." The connection that herbalists, especially female herbalists, have
with this mysterious yet widely available plant is part of a secret code of sorts, a language of experiential
wisdom that has been handed down from grandmother to mother to daughter for thousands of years.
Once you start working with this special plant, you will understand why some realms of ancient
medicine are best understood firsthand. Now, back to the episode.

Marysia Miernowska:
We are going to make a green, energizing, deeply nutritive latte. This is featuring our beloved nettles.
I'm going to begin making this by powdering nettles, so you actually want to have powdered nettle leaf.
And you can either buy powdered nettle leaf or you can powder it yourself very easily if you have a high-
speed blender.
And one fun thing to notice when you're drying herbs, you want to dry them away from sunlight. Herbs
don't like sunlight, and when you have them exposed to sunlight, they dry a little bit of brown, and
that's just not going to be as medicinal and potent. But on the inside here, where this bundle was
contained, we have some beautiful deep green colors, and that is the color that you want of a high-
quality dried herb.
I'm going to go ahead and destem some of these nettles. And most likely, if you're buying nettles,
they're already going to come destemmed for you, but you're still going to want to powder them.
Brigitte Mars:
An herb that I love is stinging nettles, and if you've ever touched stinging nettles, you might think, Oh,
they sting you. Who would want that in their yard? Well, you might not want to plant them right by
where the postal person goes because they do sting you, but I want you to know that that nettles sting
is actually a great remedy. There's something called "urtication" where getting stung with the nettles
actually injects you with a little bit of formic acid.
Jacqui Wilkins:
Nettle is one of my favorite plant medicines. They're just such a beautiful, abundant, vital plant. It's
funny sometimes, in the plant medicine walks or teachings like workshops that I share, inevitably
someone will mention like, "Oh, nettle stings. Always stay away from nettle." And my heart just drops
because they're such a beautiful medicine. And that's part of their medicine. That's part of their
teaching, that's part of their way of being is that they have that sting, which is, of course, medicine and
can be very anti-inflammatory.
Tieraona Low Dog:

Nettles are one of the most amazing kinds of plants because they're totally edible. But you can take
these carefully and put them in your basket and go in and then blanch them because once you cook
them, you deactivate the trichomes that contain the stuff that makes you hurt and itch. All of that is
deactivated upon drying and cooking.
And nettle is one that really moves across the spectrum from clearly just a food herb that you can eat
just like you would eat any other green to a medicinal herb, which has really identified and well-
researched effects as a diuretic treatment for enlarged prostate when you use the root, and it's just a
nutritive.
Marysia Miernowska:
I'm making the nettle leaf powder by putting the nettle leaf into my Vitamix blender, and you want
about one handful per person. So I'm going to make two servings of this green, enlivening, morning
matcha. All right, here's my nettle. And the high-speed blender is great at powdering some herbs but
not all, but it's great at powdering nettle.

Hannah Weber:
The other big use of it is it's a natural antihistamine, and that's kind of an uncommon characteristic that
you won't find with a lot of plants. But nettle has this ability to really benefit. It really helps with
allergies. I've started following the traditional Chinese medicine path of each season is associated with a
different system of the body. And we know spring. We associate spring with the liver and gallbladder
and detox. We always think of spring cleaning. It's really great to start working with those good herbs for
that system the season previously. Typically, at the end of winter, I really start– I find myself just
naturally being called to work with nettle.
Nazdira Cuevas:
Energetically, like, she teaches us about boundaries. She teaches us how to stand up for ourselves, how
to protect ourselves in a way that is not aggressive or disrespectful or it doesn't destroy, but bring things
together.
Marysia Miernowska:
Now, I'm going to add half a teaspoon of spirulina chlorella. I have these in tablet form. If I had them in
powder, that would be great, but since I have tablets, I'm going to also powder them. Spirulina and
chlorella are incredible algae that are incredibly blood-building—just like the nettle—amazing for our
circulation, very oxygenating to the blood—just like our nettle—and very energizing without any
caffeine. These are also plants that are incredibly rich in calcium, minerals, all of the B vitamins that are
so important when we're healing from adrenal fatigue, and they're actually rich in protein as well. I'm
going to powder the chlorella now.
I am going to add some matcha, and this is really an optional step. If you want to make an invigorating,
nutrient-rich green latte without any caffeine, you can skip the matcha. But if you want to add a little bit
of caffeine, you can add whatever dosage works for you. And the matcha is going to give you all of the
antioxidants that green tea has, and it also gives you this caffeine boost that stimulates metabolism and
is really incredible for mental energy, which again, really goes well with these other plants.
Now, this is a blend that already has some functional mushrooms in here, so I'm going to add one
tablespoon per person, so I'm adding two tablespoons. But if this was just pure matcha, I would add a
teaspoon per person or whatever amount works for you. I'm also going to add some lion's mane extract,
and I'm going to add half a teaspoon per person, so adding one teaspoon.
I'm now going to add hot water to our herbs, and I'm going to add about a cup. I'm going to blend it on
high, and then I'm going to add some warmed almond milk. And the almond milk really complements
this, cuts a little bit of that green, edgy taste off, and makes this a really nourishing, delicious elixir. You
can also froth your milk, which makes it delicious, and I often like to sprinkle a little cinnamon on top
when I'm serving this beautiful elixir.
Starting your day with this incredible green matcha elixir is going to give you long-lasting energy. It’s
going to give you all of the minerals, vitamins, protein that your body needs. This is the most wonderful
way to start your day. Cheers.
My name is Marysia Miernowska, and I got onto this path in both magical linear and non-linear ways. I
was born in Poland, and my grandmothers used to collect wild weeds from the cracks in concrete in

Warsaw during the Nazi occupation. And they were actually a bunch of badass, revolutionary women
who were fighting in the resistance against the Nazis.
And as a little girl, they taught me how to harvest nettles. Nettles was the first plant that I learned how
to harvest with my great-grandmother. Having my grandmothers introduce me to the plants and helping
them pick plums or harvest wild blueberries. These are things that are actually just really part of culture
in Poland and really actually in Europe and in Central and South America and in Asia, in most places
around the world.
And so I became an advocate for them and a lover of them, and really just continued to cultivate my
love for the earth and devote myself to deepening my relationship to the plants and the earth and these
folk medicine traditions of healing with the intention of making them accessible to all.
Tara Lanich-Labrie:
We separate herbalism from food, but the thing is that herbalism has always been food. I think this
separation is really a new phenomenon. When we think about even people putting maca in their
smoothies or whatever. It's like maca is a food. In Peru, people just eat maca. Granitas first had this
sandalwood syrup, and wild rose syrup poured over the top of them. That's medicine. That's always
been happening in every culture and every place in the world.
Alan Chang:
I think food is a great way to be able to interact for the culture that we're not familiar with. Not only the
food but in the experience of being in Asia, there is so much in what the person wants to serve and
wants to give. There's a difference in, "Oh, I'm doing this job because I have to, nine to five," and to
actually see that even in small stands—even in a cart in a side alley making noodles first thing in the
morning in Bangkok—their positive pride in like, "Yeah, okay, I can see that you're coming from a
Western place, that you have money, but you're sitting on this stool in this alley because it smells good.
Have some of this."
And there is that that is still present if we allow it to be given. In eating the food from places of different
traditions, delve in and see, even though it's kind of mysterious, not quite sure what's happening, eat
the food. And then after you eat the food, see if you can peek in and say hello and thank the chef. See
what the reaction is when you actually interact with the person who made the food. And just notice,
notice what happens. Notice what happens to them that you're actually wanting to meet them. And
notice how your body feels after meeting the chef. Just see.
Mitten Lowe:
We are making beet and nettle broth, one of my absolute favorites. Beet and nettle broth is actually a
family recipe that I developed with my dad, and it is so delicious. And beyond that, one of the wonderful
things about beet and nettle broth is it is simultaneously very nourishing, building to the blood, fill us up,
full of vitamins and minerals, and cleansing. Really, we're going to bring all of these ingredients together
into a beautiful, rich, bright red broth that is amazing for sipping. And it's also amazing to use as a soup
base, although I'll tell you that most often with this, people just drink it for breakfast, drink it alongside
their food because it's so yummy. It tastes like a soup.

Broth is really one of the oldest food as medicine, and it's really a combination of food and herbs. And
when we talk about this kind of ancestral way of healing, we have all, in our body, a connection to broth
because it's truly been used. As long as we have known about healing long before any of the modern
ways of trying to throw a supplement at something, that essentially, we pull all of the nutrients from
really wonderful, fresh, organic, yummy food into a liquid, and we have this beautiful elixir.
One of the stars of this delicious broth is, of course, the beet. And I just wanted to highlight here that it's
totally fine to use your kind of spent veggies. You can see that these greens are a little floppy but don't
feel like you need to throw out those old veggies. The line is if it's too old, it's been out too long, it's
moldy, et cetera. We don't want that in our broth. And we want to really use up veggies from the
garden. All of the chopped things that we were originally going to put into the trash or the compost can
go into our broth.
Tieraona Low Dog:

Beets stimulate the release of nitric oxide, which has a vasodilating effect. The vessels, the arteries, and
the veins, the arteries, in particular, become more stiff. Beets are good at any age, but especially as we
get older because of that relationship to nitric oxide.
Emily Ruff:
Beets give us anthocyanins, xanthophylls, and other flavonoids along with those vitamin C and A, zinc,
and magnesium, and potassium, and a whole wealth of nutrients that supports our blood, supports our
liver, supports our heart, and they're just tasty too. It's an amazing food that is so versatile and can be
built into lots of different recipes.
Mitten Lowe:
I want to just show you when I prep this beet, the only thing that we want to do is make sure that
they're really clean. We've scrubbed these, okay, this is nice and clean, and the piece that we remove is
right here. Essentially, these are the parts of the beet that we're not going to throw into broth because
it's just going to take up space. I'm just going to discard that. But we're going to use the stem, and we're
going to use all of the greens. And my dad always says the more stem, the more beets, the more greens,
the better, and I feel very much the same way.
And so when you put your beets in your broth, feel free to use as many beets as you want. I always
recommend in this broth to think about how big your beets are. Something like six large beets would
actually completely fill your pan, and so you don't want to have more than half of your pan filled with
beets and beet greens, but you do want about half of your stockpot to be full.
And we are going to start adding to the pot. We want all these goodies, and we start to toss these in.
And I'll throw about half of these beets in so that we know that we have about half of our pan full of
beets and beet greens. That is our food base in there. And then we're going to start filling up with these
other veggies.
Now, when I make beet and nettle broth, you can really be flexible. We just really don't want to put
cruciferous vegetables, with the exception of cabbage. And the only reason that we have to chop our
cabbage down a little bit is just that it doesn't take up too much space. Essentially, we're just chopping,
and we're tossing in, and we're starting to fill up. I love to put a leek in, and the only part that we don't

add from the leek is this end here. And then, once we get up to the green top.
Now, when you're cooking with leeks, you want to take note. Leeks could be quite dirty. I always like to
check in, and you can just chop this not-usable part. Usually, what we use on the leek is this white part.
You can just chop that not-usable part and toss it. Now, you don't need to have leeks, but if you don't
have leeks, you really need to have onion and green onion. And you can see again, we're using our older
veggies, and I'm just going to chop these in half or even quarter them because I want to have room in
our pot.
And we're just going to chop these tips off of the carrot and just coarse chop and toss them in. Just a
little bit of celery. Again, I don't want to take up too much room in my pot. So we're starting to get what
I would consider the base of this broth. And people often ask me, "Mitten, do I need to have all of these
things?" I do recommend for this really wonderful flavor profile, but if you just had these and the nettle,
it would be very delicious.
I am also going to just show the things that I do and don't put in terms of green onion. So you want to
chop the very tips off the furry parts of the green onion, and the rest of the green onion can be used in
entirety. And if you're growing onions in your garden, even if they're not small green or spring onions,
please do use the greens and broth. Toss them in your freezer, save them. They are wonderful. They
make the broth so delicious.
Next thing we are going to add is some coarsely chopped yellow pepper. Now, I always like to remind
people if there's anything in a broth recipe that doesn't work for you, just leave it out. If you're sensitive
to nightshades, leave it out. That's totally fine. You will still get a beautiful, delicious broth. Just leave the
seeds in, and I'm going to chop it just a teeny bit smaller so that it goes into our pan really well. And of
course, chopped half of a potato and of course chopped half of a sweet potato, which helps to make our
broth nice and thick.
Often, the root vegetables are much more accessible to our guts and our brains because they're a much
older version of food in terms of ancestral food. We've been eating grains a much shorter period of
time. And so those root veggies are really, really calming to the nervous system and very easy to digest,
even regular potatoes. I know potatoes have gotten a bad rap, but they're really full of nutrients and lots
of potassium. We've just been overeating them.
Justin Booher:
It's a funny thing to think about, like a root vegetable and it having a more fibrous content, even if it is
cooked down and whatnot. It helps to work out your stomach muscles inside, not your abs, in your
actual colon to get peristalsis to happen and go through your body for your stomach to process and
digest everything. And that's pretty amazing.
Mitten Lowe:
I love, love, love adding shiitake to almost all of the broths that I make. And what's so wonderful about
shiitake is they are anti-inflammatory. They're a great boost to the immune system, and they add a
really significant depth of flavor. When we add satiating flavors, it really increases our experience of
drinking broth because one of the benefits is for us to feel fully and completely nourished and satisfied.

Putting those in, and you can use fresh or dried shiitake. And then look at this beautiful lion's mane. I
just love lion's mane so much. So when we add lion's mane to broth, we get all of those nervous system
and brain and gut benefits. We've got our garlic here and again, just noting that it's totally fine to leave
the skin on. I'm going to slice this in half just to let the medicine come out. This one, the skin was already
off. Pop that into our broth. Here is our nettle, our other star of this recipe, and we are fortunate
enough to have fresh nettle, which is a real treat.
I'm just going to quick chop this. This has been chopped for a bit, so I'm actually not getting stung, but
many people that are not used to working with nettle will actually wear gloves or put a dish towel in
between their hands. I'm really comfortable and used to working with nettle, so I'll just pop that fresh
nettle in there.
If we're in a place of blood deficiency or energy fatigue or toxicity, then nettle comes in and drains that
all out, like really clearing toxins out of the blood, really cleansing out the kidneys. Of course, I love to
put nettle and beets together and add those beet greens, and all of a sudden, we get a nourishing elixir.
We've got lots and lots and lots of vitamins and minerals coming into the blood. And at the same time,
we're draining the blood and the tissues of toxins. We're creating this homeostatic place in the body
where we're nourished and cleansed.
We're also bringing in these medicinal powerhouses. We have got dried turmeric here and fresh
turmeric. I'm just going to go ahead and put the fresh turmeric in, but I want you to know that it's fine to
use either. We want to get those anti-inflammatory pain benefits. Once we add turmeric to anything,
then we know that we need to add our black pepper so that we can increase the benefits. I'm just going
to put a big scoop in there, and isn't that getting gorgeous? It's just becoming beautiful.
And ginger, as well. Again, use as much as you would like for the season. But be sure to get ginger into
this broth because it is such a dispersive herb. It really helps us drive the other herbs and the other
nutrients into the tissues. We get to get fully nourished. It doesn't get blocked in the gut, so also very,
very gut-soothing. And on here, we have some dried oregano. If you happen to have fresh oregano at
the time, that is totally fine, and it gives this broth a very, very, very mild kick and a good solid immune
boost, which we really appreciate.
A couple other really fun ingredients. One of the other things that my dad grows in his garden and I have
begun to grow is coriander. And when we let coriander go to seed, we actually get to harvest the seed,
and it's a really wonderful thing to just put into your cupboard for the season. And because he was
growing a lot, it became part of this recipe, and we realized that it added so much and was so delicious.
Coriander is also just generally great for inflammation and great for the gut.
And whenever I make broth, it's at least two bay leaves, also really good for digestion. And we put in
whole nutmeg. That is completely fine. It will just sit in there and simmer. It smells so good, and it's rare
that we actually get to use whole nutmeg. I don't recommend substituting with powdered because it
can be a very strong bitter flavor.
A couple of other things just to take note, that when we are making a vegan broth like we are today, it is
incredibly important that we add an oil. If we don't add oil, we won't actually get all of those fat-soluble
vitamins. Today, we're using both olive oil and coconut oil. When we have a good, healthy oil, we know
that we're going to increase our absorption and our overall nourishment. We really want to add our

good oils. This is a tablespoon of coconut and a tablespoon of olive oil.
And the last two ingredients we're not going to put in yet, but this is nutritional yeast. It is optional. I
very much recommend it. It really thickens up the broth and makes it richer, and it adds a lot of B
vitamins and a lot of minerals. And the same with the coconut aminos, lots of enzymes, lots of minerals,
and a really, really yummy taste. Once we simmer our broth, we will actually add those at the end.
And last but not least, we will add our Himalayan pink salt. Feel free to use any quality, non-processed,
non-iodized salt. And we really want to salt to taste, and so people have a lot of different preferences
about the amount of salt. And what I want to share is we need at least some salt because, again, we're
trying to get that mineral profile. In a good, really wonderful mineral salt, we want to add that in to start
completing that nutrition profile.
Once we pour our water in and we get ourselves simmering, then we will add these last ingredients. So
next, extremely important part of broth making, and luckily very simple, is adding the right amount of
water and the right kind of water. We want to use something that's filtered or at least non-chlorinated.
And people often make the mistake of putting way too much water in their broth, and it's a very diluted
medicine.
When we filter the top here, and you'll see that this will start to settle down. Once it starts to get hot
and the fluids come up and out, then we will fill just to the top of our veggies. We can't take out extra
water. We could always add water if we need to.
We are just going to fill, waiting for that line to come up, and it's coming soon, starting to get all those
herbs in. There it is, and it's nice and full, and you can see that it's poking over the top. We want to get
all of these ingredients in. You want your water up to the line, and you want to get your veggies in. We
want to get everything in here, and we're going to turn it on. And I'm going to keep working these
veggies and these herbs in. And before we know it, once it starts to simmer, they will all settle down.
Now, this broth—what we really want to do—is bring it up to a boil. Keep an eye on it with the lid on,
and then we want to take it to a simmer for somewhere between one to two hours. Now, when we're
talking about how long we really want to make and simmer a vegan broth, what we really need to do is
get all of the goodness from the food and from the herbs into the liquid.
Essentially, once all of our goodies become colorless and very mushy, and our broth and our liquid
becomes really, really, really rich and thick and dark, then we know that we're done. If we go in and
taste a sweet potato and it still tastes really good like a sweet potato, we actually haven't gotten all of
those nutrients into the liquid, so we want to wait for that to happen.
Also, with vegan broth, there is definitely such a thing as cooking it too long. Many people don't realize
with a vegan broth that if we leave it on the stovetop too long, it will actually be burnt, and it will be
very yucky, and I don't want that to happen to you. And then, when you know that you've spent all
those veggies, give it a good taste. And then, after that, we're going to add those final ingredients to
really finish up the flavor profile and the nutrient profile.
I really do believe that broth is magical, and I have a deep connection to my family because we make
broth recipes together. When we make broth, and when my dad and I make broth, there's a lot of joy.

He's a big inspiration to me and has been very much a part of how I've become a gardener on my own,
growing my own food, growing my own herbs, and making and coming up with recipes because he
helped me learn how to be a recipe developer, like how to create recipes on my own.
We have made our beet and nettle herbal broth. We added our nutritional yeast. Once we were done
simmering, we simmer for about two and a half hours. We added our coconut aminos, and we added
Himalayan pink salt to taste, and it is a really, really beautiful red, vibrant color. When we were
complete, we actually just put it through a fine mesh strainer and put it back into our pan, and now we
are going to try some. Let's see this beautiful color before we do anything else. Isn't that gorgeous? I'm
going to taste and tell you if it's delicious.
It's so, so, so good. I turn off my stove here. And just by seeing this color, you can tell there's no
question what's going to happen in terms of our blood. It's very rich, but you want to get in that total
amount a day so that you get all of those healing benefits. We want to soothe the gut. We want to boost
the immune system. We want to calm the nervous system. Enjoy.
Nick Polizzi:
We just covered a lot. Here's a quick recap of the recipes and remedies that we just shared with you:
Hawthorn rose syrup. A delicious heart-healing combination of two of the most widely used heart herbs
on the planet. This recipe is often used to strengthen cardiac force, lower cholesterol, and help with
blood pressure.
Morning Love Oatmeal. A beautiful food to start your day loaded with essential fatty acids and minerals
that are ideal for good cardiac function and give you a sustained energy boost.
Rainbow Kale Salad. A tasty and refreshing way to get a big dose of magnesium, something that is
absolutely essential when nourishing your heart, as well as chlorophyll, which is a mighty medicine for
blood health and overall disease resistance.
Nettle spirulina latte. All we needed to say was "nettle," and anyone watching who knows herbal
medicines probably got excited. This is a very special and nutrient-dense herb that many consider a heal-
all.
Blackberry-lemon balm syrup. Who doesn't want more oxygen to their heart and a little loving spoonful
of goodness for your blood vessels? That's exactly what the star ingredients in this sweet and refreshing
recipe will do for you.
Beet and nettle broth. Because of the Doctrine of Signatures, in other words, the fact that plants
sometimes look a lot like what they're good for, the beet has been a revered heart tonic for thousands
of years, and the science now backs its powerful benefits. Throw in an all-star like nettles and some
other goodies, and you've got a daily beverage that is good for far more than just cardio health. I hope
you took good notes.
Let's talk about what we have coming up for you tomorrow night. Episode Six is about my two favorite
topics: energy and sleep. In this episode, we'll be diving into a number of medicinal foods and remedies
that can refill our energy reserves and put our bodies back into a healthy and age-reversing sleep cycle.

We'll also be exploring a couple herbs that can provide a much-needed boost in those moments where
you need extra vitality fast. If you're over the age of thirty, this episode is a must. See you tomorrow
night.

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Heart-Smart Menus: Time-Tested Recipes for Cardiovascular Care

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good oils. This is a tablespoon of coconut and a tablespoon of olive oil.

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