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Laid Out In Lavender by Lorene Sauro, RHN

One suggested meaning for the old expression laid out in lavender is: 'show something in the best possible light' so lets do that with this versatile herb. This hearty, fragrant plant is quite easy to grow. There are many varieties and the key is to pick the one that is best for your soil in your area. As a testament to its health properties, it lasts well into the fall. Even frozen in the dead of winter, it can still be harvested for use in the kitchen. So are there health properties for this historical pant? Lavender has been in use for over 2500 years. Traditionally, it was used to help ward off infections. During the Great Plague in London in the 17th century, people would wear a bunch of lavender attached to each wrist as protection from the disease. In 16th century France, lavender glove-makers, who were licensed to perfume their gloves with lavender, did not contract cholera. Is this just myth or folklore? Apparently not, as recent studies have focused on lavender for its antibacterial and antiviral properties. A more common use for most of us is scented pillows. Again, this is a traditional use for Continued on page 3

Issue 17 June 2012

Inside this Issue

Laid Out In Lavender Sour/Sweet Cherry Cream Soup Lavender Lemonade Parsley, Sage Rosemary and Thyme

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Sour/Sweet Cherry Cream Soup with a Healthy Twist by Flora Zorn, RHN
The summer season is getting closer, and this recipe is a great variation to gazpacho (a favourite seasonal cold soup). Originating from my home country Romania, this version includes suggestions to help those with food sensitivities enjoy it too. Get the kids involved and they will enjoy the job of pitting the cherries. When I was a child, as much of the fruit went in the tummy before the soup was even started...and perhaps the 80 (raw)/20(cooked) rule was observed naturally, after all. The fun came from getting our fingers, cheeks and lips painted by the juice. From green and red salad recipes to the wonderful warm or cold soup, cherries, both sour and sweet, are amazingly versatile (not to mention, they are wonderful in desserts... and make a delicious wine). Sour cherries have antiinflammatory properties, and are anti-microbial, antispasmodic, diuretic, purgative and astringent. The juice of the fresh fruit can be used as an expectorant remedy in upper respiratory infections, and as an antipyretic in colds and bronchitis (a common infection that is caused by bacterial buildup/ inflammation in the windpipe, and can cause airway obstruction). There is evidence of the positive effect of pure cherry juice in epilepsy and on the nervous system. Cherry juice (whole or diluted) works quite effectively on pathogen bacillus coli and dysentery, which perish in an hour. Sour cherry juice is recommended in liver diseases.

Dont 4 Overload Your Wheelbarrow

Looking for More Ideas for Using Nutritional Herbs to Flavour Your Meals? See a Holistic Nutritionist

Sour cherry soup could be served chilled, as an appetizer or snack; it goes well with a meat-based main course, and is perfect for hot summer days. Continued on Page 2... Enjoy your love of food with food that loves you back

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Are You Sensitive to Salicylates
...Continued from page 1 Sour/Sweet Cherry Cream Soup with a Healthy Twist

The Original Version

1 kg (2 lbs) ripe sour cherries 2-3 tablespoons sugar lemon peel from a whole lemon 3-4 cloves 1/2 tsp vanilla 2 1/4 cups water 1 1/4 cups either 18% or 35% cream (traditionally crme frache*), Wash the sour cherries, and remove the pits and tails. Bring water, sugar, cloves and lemon peel to a boil. Add the pitted sour cherries, bring to a boil again and then turn to low and simmer 15 minutes. Remove from the heat and let sit for another 15 minutes. Add vanilla and let it cool covered with a lid. Once it reaches room temperature, add the crme frache, and refrigerate until ready to serve. Use crme frache for the soup when using sour cherries and Mediterranean yogurt or kefir for Sweet cherries. *Crme frache is a cream soured with bacterial culture containing about 28% butterfat and with a pH of around 4.5. It is less sour than sour cream, is not as thick and has a higher fat content. European labeling regulation disallows any ingredients other than cream and bacterial culture. For variation: Use organic orange or mandarin peel (white part removed) cut in tiny cubes instead of lemon peel.

The New Version

1 kg (2 lbs) ripe sour cherries 2-3 tablespoons maple syrup lemon peel from a whole lemon 3-4 cloves pinch of cinnamon (in the bowl) 1/2 tsp organic vanilla water (about 500 -700 ml) 3-5 tablespoons of Brown Rice Bran and Germ Powder 1 tbsp coconut oil or coconut Wash the sour cherries, and remove the pits and tails. Bring the water, cloves and lemon peel to a boil. Add the pitted sour cherries, bring to a boil again and then turn to low and simmer 15 minutes. Remove from the heat and let sit for another 15 minutes. Add vanilla and let it cool covered with a lid. Once it reaches room temperature, add the Brown Rice Bran and Germ Powder (to taste, and to achieve the desired consistency), and refrigerate until ready to serve. Add a teaspoon to a tablespoon of coconut oil in bowl. Top with fresh mint. The new version contains fat-burning medium-chain triglycerides from the coconut oil and a good source of soluble fibre. Serve either chilled or at room temperature. Are you in a hurry? Throw the soup in the blender and add your favourite protein powder and coconut oil and voila sour cherry smoothie with nutrients to help burn fat, stabilize blood sugar and help lower cholesterol.

Salicylates are naturally occurring plant chemicals with antiinflammatory properties found in foods like cherries, apricots, apples and plums. Studies show that they can help alleviate ulcerative colitis symptoms as effectively as aspirin, a chemical drug originally derived from the same plant compound. Unfortunately, like many plant chemicals, if there is insufficient good bacteria in the intestinal tract, salicylates can cause issues and damage the intestinal wall lining. Good bacteria protects the lining and also neutralizes any harmful effects naturally occurring in foods.

Medium Chain Triglycerides (MCT) MCTs are fatty acid chains with 8-12 carbon atoms. Anti-fungal caprylic acid and anti-bacterial lauric acid are two MCTs found in coconut oil. Research shows that MCTs convert better into energy than other types of fatty acids and also burn easier. Some studies show that they also aid in weight loss and thermogenesis. Coconut oil contains 56% MCTs making it the best food source for these fatty acids. Enjoy your love of food with food that loves you back

Rice Bran and Germ Powder contains the highest concentration of proteins, minerals, vitamins, fibre, phytonutrients and healthy plantbased fats of the rice plant. Add it to smoothies or mix into cereals. It can also replace a portion of the flour in muffins or bread but be sure to add extra water to compensate for the extra fibre.

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...Laid Out In Lavender continued from page 1 helping to calm restlessness and induce sleep. Studies suggest that aromatherapy with lavender may calm down the nervous system, improve sleep, promote relaxation and improve moods. A recent study found that people who received a massage with lavender oil were less anxious and in a better mood than those who just had a massage. Studies have also found that it may reduce agitation in dementia patients. Topical uses include helping to treat acne, alopecia, eczema and fungal infections. It has also been used in the treatment of headaches, nervous disorders, fatigue, muscle and joint pain. In one study, 50 patients undergoing breast biopsy surgery received either oxygen supplemented with lavender oil or oxygen alone. Patients in the lavender group reported better pain control than patients in the control group. Most of these studies have focused on the aromatherapy use of lavender oil but traditionally, it has been the flowers of the plants that have been used, especially for culinary purposes. English lavender, which is a stockier plant with a full flower (also known as True Lavender or Vera) is the only one to use for cooking as other varieties have too much camphor which can be bitter. A little goes a long way so use it to add flavour to ice cream, salads and cookies or cakes. It can be substituted for the herb rosemary in many recipes, especially breads. Brewed in a tea, it creates a nice relaxing beverage for sipping just before bed to promote a better sleep,

Lavender Lemonade
From The Okanagan
Lavender Herb Farm

Printed in: Canadian Gardening Magazine 1 cup (250 mL) fresh (tightly packed) or dried lavender buds 2 cups (500 mL) boiling water 8 cups (2 L) cold water 1 cup (250 mL) fresh lemon juice 1 cup (250 mL) raw honey Lavender stems and fresh strawberries for garnish Preparation In a non-reactive (such as stainless steel) saucepan, steep lavender in boiling water for 15 minutes; pour through a clean coffee filter. In a large pitcher, stir together cold water, lemon juice and sugar. Add lavender infusion, ice, lemon slices and fresh lavender blossoms. Serve with strawberries skewered with lavender stems.

Tips for growing lavender:

Planting lavender from seed is not easy unless you have good quality seed so buying a plant from a local farmer is better Make sure the lavender has lots of sun and the soil should be loose for good water drainage and plenty of air circulation The plants should be watered only when the soil is dry Wait for the majority of the flowers to open for a higher oil content

Parsley, Sage, Rosemary and Thyme

Growing herbs is the best way to add nutrition and flavor to your food and here are four that are easy to grow. Like lavender, they like lots of sun and good soil drainage. Sage and thyme can grow as perennials and all four last well into the late fall and can easily survive frost, making these herbs well worth planting. Parsley contains calcium, B-complex vitamins, magnesium, potassium, vitamin A, beta-carotene, vitamin C and vitamin K. It can act as a diuretic and helps remove toxins from the body. The tradition of a sprig of parsley on a dinner plate is not for decoration. Chewing parsley can help freshen breath. Large amounts of parsley should be avoided if you are pregnant. Sage is a sister herb to rosemary in the mint (Labitae) family and contains a variety of flavonoids and phenolic acids, including Continued on page 4 ... Enjoy your love of food with food that loves you back

Those who have a little patch of ground, will do well to raise the most important herbs. The American Frugal Housewife, 1833

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150 Consumers Road, Suite 210 Toronto, Ontario, M2J 1P9 info@cahnpro.org www.cahnpro.org 416.499.2660 Editor: Lorene Sauro, RHN Copy Editor: Jennifer Sexton, RHN Writers: Flora Zorn, RHN Lorene Sauro, RHN Okanagan Lavender Herb Farm

...Parsley, Sage, Rosemary and Thyme Continued from page 3 rosmarinic acid. It has antiseptic and antibiotic properties, helping it to fight infections. It contains powerful antioxidants that can help prevent rancidity in cooking oils. Rosemary contains caffeic acid and rosemarinic acid, which are potent antioxidants as well as anti-inflammatory agents and contains 19 chemicals with antibacterial action. Rosemary is one of the most studied herbs with its protective preserving benefits topping the list of its qualities. Thymes primary medicinal benefit has been for chest and respiratory problems including coughs, bronchitis, and chest congestion. It is an excellent source of iron and manganese, and a good source of calcium and dietary fiber. The phytonutrient thymol increases blood flow and may speed healing.

Dont Overload Your Wheelbarrow

In Mexico, workers only load enough materials into their wheelbarrows that they can carry with ease. Why? Because they are going to have to carry load after load all day long and maybe for years to come, so they need to conserve their energy. In our modern world, we tend to do the exact opposite. Our wheelbarrows are overloaded causing us to burn out before the day is done. The logic is that if we load up as much as we can, we will get done sooner but that never seems to happen. So lets slow down. Summer is here and we need to take some time every day to enjoy what is happening around us. Here are a few summer ideas to help you kick back and relax. Find 20 minutes to go outside every day, whether it is for a nice walk or just some contemplation time on the porch 30 minutes in the sun can boost your mood so dont always hide in the shade Take a ride to the country to buy local fresh produce at a local farm Make a plan to call a friend or family member who lives far away at least once a week and just enjoy the chance to talk to them for no particular reason Take a course learn something you have always wanted to know or do Practice some deep breathing as you drive in the car Sleep in. If you do not have to get up early, then dont Have friends over or even better, go out to dinner so no one has to cook Rent a movie or read a book you havent had time to enjoy Develop relaxation techniques that you can do everyday Find a lake or a beach and enjoy the water
CAHN-Pro is a non-profit organization dedicated to regulating and board certifying holistic nutritionists and educating the public about making healthy choices to improve the quality of their life. All our members are trained in proper research techniques and meet mandatory requirements to maintain their certification. Our members are educators, professional speakers and practitioners. When looking for a nutrition expert, be sure it is a holistic nutritionist, Board Certified in Practical Holistic Nutrition. To find a practitioner or corporate speaker in your area, please call 416-4992660 or email us: info@cahnpro.org

And the most important thing we can do is to learn to say no so our wheelbarrow is always something we can carry with ease. Enjoy your love of food with food that loves you back

For numbered references in articles found in this newsletter, please refer to www.cahnpro.org