Many different factors can influence our mood and overall sense of well-being. Simple things like getting enough quality sleep, eating a well-rounded selection of nutritious foods, and getting enough physical activity can make a big difference in our emotional outlook. Herbs can help move us in the right direction by supporting the health of our central nervous system and our emotional well-being.
There are several different classes of herbs that can help support emotional well-being. We’ve already mentioned nervines in several recipes throughout the book. Not only do some adaptogens also have nervine properties, they generally pair very well with other nervine herbs.
“Nervine” is a broad category of herbs and it helps to break them down by their secondary actions to understand them a little better. Some are hypnotic (they help promote sleep), some are relaxants that help ease tension in the body, and some are tonics that help balance the nervous system.
In addition to nervines and adaptogens, there’s another category of herbs known as nootropics that can help with mood and the health of the mind. “Nootropic,” translated from its Greek roots, means “acting on the mind.” These herbs help support the brain and mental processes more directly than a nervine. Lavender, which is used in some of the recipes in this chapter, is an example of an herb that is both a nervine and a nootropic.
Tulsi Agua Fresca
Tulsi is a sacred herb in India, and traditional as well as modern herbalists value it for an uplifting action on the mood and balancing influence on the nervous system.
This recipe calls for fresh tulsi leaves. There are three main types of tulsi plants or seeds available through special order nurseries. Kapoor is the most common, and Vana and Rama are the other varieties. Each one has a different flavor profile, but they can be used interchangeably (both in this recipe and in others).
Making a tulsi agua fresca works best if you have access to the fresh plant. If you don’t have fresh tulsi leaves available, you can make a tea with dried leaves—chill it in the refrigerator with the fruit and enjoy a refreshing tulsi iced tea instead.
Ingredients
Yields 2 servings
1 quart filtered or distilled water (for best taste)
1⁄2–1 cup diced seasonal fruit of your choice
2–4 teaspoons fresh tulsi leaves, sliced fine
How to Make
1. Fill a quart-sized pitcher with filtered or distilled water.
2. Wash and prep the fruit you would like to use for your agua fresca. Cutting the fruit into small pieces or gently crushing berries will allow the flavor to be more pronounced in your finished drink. Place the 1⁄2–1 cup of chopped fruit into the pitcher of water.
3. Rinse your tulsi leaves to remove any dirt or garden debris, and gently stack or roll them together. Slice them into thin strips until you have 2–4 teaspoons of sliced tulsi. Gently bruise the sliced tulsi and add it to the pitcher of water.
4. Give your agua fresca a stir and let it steep in the fridge for at least 4 hours or overnight.
5. Pour into a tall glass and sip it throughout the day as a naturally flavored water. Discard any leftovers after 2 days.
Sparkling Herbal Refreshers
Herbal fizzes and refreshers are a fun way to enjoy adaptogens. These work best when they have a taste that you enjoy, so feel free to experiment with different adaptogens and flavoring herbs. The recipes here focus on combining adaptogens and nervines to make a pleasant drink to enjoy during times when you are feeling stressed or want a fun and uplifting beverage.
To make an herbal fizz, you need seltzer. Seltzer is plain water with added carbonation—no other ingredients. You can experiment with club soda (which has added minerals) or sparkling mineral water (which generally comes from a natural spring or well), but both of these will add a different dimension of flavor to the finished drink. You will generally want to stay away from tonic water for these recipes, as it contains quinine, sweeteners, and other ingredients. Really, though, the type of sparkling water you decide to use is up to you. For the simplest taste profile, go with plain seltzer.
You will also need herbal extracts, because although you can use a tea with a sparkling water, you end up diluting both the seltzer and the tea, resulting in what may or may not be a particularly satisfying experience. For each glass of sparkling water, you should use a single serving of extract, which is usually defined as 30–60 drops. Be sure to follow the suggested serving size on any herbal supplements you purchase from the store.
Be careful not to use essential oils in your fizz. You need the alcohol-based extracts, sometimes also called tinctures. Essential oils are an entirely different preparation, and they are far too concentrated to use in this recipe. Essential oils should not be mixed in drinking water—the oils are not water soluble and form a film that sits on the top of the water and can cause damage to the sensitive tissues that line your mouth, throat, and stomach.
Lavender Tulsi Sparkling Water
The only ingredients needed to make this refreshingly simple seltzer are lemon, lavender, and tulsi. Tulsi excels at offering emotional support during particularly stressful days or when you are feeling a little down.
Lavender and lemon are a wonderful flavor combination that complement each other beautifully. When combined with lemon, which always seems to be an uplifting taste to me, I think lavender does a very nice job clearing and acting as an emotional “reset” button. It helps that lavender is also a nervine and nootropic for emotional well-being.
Ingredients
Yields 1 (12-ounce) serving
1 (12-ounce) serving sparkling water
1 serving tulsi extract (usually around 30–60 drops, depending on the brand)
5 drops lavender extract (NOT essential oil or lavender flavoring)
1 lemon wedge
1 sprig fresh lavender buds (optional)
How to Make
1. Pour the sparkling water into a glass. This will be the base of your drink.
2. Add the serving of tulsi extract and the 5 drops of lavender extract. Stir with a spoon to disperse the extracts into the water.
3. Squeeze the lemon wedge gently and drop it into your drink. Garnish with a sprig of fresh lavender buds, if desired.
Albizia Fizz
This unusual seltzer calls for albizia extract, rhodiola extract, and rose water. Albizia has a reputation among herbalists as a mood tonic that is especially suited to grief or deep sadness. If you can, use an albizia extract made with only the flowers. It will have a milder, more floral taste than one that also contains the bark. The flowers and bark are commonly combined to make an extract, so go with what you are able to find. If you have an albizia tree growing in your yard, you may find it worth your while to make your own extract with only the flowers.
Strawberries, raspberries, or blackberries all go well with this drink, as do peaches or plums—simply add a finely chopped strawberry, a few lightly crushed raspberries or blackberries, or a slice or two of a plum or peach to the glass to add extra flavor.
Ingredients
Yields 1 (12-ounce) glass
1 (12-ounce) serving sparkling water
15–30 drops albizia extract
15–30 drops rhodiola root extract
1 tablespoon rose water
Fresh fruit (optional)
How to Make
1. Pour the sparkling water into a drinking glass. This will be the base of your drink.
2. Stir in the albizia extract, rhodiola root extract, and rose water.
3. If desired, drop in the fresh fruit of your choice for extra flavor: fresh strawberries, raspberries, blackberries, peaches, or plums. Enjoy!
Rhodiola and Rooibos Latte
Who doesn’t enjoy a nice latte as a pick-me-up or a treat now and then? Skip the caffeine, and get a boost from rhodiola and rooibos instead!
Rhodiola can help reduce cortisol levels (one of the hormones our body produces when we are under stress), and can give a boost to “feel good” brain chemicals like dopamine, so it’s perfect for a good mood latte.
Rooibos has a lovely taste that I think goes very well with rhodiola, and has many health benefits of its own. Sometimes called red tea even though it’s not related to the plant that gives us black and green tea, rooibos comes from South Africa and is rich in minerals and antioxidants.
Together they give you a nutritious latte with a little extra love for your emotional well-being.
Ingredients
Yields 1 (12-ounce) serving
2 teaspoons dried rhodiola root
6 ounces water
8 ounces plant milk (rice, nut, or soy)
2 rooibos tea bags
Sweetener of your choice: honey, maple syrup, or sugar
How to Make
1. Roots need a little longer to brew to make a good tea, so begin by placing the rhodiola into a small saucepan with the 6 ounces of water. Bring to a boil and allow to simmer with the lid on for 20 minutes.
2. Once the rhodiola has brewed for 20 minutes, it’s time to add the other ingredients. Stir in the plant milk of your choice, and add the rooibos tea bags.
3. Allow the rooibos tea bags to steep for an additional 5 minutes, then strain the latte through a mesh strainer into your favorite mug.
4. Add your sweetener to taste and enjoy!
Rooibos
Looking for an energizing but caffeine-free herbal tea? Rooibos is worth a try. Rooibos comes from South Africa and is rich in vitamins and minerals with a pleasant, complex taste. Rooibos comes in either red or green varieties, just like Camellia sinensis—the herb most people are thinking of when they mean “tea.”
Uplifting Massage Oil
For Uplifting Massage Oil, you will need to learn the technique for infusing dried herbal material into an oil. Unlike adding a few drops of essential oil to a carrier oil, creating an infused oil takes a little more time but is well worth the effort. This blend utilizes both techniques: infusing the carrier oil with rhodiola, and then adding a few drops of frankincense essential oil. Frankincense is one of my favorite essential oils for emotional well-being. If you have a personal favorite, you might wish to substitute it instead.
For this recipe, I use 3–6 drops of essential oil per ounce of carrier oil. This is what the National Association for Holistic Aromatherapy suggests as a safe 0.5–1 percent solution for sensitive skin (my skin is very sensitive). This dilution rate also makes sense because the rhodiola root is the main star of this blend, and the essential oil plays a supporting role.
I favor sesame or olive oil for this blend over other common carrier oils such as grapeseed or almond oil because I find they hold up better with the low heat processing that’s necessary to make an herbal infused oil.
You can use either powdered rhodiola root or cut and sifted root. I like using the powdered root because the oil is better able to coat and extract from the smaller particles of herb (there’s more surface area available!). If you go with powdered herbs, a cloth strainer on a stand like the ones used for jelly making make straining a simple procedure. Otherwise you will end up with flecks of powder in your massage oil, which is a little uncomfortable!
Following are two options for making your infused oil. If you would like the oil to be done in a day, you can use a double boiler to heat the oil at a consistent temperature for 4 hours. The drawback is that you need to stay close by to monitor the oil, since the stove will be on. If you don’t mind waiting for a few weeks, you can let the oil infuse at room temperature. Without the heat, it will need to infuse around 4–6 weeks for best results, but you won’t need to babysit it during that time.
To use your oil, pour a teaspoon at a time into the palm of your hand and allow it to warm up with your body heat. Use it for a self-massage on your feet, arms, legs, or neck and shoulders.
Ingredients
Yields 11⁄2–2 cups massage oil
1⁄2 cup powdered rhodiola root
2 cups olive oil or sesame oil
3–6 drops essential oil per ounce of carrier oil (24–48 drops total)
How to Make the Done-In-A-Day Version
1. Combine 1⁄2 cup powdered rhodiola root and the olive or sesame oil in a double boiler. If you don’t have a double boiler, pour the herb and oil into a large canning jar, and place the jar into a medium saucepan. Pour water into the saucepan (not into the jar with the oil and herbs) until the saucepan is about half full. Turn on the burner so that the saucepan or double boiler provides a steady, consistent temperature for the infusing oil.
2. Use a thermometer to check the temperature of the oil periodically. You want it to stay in the range of 100–140°F. A thermometer with a temperature alert setting can be helpful.
3. Allow the oil to infuse for around 4 hours in the target temperature range, then remove the oil from the heat and allow it to cool completely.
4. Use a muslin cloth in a colander over a bowl or a jelly-making bag on a stand to strain the herbs out of the oil.
5. Measure your essential oil drop by drop into the bowl of infused oil. Stir gently to combine.
6. Pour your oil into an airtight bottle or jar and label clearly for external use only. Make sure to store your oil out of direct sunlight.
How to Make the Longer Version
1. Although there is a longer wait time for this version of the oil, it doesn’t require supervision once the oil and herb have been mixed.
2. Combine the rhodiola and olive or sesame oil in a glass canning jar. Screw on the cap to keep the oil clean.
3. Place the jar into a brown paper bag to block direct sunlight, and find a spot in a sunny window to keep the oil for the next 4–6 weeks. Sunlight can degrade the oil and the herbs, but the warmth of the sun will help the herbs infuse into the oil.
4. At the end of 4 weeks, or 6 weeks if you can be that patient, strain and bottle the oil. Label clearly for external use only.
Vine and Berry Tea
Jiaogulan and schisandra berries make an elegant cup of tea. Jiaogulan tastes a bit like a sweeter version of nettles, and schisandra berries have a complex flavor that’s difficult to describe. Combining berries and leaves in a tea requires a little more work than simply using leaves, because berries need a bit longer to steep.
Ingredients
Yields 1 (8-ounce) serving
10 ounces water
1 teaspoon dried schisandra berries
1 teaspoon dried jiaogulan leaf
How to Make
1. Bring 10 ounces of water to a boil in a medium saucepan and add the schisandra berries.
2. Simmer the berries for 10 minutes, then remove from the heat and allow them to steep for 20 minutes. The decoction will have reduced a little while it simmered, but you should now have around 8 ounces remaining.
3. Bring the berries and tea back to a simmer and add the jiaogulan leaves. Remove the tea from the heat, and allow it to steep for 10 minutes. Strain the tea and sweeten it as desired.
Mexican Chocolate Goji Berries
Although they seem like a decadent treat, chocolate-covered goji berries couldn’t be easier to make, and adding cayenne and cinnamon gives this easy treat a distinctive flair. If you don’t care for Mexican-style chocolate, feel free to leave one or both of the spices out.
Dark chocolate can be a nice, mood-boosting treat. It’s been shown to raise levels of endorphins and serotonin (brain chemicals that are important for staying in a good mood). Goji has traditionally been used to support mood and well-being. Both chocolate and goji are full of antioxidants, too!
I like these as an alternative to chocolate-covered raisins, and they make a great trail mix ingredient.
Ingredients
Yields 4 servings
1 cup dark chocolate baking chips
1⁄4 teaspoon cayenne pepper powder
1⁄4 teaspoon cinnamon powder
1 cup dried goji berries
How to Make
1. Melt the chocolate baking chips in a small saucepan over low heat, stirring gently, until the chocolate is smooth.
2. Sprinkle in the cayenne and cinnamon powder and stir gently to combine.
3. Add the goji berries and stir until they are evenly coated with the chocolate.
4. Use a slotted spoon to transfer the chocolate-covered goji berries to a baking sheet lined with waxed paper.
5. Once the chocolate has cooled and hardened, transfer the chocolate-covered goji berries to an airtight container. If you plan to enjoy them within a few weeks they can be stored at room temperature; otherwise, you might want to store them in the freezer.
Small Measure of Calm Honey
Small Measure of Calm Honey is an example of an herbal electuary: a simple blend of herbs and honey that can be used as a sweetener in food or tea, or enjoyed a dab at a time just as it is!
Holy basil is included in this recipe because it is an uplifting adaptogen. Schisandra is also uplifting and provides support for the nervous system. Both herbs have a reputation for putting a damper on anxiety and letting happiness have a chance to step to the front for a bit. Goji berries add antioxidants and mood support to the blend.
This honey paste is perfectly suited to herbal snack time. Made with powdered goji berries, schisandra berries, and holy basil, it can be stirred into hot tea, mixed with nut butter and spread onto crackers or bread for a fancy herbal PB and Honey, added to yogurt, or used as a dip for fruit. If you want a vegan option, try rice syrup or agave syrup.
Ingredients
Yields 1 cup of electuary (1 serving is 1–2 teaspoons)
2 tablespoons powdered goji berries
2 tablespoons powdered schisandra berries
2 tablespoons powdered holy basil
1 cup honey
How to Make
1. Stir together goji berries, schisandra berries, and holy basil in a small glass mixing bowl to create an evenly blended powder.
2. Once the powdered ingredients have been combined, add 1 cup of honey to the mixing bowl and combine well with the herbal ingredients.
3. Transfer the finished electuary to an airtight container and store in a cool pantry or the refrigerator. It should keep for at least 6 months, but I usually try to use it up by 3 months for the sake of freshness.
Happy Days Elixir
Three adaptogens combine in a blend that is actually equally at home being used as an uplifting mood tonic, an athlete’s elixir, or support for the immune system. A serving of Happy Days Elixir is 40–80 drops, up to 3 times a day. If this elixir interferes with your sleep schedule, use it in the mornings only.
Rhodiola and eleuthero are excellent for the dragging energy levels that can go along with a not-so-happy mood. Rhodiola has the added benefit of having an uplifting influence on the mood. Because it focuses the nervous system and calms anxiety, the schisandra in this blend can be good for those days that you feel scattered and out of sorts, and maybe a little worked up emotionally.
Ingredients
Yields 8–10 ounces of elixir
1⁄3 ounce rhodiola root powder
1⁄3 ounce eleuthero powder
1⁄3 ounce schisandra powder
5 ounces brandy (by volume)
5 ounces honey (by volume)
How to Make
1. Combine the powdered rhodiola, eleuthero, and schisandra in a glass jar, and pour in the brandy.
2. Screw on the lid of the jar, and gently shake to combine all of the ingredients.
3. Allow the brandy and herbs to blend for 2 weeks. Shake the jar every day, and add more brandy if the herbs absorb it all. There should be enough brandy in the jar to keep the herbs covered at all times so that they don’t dry out.
4. After 2 weeks, strain out the powdered herbs and add in the honey. Bottle and label your elixir. Store in a cool, dark place.
Savor the Day Spice and Fig Morsels
Schisandra is an unusual herbal pick-me up that can help support emotional well-being. It has a very distinctive flavor that is somewhat resinous and bitter, sour, and sweet all at once. Rosemary, a nervine that has been studied for mood-enhancing properties, adds another unique savory note to these schisandra and fig morsels. When combined with your favorite nut or seed butter, the result is a sophisticated nibble. If the figs don’t provide enough sweetness for your liking, I suggest a bit of maple syrup with these.
Interestingly, rosemary has a reputation for benefiting the mind and brain that goes all the way back to the 1600s! Modern studies are beginning to confirm some of these traditional uses, and finding that even just the scent of rosemary may be enough to support better memory. Rosemary is also an uplifting herb that’s good for diffusing stuck emotional energy when you feel frustrated and stuck in a mood that you just can’t shake.
Savor the Day Spice
Ingredients
Yields 24 servings
1 tablespoon powdered rosemary
6 tablespoons powdered schisandra berries
How to Make
1. Combine the powdered rosemary and powdered schisandra berries and store in an airtight container until ready to use.
2. A serving size is 1⁄2–1 teaspoon if used in cooking, or 1⁄4 teaspoon if making the Fig Morsels.
Fig Morsels
Ingredients
Yields 1 serving
1⁄4 teaspoon Savor the Day Spice
1 tablespoon nut butter of your choice
5 dried figs
Drizzle maple syrup (optional)
How to Make
1. In a small bowl, combine 1⁄4 teaspoon Savor the Day Spice and 1 tablespoon of your favorite nut butter.
2. Slice open your figs and divide the nut butter and herb blend evenly between them, making 5 little fig sandwiches.
3. If you like, drizzle each fig bite with a bit of maple syrup.
Pistachio Avocado Pudding with Sweeter Mood Spice
Avocados are my favorite snack. Most people never get past guacamole with these little green gems, but if that’s you, I have to tell you—you’re missing out! Why not try a sweet and simple dessert-style pudding made with avocado instead? Add a dash of Sweeter Mood Spice for some adaptogenic mood support. This recipe makes a single serving of pudding, but you can easily double the recipe if you want to share. Use whatever milk or plant milk you like best. A vanilla-flavored milk is especially nice!
The two adaptogens in this blend, rhodiola and ashwagandha, provide the all-around resiliency that make adaptogens so valuable. Ashwagandha supports emotional well-being with a calming influence, and rhodiola can give a cheery boost to your outlook on life.
The first step to make this dish is to blend together a batch of Sweeter Mood Spice.
Sweeter Mood Spice
Ingredients
Yields 24 servings
3 tablespoons powdered cinnamon
2 tablespoons powdered rhodiola root
1 tablespoon powdered ashwagandha
1 tablespoon powdered ginger
1 teaspoon powdered nutmeg
How to Make
1. Combine all powdered herbs and spices in a bowl, stirring gently until they are evenly combined.
2. Transfer the Sweeter Mood Spice blend to a small airtight container until you are ready to use it. Remember to label your creation so you can easily find it later.
Pistachio Avocado Pudding with Sweeter Mood Spice
Ingredients
Yields 1 serving
1 medium ripe avocado
1 teaspoon Sweeter Mood Spice
1⁄2 cup milk or plant milk
Honey, agave, or maple syrup, to taste
1⁄4 cup crushed pistachio pieces, for garnish
How to Make
1. Spoon the avocado flesh into a blender or food processor along with the Sweeter Mood Spice and the milk. Blend until smooth.
2. Taste the mixture to determine how much sweetener you would like to add.
3. Once the pudding is sweetened to your liking, transfer it to a serving bowl. Sprinkle the pistachios on top, and enjoy!