From what I’ve seen, immunity is a big deal for many people, and not just during the winter season when everyone is trying to fend off the sniffles, the ickies, and the latest stomach unhappiness. Immunity is really important during spring and fall allergy seasons, too. Even summer can bring seasonal immunity issues from the occasional summer cold. And then there are always bigger immunity complications that we all want to do our best to avoid—autoimmune concerns and cancer being two of the biggest.
Herbalism is not a magic bullet for any of these immune challenges, but it does offer support to your body in ways that other modalities can’t. Adaptogens are especially good at boosting stressed-out immune systems and promoting healthy immune function, often helping to bring balance to overactive and underactive immune systems alike.
Although all adaptogens have an effect on the immune system to some extent, certain adaptogens are considered to have an overall normalizing effect on the immune system. Herbs like reishi, schisandra, licorice, ashwagandha, cordyceps, and the ginsengs fall into this category.
Other adaptogens have somewhat more specific immune uses. Licorice, holy basil, and reishi have made reputations for themselves when it comes to immune systems on the defensive and preoccupied with allergens. Eleuthero and rhodiola seem to be able to protect immunity from dipping in athletes under heavy training regimens. Astragalus has developed a reputation for being the go-to adaptogen when immunity and overall health seem to be run down.
Burdock is an adaptogen that also has alterative properties. Alteratives are herbs that seem to be especially good at helping the body with the elimination of wastes and acting as a metabolic tonic. In this capacity, it helps the lymphatic system function at its best just as much as it helps the liver, kidneys, digestive, and endocrine systems.
Besides herbs that support a healthy immune system, people seem to be especially interested in herbs that can be used instead of antibiotics. Chances are, that laundry list of “antibiotic” herbs you printed from the Internet is mostly incorrect. There are a lot of herbs that get tossed around in this category just because they contain one or two ingredients that can potentially have antimicrobial properties. Unfortunately, even though an herb has an ingredient that might be antimicrobial alone and in sufficient quantities in a laboratory setting, that doesn’t mean it will behave that way in the human body. Herbalism largely focuses on supporting a healthy immune system because that’s what herbs do best!
The recipes in this chapter cover a number of different ways to add immune-supportive adaptogens to your diet that go beyond taking capsules or relying on an extract. Of course there’s nothing wrong with capsules or extracts, but these recipes are meant to take things a little further by adding extra nutrition and interest to your immune-supportive routines. Let’s face it—it’s easier to remember to take something yummy that you look forward to and enjoy! Trying to remember to swallow a pill 3 times a day or find a way to chase a less than appetizing extract is no fun.
Goji and Elderberry Syrup
You’re probably familiar with elderberry syrup. It’s extremely popular in health-conscious circles during wintertime, and for good reason. Elderberry tastes good and it has plenty of studies to back it up as an immune stimulant that increases cytokine production and also may help to strengthen cell walls to prevent viruses from entering. Making your own syrup is fun and inexpensive, and lets you customize it with your favorite flavorings and add awesome adaptogenic ingredients to the brew!
Because this syrup contains astragalus, it’s great if you are trying to stay well, but not so great if you are starting to feel sick. Traditionally speaking, astragalus should not be used during acute illness, so discontinue it and switch to a plain elderberry syrup if you start to feel under the weather, and go see your doctor if you need to.
A serving of Goji and Elderberry Syrup is 1 tablespoon. You can take it all at once or split it into 3 teaspoons over the course of the day.
Ingredients
Yields 8 ounces
1⁄4 cup dried elderberries
1 tablespoon dried goji berries
1 tablespoon rose hips
2 tablespoons cut and sifted astragalus root
1 teaspoon cut and sifted licorice root
16 ounces water
8 ounces honey
How to Make
1. Place the elderberries, goji berries, rose hips, astragalus root, and licorice root in a small saucepan with 16 ounces of water.
2. Simmer the herbs over low heat with the lid on until the water has reduced to 8 ounces. Usually this will take around 20 minutes. Leave the herbs in the decoction and allow it to steep in the refrigerator overnight. (If you are in a hurry, you can skip this step, but allowing it to steep overnight makes the finished syrup more concentrated.)
3. Strain the herbs through a sieve and double-check that you have 8 ounces of brew after all the herbs have been removed.
4. Place the decoction back into the saucepan and add the honey. Warm the brew over low heat just until the honey has combined with the decoction.
5. Once the honey has dissolved, immediately remove the syrup from the heat. At this point you can leave it as is and store the syrup in the refrigerator, or if you want a shelf-stable syrup you can add 5 ounces of brandy or vodka to the syrup.
Astragalus Multi-Grain Bowls
Astragalus and mushrooms beg to be added to soups and stock. On its own, astragalus has a taste that is bland and a little bitter. It reminds me of the way pencil shavings smell. Add a few other savory ingredients and seasonings, though, and you can mask the taste of the astragalus in the finished recipe. I find that mushrooms and garden sage are generally up to the task.
You can use any combination of grains that you like, so feel free to experiment. Just make sure to use 1 cup of brown rice and 1 cup of mixed grains to keep the ratio correct.
Ingredients
Yields 4 servings
2 tablespoons cut and sifted astragalus root
31⁄2 cups broth of your choice
1 cup mixed grains (quinoa, amaranth, millet, and so on)
1 cup brown rice
1 teaspoon seaweed seasoning blend
Salt, to taste
How to Make
1. Make a decoction with the astragalus root by simmering it in a small saucepan for 20 minutes in the broth and then straining.
2. If using quinoa, prewash your mixed grains to remove any bitter saponins from the outside of the quinoa.
3. Measure out 3 cups of broth/decoction, and pour it into a large bowl with your grains. Add a little water or extra broth if you need to so that you have 3 cups of liquid. Place the mixed grains and rice in the refrigerator overnight to presoak.
4. In the morning, put the grains, the seaweed seasoning blend, and the decoction into a rice cooker and start the cooking process as usual. Use the brown rice setting for best results.
5. If you are using a stovetop method, place the grains and decoction into a saucepan and bring to a simmer. Simmer for 30 minutes, then cover, remove from the heat and allow it to steam with the lid on for 10 minutes.
6. Add salt to taste before serving. Serve with sautéed shiitakes, garlic, and veggies of your choice.
Adaptogens for Children
Some adaptogens, like astragalus, are commonly used for children. Other adaptogens may be too strong or too stimulating for young children. There’s not a lot of safety data available on using adaptogens for children. A child’s metabolism is somewhat different than an adult’s, so if you are considering the use of adaptogens for younger members of your household, be sure to check in with an herbalist and your pediatrician to get their opinions.
Amla and Ginger Instant Tea
Licorice and ginger are a good combo to remember during allergy season. Ginger has a warming, drying action on the upper respiratory tract and licorice helps support your immune system. Amla has immune supporting properties of its own, and also has a yummy flavor.
Use powdered herbs for the easiest tea—just stir it all up and enjoy your drink!
Ingredients
Yields 24 servings
1 tablespoon powdered licorice root
4 tablespoons powdered amla berries
3 tablespoons powdered gingerroot
How to Make
1. Blend together the powdered licorice root, amla berries, and gingerroot and store them in an airtight container. Make sure to label your tea so you can find it easily when you need it.
2. To make a cup of tea, bring 8 ounces of water to a boil and add 1 teaspoon of amla and ginger blend. Allow to simmer for 10 minutes.
3. Pour into your favorite mug. The licorice and goji have a sweet taste, so be sure to take a sip before you reach for your favorite sweetener. You may not need it.
4. If you are in a hurry, you can boil 8 ounces of water and pour it into a thermos. Add 1 teaspoon of Amla and Ginger Instant Tea, and allow it to steep with the thermos lid on for 10 minutes before you drink it. Simmering as per step two helps the herbs release their goodness, but since you are working with a powder and drinking it down rather than straining it out at the end it’s not as necessary to use a standard decocting process.
Adaptogens for the Compost
When you make an herbal tea or an extract, you can save the used-up herbs and put them into your compost heap or sprinkle them around your garden on top of the soil. Your plants will love them. As a general rule, fats and oils don’t belong in the compost pile, but even if your herbs are from a project made with an oil infusion you may still find that they won’t do any harm. As long as you blend the oil-soaked herbs well with the other compost materials, they should be all right. Don’t pour rancid infused oils onto the compost heap, however. That much oil can definitely interfere with the composting process.
Burdock Skillet Sauté
This is a casual skillet meal that plays on the popular combination of carrots and burdock as stir-fry ingredients. Burdock root is a little bit earthy but pairs really well with carrots, kale, and shiitake mushrooms in the simplicity of a one-pan vegetarian meal or a yummy side dish. I like to sauté the burdock and carrot somewhat briefly so that there is plenty of crunch left in the final dish.
For this recipe, use a guillotine slicer or veggie peeler to get paper-thin pieces of the roots. Leaving peels on will make the finished dish a little less sweet and make the burdock’s earthiness more pronounced. You might want to peel the burdock and carrots the first time you make this.
Ingredients
Yields 2–4 servings
3 tablespoons diced shiitake mushrooms
1 clove garlic, chopped fine
1 tablespoon sesame oil
1 cup very thin carrot slices
1 cup very thin burdock root slices
2 cups kale leaves, cut into strips
2 tablespoons water
1 tablespoon tamari
How to Make
1. In a medium skillet, sauté the mushrooms and garlic in the sesame oil over medium heat until they are soft (usually around 5 minutes). Add the carrot and burdock slices and sauté for a few minutes until they just begin to soften.
2. Add the kale and the water, and apply a cover or lid so that the kale can steam quickly.
3. When the kale softens after 2–3 minutes, remove the lid and stir as the water evaporates.
4. Add the tamari, stir to combine, and serve as a side dish or over rice.
Strawberry Eleuthero Shrub
Shrubs, also known as drinking vinegars, are an interesting take on the vinegar-based extract for the savvy herbalist. Shrubs were a big thing in colonial America as a way to preserve and enjoy fruit without refrigeration, but eventually they fell out of popularity. Modern foodies and tipplers have brought them back because the sweet-and-sour profile is lots of fun, and there is plenty of room to let your creativity shine by orchestrating unique combinations of fruits, vinegars, and spices.
You will need two components for the shrub: a vinegar herbal extract and a fruit syrup. The vinegar will take the longest amount of time to prepare, so make sure it’s ready before you proceed to making the fruit syrup. You will need to let your herbal vinegar steep for a few weeks before turning it into a shrub.
The method presented here for making the fruit syrup is a very traditional cold-process way. Some people prefer a stovetop method, but I like being able to stir it together and let it do its thing while I’m busy elsewhere. Also, the flavors are brighter using the cold-press method, which is an extra bonus! You can always make the syrup when the strawberries are in season and freeze it for later. That way you can make a batch of Strawberry Eleuthero Shrub when you want an immune boost the most.
Eleuthero Vinegar Extract
Ingredients
Yields 2 cups
2 ounces powdered eleuthero
2 cups apple cider vinegar
How to Make
1. Combine the powdered herbs and the vinegar in a glass jar. Label your jar so you don’t forget what’s inside, and let your herbs and vinegar sit for a minimum of 2 weeks.
2. After 2–4 weeks, your vinegar will be ready to strain and you can begin to make your syrup. If you want, you can wait to strain the vinegar until the syrup is ready or you can strain the vinegar and set it aside in a clean glass canning jar with a lid until it is time to combine it with the syrup.
Shrub Fruit Syrup
Ingredients
Yield will vary based on juice content of the strawberries
2 cups chopped fresh strawberries
2 cups sugar
How to Make
1. Place the chopped strawberries in a medium bowl, and toss them with the sugar until all the berry pieces are nicely coated.
2. Cover the bowl and place it in the refrigerator for 1–2 days, until the berries have released lots of juice.
3. Strain out the fruit, and reserve the liquid and any leftover sugar that may have settled on the bottom of the bowl. Now you are ready to make the shrub!
Strawberry Eleuthero Shrub
Ingredients
Yields 4 cups
2 cups Shrub Fruit Syrup (with leftover sugar)
2 cups Eleuthero Vinegar Extract
How to Make
1. In a medium mixing bowl, combine the Shrub Fruit Syrup, along with any leftover sugar that has yet to dissolve, and the Eleuthero Vinegar Extract.
2. Bottle and label your shrub in a single jar or bottle. Resist the urge to bottle in smaller bottles, at least at first. The vinegar will dissolve the remaining sugar.
3. The shrub’s flavor profile will change over time as the vinegar goes to work on the sugars in the syrup. Eventually it may completely change into a fruit vinegar, so store it in the refrigerator and use it within 1–2 months for best results.
4. To make a serving of Strawberry Eleuthero Shrub, use 1–2 tablespoons and mix it into still or sparkling water, or use it in a cocktail recipe.
Run Ragged Extract
I like the berry flavor of amla in this easy extract. It pairs up for a tasty blend with plain old eleuthero. If you feel like your immunity has taken a hit thanks to a higher than usual load of stress, this one might be a good option for you.
Eleuthero can help protect the immune systems of athletes during intense training. After a certain point during physical training, the immune system can really begin to struggle. It’s a perfect example of how too much of a good thing (exercise) can actually be a bad thing. Still, we often strive for that new personal record, or wonder just how far we can push and stretch and how much we can achieve. If you’re going to put yourself through the wringer, the least you can do is give yourself a little extra support.
Sometimes, of course, life puts us through the wringer whether we want to be there or not. It’s nice to have options to support our best health, no matter what we are working through!
Ingredients
Yields around 31⁄2–4 ounces
1⁄2 ounce amla berry powder
1⁄2 ounce eleuthero root powder
5 ounces vodka (plus a little extra if you’re planning to make a percolation extract)
How to Make
1. Mix the powdered amla berries and powdered eleuthero together in a jar.
2. If you wish to make a percolation extract, follow the directions for the project “Make an Herbal Extract by Percolation” in Chapter 1. If you are making a regular maceration extract, pour the 5 ounces of vodka into the jar, cap it with a lid, and give everything a good shake to combine.
3. Allow your extract to macerate for 2–4 weeks. Check on it every day and give it a shake. You should see at least an inch of vodka covering the herbs before you shake the jar. Add a little extra vodka if needed to keep the herbs covered. After the 2–4 weeks are up, strain and bottle your extract. As with all alcohol-based extracts, your Run Ragged Extract should be shelf stable at room temperature for several years. A good serving size for this extract is 30 drops up to 3 times a day.
More Adaptogens Plz! Miso
I love a savory cup of miso soup for any occasion, but it’s a particular favorite if I’m feeling under the weather. In case you are uninitiated to the cult of miso, let’s take a peek at the different styles of miso paste that are available at your local health food store or international farmers’ market. Miso is a paste made from fermented soybeans and grains and is part of Chinese and Japanese cuisine. It comes in different colors. White miso is the mildest and sweetest, followed by yellow miso and red miso with stronger, saltier flavors.
Although I’m not typically a fan of soy in its raw, unfermented form (as it is so often used in the Western diet), fermenting seems to take the edge off the phytic acids in soy that can interfere with nutrient absorption. Fermented foods are also a good way to introduce probiotics into the diet, so go with an unpasteurized miso paste if you can find one! Miso is sometimes made with gluten-containing grains such as barley, but it can also be made with rice. Be sure to read labels if you need a gluten-free option.
Here’s a basic miso soup recipe that includes some immune-system-fortifying adaptogens in the broth. Dashi (a traditional Japanese broth made with kombu seaweed and bonito fish flakes) is an even more traditional option than the water or veggie broth, but any of the three makes a very nice miso.
Ingredients
Yields 1 (1 cup) serving
11⁄2 cups water or vegetable broth
1⁄4 teaspoon cordyceps powder
1⁄4 teaspoon astragalus root powder
2 tablespoons chopped shiitake mushrooms
1–2 tablespoons white miso paste, or to taste
1 cup thinly sliced kale
1 tablespoon chopped green onions (optional)
How to Make
1. In a small saucepan, combine the water or broth, cordyceps powder, and astragalus root powder. Simmer for 20 minutes, allow to cool, and strain through a coffee filter to remove the herbs.
2. Measure to make sure you have 1 cup of remaining liquid, and add extra if needed.
3. Return the decoction to the saucepan over low heat and bring it up to a simmer. Add the shiitake mushrooms.
4. Put 2 tablespoons of miso paste into a serving bowl while the mushrooms simmer. Take a few tablespoons of the simmering decoction and add it to the miso paste. Add the kale to the saucepan. While the kale and mushrooms continue to cook, gently stir the miso paste and water to thin the miso paste.
5. When the kale and mushrooms are cooked to your liking, pour your decoction into the serving bowl and stir gently until the miso liquid is mixed in.
6. Garnish with the chopped green onions and serve.
Chicken Noodle Soup with—Miso?
The next time you make yourself a comforting bowl of chicken soup, consider adding a dab of white miso paste. It adds a delicious accent to typical chicken soup (noodles, carrots, chicken, and a little onion, garlic, and parsley). Try this tasty East meets West soup when you need something a little extra-nourishing to get you through the day.
Immune Berry Astragalus Gummies
Have you seen gummy vitamins on the shelf at your local health food store? Originally they were just for kids, but more and more companies are making them for the adult crowd, too. These astragalus gummies are better tasting than any of the ones from the store, and contain fewer preservatives (that is, none). Here’s another plus: the only sweetness comes from the fruit itself!
You shouldn’t devour these at quite the same rate as your favorite gummy bear candies, but you can use 3–6 cubes per day. If you have any liquid left over, you can add an equal amount of honey to make a syrup and enjoy it a few teaspoons at a time.
Ingredients
Yields 75 (1") gummies
3 cups cherry, purple grape, or pomegranate juice
1⁄2 cup dried elderberries
1⁄4 cup cut and sifted astragalus root
2 tablespoons amla berries
2 tablespoons goji berries
1⁄2 cup plain, unflavored gelatin powder
How to Make
1. Simmer the juice, elderberries, astragalus root, amla berries, and goji berries in a medium saucepan for 20 minutes.
2. Remove the mixture from the heat and strain it into a heat-safe measuring cup.
3. Measure out 2 separate cups of the liquid. One cup should go into a heat-safe bowl and sit in the refrigerator until cold. The other cup of liquid can go back into the saucepan.
4. Once the juice in the refrigerator is cold, sprinkle the gelatin on top and let it rest for a few minutes. This allows the gelatin to “bloom,” or reconstitute, before the next step.
5. Bring the cup of juice in the saucepan to a simmer, and then pour it over the cold juice and gelatin mixture.
6. Stir the gelatin and juice together briskly with a whisk until the gelatin is completely dissolved. From there, pour it into a baking pan or glass pan.
7. Stash the pan of gelatin mixture in the refrigerator for 1–2 hours to cool and harden, then cut it into 1"–2" cubes and store in an airtight container in the fridge.
Cinnamon Cordyceps Cocoa
Mushrooms go surprisingly well with chocolate in terms of taste. Let’s face it, though—most things go pretty well with chocolate! Medicinal fungi like chaga, reishi, and cordyceps are typical candidates for mushroom hot cocoa. Many recipes call for making a tea with the mushrooms and using that as a base, which can be more or less a pain for a simple cup of cocoa. A creamier cocoa has no problem carrying 1⁄4 teaspoon of cordyceps powder, though, so I like to make mine the easy way outlined here.
Word to the wise: make sure your cordyceps are from a cultivated source. Not only are wild cordyceps a parasite on dead caterpillars . . . well, they’re a parasite on dead caterpillars. This leaves something to be desired in terms of potential bacterial contamination and also in mental imagery. The fungus invades a living caterpillar and kills it, then the spores fruit from the remains. (It makes you wonder if the first person to try cordyceps took a good look at where it was growing.)
There’s also an issue of overharvesting in their native habitat. Everything has a purpose when in balance, so let’s leave the wild cordyceps to do their thing. Cultivated cordyceps are grown on soybeans and/or grains. That’s a bit more appetizing to reflect upon while you enjoy your cocoa!
Ingredients
Yields 1 (1 cup) serving of cocoa
6 ounces milk or nut milk
2 tablespoons organic hot cocoa mix (or follow the directions on your blend)
1⁄4 teaspoon cordyceps powder
Dash of cream or bit of butter (if you’re feeling extra decadent)
Cinnamon, to taste
How to Make
1. Warm up 6 ounces of milk or nut milk in a small saucepan.
2. Stir in 2 tablespoons of organic hot cocoa mix and 1⁄4 teaspoon cordyceps powder. Stir in a bit of butter or cream, if desired.
3. Pour your cocoa into a mug and sprinkle cinnamon on top.
Maple Ginger Immune Elixir
Maple, ginger, and vanilla make this immune elixir really fun and different than the typical immune flavor options of elderberry, more elderberry, and extra elderberry . . . and sometimes chocolate. Not that I have anything against elderberry or chocolate, but a change is definitely nice.
Dang shen, also known as codonopsis, is a gentle immune tonic. Holy basil is classified as an immunomodulator or amphoteric—an herb that helps bring balance to the immune system. In Adaptogens: Herbs for Strength, Stamina, and Stress Relief, herbalist David Winston notes that he frequently uses holy basil for clients who are working with allergies, so don’t feel that you have to limit this elixir to your winter wellness repertoire.
To make your elixir, you will need holy basil and codonopsis extracts. I run both of mine through the percolation process at the same time, but you can choose to make them with a basic maceration extract if you prefer. The ingredients listed here should yield around 4 ounces.
Ingredients
Yields 4 ounces (30–60 drops)
2 ounces codonopsis extract
2 ounces holy basil extract
2 ounces maple syrup
1" piece peeled fresh gingerroot
1⁄2 vanilla bean
How to Make
1. Combine 2 ounces of each extract to make a blend for the elixir.
2. In a glass jar, combine the extract blend, maple syrup, fresh ginger, and 1⁄2 vanilla bean and allow to sit for at least 1 week before using so that the flavors meld. You can leave the vanilla and ginger in the jar, or remove them when you are happy with the taste.
Growing Dang Shen
Dang shen (Codonopsis pilosula) is a hardy, beautiful addition to the garden. It prefers part shade and needs moist soil and regular watering. It’s a hardy plant and can handle temperatures down to -15°F. It can even be grown in a container, but it needs a large container rather than a small hanging basket or pot so that the vigorous root system has room to develop. The vine can reach six or seven feet in length and has beautiful small, bell-shaped flowers in the summer, but the stems are fragile. If you decide to try growing it in a container, it may be best to give the plant a permanent home out of the way with a trellis, fence, or pillar nearby so that you don’t risk damaging the stems from frequent moving. A trellis is a good idea no matter where you plant it. The roots are sweet and may be as attractive to gophers or other animals as they are to you, so be forewarned that you may need to come to your dang shen’s defense!