9130 MEN Guide to Herbs A to Z

Contents

“A cheerful-looking, hardy herb, St. John’s wort is famous for healing everything from depression to bruises and burns. It is impervious to extreme heat and inconsistent watering, it roots readily, and it gives off a subtle fragrance of balsamicscented greens. As a roadside plant with an adaptable root system, this herb springs up just about all over the world.”

—“ST. JOHN’S WORT,” PAGE 80

G U I D E TO H E R B S A TO Z , 2 0 1 8

On the Cover GROW A POLLINATORFRIENDLY GARDEN

MEDICINE CABINET MUST-HAVES

One garden alone can't save the bees, birds and butterflies, but if each contained just a few of the herbs that pollinators love, what a difference we could make. Fill your herb garden with some of the flowers found on the following pages:

Stock your medicine cabinet with herbal treatments that will help keep your family healthy and happy. The remedies found on the following pages are just some of our favorite ways to take advantage of nature’s healing powers:

10, 28, 32, 34, 38, 73, 93

11, 28, 34, 43, 62, 63, 73, 75, 79, 86, 89, 90, 93 DELICIOUS RECIPES FROM AROUND THE WORLD Boost the flavor quotient of your meals by experimenting in the kitchen with a wide array of culinary herbs.

The herb-rich recipes found on the following pages will amp up any meal:

11, 12, 15, 18, 19, 21, 22, 24, 27, 29, 33, 37, 41, 47, 49, 57, 64, 67, 71, 74, 77, 79, 83, 88

Cover photo: MelanieMaier/Getty Images

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8 Herbs A to Z

If you want to access a specific herb right away, look no further.

Our A to Z guide to herbs is your one-stop access to herb gardening tips, delicious recipes, natural remedies and more.

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Aloe Vera 8 Anise Hyssop 10

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Goldenseal 45

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Parsley 70

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Hawthorn 47

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Plantain 72

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Horehound 47

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Queen Anne’s Lace 72

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Horseradish 48

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Red Clover 73

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Cilantro 24

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Indigo 50

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Rhodiola 73

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Cinnamon 26

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Jewelweed 51

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Rosemary 74

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Angelica 10

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Comfrey 28

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Kava 51

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Saffron 76

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Astragalus 11

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Dandelion 29

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Lavender 52

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Sage 78

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Basil 12

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Devil’s Claw 31

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Lemon Balm 54

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St. John’s Wort 80

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Bay 14

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Dill 32

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Lemon Verbena 55

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Stevia 81

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Bilberry 16

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Echinacea 34

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Licorice 56

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Tarragon 82

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Black Cohosh 16

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Elderberry 36

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Lovage 58

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Tea 85

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Borage 17

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Eucalyptus 38

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Maca 59

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Tea Tree 86

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Burdock 18

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Fennel 38

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Milk Thistle 61

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Thyme 88

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Calendula 19

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Fenugreek 39

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Mint 62

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Turmeric 90

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Chamomile 20

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Feverfew 39

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Mustard 64

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Valerian 91

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Chervil 21

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Garlic 40

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Neem 64

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Wild Yam 92

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Chia 22

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Ginger 42

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Nettle 65

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Wintergreen 92

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Chickweed 23

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Ginkgo 44

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Oregano 66

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Yarrow 93

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Chives 23

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Ginseng 45

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Oregon Grape 69

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Za’atar 94 www.MotherEarthNews.com

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HERBS A

HERBS A

5 Household Uses for Aloe in the tropics and as a houseplant in temperate climates. Although commercial development of aloe vera was already under way, its popularity exploded in the 1970s.

Two products in current use are derived from aloe leaves.

The clear gel that forms naturally in the hollow interior of the leaf is the most popular product used to relieve burns and wounds. The other product comes from specialized resin canal cells in the thick leaf epidermis. This produces a bitter yellow juice that is the source of the laxative drug aloe. Although both products share certain components, they are different and should never be confused.

Aloe Vera LOW-MAINTENANCE

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SKIN HEALER

ALOE GEL, perhaps the most widely recognized herbal remedy in the U.S., is used to relieve thermal burn and sunburn, promote wound healing, and moisturize and soften skin. Everyone who uses it seems convinced it works, and its millennia of use for the same conditions support that assumption. Recent research even suggests aloe gel can help stimulate the body’s immune system.

8 THE MOTHER EARTH NEWS GUIDE TO HERBS A TO Z

HEALING TIPS: In the mid-1930s, researchers enthusiastically reported aloe’s quick and complete healing of skin burns caused by X-rays and ultraviolet and gamma rays. The public became aware of their findings in Gertrude B. Foster’s 1966 classic, Herbs for Every Garden. Foster also noted that aloe was grown as a landscape plant

VITALINA RYBAKOVA/ADOBE STOCK

greatest threats to this plant. If you leave an aloe undisturbed in a slightly oversized pot, it will soon produce suckers that, when they’re a couple of inches tall, can easily be separated from the main plant and replanted. It will root readily.

NEVADA31/ADOBE STOCK

GROWING TIPS: Keeping a low-maintenance aloe plant (Aloe vera) around the house is the easiest way to ensure a steady supply of the good stuff. Just slice a spiky leaf off the plant, then open the spear lengthwise to harvest the gel.

Aloe happily thrives on neglect, but this tropical or subtropical native cannot tolerate temperatures much below 40 degrees. Even a light frost will reduce it to a blackened, oozing mass of dead tissue. Find a bright windowsill out of direct sunlight to set your potted plant.

The soil should be well-drained and porous (a coarse, sandy potting soil seems to suit aloe best). Overwatering and poor drainage are the

USE IT: In his book Natural Health, Natural Medicine, Andrew Weil suggests applying fresh aloe gel directly to the skin to provide immediate relief for burns and general skin irritation or inflammation. He also cautions that commercial products that boast of their aloe content may not contain sufficient amounts to be effective.

The gel is prepared commercially by many methods, some of them patented or proprietary processes. Most involve pressing, but some entail solvent extraction. According to Albert Leung, a natural products chemist, properties of commercial gel products produced by solvent extraction vary greatly and generally are not the same as aloe gel squeezed from a fresh aloe leaf.

Aloe products are available in liquid and solid form. The most popular liquids are concentrates of various strengths; “spray-dried” aloe vera is the most popular solid product. Although commercial liquid concentrates are usually genuine, Leung suggests the higher the concentration of aloe, the more degradation it has undergone.

Product quality varies greatly from brand to brand, and distinguishing good products from bad can be difficult, even for scientists. Read the label. Ingredient lists are arranged in descending order according to quantity. If aloe is listed in the middle or last, or if the product contains large amounts of the fillers, the product may not be of high quality. (Especially green or blue formulas.)

Aloe vera juice is considered helpful for relieving many types of gastrointestinal irritation and juice products are widely available.

According to Leung, the commercial “juice” is normally produced by diluting aloe vera gel with water and adding citric acid and/or other preservatives. It is also sometimes mixed with other herbal extracts or fruit juices. Despite label claims of purity, Leung points out the juice may contain only a very small percentage of aloe vera gel. Weil cautions against ingesting too much aloe juice, as it can act as an irritant laxative. Take no more than one teaspoonful at a time, and only after meals.

1. TREAT TEETH: Thanks to its anti-inflammatory b-sitosterol, which soothes acid indigestion— a common cause of bad breath—it can help kill bad bacteria, as well as fight tooth decay and gum disease. Dissolve 1/4 cup aloe gel in 1/2 cup water and drink to improve breath and oral health.

2. BANISH BRUISES: Treat bruises by applying soothing aloe gel directly onto the affected area.

3. FACE WASH: Mix 1/4 cup aloe gel with 2 tablespoons sweet almond or olive oil and 1 tablespoon castile soap. Add about 20 drops of your favorite essential oil, then use as you would a normal face cleanser. To make it into an exfoliating scrub, replace the castile soap with 1/4 cup brown sugar.

4. WRINKLE REPAIR: A study of women in their 40s found that aloe gel can improve wrinkles and elasticity in photoaged human skin. Apply pure aloe gel to the affected area, or apply aloe gel with a few drops of vitamin E oil and lavender essential oil. You can even allow the solution to soak into your face overnight, washing it off with cool water the next morning.

5. SANITIZE HANDS: Fight germs with this hand sanitizer. In a spray bottle, combine 2 teaspoons aloe gel with 1 tablespoon witch hazel and 2 teaspoons vitamin E oil. Next, add 10 drops each lavender and tea tree essential oils, as well as enough filtered water to almost fill your spray bottle. Shake before use.—GINA DEBACKER

STEVEN FOSTER is an herbalist, author, researcher and photographer. For more information, visit stevenfoster.com. www.MotherEarthNews.com

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HERBS C

HERBS C

molds. Perhaps the ancient Egyptians realized cinnamon slowed decay when they added it to embalming mixtures.

Cinnamon may have further medicinal benefits. In one recent study, cinnamon lowered blood pressure.

In another, constituents of cinnamon inhibited experimentally induced ulcers in rats. In a third, cinnamon enhanced the action of insulin in isolated fat cells.

Further research is necessary to know how much bearing these studies will have in the real world of patient care, but using more cinnamon can at the least increase our pleasure in eating.

COOKING TIPS: Store whole and ground cinnamon, as well as cinnamon oil and extract, in a cool location in airtight containers. Choose glass containers because the oil, even in ground cinnamon, bleeds through plastic.

Ground cinnamon will remain pungent for three months; the sticks for at least six. They’ll remain fresh twice as long if you store them in the freezer. For the freshest cinnamon, grind it yourself in a clean electric coffee mill.

The holidays are cinnamon’s high season. This is the time for cinnamon-spiked hot drinks (steep a stick in heated cider, wine, or buttered rum), creamy rice puddings, brandy-soused fruitcakes, buttery sweet breads, and innumerable cookies. But don’t shove your cinnamon to the back of the cabinet after the holidays; it will taste just as welcome in your first fresh plum tart in June as it does now in plum pudding.

Cinnamon TROPICAL ALL-STAR

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HOLIDAY FAVORITE

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HEALING TIPS: In the annals of folk medicine, cinnamon is widely regarded as a warming agent and as remedies for diarrhea, gastrointestinal spasms and gas. The ancient Chinese as well as 19th-century American eclectic physicians also used cinnamon to treat gynecological disorders.

It’s believed to aid digestion by enhancing the activity of trypsin, an enzyme that breaks down proteins in the small intestine, and by speeding the breakdown of fats. Cinnamon’s constituents cinnamaldehyde and eugenol both inhibit the growth of several strains of bacteria and certain

AZURITA/ADOBESTOCK

Cinnamon trees are native to Southeast Asia, China, Burma and India, and most still grow there wild. The sweet spice we know as cinnamon is the inner bark of several species of the genus Cinnamomum, a member of the laurel family (Lauraceae). The bark, and in some species, the flower buds as well, contain a high concentration of cinnamaldehyde, the compound that defines the taste of cinnamon. The presence of the same compound in cinnamon basil and other unrelated plants gives them their similar spicy taste.

RAWF8/ADOBESTOCK

FEW OTHER SPICES marry so well with both sweet and savory dishes or bridge the gap between sweet and sour or fiery and bland. Cinnamon is fundamental to peppery spice blends throughout the world, including Chinese five-spice powder, Indian garam masala and Moroccan ras al hanout. These blends complement the taste of savory grain, vegetable, meat and poultry dishes.

And that’s just a start, for cinnamon really comes into its own when it flavors the sweeter spectrum of foods: holiday breads, cakes, fruit tarts, cookies, ice cream and chocolate.

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RECIPE

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CINNAMON AND SPICE ROASTED NUTS 1 cup sugar 1 tablespoon dried powdered cinnamon 1 tablespoon dried powdered ginger 1 tablespoon dried powdered turmeric 2 medium egg whites 1 tablespoon water 3 cups whole nuts or halves (such as pecans, walnuts, almonds or any combination)

1. Preheat oven to 275 degrees.

2 . Whisk egg whites and water together in a bowl until foamy.

Toss nuts in liquid. Drain well in a strainer.

3. Put sugar and spices into a resealable plastic bag and shake well to blend. In small batches, toss nuts in sugar and spice mix.

Shake well. Fish out nuts with a slotted spoon, shaking off any excess spice mix.

4 . Spread nuts out in a single layer on non-stick cookie sheets. Roast on center rack of oven for about 45 minutes, stirring every 15 minutes. Watch carefully so they don’t burn. If you use two sheets full of nuts, one above the other, switch halfway through so each sheet cooks evenly.

5. Remove from oven and break up any large chunks while nuts are still hot. Cool on sheets until nuts are completely dry.

6. Pack spiced nuts into glass or ceramic nut or candy dishes.

Put each dish in the middle of a large square of plastic wrap.

Pull up corners and twist wrap around bowl. Secure with a ribbon. These keep in the refrigerator for up to two weeks.

Makes about 3 cups.

—DEBBIE WHITTAKER

GROWING TIPS: Cinnamon trees require conditions that mimic its native tropical Asia: at the very least, a humid, frost-free, and preferably warm (70 to 85 degrees) climate. Ideally, it should receive at least 100 inches of rain each year, and because direct sunlight readily burns its leaves, it’s best given filtered light, such as in the understory of a tropical forest. Most species prefer a spare, fastdraining soil with relatively little humus. Growers generally start their plants from seed, sown either directly in the ground or in nurseries from which they transplant the new seedlings about 10 months later, or from rooted cuttings of young wood.

In theory, you can grow cinnamon in frost-free areas of the U.S. sunbelt or in a greenhouse with temperature and moisture similar to those of cinnamon’s favored habitats.

CORNELIA CARLSON is an herb gardener, food writer and author of The Practically Meatless Gourmet. www.MotherEarthNews.com

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HERBS H

HERBS H

be grown as an annual. The plant grows vigorously and spreads rapidly; select a sunny, out-of-the-way corner. One plant easily supplies enough for one family.

Horseradish can be difficult to eradicate from a garden; any little root piece left in the soil will sprout a new plant.

Give thought to its potential invasiveness before planting it; don’t put it, for example, in a vegetable bed that you plan to till at the end of the season.

Plant root cuttings in the early spring or fall. Straight, young, finger-width roots 8 to 12 inches long are best. Plant the root horizontally—about 4 to 6 inches deep—with the larger end slightly elevated. If you plant it in spring, you can dig up some of the roots in late fall, winter or the following spring. Once harvested, the cleaned roots can be stored in a plastic bag in the refrigerator for several weeks until ready to use.

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EASY TO GROW

IF HORSERADISH WERE growing in a garden, you probably wouldn’t give it a sec-

ond look. It’s weedy and mundane, with slightly puckered oblong to ovate green leaves up to 2 feet long. It looks like comfrey’s less-attractive cousin, minus the fuzz and with pronounced horizontal veining and prominent vertical ribs. But while its looks alone aren’t likely to cause a stampede to the garden center, the herb’s bold flavor makes it a kitchen standout.

Horseradish (Armoracia rusticana) wasn’t always appreciated as the spicy condiment that’s popular today. The Germans may have been the first to record its culinary use in 1542. But the large, powerfully flavorful root didn’t garner a strong following until it spread to England, where it was popularized in the late 1600s as a standard accompaniment for beef and oysters.

HEALING TIPS: Even before horseradish was used much in the kitchen, this spicy root was valued for its medicinal qualities. Historically, its leaves and root were used to treat colds, congestion, coughs, inflammation, indigestion and even low back pain and sluggish libido. The root

48 THE MOTHER EARTH NEWS GUIDE TO HERBS A TO Z

contains a mustard-type oil called isothiocyanates This oil exhibits mild antibacterial and antifungal properties. The chemicals in horseradish, however, may irritate the gastrointestinal tract in some people and it is best avoided by those with gastritis, kidney disease or ulcers.

GROWING TIPS: This eastern European

and western Asian native has eagerly naturalized in many parts of the world, including North America, which shows just how easy it is to grow.

Plants grown in moist, humus-rich and deeply cultivated soil will produce the highest-quality roots. But it will thrive as a perennial just about anywhere in Zones 5 to 9. In colder climates, it can

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The most famous garlic mayonnaise is the aïoli of Provence. This aïoli makes an exceptional dipping sauce for crisp-tender asparagus, carrots and cauliflower; for steamed artichokes; and for raw radishes, celery and fennel. It’s good with cold steamed mussels, scallops and shrimp; for grilled vegetables, meat, poultry and fish; or as a sandwich spread.

1 to 2 fresh cloves garlic, thinly sliced 1 extra-large egg yolk About 1 tablespoon lemon juice About 3⁄4 cup olive oil Salt and freshly ground pepper About 1 teaspoon Dijon-style mustard 1 to 2 tablespoons freshly grated horseradish root

1. With a pestle, pound sliced garlic to a paste in a porcelain or marble mortar; there will be some small bits that do not completely break down. If you don’t have a mortar and pestle, mince the garlic very fine, then mash it well with the flat of a cleaver or large knife.

2 . Stir egg yolk into the garlic paste and loosen the mixture with lemon juice. Add the oil drop by drop at first, stirring continually. After about 1⁄4 cup of oil has been added, drizzle the oil in a thin stream, stirring continually. When the aïoli has emulsified, season with salt and pepper, and more lemon juice if desired. Stir in mustard and horseradish.

3 . Store aïoli in a tightly covered glass jar for up to a week. The flavor is best when the aïoli is fresh, but any that’s left over (doubtful) is good in salads. Makes about 1 cup. —SUSAN BELSINGER Note: To make the aïoli in a food processor, add garlic to the processor and pulse a few times, then add egg yolk and lemon juice. Drizzle oil through the feed tube in a thin stream until the aïoli emulsifies. Season with salt, pepper and lemon juice.

Stir in mustard and horseradish until just combined.

HARVESTING TIPS: Young leaves are milder in flavor and can be harvested any time for salads and rice dishes. But the pungent root is what has earned horseradish its culinary fame. Peel the root and discard the inner core before use. The root itself has little odor until crushed, scraped or bruised. The experience is similar to chopping a strong onion, only more intense. And if you breathe in the fumes, the experience can be quite dramatic. Vinegar curtails its potency, especially if combined with the root immediately after grating.

COOKING TIPS: The freshly grated root can be mixed with vinegar, salt and a pinch of sugar for a classic condiment, or blended with mayonnaise, sour cream or yogurt for a creamy sauce or dip. Add freshly grated root to soups, potato dishes or pickled foods for potent flavor.

The added kick will set your dish apart.

KRIS WETHERBEE is an internationally published food and garden writer.

HOWARD LEE PUCKETT

PUNGENT CULINARY TREASURE

RECIPE

AÏOLI WITH HORSERADISH

VERA KUTTELVASEROVA/ADOBESTOCK

Horseradish

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HERBS M

HERBS M

HARVESTING TIPS: Pluck mint leaves off plants as

needed, or snip sprigs about an inch above the soil.

To dry mint, cut off sprigs an inch above the soil, wash, dry, bundle together (no more than an inch thick), and hang upside down in a dark, dry place.

Once dry, pull the leaves off the stems and store them in an airtight container for up to a year.

COOKING TIPS: Mint flavor is more than just a

popular flavor of gum and toothpaste. Fresh mint leaves are bursting with fragrance and taste. Mint tastes great in sweet and savory dishes, hot or cold.

When cooking, it tastes especially good to add chopped mint to vegetable dishes, rice bowls, fruit or vegetable salads, and soups (especially gazpacho).

Mint is also great in desserts. Use fresh mint leaves for the best flavor.

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Mint

NATURAL TOOTH POWDER VERSATILE

GROWING TIPS: The 25 types of mint include well-known peppermint and spearmint as well as more exotic varieties such as apple mint, orange mint, chocolate mint and many other hybrids. You don’t need a green thumb to grow mint, although you may have one after harvesting it thanks to its rich chlorophyll content. Mint’s invasive nature makes it among the easiest plants to grow. In fact, if you want to confine mint to one section of your garden, you may want to plant it in a container at least 15 inches deep and then bury it in the ground; mint grows thick stems that connect underground, spreading throughout any garden space and overtaking neighboring plants. Mint will also grow happily indoors in pots—just be sure to choose a large pot to give the plant room to spread.

Mint prefers a cool, moist spot but can easily grow in full sun if watered regularly. If it is growing in indoor potting soil, mint should have sufficient nutrients for a few months.

Fertilize mint plants using about half of the amount suggested on the package of organic fertilizer for indoor plants.

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Peppermint essential oil helps freshen breath, kill bacteria and clear sinuses. Myrrh oil is highly antibacterial and antifungal. Baking soda restores a natural, slightly alkaline pH balance to the teeth and gums. ½ cup baking soda 10 drops peppermint essential oil 5 drops pure myrrh essential oil (optional)

1 . Mix ingredients in a small jar with a lid, cover, and shake well.

2 . To use, dab a small amount on a damp toothbrush, as you would use toothpaste.

Recipe adapted with permission from Weekend Wonder Detox by MICHELLE SCHOFFRO COOK.

KIREEWONGFOTO/ADOBESTOCK

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FOR MANY PEOPLE, the mention of mint conjures images of candy canes and chewing gum, but the uses of fragrant, useful and easy-growing mint extend far beyond the candy counter. Among the easiest plants in the world to grow, aromatic mint is a lovely and lowmaintenance perennial to grow indoors or outdoors. In the kitchen, mint makes an excellent addition to recipes and uplifting teas. And long-time favorites in the medicine chest, peppermint and spearmint are rich in compounds that may help alleviate indigestion and gastrointestinal concerns, improve breathing, treat gallstones and combat viruses.

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LOW-MAINTENANCE

TRY THIS

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TRY THIS

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PEPPERMINT SALT BODY SCRUB Use this scrub to improve circulation and promote healthy skin. Unrefined sea salt is full of skin-healing minerals, the essential oils eliminate harmful microbes and alleviate blemishes, and the olive oil helps moisturize the skin.

20 drops peppermint essential oil or 2 tablespoons finely ground dried herb ¼ cup extra virgin olive oil ½ cup finely ground, unrefined sea salt

1. In a small bowl, mix essential oil or dried herb with olive oil and sea salt. Pour into a jar to store.

2. To use, massage scrub into damp skin. Rinse and pat skin dry.

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REC

ITAL Perh thaw and chop more

Note: Essential oil is not the same as extract or fragrance oil. Choose a high-quality “food grade” or “pharmaceutical grade” essential oil, which should be stated on the package.

5 clo ¼ cu 4 cu

Recipe adapted with permission from Weekend Wonder Detox by MICHELLE SCHOFFRO COOK.

HEALING TIPS: Aside from its versatility in the kitchen, mint has many healing properties. It makes a great breath booster. Research shows that peppermint’s rosmarinic acid blocks inflammatory compounds called leukotrienes and encourages the body to make prostacyclins, which open airways and improve breathing. Peppermint has also been shown to alleviate nasal congestion linked to colds and allergies. Drink peppermint tea for this purpose.

Mint may also help stop colds. Dominion Herbal College in Burnaby, British Columbia, recommends a strong mint and elder tea to promote perspiration and fend off oncoming colds and flus.

To make this traditional remedy, steep 1 tablespoon each peppermint leaves and elder flowers in hot water. Drink ½ to 1 cup every 30 to 45 minutes at the first sign of a cold or flu, until you start perspiring. Then take 2 tablespoons every 1 to 2 hours until your fever breaks or your symptoms improve.

Peppermint can even help with sinusitis and nausea. If your sinuses feel congested, rub a drop or two of peppermint essential oil on your temples.

(Be careful not to get it in your eyes; it will burn.)

To alleviate nausea, vomiting and digestive upset, sip on a cup of peppermint tea.

1. C

smo mort 2. A with taste

Note and the r chee TOM

MICHELLE SCHOFFRO COOK is the international best-selling author of 60 Seconds to Slim and Weekend Wonder Detox.

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10/12/18 8:50 AM

HERBS P

HERBS P

Parsley CULINARY SUPERSTAR

ALTHOUGH MOST PEOPLE probably think of parsley (Petroselinum crispum) as nothing more than a garnish, this herb warrants greater inclusion in our diets and medicine cabinets. Not only is parsley packed with nutrients, it can help prevent diabetes; can prevent and treat kidney stones; and is a proven cancer preventive. We would all do well to use more of this humble, often-overlooked herb.

Native to southern Europe, parsley has been in use for more than 2,000 years. Like many of the world’s most treasured foods, parsley has been transported all over the globe and it now calls many places around the world home.

According to the ancient Roman statesman Pliny, “not a salad or sauce should be presented without it.”

Although we tend to think of parsley primarily as food, our ancestors thought of it primarily as medicine.

It was in this capacity that they used parsley to treat conditions such as gallstones, arthritis and insect bites.

It was even used as an aphrodisiac and to curb drunkenness, as ancient people believed parsley could absorb the intoxicating fumes of wine, preventing it from causing drunkenness.

Although we now know this doesn’t 70 THE MOTHER EARTH NEWS GUIDE TO HERBS A TO Z

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actually work, we also recognize that many of parsley’s other reported uses have scientific validity.

GROWING TIPS: Parsley, both flat-

and curly-leaf varieties, is incredibly easy to grow. Considering the herb suffers a loss of flavor and vitality after being shipped, you might want to keep its culinary and healing properties at your fingertips by growing it at home. Parsley plants

until leaf stems have three segments.

After that, cut outer portions of the plant as needed. To dry parsley, tie 1-inch bundles of stems together with elastic bands and hang upside down until dry. Once dry, store in an airtight jar. You can also chop or purée fresh parsley (stems included) with olive oil or water and freeze in ice cube trays. Once frozen, move the cubes into a freezer container for storage. Simply pop a cube into a soup, stew or pasta, or thaw and use to make vinaigrette or parsley pesto.

as a mere garnish, parsley is rich in healing benefits. A recent study in the Journal of the Science of Food and Agriculture found that parsley has potent anticancer properties and works against cancer in a few distinct ways: It acts as an antioxidant, destroying free radicals before they damage cells; it protects DNA from damage that can lead to cancer or other diseases; and it inhibits proliferation and migration of cancer cells.

Parsley may even be a diabetes preventative. New research in the Journal of Nutrition found eating foods high in a naturally occurring nutrient known as

myricetin can decrease risk of developing type 2 diabetes by 26 percent. Parsley is one of the best sources of myricetin.

Finally, parsley may curb kidney stones. In a study published in The Journal of Urology in 2012, researchers found that ingesting parsley leaves and roots reduced the number of calcium oxalate deposits (found in kidney stones) in animals. The researchers also found ingesting parsley leaves and roots helped break down kidney stones in animals.

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MICHELLE SCHOFFRO COOK is the international best-selling author of Be Your Own Herbalist, 60 Seconds to Slim and The Probiotic Promise. Visit drmichellecook.com to learn more.

5 clo ¼ cu 4 cu

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2 tomatoes, chopped 1 large bunch fresh parsley, finely chopped 1 clove garlic, minced 1 green onion, chopped 2 cups cooked quinoa

REC

ITAL Perh thaw and chop more

smo mort 2. A with taste

Popular in Middle Eastern and Mediterranean countries, tabbouleh is traditionally made with wheat bulgur, but it gets an easy gluten-free twist and nutrition boost thanks to the delicious seed quinoa. This recipe is quick and easy to prepare, but the flavors deepen after it sits in the refrigerator for an hour or two, or even overnight.

Note and the r chee

Juice of 3 lemons 2 tablespoons extra virgin olive oil 1 ⁄2 teaspoon unrefined sea salt Pinch cayenne

TOM

1. In a large bowl, combine tomatoes, parsley, garlic, green onion and quinoa.

COOKING TIPS: To enjoy parsley,

make it an integral part of your meals.

Keep a bouquet of sprigs on the counter next to your salt shaker and pepper mill. Clip a few leaves into your salads. Mince a fistful to toss over pasta or potatoes, or add a cup to your next pilaf after you’ve toasted the grain. Line your sandwiches with the flat-leaved type and some let-

RECIPE

HEALING TIPS: For a plant often regarded

GLUTEN-FREE TABBOULEH SALAD

HARVESTING TIPS: To harvest, wait

2. In a separate bowl, whisk together lemon juice, olive oil, salt and cayenne. Pour over salad and toss to coat.

3. Store salad in an airtight container in the refrigerator SUPERCAT67/ADOBESTOCK

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SOCHA/GETTYIMAGES

HERBAL FAVORITE

tuce, or mince and knead a bunch into whole-grain bread dough. Unless your recipe specifies a particular type, you can use the curly and flat-leaved kinds interchangeably. Be profligate with parsley. It’s tasty, cheap and wholesome.

Parsley is high in many nutrients, including iron and vitamins A and C. Parsley is also a good source of sulphur, which is essential to a healthy liver.

Parsley leaves and stems can be chopped and added to soups, stews, salads, pasta dishes, fresh juices and more. Parsley is one of the most versatile herbs, making it easy for us to benefit from its many nutritive properties.

are prolific biennial plants, meaning they grow for two years before you need to start new plants from seed.

In winter, you can grow parsley indoors in a sunny spot. Be sure to water sufficiently to prevent seedlings from drying out.

If you want to transplant parsley to the outdoor garden, transplant plants that are at least 10 to 12 weeks old 6 to 8 inches apart, after the threat of frost has passed.

Parsley particularly likes to be planted near tomatoes, corn or asparagus, according to The Old Farmer’s Almanac. In spring, you can also plant parsley directly from seed or handy “seed tape”—seeds embedded in a long piece of paper that you plant directly to ensure even growth.

for up to 4 days. The flavors will mingle, making the salad taste even better.

Adapted with permission from The Ultimate pH Solution, by MICHELLE SCHOFFRO COOK.

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HERBS S

HERBS S

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A LITTLE GOES A LONG WAY

TURN OUT A TIN of saffron onto your palm. Admire the fragile tangle of deep red

threads. Hold it up to your nose and inhale its delicate but distinctive perfume—haylike, honeyed, bitter-sweet. What you are contemplating is not only spice-as-work-of-art, spice-as-labor-of-love, but also spice-as-ancient-history.

GROWING TIPS: Saffron (Crocus sativus) needs hot, dry summers and cold winters, and

will be hardy in the U.S. in Zones 6 to 9. If the bulbs (called corms) are planted around September, they should bloom in late fall of the following year. The soil needs to be fairly sandy to allow good drainage and corms should be planted 2 to 3 inches deep and 2 to 3 inches apart. Because it’s absolutely essential they don’t sit in wet ground during their dormant period (April to September), plant the bulbs in containers that can be moved indoors. How many do you need? One flower produces three threads—roughly the amount you need per person per dish. So if a family of four eats a saffron-based dish once a month, do the math: You’ll need 48 plants.

COOKING TIPS: Because of its high price, a mystique has grown up around saffron,

making us think we need to be some kind of cutting-edge chef to handle it properly.

This is not true. Do not be afraid of it. The secrets of the spice are there for anyone to unwrap, though you will need to experiment: to get used to handling and preparing it, to get a taste and a nose for its singular flavor and aroma, to get a feel for the right quantity and strength.

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Why is Saffron Expensive?

RECIPES

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Make this paella with chicken or rabbit, seafood, or with a variety of vegetables only. However you make it, the basic method and the saffron ratio is the same.

Discover the allure behind this herb.

Each purple flower of the Crocus sativus plant produces three trumpety stigmas of golden red. One pound of saffron requires 50,000 to 75,000 of the blossoms and 70,000 to 200,000 of the dried threads— and a lot of patience and dexterity. There are no shortcuts, no machines to ease the load. It’s a family affair, all done by hand much as it was hundreds of years ago, from the planting and the picking to the plucking and the toasting. And it’s a race against the clock. During harvest time (from late October to mid-November), the blossoms must be picked between sunrise and 10 a.m., and the stigmas removed immediately before they disintegrate into a sticky mess. Drying methods vary, but in Spain they are toasted in a sieve over charcoal embers before being put into airtight containers and stored in a cool, dark place. An artisanal spice, if ever there were one.

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SEAFOOD PAELLA

VINGERAN/GETTYIMAGES (LEFT), POVY KENDAL ATCHISON (RIGHT)

WORLD’S PRICIEST SPICE

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Saffron

Saffron is a subtle spice; use a little for a large impact.

The other thing to remember is that a little goes a very long way.

Some recipes call for a whole teaspoon of the stuff. Saffron is a subtle spice and you just do not need this much. Apart from making it costly to use, overkill will result in a bitter, metallic tang. An $8, 1-gram jar with around 450 threads is enough for a whole handful of dishes, cakes and teas. My Spanish husband (who learned from his mother) uses no more than 10 to 12 strands for a six-person paella. In one of my favorite rice dishes, the spice provides a background note to other complex flavors, while in cakes and sauces, for example, it’s the floral, honeyed tones of the saffron that dominate.

To bring out the full flavor of the spice, grind the threads and/or steep them in a little warm water, milk or other cooking liquid. Twenty minutes to two hours is good. Some recipes say to soak overnight. You can use “instant” powdered saffron, but you’ll lose out on some of the magic.

The more confident you become, the more you can incorporate saffron into your everyday kitchen.

Throw a few threads into your stock, blend into mayonnaise, drizzle over poached fruit, add to a glaze for roast meat.

1 pound mussels 1/4 pound small prawns 2 small squid, or 1/2 pound squid rings 1/2 pound baby clams 8 langoustines or large prawns 2 tablespoons olive oil 1 onion, chopped 1/2 red pepper, cut into strips 3 cloves garlic 3 peeled, chopped tomatoes 1 tablespoon paprika 4 cups rice 8 to 12 cups Fish Stock (see recipe at right) 12 saffron threads

1 . Clean mussels and boil in a pan until they open. Strain, remove one half of the shell, set aside and reserve the water for Fish Stock. Peel prawns and set the leftovers (heads, tails and skins) aside for Fish Stock, too.

2 . Heat olive oil in a paella pan or large skillet and lightly fry squid, langoustines and peeled prawns. Remove from pan and set aside.

3 . Sauté onion, red pepper, garlic, tomatoes and paprika for 7 to 8 minutes.

4 . Add rice, season, cook for a minute or two, stirring all the time. Add stock (start with 8 cups) and saffron.

5 . Bring to a boil, add squid and clams and do not stir again. Cook over a high flame for 10 minutes before adding prawns, langoustines and mussels.

6 . Keep cooking over a fierce heat until nearly all the stock is absorbed. You may need to add more stock and adjust for salt.

7 . When rice is almost done, remove from heat and cover with newspaper or a damp cloth for 5 minutes. The rice will continue to cook so make sure it’s still ever-soslightly soupy.

Note: You can dissolve a fish stock cube in 3 cups boiling water in lieu of making the Fish Stock. Even if you don’t have fresh mussels or a fish head, use the prawn leftovers and vegetables to add natural flavor.

FISH STOCK 2 tablespoons olive oil Prawn head, tails and skins (from the paella prawns) 1 onion, chopped 1 leek, chopped 1 fish head Mussel water (from paella Step 1)

1 . Heat olive oil in a large saucepan, the same one you will use for the stock.

2 . Sauté prawn leftovers in the oil for a few minutes.

3 . Add onion and leek and continue to fry. When they start to brown, toss in the fish head. Then add mussel water and fill the rest of the way with water.

4 . Bring to a boil, cover and cook over medium heat for 30 minutes.

THERESA O’SHEA is a British freelance journalist who lives in the south of Spain and adores Spanish cooking. www.MotherEarthNews.com

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HERBS T

HERBS T

Tea Tree FIRST-AID FAVORITE

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AIR FRESHENER

USE IT: You’ll find many tea tree essential oil products on the

THE ESSENTIAL OIL extracted from the tea tree (Melaleuca alternifolia) is highly versatile and functions as a oneproduct first-aid kit. That’s because the oil has promising antimicrobial, antifungal, anti-inflammatory and antiseptic properties.

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RECIPE

1. ALLPURPOSE POWER: In a reusable spray bottle, mix 15 drops tea tree oil with 1 quart warm water for a multipurpose cleaner.

For a more powerful antiseptic spray for areas that need more attention— such as toilets—use 2 teaspoons tea tree oil with 2 cups water.

2. MILDEW BUSTER: Combine 1 cup white vinegar and 25 drops tea tree oil in a reusable spray bottle. Spritz on mold or mildew and let sit for 10 minutes. Wipe away with a damp sponge.

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MICHELLE SCHOFFRO COOK, Ph.D., DNM, is the international best-selling author of 60 Seconds to Slim, Be Your Own Herbalist and The Cultured Cook.

TEA TREE SALVE This ointment helps soothe and disinfect cuts, scrapes and other wounds. It lasts up to a year. ½ cup extra virgin olive oil 1⁄8 cup grated beeswax 30 drops tea tree essential oil

4. NO MORE FLAKES: To help alleviate dandruff, add one to two drops of pure tea tree essential oil to a mild natural shampoo.

1 . In a small saucepan over low heat, stir olive oil and beeswax together just until beeswax dissolves. Do not allow oil to become hot. Immediately remove saucepan from heat and add tea tree essential oil.

Mix together until evenly combined.

2 . Now pour the oil-beeswax mixture into a 4- to 6-ounce glass jar. Use a spatula to remove any remaining cream from saucepan. Makes about ½ cup.

3. LAUNDRY BOOSTER: To heavily soiled laundry such as cloth diapers, add 1 teaspoon of tea tree oil to the wash. The powerful antifungal properties of tea tree oil will help prevent bacterial and fungal infections.

Lather for about five minutes. Rinse and follow with conditioner, if desired.

5. WART BEGONE: Because of its antifungal properties, tea tree oil can naturally treat warts. Place one drop of tea tree oil, diluted in water, on warts twice a day, keeping wart covered with a bandage.

Continue for four weeks, changing bandage daily.

ITAL Perh thaw and chop more

6. SIMPLE SOAP: To make a basic antiseptic soap, combine 2 cups melted glycerin soap base and 2 tablespoons tea tree oil.

Stir until blended, pour into soap molds and cool.

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smo mort 2. A with taste

7. DIY DEODORANT: Use tea tree oil to make your own deodorant.

Simply mix ¹/ cup baking soda and ½ cup cornstarch with 5 tablespoons melted coconut oil, then add 15 to 16 drops tea tree essential oil. Store in an airtight container. A little goes a long way.

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VICTORIA PITCHER

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for centuries for its potent antimicrobial action, which is supported by many scientific studies documenting its success against Staphylococcus aureus, E. coli and E. faecalis. Research published in the journal ScienceDirect showed that tea tree oil is effective against S. aureus and the biofilms it creates. Biofilms are thin, potentially health-damaging layers of microorganisms that secrete substances to help ensure their survival in or on the body. Tea tree essential oil may be applied directly to infections undiluted, with the proper caution, or diluted in a carrier oil.

It can also be diffused into the air.

Tea tree is also a wonderful antifungal aid. Unlike pharmaceutical drugs that tend to target bacteria, viruses or fungi individually, tea tree has been found to be effective against all three microbes at once. In a study published in the journal Oral Oncology, researchers assessed the effectiveness of tea tree oil against 301 different types of yeasts (which are technically fungi) from the mouths of cancer patients suffering from oral infections, including 41 strains that were known to be resistant to antifungal drugs. Tea tree showed varying degrees of effectiveness against them all. Depending on the type of infection, tea tree oil can be applied to the skin undiluted, in a carrier oil or diffused into the air.

In addition to tea tree’s capacity as a broad-spectrum fungal fighter, it shows effectiveness against the fungus responsible for athlete’s foot, which is known as Tinea pedis. In a study published in the journal Clinical Microbiology Reviews,

researchers found that 72 percent of patients who used a 25-percent solution of tea tree (diluted 1:3 in a carrier oil) had marked improvement in their condition, compared with only 39 percent of patients in the placebo group.

Still, more clinical trials are needed to cement a place for tea tree oil as a topical medicinal agent. Conduct a skin patch test to ensure you’re not sensitive to the oil, then apply 1:3 parts tea tree oil to carrier oil for sensitive skin.

Tea tree oil is also widely used to address acne. In a study published in the Indian Journal of Dermatology, researchers found that the tea tree oil gel used in the study significantly improved acne breakouts. In fact it was several times more effective than the placebo. After conducting a skin patch test, apply one drop of essential oil to a cotton swab and dab directly on pimples. Dilute in coconut or sweet almond oil if you have sensitive skin. Alternatively, add a few drops of tea tree oil to your favorite skin-care product before using.

Finally, tea tree may treat vaginal yeast infections. In a study published in the medical journal BMC Infectious Diseases, researchers found that a naturally occurring compound known as terpinen-4-ol showed promise for treating vaginal yeast infections, including against those that were resistant to the antifungal drug azole. Consult a medical professional before using an essential oil internally.

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HEALING TIPS: Tea tree has been used

market. Most have been diluted with cheaper oils, alcohol, or may contain harsh solvents used during their processing. This makes it critical to choose an essential oil that has independent third-party laboratory testing. Ingestion of tea tree oil, especially products that aren’t pure, can be harmful. Consult a natural health professional well-versed in using essential oils internally, should you wish to do so.

High-quality tea tree essential oil can be used neat (undiluted); however, if you have sensitive skin, dilute three to five drops of tea tree essential oil in 1 teaspoon of a carrier oil such as sweet almond or fractionated coconut oil (a liquid version of coconut oil). Always conduct a 48-hour skin test of tea tree essential oil diluted in the carrier of your choice prior to more extensive use.

We recommend neat use only be occasional, as repeated or longterm use can result in skin sensitivity.

To benefit from its respiratory healing effects or the ability of tea tree essential oil to disinfect and freshen the air, diffuse five drops of tea tree in an essential oil diffuser (preferably not an oil burner, as heating the oil can destroy its therapeutic properties).

Diffuse for up to an hour.

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