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HERBS & SPICES

Herbs and spices are powerful ingredients known for their mostly antioxidant and anti-inflammatory properties. They contain various nutrients which can aid digestion, and gut healing making them a vital ingredient in any dish or herbal tea. However other than their medical properties, their flavour can transform any recipe from plain boring to flavoursome, and are ideal replacements for added sugar and salt in cooking, therefore are important in helping anyone transition from a inflammatory processed diet to a wholesome nutritious diet. Other than cooking, smelling dried herbs makes me feel calm and happy in particularly my favourites lavender, rosemary and lemongrass. For facial steams, adding herbs to the water provides added benefits to cleanse the skin, soothe sinuses and clear toxins. 
HERBS

ROSEMARY

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  • Anti-inflammatory, antioxidant, and antimicrobial. 

  • Contains carnosol and carnosic acid

  • Nutrients: vitamin A (beta-carotene), vitamin B6, vitamin C, folate. Calcium, iron, magnesium, manganese, and potassium.

  • Rosemary oil for hair health and growth.

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Use in/with: Stews, roast root vegetables, meat seasoning, chips. 

THYME

 

  • Anti-inflammatory, antimicrobial, antiseptic, and antimicrobial.

  • Good for bacterial, fungal, and parasitic infections. 

  • Nutrients: iron, copper, thymol, potassium, vitamin A, vitamin C, and magnesium. 

  • Thyme for skin health.


Use in/with: Stews, roast root
vegetables, meat seasoning, tea

OREGANO
 
  • Antibacterial, antioxidant, antibacterial, and antimicrobial. 
  • Contains: carvacrol and thymol. 
  • Nutrients: vitamin K, manganese, iron, dietary fibre and calcium.
  • Good for bacterial, fungal, and parasitic infections. 
  • Oregano oil for treating candida overgrowth (not essential oil). 
 
Use in/with: Tomato based dishes, fried eggs, salads, and chicken. 
SAGE
 
  • Antioxidant, anti-inflammatory, and antimicrobial. 
  • Nutrients: Iron, calcium,vitamin K, magnesium, zinc, copper, vitamins A, C, and E. 
  • Good for treating candida overgrowth.
  • Sage mouthwash known to kill streptococcus mutans bacteria which causes dental cavities. 
 
Use in/with: Fried mushrooms​, meat rubs, and roasted root vegetables.
 
CORIANDER
 
  • Antioxidant, anti-inflammatory, antimicrobial.
  • Nutrients: Dietary fibre, manganese, iron, magnesium, vitamin C, Vitamin K, protein, calcium, phosphorous, potassium, thiamin, niacin and carotene. 
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Use in/with: Curry, lemon, meat mainly chicken and pork, potato dish

FENNEL
 

  • Antioxidant, anti-inflammatory, anti-bacterial, and antimicrobial.

  • Nutrients: Vitamin C, calcium, iron, magnesium, manganese, and potassium. 

  • Good for candida overgrowth. 
     

Use in/with: Sausages and pork, seafood, garlic, steak, chicken, roasted veg and potatoes

FENUGREEK
 

  • Anti-inflammatory and antioxident.​

  • Nutrients: Iron, manganese, and magnesium.

  • Known to help with digestion.

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Use in/with: Curries in particularly with chicken, soups and stews.

BASIL
 

  • Antioxidant, anti-inflammatory, and antimicrobial. 

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Use in/with: Pasta with tomato recipes, pesto, tomato soup, strawberry smoothies, chicken, salmon, and salads.

PARSLEY
 

  • Anti-inflammatory and antimicrobial.

  • Nutrients: Vitamin K, C, A, and B9.

  • Aid digestion and help improve UTIs.

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Use in/with: Creamy pasta, chicken,

salad dressing, smoothies, and tea.

DILL

 

  • Antioxident and anti-bacterial.

  • Nutrients: Vitamin A, C, and magnesium.

  • Aid digestion
     

Use in/with: Eggs, chicken, fish, salad, soups, stews,  

MINT

Use in/with: Tea, facial steams, lamb, salad, chicken, desserts,

SPICES

 TUMERIC
 

  • Anti-inflammatory and antioxidant

  • Calms nausea and aids digestion

  • Best consumed with black pepper which enhances its absorption. 


Use in/with:  Golden milk, curries, soups, stews

CAYENNE PEPPER
 

  • Antioxidant

  • Can irritate some, however great for others with improving digestion and clearing sinus congestion. 

  • Helps fight bacterial and fungal infections therefore great for both SIBO and Candida Overgrowth,


Use in/with: Chicken rubs, pork, soups and stews, 
 

PAPRIKA
 

  • Nutrients: Vitamin A, E, and B6, and Iron

  • Aids with digestion 


Use in/with: Chicken rubs, sprinkle on eggs, bolognese, fajita mix, roasted cauliflower, lime chicken, and pork.

GINGER
 

  • Anti-inflammatory, antioxidant, and antimicrobial.

  • Aids digestion, helps improve gut motility and nausea. Helps fight bacterial and fungal infections therefore great for both SIBO and Candida Overgrowth,

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Use in/with: Teas, stir fry, curries, stir fry, soup, noodles, pork and chicken, cookies and desserts.

NUTMEG

Anti-inflammatory,  antioxidant
Antibacterial in particularly for E.coli

Use in/with: Chicken, lattes, desserts, golden milk

CINNAMON
 
  • Anti-inflammatory,  antioxidant and antimicrobial. 
  • Helps fight bacterial and fungal infections. 
     
Use in/with: Sweet potato. pork, salmon, tea, soup, pancakes, desserts, cookies, cake, and lattes.

CLOVES
 

  • Antioxidant, and antimicrobial.

  • Helps fight bacterial infections therefore great for SIBO and Candida Overgrowth. Improve oral bacteria. 

  • Nutrients: Manganese and vitamin K.

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Use in/with: Tea, lattes, pork, and curry.

MUSTARD 

(Use 100% seeds/powder)
 

  • Anti-inflammatory, antioxidant, antibacterial, and antifungal

  • Nutrients: Vitamin E, C, K and A. Calcium, manganese, copper, iron, selenium and zinc.

 

Use in/with: Salad dressing, soups, pork, chicken, and beef.



 

GARLIC

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  • Antiseptic, antibacterial, and antifungal.

  • Although a great anti-fungal for Candida Overgrowth and SIBO, not everyone can tolerate garlic due to being high in fructan, a FODMAP. If you have IBS as one of your symptoms best to leave out garlic out of your diet.

BLACK PEPPER

Nutrients: Vitamin A, C, and K.

Use in/with: Most savoury dishes. Coarse pepper as meat rubs. Use with turmeric in recipes due to containing piperine which can increase the digestibility of curcumin.

APPLE CIDER VINEGAR
(with Mother)

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  • Antioxidant, antiviral, and antimicrobial.

  • Supports gut motility. Helps with symptoms of reflux. (Dilute 1 tblsp in water and drink before bed).

  • Antifungal and antibacterial therefore great for those with SIBO and Candida Overgrowth.


Use in/with: Salad dressing, chips, lamb, and stew.

LEMON
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  • Anti-inflammatory and antioxidant.
  • Aid digestion. Help detoxify liver.
  • Nutrients: Vitamin C
     
Use in/with: Tea, add to water, chicken, rice/quinoa, fish, eggs, avocado, creamy pasta, desserts, cake, yoghurt

LIME
 

  • Anti-inflammatory and antioxidant.

  • ​Nutrients: Vitamin C, A, B, and D. Potassium, calcium, and magnesium.


Use in/with: Salmon, yoghurt, add to water, salad dressing, and curries.

HIMALAYAN SALT
 
  • More nutrients and less processed than table salt.
  • Nutrients: Potassium, calcium, magnesium, iodine, iron, and zinc.
     
Use in/with: Most savoury dishes. Limit to 6g a day for adult (1 tsp). 
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TEA BLENDS

Support digestion and gut health with these tea blends.

SOOTHING LEMON AND GINGER
Whole lemon and whole ginger

GOLDEN MILK FOR DIGESTION
Turmeric, 100% coconut milk, optionally add some nutmeg 
(Add collagen and l'glutamine, to support gut healing)

FOR SLEEP
Chamomile

GUT HEALING
Licorice, slippery elm, ginger. 

FOR GUT MOTILITY
Artichoke Leaf and ginger.

SPICE & HERB BLENDS FOR COOKING

HERBS FOR FACIAL STEAMS
Mint
Chamomile
Lavender
Lemon Balm
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