MAY 2010
FROM THE FRUGAL FOODIE:
8 RECIPES HARDY NEW ECHINACEAS GARDENER'S SALVE-DIY SAVE WATFR PLANTWIS
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IF YOU ARE IN THE MOOD FOR SOMETHING REFRESHINGLY DIFFERENT. REFER To THIS COMPATIBILITY CHART.
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MANGO CEYLON - Those with dark incl inati ons and a lust for the mysterious will pair weI] with this aroma tic cup. This perfumed, velvety brew enjoys a partner with a heavy palate, forceful nature , and a determined spi r it. Those wit h de licate constitutions need not Sip this enchan ted tea. FIREFLY CHAI - This inspired amber in fusion is looking for someone who soars to grea t heights wit h zeal and ambition. Someone who is daring and never misses an opportunity to achieve big dreams! If you truly believe anything is possible, t his charmed cup is desti ned for you. CHAMOMILE - Th i s peaceful tea is l ook ing for a steady partner who enjoys the delights of domestic tranquility. If you enjoy an evening of classica l mu sic amongst the sputtering flames of a fireside , this tea would make the perfec t companion.
JASMINE PEARLS - This graceful tea is best suited to those w ith an eye for elegance and a taste for grandeur. If your perfect day includes perusing art from the world 's finest galleries, then certainly cou nt on this exquisite cup to be a sophisticated parlner. HIB ISCUS HIGH - If you embrace your inner ch ild with open arms and find yourself cl imbing trees and making cardboard forts in the backyard, this tea will be yo ur best friend. Sunny moments of carefree merriment will surely entice this cheery cup,
mou~herb5' . co m
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CONTENTS
71l/(ld .D'itJ / I";1 e' [diNf!i_iII '-/ This spring. plill'l! a gMOen th
Ie-seeds itself; make the most of hardyechinacea and peony; )(eliSCilpe to ~ve water: stilyon budget with deliciOUS frugal recipes; be healthy with herbs; make your own gardener's and more.
....,""e;
Hardy New Echinaceas Getting tired of growing the same purple
conefiowerseach season? Discover the newest viI,ieties of this popul,,, self- ~er. P,ge 28
Save Water, Plant Wisely Don't let Wille. shortages wither your garden, Follow these seven principles to
conserve water and combat droughts. Page 24
Herb
8 Recipes From The Frugal Foadie
Stay Healthy: 48 Herbs for Any Age
These fun r~ipes from Th .. Fruga/ Foodie Cookbook will balancE-gourmet
Herbs can help enhancE' yotll rouline
cravings with a fast -food budget
during any season elyou. life , Find out which plants ale right for you.
Page 34
Page-42
Colorful, Carefree Herbs
Gardener's Salve-DIY
Grow a garden from seed and watch it renew itsel f year after year. Garden plam show you how and our expert explains what to expect.
How to make your own gardener's salve, plus 4 more re.::ipes for at-home spa treatments to soothe your body after a day in t~ SUIl.
Page 18
Page 51
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MAY 2010
'~Herb COMPANION
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Fresh Clips: Banish insects and more.
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18 Colorful , Carefree Herbs
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Garden Spaces: Gorden plans 'rom seed.
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DAYBOOK
Hello, Spring 'Ihis is the season of daily news Hashes and romine miracles: 7/J( /'fasa" up! 7h( basil is in.' Holy TouM. look at I/}( color ojfhii UffllU!To garden, whether in one cont~iner or
Reader Reaction A reader wrole about a body rub from "Exotic Herbal Spa Day" (January 2010) on her blog. "365 Oays Focused on a Loving Home" (WMoW.loveinfhehome. wordprf!S5. com). Excerpt below: During craft night last night. I was loo~ing through The Herb Com ·
pamon. I saw this recipe called Balinese Boreh used lor lice farmers in Bali. All it required were spices
that I had in my spice cabinet. My husband wor~s a Wlry physi-
cal job so his legs can get tired. I gave him the treatment and there
was enough lell over for me, so he returned the lavO!". It did feel like it
was increasing blood flow (as promised) and I worried thai I might be
too energized to sleep. But I slept straight through the night without waking up, which is rare with my
pregnancy symptoms, Definitely will be something we'll
over a half-acre plot, is to become familiar with amazement and awe. 11le biblicalslOry of the mUSalrd seed remains the perfect parable for faidl. Wonder is such J d ependable byprod uct of planting a Sttd SO small it can bardy be seen, then watching ir grow into a plant almost as taU as the person doing the planting. I lm'e waKhing our community develop as I read the blogs from our readers throughout the country and receive nevo."S flashes about the delight and drama going on in gardens near and far. Because I've gotten tOO busy 10 plant a garden myself. it gives me a special, voyeuristk delight to read about your gardens and all those grear recipe, yo u\'c COmc up with. And, increaSingly, the ways you're using plant medicines to boost yOllr heahh. Many days, sitting here in my office, I feel like the huh in an old-failiioned wheel. We hear from gardeners , cooks and herb lovers allover Nonh America (and a few other ooun{Ties) and know they're all connected. 'lhe wonder of our I'lternet-empowered society is that we get to be friends with people we never physically see. And we get to be pan of a community wirh people whose hands we might never act ually shake. I can report happily that the Herbie communiry is growing and vibrant, if response to our magazine is any indicator. Our January 2010 issue experienced greater nc,,"Ssrand sales than any in 7/}( Hub Companion) 22-year history, and our March issue is on track to bear lhat record. Our subscriber numbers keep climhing, and visitors to our wcbsitc increase practically every day. You helped make the changes in the magazine that have it heading in rhis posi tive, successful direction. We've asked yo u about the topic.' that interest )'ou and whar doesn't interest you at all. Wc've listened, we've read your letters and ha,'c made Some changes accordingly. From my many years in publishing, I know for sure rhat a publicarion only can be successful to rhe degree thar it meetS rhe consumer's needs, and our intense desire here at 7/J( H(rb Comp""ioll is to be the kind of publication you pkk lip at the newsstand or from yo ur mailbox and can't Waif to sit down and read. With a cup of tea, of course. We hope you'U use the blogs on our websire to get acq uainted with each other, to (ell YOllr stories, share enthusiasm, Jsk questions, give advice, form friendships. No one has all the answers or knows the whole picture, but together wc exponentially increase each other's wisdom , knowledge base and plain old fun! Just anorher routine miracle called communiI)'. To yo ur health,
use again. K.C. Compton, Editor in Chief
MAY ?OIO
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THE HERB COMPANION
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Mataww& &~ &rf'amC y{u'b INGREDIENTS; 1 larg" orga n k ju ice o rang'" 1 or!l~n k I" mon 1 pou nds (about 12) med ium, f irm ri pe organ ic necta rines
6 cu ps Florida Crysta ls· Organ ic Sugar T.p;
Peel~d organic
peachef may be
sub,tituted for nectarines. Grate the rind. of the oranges and lemon. Sque8l e t~ juices and remove a ny seeds Do not stra,n. Combine rinds and jukes in " large heavy kettle or Dutch oven. Chop nectarines into citrus juices. Stir in sugar and bring to boil over medium heat. st irring often. Reduce heat and let simmer slowly until thickened. about 3S to 45 minutes. St,r frequently. (Do not cowr.)
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IN BASKET
Chocolate Basil:
Hero
Found? Dear Herb Companion,
Herllal Groundcovers
I have {h~ elusive chocolate basil plant. purchased it last ycar from a local flUlscry,
I love the idea of herhal grollndcovers from your March 2010 arricle, ~5 Reasons ro Plaru Herbal Crollndcovers." However, only one scented grol1ndwver listed is for Zone 4. What else is available for Zones 3 and 4~ Robin Kennedy
Forget-Me-Not Garden Ccn!er in Lima, Ohio. The leaves are a deep green wl"r and
when the leaves are crushed mere is a cllo<:obte aroma. \VI'en children visit, they secm really fascinated by it. Kelh Robersln Ada, 01 10 W~ o.sk~d K~lli for" cutt;,'g of lur planr. AI ofprus rinr~> "'" h"dn'r luard back. though. W~'ll kup you posted.' - t"ds.
Alpha. Michigar
I .."commmd Mtg""O (Origoonum vu lgare) ,,>ld umDII b"l", (Meii5.a offidnali.). O"'gallo is great for Zo,u 3 alld I".. IJig"ly aromalir kaws. umon balm is goodfor Zon~ 4 a"d is kmo,,-scmud. - Chris McLnugMill
DIY Anti-Aging Cream Tips I have a question regarding a recipe: ill your March 2010 article, "5 fresh-face Treatments." I made up a batm of the AntiAging Cream, but the consistency is anything but · creamy." It i., liquid at room temperature and solid if I refrigerate it. Is this the way the product is intended to be? SylVia Newberry
Ren L:Vally put his own twist on our n.x:ipe for Tul ..; Chao from the January 10J 0
article "eha; Times: He feaTUred his version of the tca On his healthy cuisine blog Edible Ari~ (www.edi buarin.com). To try his version, visit www.tdibkaria.
roml20 J% 1!251111lsi·chail for the .cdpe. Ren's photo above shows how Ilis aJapradon (lIrned OllC
MAY 2010
In your November 1009 article. "Grow.
Cook, Heal with Elder," you included a recipe for Elderflower liqueur. A ren'{ elderberry f1owcr~ toxic? AI Kdr T
via email
Eldnjw""'n a"d rip~ ~Id~rb~rriu of Ib~ varin., Sambucus canade nYou can rxp~rimmf with dn illgredimts- sis II"d its £uroptll" ",latil>t S. nigra lire fOT " fhidl~r (r~'lnr, "dd mO", CI)(QII butter "",,mg lIN ftw >lOIltOX;C p"r" of thit pla"l. alld for a lhillnu (r~am, "dd mor~ oliv~ oi/. Auordi"g 10 M,.Jlilu Plus (a urviu of lIn Wbi/~ cOIuonil'g Jour d",am c,."anr. k«p U.s. Naliollal Library of Mtdiri,,~ and fIn Jour p,."fer,."d Jforog~ wuthod ill milld, It NalilJI",1 " ..tirurts Df H~"lt"), tlu I~IIvtS, will imp"ct tlu Milsilfmq, o.s you discov- suds II"d u"Tipm~d fouilof tldtr "" pDlm ~"d. - j"niu Cox r;ally toxic. II is ;mpDrtdlU 10 Itril:try fDll{JW a ruip~ wlun rooking wilb ~Id" a"d mak~ I have a question regarding your March fU" JOu'r~ using Ollly rlu dark purpk. riJU 2010 arricle, " 5 Fre.h -Face Trearments.H b~rrin. - Eds. Heartlan . Verm" 1\
Reader Reaction
Careful Cooking
Could you please tell me how to Store the Anti _Aging Cre..m Jnd what its .helf life is? S, ;an Rieder Park Ri
Store t'u C""m ill a cum, Mnldi,," wilh II ligbt-jillillg lid ""d pMet ill a (001, dry cupboard. Ih~ slulf lift il "bour six ro ~;glu "",~ks. - faniet Cox
NorfhAm~rica"
Correction D~"bi~
/lomallo from Whiu l'willS, New pD;>lud {Jur Ib"r "'" miJ.Jp~U~d lIN WDrd '~{JI"'tftaU" i>l our ja>lu,,"Y 20/0 issue. In "lea 'Jr~e Oil: 'flu Skin Elixir," we misrakmly "f~r",d lIN "tbln~'s foOl drug '" "To/najlau. ~ - Eds.
j~ruy.
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THE HERB COMPANION
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FRE S H CLIPS
To rhose of liS living in the United States. malaria mighr seem like a disease tha! ended wifh the 19th ceruury; worldwide. it remains a major health problem. For hu manitarian reasons . malaria maners. And if yo u travel. malaria can Oe.;ome a personal issue. According to the World Health Organization', 2008 malaria report. nearly I million people died from malaria in 2006 alone and moSt were children younger than 5. In the United States. the Cenrers for Disease Control and Prevention received 1.564 reports of malaria cases in 2006; six of these cases were fatal. Most U.S. malaria ases were among travelers returning from other co untries. notably
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MAY 2010
rropkal West Africa. For ccruuries, quininc-deri"ed from the bark of the 50tlth American cinchona tree-has been the stalwart in malaria treatmeru. Now, malaria has otlt- run the tre.unell( and developed a resisrance fO rhis previously dependable remedy. But once again, the plaru world offers hope in The form of humble, weedy ArremisM all n"", also known as Sweet Annie. Malaria dnelops when microorganisms from various spcries of Plmmodium are injected in to tbe bloodstream by mosquitoes. Left urureated, the Plasmodium parasites stay in the blood. where tbey ca use fevers and other Au-like symptoms, which can range from merely
miserable ro life-threatening. Qu inine works by interfering with the parasite's reproductive cycle. \'(rith quinine's effectiveness waning. scientists looked to another medicinal herb--swect Annie, which has been used for centuries in Traditional Chine>e Medicine for b.'ers. Known to herbal wreath makers as sweer Annie, Jnn ual worm_ wood and Sweet wormwood. this member of the ArtrmisM genus grows as a weed in North America in fal low ground. along roadsides and in barn yards and neglected gardens from Prince Edward Island to as far south as Abbama and west to Arkansas, Missouri and Kansas. In recent years, i! has been widely planted in herb
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THE HERI COMPANION
N e ws
R ev i ew s
Pe opl e
Pla ces
• • • • • • • • • • • • • • • • • • • • • • • • • Ancienl Herb Made Modern •
Did You Know?
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A w()(k fmm 340 A,D., Handbook of Pr~Krip.
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gardens and has done what am bitio us planls alwJYS do: eseJped from cuhivalion and spread quickly. In the late 1960s and early 1970s, Chinese researchers beg;.n invesligJling Ihis traditional fever medicine for its potential in (rea(ing malaria. In 1972, (hey isolated a suhSlance from the leJf of SWeet Annie called arumisinin that waS fo und III ha,'c significant amimalarial activiry. A new phJrmacological treaunem regime combines two drugs, artemethcr (a derivative of ar(emisinin from A, dmltld) and the drug lumefantrine. llIe prod uct, known as Coanem, is manufactured by (he Swiss pharmace ut ical giant Novanis in parrnership with Chinese imerests. llIe artcmisinin dcrivative has proven ro be thc mOS( effe.::!i'·e of (he alHimalarial dr ugs, and in combination with lumefamrine, has shown a 95 percent success rate in a six-dose, duec-day lrea(mem regi me. 'n'e drug docs not prevcnt malaria. In parmership with the World Heald\ Organi7.alion, Ihe man ufacturer has foregone profit on mOre than 250 million ue:ltlnents that were distributed 10
malaria paticnts in developing countries, in conjunction wilh training programs and educational resources. More than 75 perCCnt of thc drugs have /:;one III children. In April 2009, Coanem was approved for use in the United States by the Food and Drug Administration. Recently, Ihe World Heahh Organi7.ation has developed an initiativc III rcduce malaria cases using a fourfold approach. incl uding dislTibUlion of long-lasting in _ sccticidal mosq uilll nets; indoor residual spraying of insecticide; interminetl{ preventive treatment in pregnancy; and the artemisinin-bascd combination therapy for those who do gel Ihe disease, lhis story of sweet Annie and the fight against malaria highlights thc potential for naditionJI herbal lrealments (0 con trihute to successful drug development for diseases unresponsive 10 conventional lTeJllnents. -Steven FOSler P,emji, Z,G, (oa'tem: The Journey to the (linic_ Malario Journ<Jl, 2009; 8 Suppl. 1:Sl. World Health O'ganiLltioo. World Malaria Report 1008. Geneva, SWitzerland: World Health Ofgani· Lllion. 190 p p .
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247 million
Number of mala'ia cases wo,ldwlde In 2006
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Number of m~l~ria death. worldwide in 2006
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1>949
FRESH CLIPS
PRESENTING A WHOLE
NEW WINDOW OF OPPORTUNITY
Horn veryone's favorite grassroots herb mo.'ernent has changed its date of ceiebr.uion from the fall fO ,he lim SaTurday in May, so mark your calendars for HerbDay on May I, 20 I 0, HerbDay is a day for celebrating herbs
E
in your comm u nity-in any way thar you wish! WI,en you schedule your local HerbDay event, gel the word OtH by P')S!' ing the details on the national HcrhDay website (www.htrbday.org) and our calendar at www,h(rbrompanion.comkllulld,rr. You Can also dlcck the calendars for events
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that may be taking place in your area. HerhDay Austin 2010 (the American Botanical Co uncil's HerbDay celebration) will feature presentadons by Mark Blumenthal, exe.:llIive dire.:tor of the American Botanical Co uncil, and herbalist Jnd acupuncturist Christopher Hobbs, in Austin, Texas. HerbDay was mO"ed (0 the spring because plenty of fresh herbs arc: available at that time, according to Gayle Engels, HerbDay coordinator and special projects dire.;tor for the American Botanical Council. The event was founded five years ago by five nonprofit org.1niz:uions (the American Herhalists Guild, Ameri Can Botanical Council, Amnian Herbal Pharmacopoeia, American Herbal rrO
THE HERII COMPANION Find more magazines at www.magazinesdownload.com
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Reviews
NeW"~--
SUSAN WITTIG Al.8ERT
People
Places
V
Ed itor's Pick
MEDICINAL HERBS
Holly Blues
HOllY BlUIS
By Susan WIttig Albert (Berkley Hardcover, 20101 304 pages; $24.95
Herbal Advantage offers hundreds of herbs that when used properly, have been known to alleviate everything from acne to wrinkles. Stevia, Spices, Essential Oils, Herbal Teas & Herb Capsules.
Holly Blue> i~ Susan Wittig A1bert'~ latest installment in the China Bayles mystery series. Regular readers will cheer the return of this herbal sleuth, but newcom ers can dive right imo China's adventures, as well-the series doesn't have 10 be read in order. In Holly Blue>, our heroine's Christmas holiday is interrupted by her husoond's ex-wife, Sally, who is rrying 10 escape trouble by boling up in small-town I'ecan Springs. But mayhem follows ber- right to China's door. Can China umavcl the mystery stlrroltndins Sally's woes before the chaos ruins Christmas~ Herbal enthusiasts will love China'., insight into plant history and the day-today happenings at her herb shop, Thyme and Seasons Herbs, as she name-chc:cks English herbalist Gerard and sdls our own Jim Long's cookbooks. In between book.., we love Susan's free c-newsletter, All About 7hym~. Sbe serve. up a weekly dose of herbal fiKts, news about her latest book.. and project ideas. Sign up by visiting wWW.abuulhymuomand dicking ~subscribe,"
HERBAL A OVANTAGE
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The Backyard Beekeeper's Honey Handbook By Kim Flollum (Q uarry Books. 2009) 168 Pages; $24.99
his guide w all things honey takes readers through the final ,tages of honey refinement. From extracting and ,toring to selling and cooking, Kim Flottum gives detailed and beautiJUlly illustrated directions that will help yo u prodtlce the best honey possible, Flottum, edilor of Bu Cu/wrt: magazine, shares matter-of-filer heehi"e management basics. But he also reveals the creative process involved in managing a beehive. Yotl'lI have a new appreciadon for the countless varieties of artisanal honey that you and your bees Can produce. For those who may not have a strong beekeeping background, FlOtlUm's honeyinftlsed recipes are equally as inspiring as his invaillable advice to infuse honey with herbs. His recipe for Baklava: 11,e Honey Dessert King is made e\'~n Sweeter with thyme-infused honey. (Available for purchase on Pa!,,, 49.) - Arid TIlson
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~~erb Companion
In r.estigates Garden Experts:
Mosquito Control
R
eaders often requesr plans for a garden thar will repel mosq uitoes. My first reaction to this idea is that you're asking tOO much of a garden. at least in a warnl, moist climate where mosquitoes are a common problem. There are a number of planto; often touted for mosq uito repellence---such as a citronella-scented pdargonium and Cymbopogon nard"" a relati"e oflemongr=bl!! it is generally their essenlial oils Ihat have Ihat quality. nOllhe plant itsclf. unless ito; leaves are ruhbed or brushed. (For a li,t of plants that repel in~to; when crushed. turn to Page 16.) In my experience. nmh ing is as effe.;tive as burning a mosqlliw-repelli ng incense or candle on the patio or in the area outo;ide where you're working. Also, look to cultivation techniques to disro urage mosquitoes. Forexample. drip irrigation or soaker hoses are beuer Ihan overhead watering. becallsc water goes
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THE HERI COMPANION
News
Peop l e
Rev i e w s
Pla ces
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directly into the soil and doesn't collea: in the leaves and Aowers and pllddle on the ground. Mosquitoes are drawn to water, so be Sure that you don't have any water standing or collecting in th e garden. In birdbaths, water features and small ponds, use a product such as Summit Mosquito Dunks or Summ it Mo.,quito Bits (around $10) , which arc not to~ic to birds or pets. Having fewer mosquitoes is a benefit of choosing drought-tolerant plants. (for more on ~e riscaping, see Page 24.) -Kathleen Halloran
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FRESH CLIPS
More Mosquito Control:
Herbs to Repel Insects
M
this plant if it is in a garden bed and it has a tendency to become invasi"e, blU keeping a cOllple of plants in hanging containers helps avoid both problems. M~rigold (TttgtfN spp.). 1his sun -lOving annual also repels aphids and is an excellent companion plant for your- vegelahle garden. Marigolds arc an easy-to-carc-for border plant and the simplicity of collecting seeds for neXI years planting m akes Ihis plant an affordable addiTion. Note: Do not mh on ski n. Rose mary (RosmarinUJ officinali,) . The oil of th is shrub is heavenly to mOSI humans, bur disgusting to mosquil<Jes, h's an attractive plant for conu.iner or herh gardens tbat requires little water and also is delicious when used for cooking meat, soups and egg dishes, lcmongra.!.S (Cymbopogon CiITUIUJ). This plant has a lemony scent that mO"luitots hale. W,th a littie patience, it can be gtown ftom smlks sold inlhe market. h prefers full sun and good
osquiwes can ruin me enjoyment of your summer garden. Ordinary inseC! repellents slalher you and your family in sticky chemicals: bug uppers arc annoying and leave you sining amongst charred insect parts; and sometimes yo u aren't in the mood for the smoke of incense or candles in lieu of fresh Summer air (but if you arc, check out our favorite product on Page 14). So what's le&? MO"l uitocs don't like a few familiar herbs that you can USc to Stay bite-free this season. Keep the crushed leaves of Ihese six pianl! in a small concainer al intervals on your palio to repel mO"l uitQes. Ex~pt for marigold and wormwood, whicb can Cl use: concan dermatitis , yo u can rub the crushed leaves on your skin for added prOlection. Catnip (N~prla calaria). A perennial for Some gardeners and an annual for others, Cllllip has been found to be: 10 times more effective than DEET al keeping mosquitoes away. Gts will cr ush
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Ne ws
df";linage. Keep in mind ~ha~ ~his tropical plaru won't tolnate freezing temperatures. Wormwood (Arftmisia absinthium). 1his perennial has silvery foliage and can be grown in full Sun in mOSt wneS. Makes a unique border plant and the pungent odor keeps mosquitoes at bay. Nme: Do nOt rub on skin. Min! (Mmtha spp.). Many mints' oils arc unpleasam (0 mosquitoes, so keep a pot or twO of the'e hardy and aromatk plants around. Since they spread casily, mints are best cultiv:ned in containers. -Tammie Paimer /J 5tevM FO'f~r is on ex~rr on medidnol plants. Ariel7ilson is an w i torial inferno ... lli1On Marlin is associate editor and KOltllun Hoifo,on i$ a contrlbufing wilo'ofThe He rb Companion. Tomm~ Pointer gardens in Otegon.
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MAY 2010
GARDEN SPACES
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Grow a Garden from Seed BY KATHLEEN HALLORAN ILLUSTRATIONS BY GAYLE FORD
Think of the future, Try this carefree garden for a riotous sel f-seeding bed, year after year.
MAY 2010
Many herbs have their future built right into their growth hanir." providing the next generation without any help
from the gardener. And in the process, many will offer up ~eds 10 spice up dinner or 'pro uts to add to salads. If yo u've gO! an eXfralirde plot of din and WalH to plant for . " stainability, try growing herhs for their seed •. Annual or biennial herbs that are reli_ able H'-seeders {an create a riot of Hnwers long after they've surrenderoo 10 the
seasonal cycles. 111i, can be a bit of a headache in a perennial bcd, Oecause if lefr unchecked they can claim far more space than the gardener is willing (0 give them, meaning the lIowers must
he deadheaded
regularly and new seedlings yanked out !O conHollheir rampanl ways. 'l hat's the beauty of giving them their own 'pace, as in (he carefre:e liule garden illuslrated here, where: prolific flowers creme (he &e(ting for a piece of garden sculprure:, Weeding and deadheading are usually
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THE HERB COMPANION
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Take the poppy. for example:
A beautiful flower, a useful seed that 's a staple in the kiKhen; and if yOli grow it once , you 'll always have it. You can deadhead it unlit JUSt before the season's end to prevent it from spreading too much. or
you can jusrlet the flowers go 10 seed pods to harveST for baking; either way, the seeds
get o u t of controL All the plants on this list an: easily
won't
grown from seed. Some of th em, induding those with taproots, such as dill, caraway and fennel, arc easi er 10 sow and let grow (in ,im) than to propagate and [hen transplam; they resem transplanting and
may sldk for a bit before they nxuperate and grow, or not.
About Seeds Prepare the seedbed by removing grass, weeds , rocks and rools from Ihe soil. If you turn over Ihe soil, you're Jlso allowing weed .<eeds 10 corne closer 10 the .m rbce (0 germinate, so if you have the lime, let ,he weeds germinate and work over ,he bed again. You want that top layer ot soil ,0 be: as smooth and free of clumps as WWWH[RBCOMPANION .COM
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2. Borage (Borago officinalls) 3. Opium poppy (Papaver somniferum) 4. Dill (Ane/hum gril\leolens) 5. Flax (Lmum usita/lssimum) 6 Cilraway (Carum CilrVl) 7. Coriander ICoriandrum sil/, vum) 8. Chervil (Anlhriscus cere folIUm) 9 Calendula (Cilieflduiil offlcmillis) 10. German chamomile (Matflcaria reeu/lfil)
possible 10 mJke it easier for ,hose liny new roots and sprouts. Seeding a garden is fun , easy and inexpensive for novi ce Jnd expert alike. h 's a good idea to stan your garden witb fresh seed from a reliable company, but if you have hJlf a seed packel lef, over from seasons past, JUSt spread it at a slightly heavier fale than you wo uld if it were fresh. If SIOred correctly, many seeds can last for yean, even dccades, although viability can decrease as ti me goes by. Some seeds need light to germinale, and mould be spread on the soi!"s surtace. Others need darkness to sprout. 'These must he covered with a layer of fine soil roughly twi a: the depth of ,he seed itself. 'Ihere are vario us scarification lechniques to help more difficult seeds sprout, including nicking the seed coal or rubbing il lightly with sandpaper, Seeds also can be soaked overnight betore planting. For those gardeners who enjoy germinaling seeds, a da.'<Sic reso urce i., 7h, Nt'" Sud Starfa; Hdndbook (Rodale, 1988) by Nancy Bubel; i, includes gemlination ,ips and useful charts on many types of seeds. A useful way 1o harvcst seed heads and pods is to Cll, ,hem when Ihey mamre
btu before ,hey bursl open to prevent ,he seeds from $Cattering in the wind. Place in a paper bag and save Ihem in a cool, dark place and sow ,he seeds next season to help your carefree garden along.
Maintenance Keep the seed packages so you'lI know the appropriale spacing when it romes rim e to thin Out ,he seedlings once Ihey "prout; $tapling or raping them into a garden not ebook is very useful ht er in the season. Afler you sow ,he seed , keep ,he soil uniformly moist until the seeds have spromed. When you thin seedlings, lise scissors or pruners to cut rhem off" at the soil surface, rather than pulling them Out and possibly uprooting their neighbors. That'., one advantage 10 keeping this kind of garden bed small- 10 allow the gardener Jccessibility from Ihe edges, You'll also wanr to keep this bed wellweeded so the new plams don', have to compete tOO mllch for space, waler and nutrients. Fertilize regularly 10 keep them growing and blooming through the season; use In organic fertili7.er wid, a higher middle NPK (nitrogen, phosphorus and potash) number. 1he middle number
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MAY 2010
WORLD'S #1 TOP PLANT SUPPLY
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10 Colorful, Carefree Herbs Caraway (Carum calVI). Sometimes grown as a biennial, sometimes an annual. this 2-loot herb has tiny, white spring flowers that grow in urn- • bets. Every part 01 the plant is edible, but the ground and whole seed is the most widely used in cooking. Directseed where you want it to grow. Coriander (Coriandrum sa/lvum). Known as cilantro when harvested for its leaves. this annual herb also produces coriander seeds for cooking, It grows 2 to 3 feet tali , German chamom ile (Malricana recullfal , This is the annual chamomile, a heavy bloomer whose f lowers are dried for a gentle. calming tea. It will usually reseed itsell reliably in the garden. and freezing and thawing helps the seed germinate. so you can sow it in the fall. This garden favorite grows to about 21h feet. Flax (Unum uSI/atlssimum). Small • • blue flowers grace this annual herb • through most at the summer, fOl• lowed by pods that yield Ihe famed • • nutritious seed. Fla x grows to about • l'h feet. • Opium poppy (Papaver sornnirerurn), • • These annual early-summer flowers • are always a welcome sight in the • • garden. The flowers are followed by pods that contain the culinary seed , • Pretty and easy to grow. poppies can • • reach 2 to 2Y, feet.
Dill (Ane/hum graveolens), This herb
is an annual with leathery foliage that reaches about 3 feet and sends up umbels 01 yellow flowers in the
•
fall. lis seed, a kitchen staple lor pickling, will establish itself every year in the garden .
• • • • • • • • • • • • • • • • • • • • • • • • • AT CONSCIENTIOUS PLANT DEALEilSWORLIlWIOE 1JsH, tippH I , lid sqpJitd I)' iCIIUD4s Ii fClSritmH$ F~I~1lf hI. ilmq~ IifIIIIIgllliw.
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CheNii (Anthflscus cere(olium). This delicate annual herb is grown mostly for its leal, but when lelt to flower
in lale summer or fall, its seed will germinate in the spring and establish quickly. It reaches about 2 feet. C~ l endul~ (Calendula officinalis). A uselul medicinal herb. this annual is grown lor its bright, cheery ray flowers. It reaches about I lh feet. blooms heavily and reseeds reliably. This is best sown when the seed is fresh. as it doesn't sustain its viability much bey
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ONLINE EXCLUS IVE Learn how to mimic winler conditions with your refrigerator in order to coax a seed to sprout at WI+W. herbcompanion .com/seedsprou/inglip.
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THE HERB COMPANION
GET YOUR LIFE BACK oJ oJ
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Diabeles Chronic Illness
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bocIf•• ~Hty 1<> Junction ...... t~ ",10<><10<1 .
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WITHOUT PRESCRIPTIONS
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• Ii< rb Profile: Epatote
• No-Cook He'· '!iij... , · HeMlo E dnee'l'o BeJuty Sie<>p
A COOK 'S G UIDE TO UNCOMMON IJ).sI Grow and cook with III<> lates!!."" I ., the tiame·red 'Cafdinal'and the v
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refers 10 phosphorous, which aids in flower production. Go easy on the niHogen, d>e amount of which is indicated by the first number, btx:ause it can encourage leafY growTh at the expense of the Rowers. Growing from seed Icrs the gardener know the herb in all phases of its life cyde. The following year, you'll recognize the volunteer seedlings, be able to distinguish them from weeds and know whether 10 pull them or keep them, as well as how many of them you want.
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Kathleen Halloran IS a freelance writer and editor living and gardening in beau· liful Austin, Texas.
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HERB TO KNOW
Plant Hardy, Gorgeous Peonies BY KAT HLE EN HALLO RAN PH OTOG RAP HY BY SUS AN ROT H
The glorio us peony is of the genus Pa(onia, wllich is the only genus in its family, the l'ae(lniaceae. There are 30 to 40 species, native to Asia, southern Europe and weStern Nonh Amerio. Most are herhaceous, meaning they die down to the ground in wimer. These i nd ude the common garden peony (P./aClif/ora), also known as Chinese peony, and the many varieties that derive mostly from this species, i ndlldi ng t he old-fashioned, fragrant double peony. They arc very hardy, many as far north as Zone 2, and long-hed. They generally reach 2 to 3 feet tall with flowers about 3 to 4 inches aCroSS. Tree peonies are shrubs that branch at the top of slender cane-like SIems, and they arc primarily derivatives o f P .u.JfiulicoUl. 'Ihey drop their leJves in the fall, hut the woody .tems remain. They can grow to 7 feet and boast flowers that are 6 10 8 inches across. 'Iher are somewhat less hardy than herbaceou.s peonies, growing wdllO about Zone 4. Uke the herbaceous peonies, there are now many IlJ med cuI. tivars that expand the range of colors to MAY 2010
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THE HERB COMPANION
Peonies are tough plants in most parts of the United States, adapting to a variety of conditions. include whit~, pink, rcd. purple. even pale yellow, in bOlh single and double forms.
l],ere also are hybrid.
that
combine
the virtues of both peony types. The American Peony Sociery (www.•/m(rimn pronY'ociny.org). which was estahlished in 1903 and has officially registered interna-
donal peony cultivars since 1974, keeps all the llamCS straight. Like mOSt plants. peonies (especially P.
officina/is) have an ancieru hiswry of medicinal u SC and a fo unt of stories and Su-
perstitions (hat surround them. li s roots were used in con<;octiolls for aJilictions of the head and nerves, as well as convulsions. Margaret Grieve in A Mo,unl H~rbill ([)Qver Publications, 1971) attributes the flCOny's name to the physician
Paeos, who treated {he wounds of PlulO
language uf flowers, it came to mean anger. sllame and bashfulness dlle to mi schievous nymphs believed 10 hide in its petals. i'conies are tough plants in moSt parts of the United States, adapting to a variety of conditions. The exceptions are some areas of the D.:ep South, because they need a cold winter dormancy period and can suffer in intense heat. 111ey need a well-drained site with at least six hOllTS of sunlight to bloom well. Their large, fleshy roots are best planted in the fall, before the ground freezes , as they need to get estahlished before they put on top growth. Don't plant them beside large trees or shrubs, and keep grass our of the bed, as peonies are heavy feeders and will be less "igorous if they have to compete. SO give them abour 3 to 4 fcct of space.
and other gods with it during the Trojan
War. Necklaces of its seeds were charms against evil spirits and nightmares, according to John Gerard , author of the 1597 lOme commonly known as Grfani's Hrro,t/. Peony is widely lIsed in Traditional Chinese Medicine in a variety of herbal medicines for various ailments, including mood disorders, asthma and heart disease. The plant is generally not uSN! in modem Western medicine, bur scientists continlle to ,,,,dy its effect, and properties. In China, peony is a symbol of honor and prosperity, bur in the Victorian Tree peon~ (at le1t) blooms can t.e up to 8 inches across. Common garden peon~ (ri ght) f\jJwers are smaller. at atloot 4 inches in drameter.
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Water well after planting, then sparingly thro ugh the sum mer aHer the spring bloom period. The first year will see lighr flowering and mtallcr blooms . but that increases each yetr, with norma l flowering in the third year. The herbaceo us pronie.. may benefit from unobtrusi,'e staking; for example, in the springtime, you can place a wire Or string grid over the top of the peony (attached to srakes positioned around the shrub) and the new shoots will grow through the grid and its leaves will eventually hide it. Cut back the StemS in late fall. If rhe soil is well-prepared, a pe<.>ny won't need much fertilizer for its first few ye;rrs. When you do fertili7.e in fall or spring, make ir a low-nitrogen fertilizer, as tOO much nitrogen encourages floppy foliage growth at the expense of blooms. Peonie.' em rot at the crown in damp weather if they're not in a fast-draining soil with good air circ ula tion. On,ey are subject to fungal diseases that can turn the lIew shoots or buds black; use 3 fungicidal spray in the spring as they emerge, and remove all infected parts. Ants arc drawn to their nectar, but the ants don't harm the plants; cont"'ry to popular belief, ants don't help opcn the buds. If you want peony flowers indoors, CU l the bllds when they're showing color hlu not open yet; then yo u can easily brush the ants off and they'lI open indoors in a few days (see Page 60 for more in formation), t) Kathleen Halloran is a freelance writer and editor living in Austin, Texas. She is a former editor of The Herb Companion.
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MAY 2010
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Did you know? A,.leritcaped garden can help keep
water.joving mosquitoes at bay by simply uSing less water.
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By Deena Wade Photography by Daniel Nadelbach Styling by Gilda Mgrer-Neihof
When I moved from rhe dry foorhills of Colorado ro humid North Carolina, I expected water (0 be abundant and Rowers co bloom all year. J planted a container garden on my back porch in the spring, and by Augustafter a string of weeks reaching 110 (Q 120 degrees with no rain- my shallow-rooted plants were dead. The Southeast was in a severe drought, and J realized it was time to brush up on all the water wisdom-especially xeriscaping- l learned while living in the arid West.
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MAY 2010
Did you know? There's a difference between "water-conserving" and "drought-tolerant" plants. Water-consel'\ling planls relain moiSlllre rather than releasing il into the air. Drought-tolerant plants can $ul'\live bools 01 dry weather.
·XeriSCI~· derivcs from the Grrrk xrroJ, which mons "dry,' and describes ~ method of low-water landscaping. Coined in l)en""r during ~n urly-1980s drought, the term is often misinTerpreted as ·u:rosca~." l>opular in the Somhwcst, xeriscaping has now spread across the coumry: All 50 Slah~1i have active programs. l n sollle are~ with extreme water shortages. xeriscaping is mandatory: other regions arc adapting the principles W ",itigate polential drought problem5 before they arise. Xcriscaping is gaining popularity ~ more comm unities become imelUted in COllSerY.I.tion. To n:ducc your own garden's "',lIer neals, jU5t remember these: scvcn principles: I . Pla n, Walk around a. different times of day and ger 10 knew.' the conditions in your rard: natural comOUN, exposurc, drainage pmefRs, soiltype5. You'l typically find three zones: • Protected an:lU: Are" that are proTCCled frolll the sun and wind and rcquirc little irrigatiou once cs~blished. Often found along north- and cast-facing land, these arc,,", arc beSt for pbnl! that llXl uire thc mOSt w¥er. • P",rlially exposed an:as: Areas tllal have limited prOteclion from Ihe elcmcncs aud require slightly more w:ller. Best for plants with moderate water needs.. • &po~ areas: Ofteu loclled along dry, WCSt- :md southf:King land, dlCSC arc:u ~uire signifiont irtig:llion. Strictly xeric, or Jo,...·-w:lIer plants, ~re best here. Planl the species that ttquitt tI", leut ..... ter in lhe le~I-p("()(a:lcd areas. Once yon know your y:ml"s zones, you can plant in appropriale areas., grouping plant3 with similar ueeds togClher and allocaling "'ater more cfficiemly. 2. I'TepaTe your soil. Break up tough, compacted soil and add org:tnk nmeriab such as compost and pine bark, aJ well as Jny nunients your $Oil may be missing. Aeralc Ihe 101' 6 10 8 inches of soil, Ihen ~dd organic lop.soil. Your droug!n-lOlcrant plant! must be able 10 de~lop deep roots so ther'n: less vulner_ able and don't de~nd on superficial moistun:,
Contempor,1Y INIlllter Jaflle$ lbvlrd uses Vflscape ter:hnrQ~ In hiS unlarned Santi Fe. New MeJICO. , arden. Xenscape planl$ li ke "fflM' (Ach;I~1 militia/rum) requ ite much less walef Iban iras$.
MAY 201)
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THE HE
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ONLINE EXCLUSIVE Interested in
~eriscapini?
Visit www.
herbcompanlOO.com/xerlsu~books
lor a list of resources. Find out more about James Havard's New MeJico garden al www.httbcompamon.coml lamesha~dxerlscape.
3. Amid pl antin g graliS. If you must. dCI~rminc the best location and Ihe most approprillc type. Because grass needs a lot of Waler {O geT cslablisheJ, lawns sho uld be sn",J[ and limited to flat ucas. ln vceaigatc low-wa leT lawn COVers such as native and ornamcma l gr:
Ban...
Reprinted with permission from Natural Home magazine.
Top: Sl rate&lCal~ placed AsjIefl near tile 100M sfIed dunk in runolf and safe&uard aaalns! tfOSIOfl. Bottom, Tum bl ma natrve plants thrive undel tbew anted New MellCo sq.
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MAY
0
Cutting-Edge ,
By Caleb Melchior
Your guide to the new echinacea varieties- novel versions of the much-toved, hardy coneflower.
lht purple coneflower (Echi7lllcta purpurtll) is one of the North Americm prairie's greaT conTributions 10 gardcn~ aCross the globe. Open any recent book on
perennial borders- written here or in Europe-and you'll find an echinacea. Grow one, and you'll understand this popularity. Aher all, the purple coneAower i5 easy 10 grow, cheap 10 ohlJ in and looks good o,'cr a long sea50 0 with little maintenance. It 's no wonder, Ihen, that breeders arc working (0 create hybrids wilh exciling new colors and eXOIic flower forms. And it's not surprising that gardeners are buying them. But many new varieties disappoint. 111ey don 't have the hardiness J nd long_suffering nature of the older seed-grown strains. Rather than increasing, they
MAY 201
disappear. June H utson. supervisor of the Kemper Cen ter at the Mis.souri Botanical Garden in St. Louis, ha., experienced difficulty with new cchina=. "We've noticOO that they'n: very weak growers." she says. and few varieties have met her approval. Why these troubles? Echinaccas arc naturally shonlived plants. 'lhat stand of purple coneRowers you've had in rhe hackyard for 10 ycarn is not the same plant you put Out 10 years ago. According to Tony Avent, director of Plant Delights Nursery in Raleigh. North Carolina. older seed-grown edlinaceas have a contin uing presence in the garden because of their generous self-seeding. ·You·lliose the original plant after a while,~ he says. ~Hut there will be a little one at the base to take irs place."'
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THE HERB COMPANION
",,",u,·.
Thlt page, f "'traction' hIS Istonl
ma,ent. ""t5. Owc5 Pitt: f /IIJIplJre, 'SII soft )l!tlow
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Decorative, Not Medicinal It should be IIOted thaI the newer vark!ties 01 echinacea ale mainly decoraliV1! and afe bred for hardiness and appearance. IIOt for mediciflal quality. Plantlhem for an unexpecled pop 01 colof, butlhey won" be very effective medicinally.
n"",er varieties, however, r:lrdy sel seed, So, when they die OUi after Ihree years or so, you have a hole in Ihe garden. The importanl thing wilh new v:lrielies i$ 10 keep Ihe original planl a1i...,:as 10ng:lS possible. 1hen: an: rwo keys 10 5U«ess, AvenT ~y" Give them good dr:lin~ and choose vigorous varietic:s.. You h.:",: (Onnol overdr:linagc (put the pbm in a well-4r:1ined spot), bUI how an: you 10 know which of t~ Ixwil
Improved Versions of Old Favorites With any plant. one of d>e best Ihings a breeder a n do is select forms in which the whole pbm- r:lther than JUSt the /lower- " mon: refined. After all, ~rdellers rarely vi"", /lowers ill isolation, so the appeal"1lnce of Ihe plant as a whole is mon: importanl Ihan Ihat of the /lower. Dark colors have a Irnd cncy tn sharpen the look of a plant. SO an cchinacea with black SIem s will always stand oul. Hutson mentioned a trip to Ihe Mo unt C uba unler in Delawan:, when: she saw 'Merlol' growing in mixed (fial bed!. "You could stand there ll.l1d pick it OUl," she says. "It·s $l unning.~ Norris:ilio was irnpn:~d with 'MerlOl'. ~ You can'l beal Ihose black slems,~ he S>.ys. He admired its cmying capac1ry and impact. A similar variety, 'l'alal Atlr':lICiion', n:ccives rave n:views from Avent. He i:lys he would pm il in a lop-five 1..1of cchinac<::l' for ganJen value. ~lt has incredible vigor, grral rrhloom. and looks
""
good both in bloom and bud." he says. Kh', a very special plant." Both 'MerlO!' and 'Fatal AltlOlC1ion' have brilliant rnagcnt:ll /lowers with imense coloring heightened by their dark stems. Besides color, btttders call sdcct for ovclOIli plant ~hape. 'Elton Knight' is an unusual varicty that has grown well for A,·em. "The flowers are all carried in olle plane Oil the lOp of the plant." Avem says. "It looks as Ihough ii's had a crew cut.~ 11,e flowers arc a typical duslY pink. For som~thing shorter with lots of florallml,,~cl, ny 'Hope'. Irs large flowers arc paler in color titan Slandanl E. purpurr". According 10 Hutson, Ih is v:lriety is underuscd. ~1he Howers an: awesorne,~ she ~y:s. Its S<jU1tty shape makes il useful at the fmnl ofbcds and borders. If you're looking for a small pbnt. bUI aren't tluilled aboUI 1m, pale pink color of ' Iiope" try :Avalanche'. 1h .. d"",rf while may has really impressed Aveni. It blooms and n:blooms with SUno. For a while HOYo'cr with mon: Sl:llture, Iry ' l'f2tlOltll Angel'. It li,'CS up to its n:llt1e. Although Norris S>.ys he h:lS "I~ world's worn sense of smell." even he can dClOXl the fragnnee in the Howers of ' Fl"1Igr.lnt Angel'. Besides 1m, perfilme, 'Fragranl Angel' is a good-looking plam with a 101 of dass, Norri~ S>.ys. For sorneilting difl"en:'1\, lIy E_ Imnm« ..sil. Its ray peals arc widely spaced, giving the /lower a lighler appearance than E. purpu"" hybrid!. Anmhe. imereuing chalOlC1erislic of E. U ..nNsunsil is Ihal all of its /lowers f:llce easl. lh us, planl il to the west of the viewcis vantage polm. 11te ~ Rocky Top Hybrid!" seed '1I"1Iin iS:lln improved sdccdon of E. trnn(ssrrnrir from Jelilto Seeds of Germany. Norris found Ih e " Rocky Top Hybrids" to be a signific1m improvement on the species, bUI Hutwn's Trials showed otherwise. She found the slraight species to be 3 more So;jtisfacrory garden planl. Both arc well worth Irying, particularly for collcctors and those imcrcsled in native species.
Varieties with Unusual Flower Colors Five years ago, il would have been difficult 10 cv<:n consider the thought of a tomato
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IMPAN
IN
f. IN)'PIJfN 'Sundaom' lalso called 'Evan SaUl'll! a soli ilfl n,e and tomes bll;k year aller year
favorit~. Norris has grown it for K\'~ral ytars and absoll1lcly loves
it. [n his gamtn, it's provtn reliable and vigorous, and it'll blow your friends with il]i imellS!: color. If you havc a (on,am-colored concA ower, it follows tln{ you might also need an orange one. 'Tiki 'Iorch' bla7.es in rhe summer gamen. It's one of rhe few newer echinace:lS that has returned for;) s.:cond season ar rhe Missouri Botanial Gamcil. Color? Pure, consH IiCi ion -sign orange. I:or anorher orange variety with a softer color, II)' 'Evan Saul' {distribute
Varieties with Exotic Flower Forms MOIl echin:l.ec:u have the typial daisy form with droopy rays around a central conc, but breeders are doing their best to come up with unbelievable alternatives: Aowers rhal are fully double, anemone_form, or wid, spoon- and qUill-shaped peta4. 11t" besl of the true doubles is 'Pink Poodle', Its huge, fluffy flowers resemble linnias. lhey "take double 10 the nexl level of magnitude" from anything Ihal'S been scen bcforr, Norris says. lileir color is the typical concAowc. hue: faded magenta. lhe majority of other "douhle~ cchinace".. are actually anemone_flowered, with a central powderpuff' of pcta4 Surrounded by a ruflle of longer ray peuls. 'Pink Double Ddigh(' and 'Conon Candy' ue good choi= for those:. who desire anemone-flowered echinaccu, AVen( $;IYS, 'Pink Double Delight' is · vcry floriferous and rebloorns f~uend( and has ret urned reliably since 2005 in A\"Cnt's trial beds, 'Conon Candy's' Aowers are
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Save the Species The Tennessee coneflower (Echinacea /ennesseensis) is a federally fisted endangered species, as Steven Foster reported in the March 2010 issue of The Herb Companion. Licensed nurseries sell this plant-and have been for about 20 years. Planllhis rare, fascinating coneflower in your garden, and grow hope lor the species.
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Growing Echinacea SUIl: Full sun Height: 151040 inches Width: 18 to 24 inches 8100m time: May through Oclober Soil: Well·drained, tolerant of a wide range of soil types
a little bigger than those of'Pink Double Delight' and it also has good rebloom, Avent SlIys. 'Coconut Lime' has the anemone flower form, bur its flowers arc mOrr subtly colored. It has returned for several seasons at the Missouri Botanical Garden with its summer_long procession of soft greenish-white pompoms. «We love it," Hutson says. Avent also lias been pleased with 'Coconut Limc', hl1l he's noticed mat 'Milkshake·---another dOllble white from the SlIme breedermight cventually pro,·c to be bettcr. Besides varying thc number of pernls in a flower, brreders also like to sclect variedes with oddly shaped petals. 'Green Envy' is one example. It·s a curious flower whose spoon-shaped grren petals evctltually open to reveal dusty pink centers. Avct\l SlIys
MAY }OIO
'Grccll Envy' has been a ,·igorous performcr in his trials. 'All That Ja12' is another variety with spoon-shaped petals. 1(8 petals retain their spoon shape throughout the life of tbe flower. 1he hlonm i, solidly pink, making for a more ob,·ious garden display. "[hese are only a few of the many amazing coneflower hybrids to be found on ntIrsery shelves, but they·re an excelle nt ., tart for anyone who wams to expericnce the potemial of this genlls. Find a chart that organizes these new oxhillaceas by color, wne and morr at UiwlI.,h~rbcompl"io".rom/«hi,,/uachdrl. tJ Caleb Melchior studies/andscape architecture at Kansas State University in Manhattan, Kansas. When not working in the studio, he writes about food and works in the garden.
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THE HERB COMPANION
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The Frugal
Excerpted with permission from 7h~ Frug,l/
F(){)dit Cookbook by L1r:l Starr with Lynette Shirk
Photography by Howard Lee Puckett Styling by Virginia Cravens-l louston
and Judy Feagan
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Vi$it w..w frugalllJOdlecookbook b/ogspot.com to share tips and ideas on frugal feastin g WIth the au thor s. Or e-malt U$ at ed'/fJf@ herbcomp3I11(J{1,com.
nm a food snob, blU 1 am a gourme~ a~ hear!. hom umble Street food to whit~tablecloth dining to homc cookmg, I lo>'e good food. What I'm not hung up on is pretension. I'm equally as content W s:;IVor an organic stone-fruit compote gateau as I am to gobble a peach cobbler. I appreciatc a wedge of ripe: triple-cream St. Andre as mlldt as the next gourmet, but yes, I occa..ionally enjoy (ga..p!) Cheez Whiz. I grew up eating my grcat-grandmothds hand-stretchcd strudel and my mom's homemade «birs along with Space Food Sticks and Tang, so let's just say my palate has range. These recipes are abom keeping both our comfort-fond-secking souls and Our sophisticated pala~es happy on a pallper's pocketbook, Vintage wisdom comhined wirh modern $Ophistkation will help you strike a balance hctween the gourmet in your llean and the miser in your head. Being frugal is abolu gctdng ~he mOSt value from your food. It docsn't mcan using absolutely the least-expensive ingredicnts. You could probably pare your food budget down to pennies if you lived on potatocs and ramen noodles-but would YOll call that living~ Making Smart choices about how, whcn and where you spend your money will fill your pantry and menus with delicio us options. Splurge on a lirtle balsamic vinegar and extra virgin olive oil for salad dreSSings, and a few shallots and humble ingredients will come alive with Aavor, Cooking at home is also a frugal ahernarive to going out. Of course you'll spend a lor less than if you'd gone to a restaurant, but cooking is its own pleas ure and en~ertainment. After twO hours in a movie theater, what have you got~ Up to 100 fewer dollars in your pocket (movie ticket., popcorn, parking, babysitter, it all adds up) and the pleasure of siuing nex~ w a screaming baby or amorous ~eens. Spend that same two hours at homc and teach yo urself a ncw culinary trick or try a ncw redpe. You 'll ha>'e more money in your pocket and a delicious trea~-it 's a win_win! Once you start getting inw the fru),'3! mindsct, it's hard to Stop looking for ways to stretch your dollar and find value. I recently tossed a bunch of pine boughs
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(freshly colle.:ted after a windswrm-I call it -Seatde roadkill") in the back of my hatchback to SCrve as Car air freshcncr. It lasted longer than one of those: rearview-mirror danglers, smelled way better and it wasftet. I'vc been fortunate to work in SOme of the beSt kitchcru in the world: Chez Panisse and Mala's, and as a cook and recipc tester for Chuck Williams at Williams-Sonoma. With each experience, I Saw examples of "foodic frugality" in aerion. Alicc Waters elevated humble vegetables to haute heights by taking celery roor, rhubarh, potatoes, and the like, and preparing them with attention and care. Suddcnly, a yam could reveal Aavors of great delicacy. I'ennel, often considered a weed, could touch the palate with striking originality. She and many othn grear kitchen queens and kings now have their own veggie gardens, as well as a cadre of micro farms to Sllpply ~hem wid, the very best and frcshest ptoducc. You don't ha"e to have a deep grccn th umb to grow a few of your own ingredients. It's surprisingly easy and $Oul-satisfying to assemble a dish using food you've grown yourself. A few hours of work and JUSt a little bit of planning Can savc money, provide big Aavor and bring immense amounts of joy to your table. Start a micro ganien in your front yard and you can grab the makings for a mixed grccn salad and dig up a few purple potatoes as you walk in the door from work. Even if YOII replace just a few re,.taurant meals with homemade, make one loaf of blCad or onc batch of homemadc oatmeal a week, or grow onc or twO veggies and herbs, you're a !'rugal Foodie. You'll eat better, save money and have more fun in the kitchen than ever. I hope you'll share your own tips and ideas or photos of recipes you 've made from this article, t et's create a Frugal l'oodie community, and all feast from the table. ~ Lara Starr and Lynette Shirk's book, The Frugal Foodie Cook· book: Wasle-Not Recipes for the Wise Cook (VIva Editions), was released in September 2009. Turn to Page 49 to buy.
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MAY 2010
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Kale Krisps These CII PY \Ie" ~ Ife a greal allen II/ve I~ Ie i/I WI/h dips or spreou~, like Auber& Sp'1 -d. MAKES 6 CUPS
10 chips. Ii
1 head TUKln or .iIIouur kale. wnheti and tilt illlo tlNtiUa clllp·sizd pieces Ii brblts\lOOll balsamic ¥lnee;_ 2 brblespOOllS oil" IJiI
---
.·Cot~·
Salt "'. pepper
:~eci~:
- --
Peek-A-Boo Shrimp Rolls
o Prelleil 0YeII to 30D dearees. o Place kale PIeces In a bowl and dnule With Ylnelallnd
In this recipe. a mere half·pound of shrimp IS stretched inlo 12 tasty rollS. The prelly. pink shrimp IS Visible through the thin rice-paper wrappers. givmg roo the sensation that you're eating lots of /uilvriQus shrimp. but the roll is really filled oul with ineJ/penslVt~ noodles and veggies.
olive I)jl. Turn the leaves a couple of limes to ~t. Spnnkle With sa~ and ~~. Ananlt lea~es In a slIllle II)'eI 00 21arie ba ~ lnl sheets. Bake until O"ISp. aboot 30to 35 minutes. tosslnl ha l!wiij throoih cookini time and turning the heat down if they let tJrown before t h~ iel criSp. Transfer to a wire rac~ 10 cool.
MAKES 12 ROL LS
o
Y, pound uncooked. unpe,leII shrimp
&-aunce packa,. rice noodln. bnku Inlo B-Inch I,n(!hs
Aubergenius Spread
y, tablespoon SI5j1me 011
Nol only is Ihe Medllerran an dlel among Ihe world's healthiest and m( 51 debclous, but Ii _r've rai5e(J snacking Ie Irl form. Uke S~nlsh fiJP8s iJnd Chl~ dim sum, Medlle/· elf ~'e yummy little bits and biles of ranea savory i< xi~ MAKES 1 'CUPS
12 round (1·lnch) rlCI-pap,r wrapper, 1 cup lre1/l b.,n sprouls I I00f,' Cilrrol. julienned or shredded
DIPPI"' S ~UCE
Ii cup Asi~n fbh sauce I brblespoOil SUSOiled rir;.e 'rinepr I I..:e prlie cloYe. JIIinced
1 hud romain,lettucI, slltddtd 14 cup thinly sliced basil or chopped
cilantro Oippift& S~IlIC' (u. r.cip.11 rilM) f resh ci~ntrD s!riP. lor prnlsll
o BrNlt 6 quarls of waler 10 a boll. Add shnmp and boll until bn,hl,plnt.11Iprallmalety 3 mlnuln. Willi" slolled spoon.
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)M
2 bbleSjlOClfls temOll juice 14 cup p,irsley, "ely e/loppe. 3 brblespoons brIIilli (optiOllll) Sortt, to brst,
o
MIJI allrniredrenlSln J bowl 01 hdded Iai. Sauce can be made up to 3
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14 tIIp oIi" oil 1 lar" euplant
2 brbles[lOOlls Nme juir;.e Ii teaspOoOll red pepper hkes
relllO\le slmmp to a cu",nt board. Allow [0 dlJS ahead and stored In an alrtliht QIOI. tllen ~ ~nd C1I111110 Wi-lid slices. container In Ihe Ilidge. B .\dd lite noodles lothe ~llnl W~ttl Ind cook unW soft. approxlmate'Y 1 minutes. lEI Place a I ~rge bowl with I SIfVf sel OYer II In tM sink. Drain noodles In the sreve. reservrng Ihe hell waler In 1M 00..1. Rinse noodles with cald waler and place In a large 00..1. Toss nood les with sesame od. To memtlle tile ralls, soak a rrce-pa~r wrapper In tM reserved IIot water oold SIll!. apprnxlmalety 30 seconds. lay the scftened wrap~r 01\ a cutti ng tJoard. Put slires 01 shrrmp In ~ sinile row lengthWise down the center of tM wrapper. leaVing aboot Iii IncheS al tile top and bottom. Laltr the noodles. ~n sprouts, carrot and lettoce on top of tile shrimp. Spri nkle With bas il 01 Ci lantro. Ii) Fold the top and bottom ol ille WT8 ppe1 ove! the filiini. Then. startlni alone Side, rolitliht'Y. Ii) Make Dlpprn, Sauce (above IIlhll and~. iarnlshed W111l Cilantro.
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2 13I1ic ~Iown, un,.,,"
K CII~ $Ullt
o Preheat 0YeII to . ~ dearees. ID Place , Irlll;C\oYes 0111 small square of aluminum fori and dflZl~ "/Illh a IItlle of the olive oil. Close up tM fOil and stal around thelarlic cloves. II Place wholeeuplanl 00 a ba kln l sheet and ~ Ick "/11th a fork several times. Bake tor abool35 minutes or unt il tende r. ~fler 15 minutes of coo~ i n l, toss the l arhc packet onto the bakl ni sheet. Remove the ba kl ni sheet ham the oven. USing tWIJ fo rks. Immedlate'Y tear the euplant open and SCflpe the pulp right onto the helt bakl nl sheet. This "/11 11 helpevaporate some of the li qUid. Discard lhe Silin and transfer the euplant to I bowl. Open tile ,arlit packet and squeeze lhe soft &arllt ckNes 0010 the tuplant. Contrnue 10 slued the tuplant untrllt"s a spreadable COtISIStenr;y. Add remaonlnllnlredlents IIIId stillo combine.
a
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Garlic Chicken Contil Chickens afe the backbone of the {mgal kitchen:
They're less expensive than beef Of pork, and useful down to (he bones. The most frugal way to use chickens is to buy them whole and cui them up yourself. You '/I not only save money, but chicken tastes much better when cooked with the skin and bones. A whole organic bird usually costs less per pound than precut. skinned
and boned paris, and it tastes so much better.
Conlit (cohn-FEE) is a classic French cooking me/hod in which food is slow-cooked in its own fat. It's a cheap trick used by restaurants to make tile food taste ex/ra·rich and delicious. Once you've mastered the technique, try it with duck or turkey and experimerit with differeflt herbs. SERVES 6
6 chicken lei quarle~ 1 head garlic, cloves separated and peeled Fresh rosemary, Ihyme or oregano sprigs SlIII and pepper, 10 tlIsle 14 cup olin 011
ii's abelll la, skim 011 some of the liquid fal. D Turn the heat up to 350 degrees and cook for aboutl hour and 20 minutes, until ch icken skin is golden brown. Remove Irom the OI'eo and allllW to cool in the lat fOf 1510 20 minutes. To servt imme{ioalely, remove ch lc~en hom the fat and blot on paper towels. or pu ll the meatlrom the tJooes and shred it to serve OI'er pasta Of salad greens. Reserve lhe skin and benes fill" making soup slock. fiJ To stOfe. pullhe whole legs or shredded meal in an airtighl conta iner and cover with the liquid lat. Store in the Iridge for a week. or lor up to 6 months in the freezer. To reheat. saute in a lew tablespoons olthe reserved fa l until crisp and golden
o
D Preheat OI'en to 225 degrees. B Place ch lden leg Quarters snugly In a single layer In a broiler pan. Place a rimmed baking sheet under the roasting pan 10 calch any OI'erflow of juices. Neslle the garlic ciOl'es among the chicken pieces and tuck in the fresh herb sprigs. Spnnkle With salt and pepper. DnZlle with olive oi l. B Bake lor abooll hour. Chec~ the pan. II it has spilled over or 10000s as rt
Vermicelli wilh Almond and Arugula Pesto Toss this unusual pesto with your favorite pasta for an easy, deliCIOUS week mght meal. We lo ve it with vermicelli noddles and toasted almonds, shaved Parmesan and freshly ground black CUP pepper over the top. MAKES
14 cup raw almond~. loutelf (see below) 2 large gartic cloves. peeled \\, cup fresh arugula leaves, packed \\, cup Dlivi DII 14 cup Parmesan cheese, grated Salt, 10 taste Hol cooked vennicelli noodle~ Toasted almonds. shaved Parme~an cheese and freshly grOirnd black pepper. lor lIarnish
D Place almonds, garliC, arugula. olive oil. Parmesan and salt in a food processor and wh i ~ to combine. Season with more sail, il needed. fJ Toss pesto with cooked noodles. Note: Preheal oven to 350 degrees. PliICe almonds in a Single la~r in a shallow pan. Bake 6 to Sminutes or unlillighlly Il)1Isl ed and hagranl, stlfring occasionally.
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M A
Block Party Bouillabaisse In the class;c Slone Soup tale. II group of hungry travelers arrives in town with nothing but a large pot and a SnIiJlI stone. They PUt/he stone in 8 pot of water- over a 'lfe in the middle of the squall! Bnd crow to all who pass by about/he delicious Stone Soup thai only ~5 ~IJ lill/e somethmg. ~ The townsfolk are all willmg to spare a bit of what they have-a potalo. an Mion. some splces-unlli the pot is bflmming with IJ hearty soup Ihal can feed the entire Vll/ase. Your Stone Soup party doesn 't have to be sneaky; ask each guest to bring a cup of seafood to add to the pot. SERVES 8 ~ cup wh~. wine Pintll nltron IIIreacis 2 ~b18$ll00ll5 oIiYe oil 1 pr1it clrrfls, peeled 3nd $BI.1$11e11 I "rle onion, peeled and $lied I $/!Ian felWlei bull. thinly sliced 1 strip orlln" lIst
211rll' lomlltoes. chopped 6 cups clam juice 6 cups seafood,lncludina; some Of an 01 the !aIlDWin,:
halibut, cod, tilapia. snapptf.lllle uncooked sIInmp (peeled .. d deweined, lerAnC 11111 1"lull,lump crabmul, dams and muuell
I bullt;h bl·leal pal1ler. chopped ltrnon .edies (opticmll Sail an. lreshly lround pepper D HealwmelnasmallsaucepanOi
n:~ 11\ r1,M'M
I
vefY warm. Add sallron threads MJse; Jlld" D Heatol i I'eOlllnalalges~ I I I e\lNtr 'l
1 mh 1~_Add tar llc. oolOn. and lennel and saute untl tender and lightly browned. about 7 mlnules. Add wine and S Uron. orangerest. tomatoes and clam JUIce. Bring to a boil and u~1 1 the liQUId IS reduced by halt. abotrt 15 to 20 minutes. lEI Reduce heat to medium and iIodd Irs/! and claml.hmef Iof 3 m,nutes. Add dlrunp andlOf mtluels 8/ld cook!Of '10 5 mrnutes looter. unt~ shells hal'e opelled. Add crabmeat 1l'1li
sl" mto the stew. Cook 2 to 3 m,~utts to heat Itllouah. Sprinkle Wllh.1emon wedae. II desired
.,Ih pa'sley aD6 _
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Honey Lemon-Lavender Teaspoons Scour thrift stores and yard sales I(X
prelly silver teaspoons and demitasse spoofIs. MAKES 20 SPOONS
'Ii ClIP boil in, watet 1 tablespoon dried la ~8flder blll$$oms ~ cup honey 2 cup s sUI.r llablespoon white vin~ar
Peel 01 I I,mon, cullnlo \-I-Inch strips (,ellow part only. no wIIite pith) 211 !.pOOIl!
Fre5lli.l'flllld,t s.pritt Ind bhnsoms. lor Ilmisll
o Pour boolin, .,Ief 0Yef lav'l1lls:
aJVef and stetp 5 minutes. Poul liquid thflllJrh a wlJe·mes/l slr.lner Into I tlus mel SUfing cup, reserving Y; cup liqUid:
dl$Card I'\'ender. EJ Place lai'tnder· fla vored waler. honey, sugar, vinegar an d lemon (leel m a larie hea\l'1 -oottomed s.aucepan and br ing to a ooil. Brush Ihe sides of the
pan w,th I wet pnlry brush when sugarcryslals form. Boil untllll1e candy rei ches the hard-<:rack stage ('llhen I drCIP of the mo~en Cilndy in a Ilass 04 cold
waler &elS l\.ard Inslanlly 01 1 candy thermorne1ff reads 275 decrees). 8 to 10 mlnules.. Removt! I"", heal and let lhe CIndy toOl for 5 minutes. EJ Ui, a slIeeI 01 aluminum loil 011 the CQlJnt!!. and ~tace a wooden spoon In the midd le. D DIp a spoon In the candy. mavin, il aroond to fill most ol the spoon's oowl With Ihe candy. Set the woon down on the foit. resllni its hand le on the hand le of Ihe wooden spoon 10 keep the candy In tile bowl cl Ine SpOOlt let cool completely. D Wrap the bowl 01 the spoon in plaslic wrap or cel· Iophane. and he With tWine and a Iresll laVffldef spfl, and blossom. II desired. Spoons can be stiffed Inlo hot tn 01 even hot Wilt!! 10 make iI - '. soothln, heat.
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Sparkle Plenty Punch TRY THIS TEA
"nlet mini ClnnllllQll
...
WITH THIS JUJC E oranit ,rapefrult
....
Serve this refreshing punch In place of wme or cocktails at your ladles' lunch. SERVES 12
2-titer bottle club sorb, cIIllled 2 cups Ited herllal tea lset luid. It lett). chind 2 cupt!nit juiu (It'luhleJ. c/Ii.,d ~ cup Simple $QcI Syrup (set rKlp. It lell) Ice cubes willi mint !elYes fresll cMrriell11d mint 1IIria:l, lor ,ami$ll
pornqranate ptal necI.
chamomile
Simple Seed Syrup MAKES
CUP
o Assemble ali lllirtdll!nts In a larce bowl, lad le inlo lCe·filled &Iasses.
Seeds from 1pinl f,~pbe"iell)1" bln.berries OR 10 10 12 apricot .,m,ls OR 1 ClIp cherry pits 1 strip lemon 1)1" orin" p,el. pith removed 3 CUPI wlter II; cup SUI,r
G Getting to the Kernel
Place apricot pils on a dish lowel. Cover With another dish towel and smash them wllh a hammer, exposing the kernels inside. It's easiest to do on th e floor, outside on the sidewalk. or on a very hard cutting board- marble works well, if you have one. Apricot kernels impart an almond-like perfume to apricot preserves, and also can be dried and ground and used as a spICe in recipes. The tJavor is qUlle strong. so go easy and taste as you go,
o
Place seed s. Pits 01 kernels in a mediumsaucepan ...ilh (lEe1and wal er, and bnni to I boll. Boil unlll rtd uced to Ii cup ot liquid, about 20 to 30 minutes. B Strain the seeds, PII$ 01 l etnels from tile 'II'I ter and discard: return the water to the pan. o Md sui, r an d twlni to I tlQjl. Rtduce heat .md Slmlllef lor 3 10 4 minutes. RelllQl'e IrOrTll1\t heal an d let 1M mlxlUfe coot complelely.
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"JMf'ANION
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MA'f~HO
By Linda B. White, M.D. We are worb in progres.s, constantly evolving and changing. Each of uS begins life with a unique genetic blueprint. Genes, however, do not dictate desri ny. 1l1e environment, hoth within and withOut. modifies genetic expression, turning on SOme and turning off mhers. Happily, we have control over many of those environmental variables. We can dlOOSe: to shun cigarettes, excessive alcohol and junk food. We can choose to exercise each day. make time for friends and family, sleep eight hour., a night. en gage in productive: and creative work. think positively and eat nOllrishing food. Good nutrition meanS a plant-based, whol~foods diet- a diet rich in a variety of colorfu l (and hence
MAY 2010
nutrient-packed) fruiTS, vegetahles, grains and nuTS. 1l,e plant world also oA"crs US many medicinal herbs. Eadl life srage presenTS unique challenges and necds, many of which gemle herbs can supporT. W'hile some herbs remedy specific conditions, other herbs possess SO many benefilS we wOlild do well 10 consume them throughout the life cyele.
Herbs for life If you want to live a long, vigorous life, hcrhalist Rosemary Gladstar would tell you to cat wceds. Gladstar, author of ROi(mary G{,ldsfilrs Herbal ReciP($ for Vibml!l Heauh (Srorey ['ublishing, 2OOS), says, ~it's those 'vulgar' plantS dUll grow nerywhere,
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THE HERB COMPANION
What are the best herbs for every season ofyour life? Our expert herbalist breaks it down, matching herbs to your age. challenging u.s, that espouse True vitality and passion for life. 111ese are rhe longevity herbs."
Vitam;n Jlld mineral_rich dJlldelioll (1imlXilcum officina&l and ncttles (Urtica dioica) top the list. The fresh leaves (wear gloves when handling fresh sdnging "enles) arc deliciollS steamed. ,dr-fried or mixed into casseroles (the cooking process removeS the sting). Gladscar also marinates the leaves in oil and vinegar. Boulder, Colorado, herbalist Brigine Mars, author of thr /R;ktop Gui,u to Hahal Mrdicinr (Hasic Heahh Publicnions, 2007) and mhe. book" hlend, nertles, apple slices and water into a rcfrcshing ,moorhit. You also Can cons ume the dried leaves as a tea or a rincture.
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Some plants, induding dandelion and nettles, are rich in 3ntioxid3(l{S, molecules that mop up the free radical damage associated wilh Ihe wear·and· tear of life. Michael Castleman, author of the third edition of lIlt Nrw Hra{ing Hubs (Rod ale. 20 I 0). notes {hat oxidalive damage underlies Ihe top three killers in the United StatCl- heart disease. Cancer and stroke-all diseases Ihat begin early in life. You can protect yourself from such health prohlems hy consuming antioxidant herbs like green and black tea (CrmrUi,r sinrnsiJ). mrmeric (Curcuma wnga. the chief ,pice in curry). hilherry (Vamnium myrril. {wI, hawthorn berries (Crauugm spp.), garliC (AI· lium Sdfivum) and cayenne (Capsimm annllum).
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MAY 2010
Teens
and Young
Adults
At either end of the life cycle, people afc more at risk for accidental injuries. Teens and yo ung adults (and anyone else who hasn't yet acknowledged his or her mortality) are vulnerahle 10 scrapes and scratches. Fortunately, calendula (CIf~l1dula offidna/is) is J great skin healer, According to Mindy Green, herbalist and author of Calmdulil (McGraw-Hill, 1999) and other books, kCalenJ ula is ~fe JnJ powerful. with research on it for everything from diaper rash to cancer. Ir is a great herb for both internal and eXlcrna]appliealion, (osmelic, culinary or medicinal use." Calendula contains sc>"Cral carotcnoids, includ-
ing lutein, zeaxanthin and Iycopene. long used
Try herbs wi(h onti-
spasmodic properties, such as black haw, cramp bark, ginger or wild yom, for cramps.
MAY 2010
wpically for skin jnflammalion, rashes and healing wounds, scientists have confirmed that the herb is antioxidam and ami-inflammatory, antibacterial and anti -parasitic; anti-tumor, accelerates wound healing (including the dermatitis that often follows radiation therapy in onccr trealmeru), and pmte<;ts the liver and kidneys. Green believes this herb is indispcnsiblc throughout life. During Ihese years of emerging adulthood, reprod uctive hormones flood our bodies, making uS sieck, sHong, fertile and , well, oily. Acne can splolCh olherwise radiant skin. Try dabbing essential oil of la"cnder nr tea tree on blemishes and cons uming dandelion and burdock {Awium lappt,j root. Dandelion rool is anli.inflamma_ tory. stimulates digestion and kidney !Unction, and supportS the liver, the organ responsible for dearing the body of excess hormone.'. Nutriemrich burdock root also suppom elimination. llIe rOOIS of bolh pianls can be consumed as food, made into tea or taken as a tincture. Chaste tree (Vi,,,,, agnw-casru,) rn,rry extraCts can tame acne olJlbreaks linked to menSHuation,
relieve premenstrual syndrome and normalize menstrual cydes. Shelley Torgove. dinical herhalist and owner of Apothecary Tinctura in Denver. nameS chaste tree as her favorite herb. "It helps regulate irregular cydes dllring the dif. ferent phases of a woman's life cycle." Torgove says. "I often use it with girls that are hcginning w establish regular cycles, wilh women when they are trying to get pregnant, and then with menopausal women to help with hormonal balance and hOI Aashes." Be palieru with Ihis herb. as it generally takes three months of continuous use 10 reap benefits. You can take 60 drops of tincture or 175 to 225 mg of standardized extract each morning. Torgove also recommends dong quai (Angdica r;nmrii) for young women. While research hasn'r revealed hormonal activity in root extracts, many women find this herb can restore delayed men· ses and relieve menstrual cramps. Addirionally, black haw (Viburnum prunifofium) . cramp bark (Viburnum 0lufur), ginger (Zingibfr officinak) and wild yam (D;rucOrt'd "iIfo5d) all have antis pasmOO k activity 10 help relieve cramping. Under the inAuence of reprodu<:tive hor. mon es , bone mass peaks in the third decadc of life. That means teellS and young adults need to take care 10 avoid hone-squandering behaviors (s uch as smoking, regular consumption of sOOas, heavy infake of akohol, ina<:{ivity and extreme dieting) ~nd bank as much bone as they can through exercise; good diet; and adeq uate intake of <:akium , magnesium, .,inc, boron, and "itamins D, K and C. Dark-green leafy vegetables (including nettles and dandelion Leaves) and edible seaweeds on build hones and replenish iron lost during menstrual periOOs.
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THE HERB COMPANION
Du ring t hese exciting ye(lrs , mJny people beCOme involved in such energy-inten~ive activities a~ procreating, pareming and working. Stress creep' in. Sleep time shrinks. Kids bring home virusc~ and bacteria. Adaptogens to the reSCue . An adaplOgen is a Sllbstance dm acts in a nonspecific, nontoxic way to help the body resist ~treSS. Most adaptogens are tonic for many bodily SYSlems, ind uding the immune system. Amerion ginseng (Pana.~ quinqlUfolius), Asian ginseng (I! ginsmg), eleuthero (Ekmhtrort!aus smtiwsus, also oiled Siberian ginseng) and astragalus (AJtmg,dus monbmnacros) fit the bill. All of these herbs On be taken as a tea, or in tincture: or capsule form. Gsdeman adds 10 that list rhodiola (Rlmdiola roua), an arctic ~u rvivor of hostile conditions that lends its hardiness to us. He notes that, after Russian research in the 1950. revealed the herb's adaptogenic power. the Russian army classified the researdl 10 keep it secret. Aller downing opsules of the ground rhizome, soldiers reponed better ~tamina and marpcr cognitive h.m ction. Later. after the collapse of the Soviet Union, a Russian em igre mared the news with Columhia University researchers. Word spread and sciemific investigations have since yielded promising results: Ihe herb is antioxidant and adaptogenic. A Swcdim ~tudy of men and wOmen between the ages of20 and 55 suffering from stress-relaled fatigue reported lower levels of the Stress hormone cortisol, reductions in symptomS ofburnoUl and depression , and improvements in atIention and concentration. Plus, new research shows that, at least in the teSt tube. extractS have anli_inAuenut activity. During thi, hectic period oflife, insomnia can thwart much-needed sleep. Calming herbs, such as chamom ile (Matricaria r((utila), passionAower
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(PaHijiora inca,now) . California poppy (&chscholzia californka), hops (Hllmlilus IIIIIIIIIS), sk ullop (Scuullario /,umjiom) and valerian (Vakriano officinali,), can help grease th ose sleep wheels. While chamomile can be enjoyed as a lea, Ihe other lesspalatahle herh, ofren are consumed as tinctures or in capsules. Herbalist Jane Bothwell, dircaor of Ihe Dandelion Herbal Cenler in ArOla, Califor_ nia, say~ her favorite is ~kullcap, ~an herb that will either lift you up or calm you down, whatever yo" need.~ Recause skullcap is biner, she combines il with tasty mints when making tca . For a stronger e/fcct, she r«ommends fresh skullcap tincture (30 to (,0 drops, two to three times a day). Medical herbalist, consultant and internalionalleclllrer Amanda McQuade Crnwford adds that the Indian adaptogen ashwagandha (With.,ni" ,omniFm) can address all those thriving-JOs iSSllCS; it strengthens imm une response, improves sleep patterns and m itigales stress. She re<;nm mends taking 3 grams twice a day. For women trying 10 conceive, Rothwell n:.;ommend~ drinking tea made from the leaves of n:cd rnspberry (Rllbus idatus), "a su preme tonic for Ihe Ulerus.~ 'Ihis herb, she says, can help alleviate menstrual eramp~ . enco urage regular cycles (along with chaste tree betty extract), and prep.1re the wnmh fnr pregnancy and binh. Red ra'pberry appears to be safe to consume during pregnancy. While one sm dy revealed redllCtions in Ihe firsl stage of labor, another did not find stari.,tically Significant differences in labor, though women consumed the herb in tablet form ralher Ihan the traditional tea. Bothwell recommends drinking a daily cup of raspberry tea alone orcombined with other nutrilive herbs, such as nelde , oats (A~'t"na ,ativa) and alfalfa (Mrdicago
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Mid-20s
to Ea rly 40s
Adaprogenic herbs, such as American ginseng, Asian ginseng, eleurhero, astragalus and rhodio/a. buffer rhe body from s[ress.
MAY 2010
Mid-40s
to Mid-50s
The tincture combination ot right is herbalist Jane Bothwell's 'favorite aI/-Ground formula for helping reduce. and for many women eliminate, most all or the discomfort of moving through menopause.#
MAY 2010
Although the eiHliest stages of atherosclerosis appear much carlier in life, symptoms and signs of cardiovascular disease llsually don't surface unril the fifth decade. About this rime, annual screening teStS may revcal cicvatioM in blood pressure, cholesterol, inAa m mawry markers (linked to cardio,.,.scula, and OTher diseases), and
blood sugar levels (had for the artcries and a sign of diabetes). Herbal expert James O llke, ['h. D., author of 71u GrUII Pharmacy Anti-Aging Pmrnpf;onr (Rodale, 200 1) and other books, says his favorite herb for the heart is hawthorn . Because he grows hawthorn trees on Ilis property, he enjoys walking inro the late Sli mmer Sllnshine and nibbling the fruits , which look like a cro~ between crabapples and rose hips, Mars nOlcS dlat scicmific research shows thar extract, of the flavonoid-rich fru its, leaves and flowers urengthcn the capillaries, dibte the aneries, lower blood pressure, strengthen rhe heart', conrraction." stahilize heart rhythm and lower cholesterol. A 1008 review of 14 trials in which hawthorn eXtracts were used as adjunct rherapy for congesrive heart failure fO lind thar this gem Ie, safe herb provided "significant benefit in symprom corurol and physiologic OlitCOmes.~ You Can take hawthorn as a tea, jam, syrup, tincture or tablet. Other food herbs known 10 improveordiovascular health incl ude garlic, shiitake mushrooms, oatS, oyenne, cinnamon, flax seeds and green rea. According to McQuade Crawford, "Pop ulations that regularly conSume green tea as a beverage rather than as a pill ha"e a lower incidence of degenerarive disease.~ When Mark Blu menthal, founder and executive director of the American BOl anical COll ncil, spoke at the World Tea Expo
in Boston in fall 1009, he highlighted research showing that green tea helps prevent cardiovascular diseases and some oncers. He drinks three to five cups a day. While men are initially at greater risk for heart disease, women catch up as their estrogen level, dwindle. But before estrogen levels noticeably drop, the ovaries Stop making progesterone, a female hormone that, among other activities, regulates the menstrual cycle. Without it, cycles may shorten or lengthen, offen with heavier bleeding. Chaste tree berry extracts, which promote progesterone, on help. Once waning (<TIngen levels trigger hot fl ashes and night sweats, it may be time to pull out the bbck cohosh
parts black cohosh root part oalS lOpS and straW part motherwort part nettle leaves part dandelion rOOt part hawthorn berries and lea"es
Combine all tinctures and shake wel l to blend. Take ~ teaspoon 1 to 4 times a day as needed.
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THE HERB COMPANION
After bone milSS peil ks dllring the third deode, we steadily lose gro und. With the loss of estrogen at menopause (and in the absence of hormone replacement therapy), a woman's hone loss accderates. Weight-bearing and weight-lifting exercises slow bone loss- provided the availability of bone-cssentialnutriem.s. Gladstar recommends boosting dietaty intake of calcium_rich plants, such as seaweeds, darkgreenleJfy vegetables, nuts and seeds. Duke adds that legumcs are important. They wntain the prmein bones need and pbnt estrogens, which help make up for the body's declining levels. During this ti me of life, We start 10 make nervous jokcs abotu incipient demenda. To preserve those brain cells, Duke recommends cinnamon and lllrrneric. 111ese herbs, along with ginger and haical sku llcap (St-uuiJdriil biliCtllmsis), ha"e been mown to protect nerve cells from beta-amyloid (a protein implicated in Alzheimer'sdisease). Warm_ ing herb.s (like cinnamon, turmeric and ginger) arc a nicc perk for elders who fed chilled. Com mon ganlen sage (s"lviil O.f/icillilliJ) has nerve-prote<;tant properties and slows the enzyme that chews up acetylcholine, a nerve chemical in short supply in Alzhei mer's disease. Preliminary research shows sage extractS help improve memory performance in normal people and slow cognidve decline in people with Alzheimer's diseJse. Mcquade Crawford says that, despite the fact dlat some studies yidded negative results, most of the resca"h shows ginkgo (Gillkgo bilobil) standanlizcd extracts hdp reduce symptoms of de mentia. So far, the research on whether gink_ go can improve cognitive function in people widlOut dementia or prevent conditioM such as Al1Jlei mer's disease is inconclusive.
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Recent research also has shown that Asian ginseng extracts can protect nerve cells, prevent memory imp>.irment in aging rats and, more im portantly, improve cogniti"e function in people with Alzhei mer', disease. Ginseng offers another benefit for older people: It COIl lower blood glu cose levels, whidl tend to creep up later in life, particularly when Obesity is present. (S(ififJ 1I0i(: Diabnia sho"ld lIot combill~ gimmg with bloodsugar-loW
Mid-50s and Up
In many ways. humans are lucky. We live longer. more richly complex lives than most animal species. and. ifyou exclude long -lived (rees, rhan most planrs, roo. We have plenty of time to enjoy healing herbs. those green allies [hot SUS[Qin us through the many twi5t5 and rums of life's passages.
linda 8. White. M.o., teaches classes ill herbal medicine at Metropolitan State College in Denver. She also co-authored The Herbal Drugstore (Rodale, 2000). available on Page 49.
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MAY 2010
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COlor
MAY 2010
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BODY & SOUL
5 Apres-Gardening Indul ences
BY JANICE CO X
Get out the grime with our homemade spa treatments.
Gardening ~an be a grear workout. lhcre is nothing like a day spent outdoors among your plants to give you a healthy all-over glow and a generous dose of feelgood endorphins. But you may also feci a bit sore and tired---geninS garden plots and pots planted and looking good can be hard work. After a day of diggins, planting and hulh dividing, treaT your body to some TLNC (tender lOVing natural care). Massage your sore muscles with herbal oils and lotions and take a long, warm sOd!< in a scented tub to refresh and revive. Several herhs ~an be used to warm and soothe Sore muscles and joints. llIymc, marjoram, bay and la,·ender all stimu late your cin;ulation and comfort tired musclcs. Arnica and rosemary also aTC well_known pain relievers and can be added to creams and oil, or purchased in commercial preparations. Passionflower, chamomile and lemon balm have anliinflammaTOry properties and are useful when made into a warm cup of tel. Here are five recipes that you can easily make at home. They will revitalize your body for another day of hard work in the garden. Enjoy!
THE HERB COMPANION
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MAY 2010
Petz £iEe
....,.
BODY & SOUL
·• .......................................................• • • • • • •
Try These
• • • • • • • • • Gardener's Hand Balm by SunFeather • • • • • Na tural Soap Company, $9 . • • • • www.sunfealtler.com • • • • Tea Tree & Peppermint Smoothing Foot • • Scrub by WoodSpriJe Organic Body. • • $12.50. www.woodspflteorgamcOOdy.com • • • • • •• Arnica Massage Oil by Weleda, $20. • www.weleda.com • • • ••••••••••••••••••••••••••••••••••••••••••••••••••••••• Don't have time to concoct OUf recipes? Try these Herb Companion picks.
Wake·Up Shower Gel This minty shower gel is the perfect way to start the day, especially if you have a lot to do. Or use it jolt yourself awake after an afternoon in the garden.
2 tables.poon~ fresh mini leaves or 1 tablespoon dried 1 cup bollin& waler 'n cup mild liquid soap
1 Jablespoon v~etilb le lI reefin
o Place mint in a glass or CEramic bowl and pour ooiling water wer~. Let the mixture cool completely. then strain.
B Add soap and gl)'Cenn to the mini solulloo, and slir gently. IE] Poullnlo a clean conlainel. To use: POUI some 01 the shower gel onlo a washcloth or exloliating sponge and massage all Oi'el )'QUI body. Use short. QUick c,rcular motreos. Rinse we ll with warm water lollowed by a cold-water rinse. Pat skin dry and moisturize we ll with a rich cream 01 natural oiL
Foot-Refreshing Soak A juniper berry foot soak is just what you need after a day spent on your feet in stifling garden boots. The fresh. pale-blue berries from the juniper tt., "" naturally antiseptic and are well-suited for tired feet .
.t. cup fresh juniper berries Of
llablnpooo dried
Yi cup Epsom salts Ito 2lablespooos bak in& soda
o
Fill a lalge tubor bucket with warm water. Add juniper tlerries, Epsom salts, and baking soda and stir well until Epsom saHs and ba~i ng soda have dissolved.
B 10 use: Soak YUUf leet in the Iragrant waler lor 15 to 20 minutes. After)'QUi loot bath, massage leel With a natural 0,101 a IIch cream.
Janice Cot is the aulhor of Natural Beauty from the Garden (Holt Paperbacks. 2002). For more information on how to buy, turn 10 Page 49.
MAY )010
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THE HERB COMPANION
t' THERANEEM O R GAN I X
..... : Gurdellcr:s'o '. Sait'e .'
---
Ache-Soothing Balm
This rich and buttery balm is eilsy to use and conditioning to your skin and muscles. Make an extra batch to share at your next seedling exchange or with a favorite neighbor. Yo ~up Rrated ~ocoa butter
oils in a heal-resistant conta iner. In the
2 tablespoons darll seume oil
microwa~e
1 tablespoon olive oil
until ingredients just begin to melt
1 tablespoon uated beeswII 1 to 2 drops peppermint essential oil
H Removt Irom heal and sllr unt il blended and melle{!. Add essential oils and stir. I!J Pour into a clean I;(l(Itainer (or. for sma ll
1 to 2 drops ronmary essential oil 1 to 2 drops lavender essential oil
o Place all ingredients except essent ial
or 00 the sto~etop. gently heal
NEEM IS YOUR SKIN THERAPE SOLUTION
bars, (Klur Into a clean ice cube tray). let
cool completely. To use, Rub the balm over )'OUr skin, focusing on sore muscle areas.
Body-Restoring Soak When you are done digging and weeding, this fragrant bath is a welcome retreat. Bay and marjoram are known for stimulating circulation and com · forting muscle aches and pains.
y. cup dried bay leaves y. cup tresh marjoram leans or 2 tablespoons drieil
1 cup bakinK soda 2 cups sea salt
o Crush dried herbs in a coffee grinder until fine. In a bow l. combine ingredients and stir. H Store In an airtight containel. To use: POUI l'\ cup 01 thiS bath blend into a warm bath and stil we ll. Soak fOI 15 to 20 minutes.
Ging er and Ihyme afe warming herbs thai will help boost your "rculalion and repair your aching muscles. This simple massage oil can be used before and after gardening to loosen and warm your body.
l'\ cup sunflower oil
o Mix ingredients and poor into a clean
1 teaspoon grated fresh ginger or
bott le. Sha~e gently. H let sit lor 2days,then shain out solids. D Pour into anothel clean oollie with a tight·Mting tid. To use: Massage onto )'OIlr body. paying special attention to sore aleas.
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Muscle-Repair Massage Oil
l'\ teaspoon dried 1 tenpoon tresh thymi, crushed, or l'\ teaspoon dried 1 to 2 drops lavender essential oil
Organic Protection
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.nd ~;""""the Power
of Neem.
LIST OF LIKES
Spring Cleaning: 13 Tools :::.---::: Plant-based disinfectants, cleaners and scrubs will get your home sparkling clean.
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Powdered Scrub by Caldrea , $9 Try this non-abrasive scrub on Sinks, countertops, tile, stainless steel and your favorite cookware. We love the Basil Blue Sage scent. www.caldrea.com Dish Detergent by Sur La Table, $13 Enriched With pure essential oils, this detergent leaves dishes subtly scented. We love the Bergamot & Verbena scent. www.surlatable.com
Disinfecting Wipes by Seventh Generation, $4.99 Disinfect and powerfully deodorize With these lemongrassand thyme-Infused wipes. www.seventhgeneration .com MAY '01)
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THE HE
--' C )MPANION
. .. . . . .. .. . . . . .. . . . . . . .
• • • •
3 Ways to Stay Healthy and Clean
Toy Cleaner by Fields Organics, $6.99 This nontoxic cleaner is great for high-traffic areas like playrooms and nurseries. We love its natural antifungal properties. www.fie/dsorganics.com
• • • • • • • • •
•
• • • • •
Vacuum Beads by The Good Home Co .. $15 Try a handful of these scented beads inside your vacuum bag. They will emit a calming aroma while you clean your carpets. www. gocdhomes/ore. com
• • • •
• • • • • •
Neti pot by Baraka Breath of life. $16 ,99 Clear sinuses with a warm saltwater rinse using this stone, lead-free neti pot. Available in six colors, IIWW.sinussuppor/,com
• • • • • •
• • •
•
• • Homeology Glass Cleaner by Gold Canyon, $11.98 Enjoy the aromas of peppermint, eucalyptus, lavender, lemon and rosemary while cleaning your windows. www.goldcanyon.com
• • • •
• • • •
All -Natural Hand Sanitizer by CleanWell , $2.99 This pocket·sized spray uses the power of essential oils 10 kill 99.9 percenl of germs. MWf.c/eanwelltoday.com
• Fabric Softener by Mrs. Meyer's Clean Day, $7 .99 Oiscover the rela xing properties of lavender while washing clothes. Fabric softener reduces stalic and soflens linens. www.mrsmeyers.com WWW . HERBCOMPANION .COM
•
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Skin DeTox tea by Yogi , $5 This tea is designed 10 foster a healthy, natural glow. Made with Oregon grape. burdock and dandelion rool: rose petals: red clover: and cardamom seed. www.yogiproducts ,com
• • • • • • • • • • • • • • • • • • • • • • • •
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RELAXING SLEEP TONIC' '' ' COMPOUND
THERE' S NOTHING QUITE LIKE A GOOD NIGHT'S SLEEP For many. the thought of awakening re freshed to
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You have no idea how much toxicity lies in your body until you've cleansed...
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