Self-observation and self-reflection are definitely forms of self care that I'm finding absolutely require we keep our humor about us. For one, it's not as painful as the self-judgments we toss around so easily. I often laugh more these days as I catch myself in any form of sabotage mode. Then I adopt a third person conversation which delivers quite the therapeutic effects of kind self-talk, even if stern, that has that element of humor. "Oh, look what you're doing now, Jen!", is my chat with a curious and inquisitive laugh. With Valentine's Day here and all the social media and commercialization that surfaces, it's easy to get lost or lulled to sleep in the lousy chocolate, mass produced over priced roses that die in days, moving blood diamonds around more, and yeah, some seriously bad cards with ridiculous prices. I walked away years ago from this. Sorry but it's true. Now visiting flowers and trees wherever they're alive, visiting sacred waters of the Earth and other landscapes that heal us, making handmade gifts, and sourcing cacao from kind stewards of the land, plus other ways that really feel true, well that's another story all together (smile).

The truth is this time of year is triggering for many. Many struggle this month around the heart. What's heavy in the heart for you? Are tears trying to move in that self-cleansing way? Is there a struggle to find the space or language to actually feel into it all and therapeutically convey in some creative way what is happening on the inside? Addictions of all sorts are included in a mass of coping skills we've masterfully honed over the years as avoidance tactics and they rear their head often this time of year in place of embracing dropping deeper into the heart to do some dusting and cleaning. Growth hurts. But the truth is holding on takes far more energy than letting go of heart pain. 

As spring walks closer and stirs our subtler bodies, I know for me I feel this as either as a scattered way or a sluggish can't get focused way. Obsessive behaviors, irritation, anxiety, and poor timing crop up among my people too. Complaining and whining are at an all time high. So how do you clock this unique way in yourself and own that there's some simple good medicine for this? The number one medicine for this for me is to get outside, anyway, no matter what the weather is doing to re-calibrate with the natural forces. Bundling up for us cold weather dwellers means pulling out the hardy weather garb, again, but let's face it, 40 degrees feels like spring after this much winter and most of us don a thick sweater instead!

"Go to the Water" is the mantra of my ancestors and I seek this inside and out with hikes to natural water places and also through more spiritual bathing in the tub, and sauna. I also sit with my drum and rattle more, journey and make sounds that carry what I cannot find words for. And I paint for visual release and inquiry. Of late I've turn to our food choices too for my body is giving subtle clues to lighten it up. Salads, raw foods, and fruit look more appealing now. Here's another way that I like to re-calibrate on the inside. Jay and I are starting a Kitchari Cleanse this week, Cyrus is not so game for this yet but he's watching as we prepare for a short 3-4 day one to start. We'll go longer if we want to at the end. 

This simple, soupy Ayurvedic cleansing dish is made primarily of rice, split mung beans, seasonal veggies and spices. Sometimes I have to start at the physical and walk step by step. This satisfies that in me. It changed my whole outlook on cleansing and transformed my relationship with food and my body. Instead of feeling deprived, it made me feel nourished. Instead of frazzled and delirious with a headache or nausea, I felt grounded, safe, and secure. Coming off it I feel clear and connected. The idea is to stimulate your natural cleansing processes in a slow, sub-radar like cleanse that doesn't stimulate chelation toxicity (releasing too much too fast for our elimination systems). This is hard for the body and a stress that is not good for us. Seasoned fasting lovers know that this is a muscle that must be exercised slowly or one pays dearly. 

The beauty of this dish and cleanse is that you can eat. You can eat Kitchari for a single meal to give your digestion a break or do a full cleanse of 3-7 days where you really begin to release stored toxins and accumulation for safe release from the body. It’s a great introductory or seasonal cleanse because you still get to eat something throughout the day but at the same time it's the most effective tool I've found for healing and soothing the digestive system, increasing digestive fire, reducing bloating, clearing the mind, healing attachments to food, sleeping deeper, and kick starting the body’s natural ability to heal itself. While weight lose is not the goal, that just might happen too.

I follow this cleansing diet for days before the plant diet initiations I go to with my teacher where we sustain ourselves on a few ounces of a single plant elixir every four hours for three days and vision quest with one plant. Eating kitchari from one pot prepared each morning reduces our focus and energy demands on food. Think about how much time we spend on food alone from making the money to getting it or growing it, to planning meals, preparing, eating, and cleaning up. It's all good and communal supporting, yes, but a break to focus elsewhere is also so good for us. This eliminates much and frees up so much time. This is also a great diet for a day or two upon returning from questing or fasting of any kind to support integration and landing back in well.  

Determine the number of days you will cleanse for with 3-7 days being a good place to start. You can always go longer if you feel you want to. Trust yourself on this. 

• Begin to eliminate common foods that cause imbalances for you a few days before the cleanse such as alcohol, caffeine, refined sugar, meat, processed foods, and foods you know affect your unique physiology. 
• Make kitchari daily (if possible) and eat it for breakfast, lunch and dinner. Seek organic ingredients and stock up. 
• Drink warm water and warm herbal teas of nettles, red clover flower, oatstraw, milky oats, chamomile (deeply calming and clearing), or peppermint (gives a 'pep').
• Get plenty of rest and take time for self care (warm oil massage at the start or end of the day, warm baths, steams, saunas, yoga, meditation)
• In the mornings drink a cup of warm water with lemon followed by another glass of warm water to flush the system
• If you need to eat something other than kitchari try some fresh, seasonal fruit in the morning, handfuls of nuts and seeds, or cooked grains with ghee and a sprinkle of sea or rock salt
• Set an intention. Remind yourself of why you're doing this re-calibration cleanse and dig in for your higher purpose for this. For me, I like to set an intention to heal and connect to my deepest self. Often I observe myself swaying away from self and this whole practice reels me back in. Setting an intention brings the practice from the ordinary to the sacred.
• Clear out your calendar as much as you can and involve willing family  or friends either to share with you or at least inform them of what you're doing. Let this be a time for total self-love, reflection, and connection. Having someone to share this time adds a depth to the process but is not a prerequisite by any means. It's amazing how much time and energy we have when we don’t need to think about food and preparing it! Use that time to connect to spirit, your Divine, and the deepest part of you.

​

I love adding the ghee and salt later in the process because it makes the flavor jump up more for me. I do this with simple tomato sauce too by infusing olive oil with garlic, basil, salt and pepper, and pinch of rosemary and stir in just before serving. It's amazing how these late additions retain and pull forth the essential oils in the dish. 

This makes about 4-6 servings. Double it if there's more people in your home joining you or to eat throughout the week, though I do recommend making it daily if that's a possibility for you. To accommodate my work schedule I I make enough for 2 days at a time. 

INGREDIENTS

• 1/4 cup split mung beans - these can be found at most natural food stores or online. You can use whole mung beans but I soak them over night, or at least for a few hours, in cool water with a little whey or buttermilk if you have. Discard that water in the morning and proceed.  
• 1/2 cup organic basmati rice
• 1 3x2 inch strip of kombu (kelp), cut into small pieces
• 6-8 cups of filtered water
• 3-4 cups fresh, organic and seasonal veggies - use at least one green veggie and one orange or root vegetable such as carrot, sweet potato or squash
• 1 teaspoon fennel seed ground 
• 1 teaspoon coriander seed ground
• 1 teaspoon cumin seed ground
• 1/8 - 1/4  teaspoon asafoetida powder
• 1/2  - 1 teaspoon turmeric powder
• 1 tablespoon chopped fresh ginger root
• 1/4 - 1/2 cup shredded coconut
• 1 cup loosely packed chopped, fresh organic cilantro and reserve some for serving
• 2-3 tablespoons ghee, coconut oil, or sesame oil
• 1 teaspoon rock salt and more to taste if needed at serving time
• fresh lime wedges for serving

INSTRUCTIONS

1. Rinse the rice and split mung beans in the 2:1 ratio of rice to beans and then put them in a pot with the kombu and water enough to cover by at least an inch or 2.
2. Boil until soft 20-30 minutes roughly with the lid ajar. Chop veggies and cilantro and grind spices in a mortar and pestle or coffee grinder dedicated to herbs (if using whole spices) as the rice and beans cook.
3. Add the veggies (keep kale or quick-cooking veggies like zucchini out for now), add 2 more cups of water and cover. Cook 3-5 minutes or so until the water boils veggies are starting to soften. Add more water and adjust temperature as needed.
4. Once veggies start to soften, add the diced ginger, coconut and spices of cumin, coriander, fennel, asafoetida and turmeric. Sometimes I add a sprinkle of black pepper in the Winter.
5. Add the kale, spinach or other quick-cooking veggies and the fresh cilantro. Stir adding more water if needed.
6. Then I turn off the heat and add the ghee, coconut oil or sesame oil, and the rock salt.
7. Serve with fresh cilantro and coconut garnish and a thick wedge of fresh lime. 

Enjoy! Thank you for coming in for a read and may your day be blessed and your re-calibration plans be underway as Spring approaches.
Much Love, Jen

Are you ready to gently infuse your heathcare with simple green plants for healing? It truly is easier than many think because we hold this knowing through our ancestral lines. Beginning anyway is a beautiful way. xo-Jen

Making good food as our medicine is often a big hit when it comes out of our kitchen.  Years of playing and experimenting in the kitchen make it all happen. We took up our best knives and chopped, stirred, consulted knowledge, experience, and the intuitive forces present and came up with this simple yet potent, satisfying soup for deep winter support. after many requests, we thought we'd give it a proper write-up. Enjoy from our kitchen to yours. 

INGREDIENTS
1/2 lb - 3/4 lb chopped fresh shiitakes - or reconstitute 1/4 lb dried
1 large chopped onion
2 teaspoons minced fresh ginger root
2-3 garlic cloves chopped
3-4 yellow potatoes chopped
3-4 garlic scapes (we had frozen garlic scapes - optional when ya have)
1 TB fresh thyme leaf or more if you like - plus extra for serving
1/8 -1/4 teaspoon cracked pepper or to your liking
2 TB dried nettles
3 TB of oil or butter to your liking
2 TB arrowroot or tapioca powder (for your rouge)
8 cups bone or veg broth 
6-8oz. 1/2 & 1/2 cream or coconut milk if dairy free needed
 
A handful of chopped scallions, squeezes of fresh lime juice, sprinkles of fresh cracked pepper and thyme leaves for serving

DIRECTIONS:
- sauté the shiitakes for 5 minutes in oil or butter until a bit of browning happens
- add onion, ginger, garlic, thyme, nettles, and pepper; saute a few more minutes
- add potatoes and continue to stir adding more oil or butter if needed
- add arrowroot or tapioca powder and cook a few more minutes stirring constantly to make a light brown rouge
- add  bone or veggie stock you love, bring to simmer for 10 or so minutes just until the potatoes are done, turn off the heat and allow to sit for about 10 minutes for flavors to infuse
- stir in 8oz of 1/2 n 1/2 cream (or heavy cream), or coconut milk for non-dairy options; adjust salt and pepper to your taste. 

​Serve with more fresh thyme, fresh squeezed lime, and sliced green onion. A good load of bread or cornbread goes great with this. Enjoy!

​In our home 1 bowl equals a 'therapeutic dose' of medicine.
Have 2-3 bowls per day for active cold & flu symptoms! Perfectly fine for daily health care intermittent use by having random bowls throughout your life (giggling with toes wiggling because it's that delicious to me). Enjoy and may you stay strong through these darker months where all is brought to the table for review. Keep shittakes around always. Have soup ready. Thank you shittakes and all for your deep care of us here. xo-Jen 

Making your home apothecary your primary health care is not that hard. Consulting the plants first is a safe, effective, and potent part of healing that requires a little bit of learning since our near relatives may not have been given these skills to pass along to us. We do it anyway under these circumstances. May we meet in class one day... Blessings Always, Jen

I said yes again to it all. It takes time to cultivate a community apothecary but it's happening. There's around 70 medicine plants in house now handcrafted as tinctures and a few more to come (plus much more to come) that I just know demand space on the shelves here. Seedling leaves unfurling... Thank you for your support. -Jen

ElderMoon School of Herbs
EMS has on-going Herbal Classes, on-line and in-person, to support the expanding desire among us to know the plants intimately as part of one's healthcare system for ourselves and loved ones. Deepening our relationship with the plants is where it all starts. 'Begin anyway' is our mantra. Have a look around and email if you feel called or have questions.

Tree Donations and Prayer Bundles for Ecuador? Email me directly for my address and details at: jcosta865@outlook.com  

Thank you for supporting small businesses and grassroot projects world wide. Change does happen from our seemingly small efforts. It just may be the only way. xo-Jen

Feeding our 'Wild' is something that effortlessly begins to happen the moment we decide to seek wild edibles. Already the soul jumps up and we feel an enticing, excited sort of coaxing from within to get outside and find the more nutritious wild plants that feed our original self and call it forth. The body relaxes more in the presence of solid nutrition plugged into Nature. Our soul or wildness always responds and steps closer when spending time in Nature. While there are many ways to feed our 'Wild' and some have nothing to do with food, let's explore this through a walk with Lamb's Quarters, our Wild Spinach lovely found all over that makes it easy for us to just start.

'Wild-ing' your favorite recipes is so easy. You simply look over the elements that are cultivated and consider what the wild is offering us and then substitute. Then I consider making adjustments for personal flavor choices, such as I love the tangy flavor of goat cheese so I work that in. You may love the flavor onion or green scallions, so Ramp leaves (please leave the bulbs as they are becoming endangered due to wild food harvesting without concern for the plants survival), or onion grass leaves and bulbs will increase the onion flavor and nutrition from some of our wild, original foods.

Lamb’s Quarters is a delicate, leafy green and may be used as a substitute for baby spinach in any recipe you have. I eat this in fresh and cooked preparations. Used widely in Latin cuisine it is often paired with fresh cheeses, chile sauces, fresh citrus and berries, nuts, strong cheeses, spring vegetables such as peas and asparagus, eggs and potatoes, or tossed with hot pasta or grains until barely wilted. For me, Lamb's quarters has a more mild, creamy, and less metallic flavor than mature spinach and is complimented by vinaigrette, fresh herbs, garlic, toasted bread and beans. It goes into my wild weed pesto and most soups while in season. I love it in scrambled eggs with chives or spring onions just cooked a moment before adding the eggs and a favorite cheese. This is one of those versatile ones that enhances any dish so it's easy to add handfuls to just about anything in my kitchen. 

Lamb’s quarters is the perfect substitute for spinach in any recipe. It's particularly good for people who have to watch spinach intake due to being a kidney-stone-maker because it lacks the oxalates that are found in some of over one hundred varieties of kidney stones made by humans. While I warn you that oxalates should not be the main focus for such a condition, Lamb’s quarter does offer an even greener, earthier, creamy, mineral flavor. Some describe the taste of this young, wild spinach as reminiscent to asparagus and cabbage. It has a distinctly unique flavor and is very creamy in texture which is what I love about it.

​Producing scalloped, triangular velvety-textured leaves, the entire plant, including the stems, is edible. Small black edible seeds on the plants are most often not fully developed when wild spinach is harvested and are still encased in tiny green pollen-like balls, which are also edible. You can only nourish the one's you feed Lamb's Quarters. All is edible; nothing is poisonous. 

Lamb’s quarters, botanically known as Chenopodium album, is also frequently known as lamb's quarter spinach or wild spinach, Indian spinach, goose-foot spinach. Lamb’s quarters is a European cousin to quinoa and beets. Lamb’s quarters is found growing prolifically throughout North America where it’s commonly regarded and discarded as a weed. Usually available spring and summer and year-round in moderate climate regions, this is one the deer LOVE so I love for it to grow big near others they nibble and they will devour this one first and move on.

Nutritional Value
High in vitamin C and rich in riboflavin, one cup of cooked lamb's quarters provides an excellent source of vitamin A, folate, magnesium, potassium, calcium, vitamins E, B6, and thiamine. Lamb’s quarters actually contains substantially more nutrients than all cultivated spinach! It's a super food so work it into your meals.

Yield 6 Servings

INGREDIENTS

• 3 medium roasted beets, any color (+1 cup of the finely chopped greens if you have and want)
• 2 cups chopped or minced lamb’s quarter leaves and tops
• 2 medium carrots shredded
• 2 cups cook grain of choice; cooked with 1 tsp fennel seeds -  farro, buckwheat, barley, wild rice, quinoa, to name a few
• Pinches of sea salt and pepper to taste – though the feta usually adds the salty part
• 2-3 tablespoons vinegar of choice – rice, apple cider, wine, herbal infused, fig infused balsamic
• 1 teaspoon balsamic vinegar
• 1 small garlic clove, minced or pressed
• 2-3 tablespoons oil of choice - olive oil, avocado oil, grapeseed Oil, walnut oil
• ½ cup nuts or seeds of choice – pumpkin, sunflower, sesame, broken walnut or almond pieces
• 4 ounces feta or goat cheese, crumbled – more if you like
• ¼ cup chopped fresh herbs, such as parsley, tarragon, marjoram, chives, peppermint; parsley, chive and peppermint are my favorites.
• Fresh squeezed lime or lemon juice to serve; and fresh ground black pepper 

PREPARATION

1. If using the beet greens, blanch for 1 minute in boiling water. Transfer to cold water. Allow to cool for a few minutes, then drain and squeeze out excess water. Chop coarsely and set aside.
2. Roast beets in oven covered at 400°F for 1 hour while you cook your grain with Fennel Seeds per directions for that grain. This can be done the day before and put in the refrigerator.
3. Peel beets (if large , otherwise we eat the skin of young beets) and chop to bite sized pieces.
4. Make the vinaigrette. Whisk together the vinegars, pepper, garlic, then whisk in the oil(s).
5. In a large bowl, put all ingredients together, toss, and taste and adjust seasonings to your liking. This can be served warm if you make them all the same day. It's equally good served at room temperature or cold too.
6. I serve with a little feta or goat cheese crumbled on top and a squeeze of lime or lemon. It will turn pink over time if you have red beets and is good for days in the refrigerator.

Interesting and Delicious Additions:

• ​Adding the zest and juice (1-2 tablespoons) from a good organic orange whisked into your vinaigrette brings a great citrus twist!
• Use pickled beets. If fresh beets are not around or you just are not up to the work, then yes, you can use pickled beets instead which makes preparing this all the more easier and just as good.
• This pic has fresh roasted beets, avocado oil, pumpkin seeds, feta cheese, fresh Lamb's Quarters leaf (our star in making this WILD), fresh minced peppermint, parsley, chives, and wild rice!

 
​I find that bringing in the WILD ones makes my recipes more satisfying. I simply don't get hungry as often. I suspect it's the boosted nutrition from the wild additions that just pack a greater nutritional punch than our cultivated foods, even when grown well. Then there is that which eludes being measured and weighed. It's quite possible that in slowing down to seek these kinds of foods and figuring ways to bring them into our bodies in a beautiful, delicious way actually feeds that wild place that comes forth and eases the body and the mind that struggles with this modern way. Indeed, this is how the wild ones feed me.  
​Enjoy! xo-Jen

Time for some pleasure... the Lilacs are here! Lilacs are such a welcomed spring flowering shrub. There are about 25 different varieties, the main differences being flower color. Light purple is most common, and there is also white, dark purple, pink, variegated, and a double blossom. The flowers grow in a panicle cluster, and many varieties are fragrant. The leaves are opposite in arrangement and are heart shaped. Common lilac (Syringa vulgaris) is often planted as an ornamental shrub in yards. Make sure the bush has not been sprayed before you gather your flowers.

There are many recipes for 'Candied Lilac Flowers', 'Lilac Flower Syrup',  and 'Lilac Flower Jelly'. Candied flowers are made by brushing the individual tiny flowers with beaten egg white and sprinkling them with superfine sugar. Yes, a time consuming process, and should be done on a dry day. The results are pretty, and make lovely additions to sweet creations. Syrups are added to seltzer and other mocktails and cocktails for pleasure. Many require cane sugar and so limit who can or will make such recipes these days with cane sugar mindfulness and sensitivities. 

I love the floral scent, of course, and taste initially. This gives way to a subtle bitterness with hints of citrus. One would think, 'bitter'? Well yes, in spring we need bitter components in our diet to assist with the seasonal transitions. Bitter helps our kidneys, liver, and digestive systems make the shift and bring each major filtering organ a beautiful spring tonic too. 

Long respected and still whispering ancient wisdom through the two volume book "The Modern Herbal", Maude Grieves also speaks of lilac flowers, leaves, and fruit as having a long history of carrying medicinal qualities. "Used as a vermifuge in America and as a tonic anti-periodic and febrifuge; may be used as a substitute for aloe to treat skin issues and in the treatment of malaria". Vermifuges are for ridding the body of parasites, hence the bitter component it embodies. Febrifuges are a group of plants that help reduce fever. 

Lilac Flower Essence is easily made if you've been taught how or easily sourced as well. Matthias and Andrea Reisen of Healing Spirits Herb Farm provide one form their gorgeous organic and biodynamic farm and suggest it be called on for assistance with 'standing tall, uprightness with lightness: Helps those who burden themselves, refusing help from others. Brings in laughter, easing painful memories and restoring joy'.

Here are two of my favorite recipes for Springtime. ENJOY! xo-Jen

Ingredients:

• Fresh picked and removed from thems Lilac flowers of any color.
• Jar size of choice 
• Local Honey

Directions:
~ Fill jar with freshly picked flowers with a little room at the top.
~Pour over honey to the top, stir with a chopped stick to get the air bubbles up and out.  
~Now you have two choices on how to proceed:

• Option One: allow to infuse for at least 6 weeks stirring from time to time in warm place.
• Option Two: sit in doble boiler bath for 4 hours and warm chceking to be sure you can always handle the bottle with your bare hands. If not it's too hot and you can degrade the nutritive value of the honey. Once done I let it sit in a warm place for 1-2 weeks.

~ No need to strain afterwards – eat the flowers along with the honey! Great for adding to recipes, spreading on bread, or adding to teas.

Equal light and dark is one of the gifts of the Spring Equinox. Honoring balance is something I'm thinking about by carefully looking at what's needing balancing in my world. Balance is a dynamic state anyway. Even scales wobble or need a hood to reduce the wobble. We don't live there. Maybe nothing does, or maybe we swing through it and sometimes pause a bit and oscillate around it until the full spectrum measures 'balance’? They’re calling for snow for the Spring Equinox. It's not a new thing here for New Yorkers. It makes me turn to the soup pot again with soft, understanding eyes. I'm not sure how to survive without my soup pot. I most likely could, but not well. The markets are rolling in asparagus and watercress and I love them both! Potatoes from the fall are still around and needing to be consumed so the balance of fall and spring, in one pot to feed our bones, is the way of our weekend within this tribe.

Many are still moving the flu around so the bone broths and thyme, with all the luscious green, help boost our resistance while offering flavor and keeping us in flow with Nature. My dearest friend, Caroline, taught me this recipe with watercress we would harvest in the watery areas we knew of. She was one of those people you are blessed to know, who showed me deep sisterhood at a much needed time, dragged me to my first herbal conference, and then pointed the way for me. Life did an about-face and she was suddenly gone in an accident and many lives changed forever by knowing her. She died on Valentine’s Day decades ago now. I always make this soup in honor of our time together as deep sisters, in gratitude for showing me the herbal world before she had to go, and in great anticipation for the blooming of the Magnolias which was her favorite flower that brought her deep peace from chronic pain. She comes forth through these blooms for me and the worlds are more interwoven than we think when I sit with Magnolia and fill my belly with one of my favorite soups from my dear sister, Caroline.
 
In deep honor of these days, may you enjoy welcoming Spring and our swing through 'balance' in your way. xo- Jen

Interested in deepening your relationship with the plants as medicine keepers? Full descriptions are available in the links below. Thank you for sharing. xo-Jen