The Magic

Of Food As
Medicine

MS Dominique Finney
 Magic is the medicine
you get from foods
made with the freshest
ingredients and love...

The Magic
Of Food As
Medicine
by
mS Dominique Finney

1
 Table of Contents
Foreword with Lesley Braun 9
Publishing Information 10
About the Author - Dominique Finney 11
Thank Yous 12
Welcome 15
Vegetables - Simply the Best
Dom's Favourite Vegetable Recipes
Boil & Bubble 18
Divine Vintage Vego Stock 19
Mulch & Marinate a Myriad of Flavours
with Traditional Oven Roasting 20
Warm Beetroot and Fennel Salad 21
0nion and Mushroom Soup 22
Mingle In Some Pure Rawness 23
Marinated Green Vegetable Medley 24
Fresh Harvest Summertime Soup 25
Cook Up A Pan Of Deliciousness 26
Sautéed Garden Veges with Creamy Sauce 27
A Frenzy Of Fired Up Wokness 28
Crunchy Tofu with Sesame Tamari Sauce 29
Steam Up Some Specialness 30
Little Parcels Of Joy: Cabbage And Macadamia Nut Rolls 31
Dressings 32
Dom’s Classic Salad Dressing 32
Garlicy Yoghurt Dressing 32
Lime & Chilli Dressing 32
Dom's Favourite Vegetables
Common Name (Botanical name)
Artichoke (Cynara scolymus) 33
Asian greens (Brassica rapa spp.) 33
2 3
Asparagus (Asparagus officinalis)
Aubergine/Eggplant (Solanum melongena)
33
34
Avocado (Persea americana) 34
Beans and Peas (Vicia faba and Pisum sativum) 34
Beetroot (Beta vulgaris) 35
Broccoli (Brassica oleracea botrytis) 35
Brussel Sprouts (Brassica oleracea gemmifera) 35
Capsicum (Solanaceae) 36
Carrot (Daucus carota) 36
Cauliflower (Brassica oleracea) 36
Celery (Apium graveolens) 37
Chickpeas & Lentils (Cicer arietinum & Lens ensculenta) 37
Corn (Zea mays) 37
Cos Lettuce (Lactuca sativa var. longifolia) 38
Cucumber (Cucumis sativus) 38
Fennel (Foeniculum vulgare) 38
Horseradish (Armoracia rusticana) 39
Kale (Brassica oleraceae var. acephala) 39
Mushrooms (variety of botanical names and Basidiomycotina,
fungus, fungi (plural), agaricus, bolete, mycelium) 39
Onion (Allium cepa) 40
Potato (Solanum tuberosum) 40
Pumpkin (Curcurbita pepo) 40
Rocket (Eruca sativa) 41
Seaweed (Algae) 41
Sorrel (Rumex acetose) 41
Soy (Glycine max) 42
Spinach (Spinacia oleracea) 42
Sprouts (Medicago sativa) 42
Sweet Potato (Ipomoea batatas) 43
Tomatoes (Solanum lycopersicum) 43
Zucchini (Cucurbita pepo var. melopepo) 43
Vegetable References 44–46

Fruit - Delicious & Nutritious
Dom's Favourite Fruit Recipes
Sensational Syrups 50
Berry Berry Zing Fruit Syrup 51
Iced Fruit Nectars 52
Gingery Pineapple Sorbet with Coconut Cream 53
Gorgeous Seasonal Jams 54
Citrus Marmalade 55
Sublime Saltiness 56
Salted Lemons 57
Seduced Fruits 58
Seduced Fruity Reduction 59
Rawsome Fruitiness 60
Blissfully Happy Fruit Smoothie 61
Savour Pure Fruits 62
Savoury Fruit Salad 63
Lush Fruity Wines 64
Peachy Wine 65
Dom's Favourite Fruits
Common Name (Botanical name)
Apple (Malus domestica) 66
Apricot (Prunus armeniaca) 66
Banana (Musa paradisiaca) 66
Blackberry (Rubus fruticosus) 67
Blackcurrant (Ribes nigrum) 67
Blueberry (Vaccinium spp.) 67
Cherry (Prunus avium) 68
Coconut (Coco nucifera) 68
Cranberry (Vaccinium macrocarpon) 68
Davidson Plum (Davidsonia pruriens) 69
Dragon Fruit (Hylocereus undatus/polyrhizus)
- White Fleshed/Red Fleshed 69
Feijoa (Feijoa sellowiana) 69
Fig (Ficus carica) 69
Finger Lime (Citrus australasica) 70
Grapefruit (Citrus paradisi) 70
4 5
Guava (Psidium guajava) 70
Illawarra Plum (Podocarpus elatus) 70
Kakadu Plum (Terminalia ferdinandiana) 71
KiwiFruit (Actinidia chinensis) 71
Lemon Aspen (Acronychia acidula) 72
Lemon (Citrus limon) 71
Lime (Citrus aurantifolia) 72
Lychee (Litchi chinensis) 72
Mandarin (Citrus reticulata) 72
Mango (Mangifera indica) 73
Mulberry (Morus spp.) 73
Muntries (Kunzea pomifera) 73
Orange (Citrus aurantium var. dulcis) 73
Passionfruit (Passiflora edulis) 74
Paw Paw (Carica papaya) 74
Peach (Prunus persica) 74
Pear (Pyrus communis) 74
Pineapple (Ananas comosus) 75
Plum (Prunus domestica) 75
Pomegranate (Punica granatum) 75
Quandong (Santalum acuminatum) 76
Red Grape (Vitis vinifera) 76
Rhubarb (Rheum officinale) 76
Riberry/Lilly Pilli (Syzygium luehmannii) 76
Rockmelon (Cucumis melo reticulatus) 77
Strawberry (Fragaria x anansaa) 77
Tamarillo (Solanum betaceum) 77
Watermelon (Citrullus lanatus) 77
Fruit References 78–80
Herbs - Magical & Medicinal
Dom's Favourite Herb Recipes
Herbal Oils for Deep Flavour 84
Gingko Biloba Oil 85
Herbal Wines And Vinegars Are Good For You 86
Mint Herbal Vinegar Or Wine 87
 Have Some Herbal Honey 88
Chilli And Lime Herbal Honey 89
Marinated Macadamia & Herb Honeycomb 90
Medicinal Herby Salts 91
Chai Herbal Salt 92
Boil & Bubble with Herbs 93
Basic Herbal Tea 94
Long Strong Herb Tea 94
Iced Herbal Tea 94
Decoction 95
Minty Apple Refresher 96
Dom’s Chocolate Chai Recipe 97
Dom’s Favourite Bases For Herbal Cooking
Avocado Oil 98
Coconut Oil 98
Flaxseed Oil 99
Olive Oil 99
Rice Bran Oil 99
Sesame Oil 100
Good Quality Vinegars 100
Natural Rock & Sea Salts 101
Raw Local Honey 101
Dom's Favourite Herbs
Common Name (Botanical name)
Aloe Vera (Aloe barbadensis) 102
Andrographis (Andrographis paniculata) 102
Aniseed (Pimpinella) 102
Asparagus (Asparagus racemosus) 103
Basil (Ocimum basilicum) 103
Bilberry (Vaccinium myrtillus) 103
Bitter Melon (Momordica charantia) 104
Black Pepper (Piper nigrum) 104
Black Walnut (Juglans nigra) 105
Brahmi (Bacopa moniera) 105
Calendula (Calendula officinalis) 106
Cardamom (Elettaria cardamomum) 106
Carob (Ceratonia siliqua) 107
6 7
Chamomile (Matricaria reticulate) 107
Chervil (Anthriscus cerefolium) 107
Chicory (Cichorium intybus) 108
Chilli (Capsicum annuum) 108
Cinnamon (Cinnamomum spp) 109
Cocoa (Theobroma cacao) 109
Coffee (Coffea arabica) 110
Coriander (Coriandrum sativum) 110
Cumin (Cuminum cyminum) 110
Dandelion (Taraxacum officinale) 111
Dill (Anethum graveolens) 111
Echinacea (Echinacea purpurea/augustifolia) 111
Elderberry (Sambucus nigra) 112
Fennel (Foeniculum vulgare) 112
Fenugreek (Trigonella foenum graecum) 112
Feverfew (Tanacetum Parthenium) 113
Galangal (Alpinia Galanga) 113
Garlic (Allium sativum) 113
Ginger (Zingiber officinale) 114
Ginkgo (Ginkgo biloba) 114
Globe Artichoke (Cynara scolymus) 115
Gotu Kola (Centella asiatica) 115
Hawthorne (Crataegus monogyna) 115
Horseradish (Armoracia rusticana) 116
Juniper (Juniperus communis) 116
Kaffir Lime (Citrus hystrix) 116
Lavender (Lavendula angustifolia/formerly L.officinale) 117
Lemon Balm (Melissa officinale) 117
Lemon Myrtle (Backhousia citreodora) 117
Liquorice Root (Glycyrrhiza glabra) 118
Lotus (Nelumba nucifera) 118
Maca (Lepidium meyenii) 118
Maqui Berry (Aristotelia chilensis) 119
Marjoram (Origanum marjorana) 119
Nasturtium (Tropaeolum majus) 119
Nettle (Urtica dioica) 120
Oat Straw (Avena sativa) 120
Olive Leaf (Olea europea) 120
 Parsley (Petroselinum crispum) 121
Passion Flower (Passiflora incarnate) 121
Paw Paw (Carica papaya) 121
Peppermint (Mentha iperita) 122
Rosemary (Rosmarinus officinalis) 122
Rose (Rosa canina) 122
Rose-Scented Geranium (Pelargonium graveolens) 123
Sage (Salvia officinale) 123
Star Anise (Illicum verum) 123
St Johns Wort (Hypericum perforatum) 124
Tamarind (Tamarindus indica) 124
Tarragon (Artemisia dracunculus) 124
Thyme (Thymus vulgaris) 125
Turmeric (Curcuma longa) 125
Valerian (Valeriana officinale) 126
Vanilla (Vanilla planifolia) 126
Vervain (Verbena officinale) 126
Violet (Viola odorata) 127
Wasabi (Wasabi japonica) 127
Yerba Mate (Ilex paraguariensis) 127
Herb References 128–133
The Wellness Zone Book 135
A Word on Weights & Measures
Measurements for recipes in this book are usually as follows:
Teaspoons – tsp A splash is how we describe the addition of most
Tablespoons – tbsp alcohols. This is because a splash of alcohol can
Litres – ltrs be 10ml or 100ml, depending on your tastes.
Kilograms – kg
Grams – gm That’s the same with the tablespoon and all
other weights, and you can adjust your own
When we say ‘a cup’, that means measurements according to taste.
a favourite kitchen cup that you
always use in cooking. I use measurements loosely in cooking.
In most recipes that require any herbs, spices,
When we say a teaspoon, we salts, peppers, or flavours at all, please be
mean around about 5 grams, guided by your own tastes. Add a little less or a
which is roughly equivalent to a little more. So, please enjoy these recipes and
teaspoon (more or less). alter the tastes, according to your tastes!
8 9
Foreword With Lesley Braun
There are some fundamental things in life that all people need to grow
and flourish, and food is one of them. Food provides nourishment for the
body and soul. Food gives comfort and evokes emotion. Food prepared
with love and kindness is a gift to be savoured. Food is also medicine that
not only keeps us healthy, but promotes healing and recovery when we
are unwell, soothes our wounds and eases our symptoms.
Dom and her team have produced a book about food which is unique and
colourful, clearly written and beautifully illustrated. It is also a book that
is well researched and describes the scientific evidence to support the
view that food is medicine and can be incorporated into our daily lives
in a way that is enjoyable and therapeutic at the same time. Medicinal
foods are within the reach of us all and Dom provides many different
examples of how this can be achieved simply, effectively and deliciously.
Unfortunately, many people don’t eat enough good quality fruit and
vegetables on a regular basis. It is also easy to forget that the way food
is prepared affects its medicinal and nutritional content. Herbs can also
be foods and are jam-packed with natural constituents producing healing
properties. They have been used since time immemorial as natural
medicines to treat infections, ease symptoms, provide energy
and promote wellbeing in a myriad of ways. Scientific research is
now being conducted around the world to test them further and
have identified many with significant therapeutic effects and novel
mechanisms which support their use as valuable medicines.
Using the methods described in this book as a guide and understanding
the medicinal qualities of the hundreds of fruits, vegetables and herbs
displayed on its pages, should help readers make better food choices and
get a lot more nourishment and healing benefits from the foods they eat.
I’d like to congratulate Dom and her team for putting together an
important, practical and beautiful book to help more people unlock
the health benefits of food.
Dr Lesley Braun
PhD, BPharm, DipAppSci ( Naturopathy), GradDip Phytotherapy
Research Fellow, Cardiothoracic Surgical Research Unit, Monash University (Alfred Hospital)
Research Pharmacist Alfred Hospital. Lecturer at RMIT and Monash Universities, Melbourne, Australia

The Magic of Food as Medicine
Published by DOM - D. F. Finney PO Box 88 Montville 4560 QLD Australia
1st Edition January 2013
website www.dominiquefinney.com
Disclaimer: The suggestions, ideas and treatments described in this book
must not replace personal consultation and supervision of a qualified health
care practitioner. All illnesses and health problems require personalised and
professional supervision. If you suffer from any medical conditions, or you take any
prescribed medicines you must consult with your health care practitioner before
following any suggestions outlined in this book.
This book is the personal writings of the Author and can not be used as a
substitute for professional consultation as each person is different and requires an
individual approach to health care. The Author and Publisher take no responsibility
for any use of information from this book or any web sites or books associated with
this writing. The information given in this book is purely for interest sake and each
reader needs to take responsibility for their own health care regime independently
of any information provided in this book.
Copyright 2012-13 Dominique Finney. All rights apply.
This book is copyright, apart from any fair dealing for the purposes of private study,
research, criticism or review as permitted under the copyright act.
No part may be stored nor reproduced by any process without prior written
permission from D.F Finney. All enquiries should be made to the copyright owner.
National Library of Australia cataloguing in publication data:
Finney Dominique 1963-
The Magic of Food as Medicine 2013 1st edition
ISBN   978-0-9758044-6-9
Produced and Written by Dominique Finney
Director of graphics, book design by Sharon Windust
Photography by Dominique Finney (Cover and Recipes),
Alex Finney, (Fruits, Vegetables, Herbs) Angus Holliday, (Fruits, Vegetables, Herbs)
Sharon Windust (Fruits, Vegetables, Herbs)
Research by Nicole Cool, (Final sections and references) Kelly Besford, (Herbs)
Mel Duncan, (Vegetables and Fruits) Sarah-Jane Cooke (Herbs)
Invaluable assistance with words from Chloe Goodyear
Technical Support from Kevin Finney
Medicineroom website from Sylvia Posadas
Printed in Australia by Kudos on recycled paper using soy ink.
Protecting the environment.
1. cooking 2. herbalism 3. natural health 4. inspirational 5. Finney, Dominique
6. food as medicine 7. health food 8. herbs 9. vegetables 10. fruit
10
About Dominique Finney
GradDip health Science, Bch HlthSci (Complementry Medicine),
AdvDip Naturopathy. Dip Journalism
Dominique Finney is completing a Masters in Public
Health - Health Promotion. She holds a degree in
Complementary Medicine, she is a qualified nutritionist,
naturopath and herbalist. Dom was recently awarded
the Australian Herbalist of the Year 2013 by the NHAA
(National Herbalists Association of Australia). Dom is
based on The Sunshine Coast in Queensland, Australia,
where she operates free naturopathic clinics and
manufactures organic herbal medicines exclusively for
her patients. She is passionate about health advocacy
and practices this in the natural and public health
sectors. ‘The Magic of Food as Medicine’ is Dom’s
third book, and follows the successful publication
‘The Wellness Zone - Your Guide to Optimal Health’,
which has been printed in two editions since 2005.
Dominique is involved in some exciting projects, including her Lip Balm project, where 100%
of funding goes to fund a medical centre in North West India. She is also involved in health
promotion, showcasing the best of Australia’s health professionals and emerging trends at
festivals and markets. Dom is a well-known Australian health writer with her work widely-
respected and published in magazines and online media. Dominique is available through her
web site www.medicineroom.net for naturopathic and herbal medicine assistance.
Visit our comprehensive website for our:
✿ Current trading schedule and free clinic dates at the Eumundi Markets
✿ Latest seasonal free e newsletter
✿ Fabulous health blog and updated medicineroom information
✿ YouTube channel links for the latest interviews and health tips
✿ Links to the MedicineRoom on Facebook and Twitter
Contact us for our Free natural medicine helpline, herbal postal services
or send us an email or call and we can discuss your health care needs.
Dominique Finney
naturopath, nutritionist & medical herbalist
PO Box 88 Montville 4560, Australia ✿ Ph: 075 4457381 or 0409 765033
11
 Thank You
In absolute gratitude, I want to thank the people who have continued to love and support
me in my work. Firstly, my darling husband, Kevin, and my three sons Adam, Alex and
Owen. To my beautiful herbal dispensary angels and my family and friends who give me so
much love and support and understanding - thank you too.
I always remember with appreciation the people who give me the scope to practice my
work at its highest level, and so, thank you to the Woodford Folk Festival team, The Original
Eumundi Markets team, the University of Sunshine Coast Public Health - Health Promotion
team, and The National Herbalist’s Association of Australia.
To my ever trusting patients, yoga friends and local community, and associates in health
media and professions, without you I would not be able to reach the levels of learning and
understanding in my work that allowed this work even to begin, let alone be completed.
This work has taken several years and the assistance of some amazing people
Alex Finney holds a Diploma in Sound Production
and has worked on the photographs of fruits and
vegetables in this book. He has also filmed clips that
relate to our work that you can find on youtube. Alex is
multi-talented and really loves to get up close with the
camera, capturing the special aspects of his subjects
with a great eye.
Angus Holliday holds a Diploma of Film Design, and
was a great contributor to the photographs in this work.
Angus lives North of Cape Tribulation, where he received
some gorgeous tropical inspirations for the book.
Angus finds the rare gem of a picture that tells a
thousand words magically and on cue!
Chloe Goodyear is a multi-talented artist who was a
solid rock through the whole process, helping me with
final wording and running her steady eye across the
text. This is the first time I have had someone else
contribute to the wording and I thank Chloe very much,
because I needed her wise and word-loving eyes!
12
Kelly Besford is a student in Herbal Medicine and
my Dispensary Angel. Kelly’s gorgeous baby son, Lior,
was born during the final stages of our work on this
project. Kelly is the happiest new mum and lives with
her partner Jimmy on the Sunshine Coast. Kelly is a
fabulous herb researcher and has so much passion for
herbs as was reflected in the depth of her work here
with me.
Mel Duncan holds a Bachelor in Psychology (Hons) and
an Advanced Diploma in Naturopathy. She is a qualified
nutritionist, herbalist and naturopath and spent time
practicing in Thailand before coming back home to
Australia where with her partner Aaron had a gorgeous
baby, Leah. Mel spent so much time as primary
researcher in the vegetable and fruit sections and I am
grateful for her passion and fun company.
Nicole Cool holds a Bachelor in Nutrition and is
currently studying a Post Graduate in Health Promotion.
She is an absolute whizz at Vancouver referencing,
and a great researcher. Nicole came in as secondary
researcher in all areas and really put it all together
beautifully. She also compiled the references. I love
working with Nic, she is such a sassy technocrat.
Sarah-Jane Cooke holds a Degree in Nutrition and
is currently studying naturopathy. Sarah worked on
the herb research section. She lives in Brisbane with
her husband Isaiah and her daughter Tashana. She
has a strong interest in helping people find their way
to health through using Nature’s gifts. Sarah is a
dedicated and awesome nutritionist who has discovered
a love of herbs and is shining with enthusiasm.
Sharon Windust is my graphic artist, and has worked
with me on all my books. Sharon has designed
everything visual in this work. She is based in Auckland,
New Zealand and we communicate across the ditch very
effectively. I totally trust her vision, talent and beautiful
work to make this book a unique feast for the eyes.
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 Welcome to my latest work,

The Magic Of Food As Medicine

Salty, sweet
When I think about it, ‘we are what we eat’, in so many ways.
or bitter... The food we choose to eat reflects our culture, our environment and our likes.

Mother Nature
The food we eat represents our beliefs and reflects the influence of the world
around us. Do we like something because it’s truly delicious?

is our finest
Or do we like something because it was ‘sold’ to us through a myriad of
enticing media and advertising actions?
physician We all want to be in optimal health and we all want to feel good each day.
I think to achieve this we need to look at all aspects of ourselves: physical
body; emotional self; our mental capacity and our spiritual body. A simple
commitment to fresh foods, and a respectful awareness of where our food
comes from and how it arrived at the table honours all of these aspects.
I certainly want to eat clean, fresh, local and delicious foods with the
least additives, from as close to the earth as possible. These days, food
consciousness has made personal choice a political issue as well.
Eating well is about choosing ethical, sustainable foods, fair-trade products,
and making sure people, animals and the environment aren’t exploited.
Did I mention consideration of toxins, global controls and regulatory bodies
influencing our food chain to the point of danger? These aspects all are in
my mind when I cook and eat with my family and friends. The closer to home
the food is grown and the fresher it is, the better medicine it becomes.
This book is about bringing eating back down to earth, to home-cooked and
raw-some foods that give validation to the fact that the best medicine is our
food. We have extensively researched the active constituents of vegetables,
fruits and herbs that are used in our home cooking and found evidence in the
latest clinical trials to support this food as medicine.
Using all of this information, and our references, you can put together great
healthy and healing meals for your family and friends according to your tastes
and medicinal needs. We offer beautiful recipes and ideas for
variations alongside the science and magic of food as medicine.
Make time for your health each day, and make every day a delicious and
nutritious experience. Your children will have bountiful energy and natural
immunity, you will be blissful with good health and a clear active mind,
and everyone will be beautiful with a healthy life and a healthy diet.
Enjoy my book – it was written with love.
Sat Nam and with love as always, Dom xoxoox

14 15
 Vegetables
Oh my goodness...
green inside
means clean and
well nourished
by the best choices
Simply The Best
The magic of a really good meal is its personality, achieved by knowing your
favourite flavours and using local seasonal fresh ingredients. In everything we make,
in every part of our lives, we should use the best local ingredients we have to hand.
Savoury meals made with fresh vegetables are special because; they are pure nutrition,
they feed your body rich antioxidants, vitamins, minerals, and fibre, and keep your
acid/alkaline balance optimal. Keeping vegetables as the basis in your meals is
truly using food as medicine, nurturing your body and soul. We all love the freshest
ingredients, whether they are made into simple daily meals or ceremonial meals
with friends and family. A good soup, hearty casserole, simmered delight, stir-fried,
steamed warmth or a raw vegetable treat is really the best medicine you can eat. We
recommend that two thirds of every savoury meal you prepare should be vegetables
and also that 50% of those vegetables be raw. A combination of cooked and raw foods
in one setting is optimal, meeting our body’s needs. Raw foods hold more water-
soluble vitamins and enzymes that are easily accessible to your body, whilst cooked
foods offer fat-soluble nutrients for easy assimilation and of course, easy digestion.
Enjoy our magical recipes and discover the medicine in your vegetables!

16 17
 Boil & Bubble
Probably the most traditional of all cooking methods is the boiled and bubbled stock. It’s so
versatile and so important to cooking - a stock can make or break a meal. A good stock can turn
the simplest sauce or soup into a gourmet meal. It just takes positive energy, a calm mind, an
innovative approach, patience and a love of flavour. Your stock might be a hearty meat-based
stock or a rich vegetarian delight.
The magic of cooking with a stock base is that you can create a lot of liquid or a concentrated
sauce from the same ingredients. You can strain out the vegetables after you have made the base
stock and use them in many styles of meals: mashing and enjoying as a vegetable, or adding to
pastas or rice. You can also leave them in the liquid for a delicious traditional stewed meal with
the addition of some fresh herbs and spices. You can pop them in the freezer for later use, or you
can use in them in pies, lasagnes, muffins, patties or pancake fillings.
The fresh liquid stocks can be used simply: as a clear consommé soup or as a base for other
soups with the addition of fresh crispy vegetables and spices. You can pop the stock into ice
block containers and freeze for later use. Stock is the ultimate flavour base for sauces and
reductions. A rich stock reduced by simply boiling it until you have the right consistency for your
sauce is so pure and yummy. So, on to stocks!
18
Divine Vintage vego Stock
This is our version of a traditional base, and the way we have been making stock for over 25 years.
Tried and true, the depth of flavour and the individual characteristics of each extra ingredient are
amplified and can really make every meal special. Please vary this recipe as you like - after all, it’s
your kitchen to witch in.
The following recipe will make 8-12 litres of stock and will yield several kilos of vegetable pulp.
From the Kitchen
Enough fresh garden vegetables
cut in pieces to ½ fill your pot
½ cup vinegar
Garlic and herbs to taste
Honey to taste
Salt to taste
2 tbsp of good oil
Enough liquid to cover the ingredients
including; water, juices and wines
10-20 litre saucepan
You can also choose herbal oils,
vinegars, wines, honey or salt from our Herbs section in this book to add extra special flavours, or you
can bunch up fresh herbs together and add them according to taste.
For the Witchen
Place the vegetables in your stock pan, and add the oil, vinegar, garlic, honey and salt, plus whatever
other flavours you want to add, including herbs and spices.
Fill the pot with water to cover the ingredients and allow the contents to boil and simmer for 2 hours.
Reduce the liquid until you have about ½ of the original amount. Add more water as if the liquid is
reducing too much. After 2 hours, turn off the heat and gently remove the vegetables by straining over
a colander or lifting them out with a slotted spoon. Retain the solid ingredients in a separate bowl,
allow the excess stock to accumulate in the bottom of the bowl, and then pour the liquid back into the
stock pot with the rest of your liquid. Every batch is different, so it’s a good idea to taste the stock as
it’s bubbling away and add a little more flavouring if required - tweak it with some wine or extra salt,
honey or herbs. Now you’re at the stage where you can make a variety of finished products from this
base - and this is where the magic happens!
The Magic is in the Variations
_ Place the stock in the fridge overnight and skim the oils off the top the next day for a clear
consommé which can be used in a variety of ways
_ Filter the stock and freeze it in ice-cube containers to have it easily available for cooking
_ For special occasions add some wine, brandy or green ginger wine to the stock. You can then add
delicious crispy Asian greens, raw vegetables or fine sea-foods such as raw prawns, scallops or
oysters to the sauce at the last minute
_ Add handfuls of fresh raw green herbs from the garden (mint, basil, thyme or a pinch of lavender)
to the finished product, whether it’s a soup of hot pot, just before serving
_ Another favourite is to add 1kg mushrooms cleaned and sliced to 500ml stock and 200ml cream.
Bring this to the boil and allow it to simmer for about 15 minutes until the mushrooms are cooked.
Run this mixture through the blender and serve. I always add about one cup of green ginger wine
to this one - it should be optional but I consider it necessary!
19
Mulch & Marinate a Myriad of Flavours Warm Beetroot and Fennel Salad
with Traditional Oven Roasting Ok, we couldn’t resist putting our two favourite salad ingredients together and making a totally
delicious experience. This recipe is so good because it combines the roasted warm, softness of
This is possibly the easiest way to cook a vegetable meal, just pop the vegetables in the baking tray beetroot with fennel and creates an amazing warm pink salad. Of course, it is dressed with our
and toss them in a moderate oven for a few hours, then serve. Oven roasting creates a deep layering Classic salad Dressing. This is a perfect romance food, and can be eaten on days where you want that
of flavours and textures. You can enjoy a relaxing afternoon rolling around the house while dinner is extra gorgeous energy of heart-felt foods. This recipe will serve 4 people as a main if you add another
being cooked slowly and perfectly. 200gm of protein per person on the side.
When you think roasted vegetables, think ‘magic’ meals - they’re the basis for so much variety. You
can roast the vegetable whole, in large pieces, slices, small pieces, or grated. You can cook them in From the Kitchen
a high temperature oven with lots of oil for a crunchy experience, or you can slowly coax them into 8 or more deep purple beetroots
submission in a moderate oven with oil for a crunchy-on-the-outside/soft and tender-on-the-inside weighing up to 800gm, peeled and
experience. You can roast whole pumpkins, potatoes, beetroots and then stuff them with all number cut into 2cm cubes
of things. You can slice root vegetables thinly and spread them out to make oven roasted chips, or
perhaps you are in the mood for a myriad of flavours to make a gorgeous dish that you combine with 6 cloves garlic, diced or crushed
other ingredients at the time of serving. 3 tbsp of good oil
1 fennel bulb, thinly sliced
½ cup fresh mint or other preferred
green herbs from the garden
1 raw red onion, thinly sliced
1 raw red capsicum, thinly sliced
A ceramic baking dish
½ cup Dom’s Classic Salad
Dressing (pg 30)

For the Witchen

Place your cut beets in the baking
dish and mix well with oil. Add
the sliced fennel bulb and diced
garlic, and roast at 175 degrees for
one hour. Remove from the oven.
Add your mixed sliced raw crispy
red vegetables and stir through
the beetroot and roasted fennel -
everything will go gorgeously pink
and its ready to serve.
The Magic is in the
Variations
_ If you want a creamy texture
then add my Creamy Yoghurt
Dressing (pg 30)
_ This is technically a salad, but
the ingredients lend themselves
beautifully to a pie, pancake or
sandwich filling.
_ You can also also roll the
mixture in filo pastry and add
some feta cheese then bake in
the oven for an amazing treat.

20 21
 0nion and Mushroom Soup Mingle In Some Pure Rawness
We just had to add this recipe! It’s one of our favourite recipes ever, and reminds us of Dom’s gorgeous Raw foods have a
Swiss Grandma. Her version of this soup was always so nurturing and rich, We love the combination of feel and quality to
the good stock, with the traditional French flavours of onion soup, with our twist of mushrooms. them that is so pure.
Some green ginger wine or a dash of Brandy in each bowl turns a simple meal into a feast. This recipe They are uniquely
serves up to 8 people as an entrée, or maybe 4 people as a complete meal. natural and feel so
healthy with every
From The Kitchen mouthful, especially
1kg brown onions, sliced into rings if they are good
1kg fresh mushrooms, quality, organic
cleaned and sliced and fresh.
Raw vegetables
8 cloves of garlic, diced (in terms of the
2 tbsp good oil ‘raw revolution’)
2 tbsp vinegar are exactly that,
RAW. The simple
2 litres of pure preparation
Divine Vintage Vego stock methods following
5 thick slices of your preferred bread will see you juice,
blend, chop,
200gm grated parmesan cheese
dice or slice your
A splash of Brandy or ingredients into
Green-Ginger Wine (optional) the desired shape
1.5 litres water and size. You then
either eat them
Herbs and spices to your preference straight away, pop
- We add thyme, tarragon and in the fridge until
lemon grass usually you’re ready to use
Optional fresh cream at the end them, or marinate
to pour into each serve them. You can even
A deep baking dish heat them to about
45 degrees and
allow the flavours
For The Witchen to combine in a
Place the onions and mushrooms in the dish and mix with your oil, garlic and a pinch of sea salt. delicious enzymatic
Slow roast everything at 175 degrees for 2 hours. Just before the 2-hour period is up, remove the union.
onions and mushrooms and set aside in a bowl to add back in once the liquids have been re-blended. A little heating -
Heat the stock, water and vinegar and optional brandy or green ginger wine in a saucepan and not cooking -
simmer this along with your herbs for a few minutes. Remove the baking dish from the oven and add breaks down the
the hot liquids from the saucepan, stirring well. Now, float the bread gently across the top. nutrients and helps
Sprinkle the parmesan cheese across the top of the bread. Try to keep it on the bread if you can, so the flavours of the
that each piece of bread is a little island of parmesan cheese floating in a sea of soup. Pop the dish raw foods to mingle.
back in the oven for another 30 minutes,
The Magic is in the Variations
_ Add 250ml of fresh lemon juice instead of the brandy, or pop in some cream to the liquid stage as
you cook it, or add Dom’s Lime & Chilli Dressing (pg 30)
_ You can change it from a soup to a sensational meal by omitting the water and only adding
enough stock, brandy and liquids to make it a casserole. You can add extra vegetables and cream
to the dish to create an unusual version.
_ A great children’s meal is a simple stock with a little protein and some fresh peas as the base,
with floated bread and cheese.

22 23
 Marinated Green Vegetable medley Fresh Harvest Summertime Soup
We’ve chosen this recipe as a great raw food demonstration because we just love our salads! This When your garden is bulging with fresh summertime foods, this recipe is a must! Tomatoes are so
recipe is made up of 100% raw vegetables that have been marinated in fresh herbs and flavours to delicious when combined with other fresh flavours to make a raw soup - cooling and nutritious,
create a burst of sunshine in your body. Consuming pure raw energy makes you feel so healthy! This filling yet light. This is the perfect food to detox on while you relax in the warmer months, or a perfect
recipe is best made early on the day of serving, and then left in the fridge to do its thing while you instant food after a day at the beach. Our fresh harvest summertime soup demonstrates everything
enjoy the day. This recipe makes just over 1 kilo of salad, so it’s great to serve in a large bowl for four to good about raw foods and is good enough to serve your favourite guests for dinner parties. This
share as a main with accompaniments or other salads. recipe makes 8 to 10 large serves.
From the Kitchen From the Kitchen For the Witchen
Total of 1kg fresh green raw and 2kg of the ripest, reddest fresh tomatoes Dice your garden fresh tomatoes, cucumber,
gorgeous vegetables of your choice capsicum and onions. Juice the lemons,
300g of the freshest raw onions or spring onions
here we use: oranges, slice the garlic and add the salt
4 cloves of garlic (or more to taste) and pepper.
200gm fresh asparagus spears Mix these ingredients together and pop in a
5 cucumbers
200gm fresh beans sliced large covered bowl in the fridge. Leave it to
3 garden sweet capsicums sit for at least 3 hours before you serve. Just
200gm fresh snow peas
The juice of 2 lemons before serving, stir everything gently together,
200gm fresh broccoli heads then add the thinly diced greens.
The juice of 2 oranges
200gm shallots Make sure there are some lovely herbs in here,
Salt to taste like summertime basil and mint,
200gm fresh baby spinach
Pepper and herbs to taste fennel and dill tops. Serve!
100gm fresh mint and parsley finely
diced 1 cup of garden fresh greens sliced thinly
200ml of Dom’s Classic Salad
Dressing (see recipe page 30)
A big bowl to mix it all in
and a platter or big bowl to serve

For the Witchen

Cut the asparagus, beans, broccoli
and shallots to bite size pieces.
Leave the snow peas whole.
Marinate these in Dom’s Classic
Salad Dressing and pop into the
fridge for about 2-4 hours so that
the vegetables soak up the marinade
before serving. Just before serving,
finely dice the parsley and mint.
Keep the baby spinach whole or tear
into smaller pieces as desired. Mix
everything together adding mint,
parsley and marinated vegetables
with dressing. Yummmm. The Magic is in the Variations
The Magic is in the Variations _ Add a dollop of sour cream, yoghurt or fresh cream to lift the soup
_ The herbs and ingredients you add at the end are literally endless. Sprinkle the salad with nuts, _ Use the mixture as a raw pasta sauce. Cook 300gm of pasta until ¾ ready, then while it’s
seeds, roasted crunchy treats, sprouts or some fresh flowers. steaming hot, strain it and add 1 cup of the soup to your pasta and stir it through. Pop it into the
_ You can turn the whole thing into a raw soup by simply blending it all together and serve. fridge for at least 2 hours before serving it as a cold pasta salad.
_ Solid vegetables that are perfect for marinating (cabbage, brussel sprouts, broccoli, asparagus, _ Use the blended version as a great raw detox drink with extra benefits.
onion, carrots) can be marinated for a few days in the fridge. Just dip and take out what you want. _ This soup can be left in the fridge for up to 3 days and enjoyed either as the original easy
You now have fresh, raw-some energy at your fingertips for snacks, meals and savoury treats. summertime soup or as a variation.

24 25
 Cook Up A Pan Of Deliciousness SautÉEd Garden veges with creamy sauce
This is my favourite way to cook. It feels lush and is also incredibly simple. Once you have the knack We have chosen this recipe because we love garden vegetables. There are so many variations to this
of sautéing meals then the world of flavour is your oyster. You can create what you want and see recipe, and we’re going to tell you about them, as this is the classic way to cook up a pan of delicious-
where it takes you. ness. This recipe serves 6 to 8 people as an accompaniment to a meal. Or four as a main course.
To sauté something is to heat the ingredients to combine in a flavoursome rich sauce. This is the From the Kitchen For the Witchen
technique traditionally used to make sauce reductions, which in my mind are the best on every level Heat the oil in the pan, and then pop your
1kg fresh washed vegetables of your choice,
when it comes to decadence and a feeling of lushness in meals. Everything gets well cooked, richly vegetables in. Add the cream, garlic, salt and
lightly steamed. until semi-soft in texture
blended and reduced to a mouth-watering softness that only a reduced sauce can provide. green peppercorns. Let it get to the bubbling
Generally, you will take your good oil, your ingredients and your heavy based pan. You’ll then panfry Oil for frying
stage. Gently stir it for a few minutes and then
the ingredients until they are well blended and cooked and then add liquids to create your sauce if it A heavy cast iron pan, or a heavy based leave it alone to continue at a steady bubble until
is a dry base, or you will have your flavoursome reduction. Some of our favourite flavours are created stainless steel frying pan, 30cm width the liquid has steamed off and reduced to a thick
in a flat pan with cream. I think that every French restaurant with a stunning reputation has used 150-300ml fresh cream (as desired) sauce. It usually takes about 7 - 10 minutes for
this method to achieve it! There is an amazing diversity in flavour that can be achieved with just a 300ml of raw liquid cream to reduce. Make sure
dash of this, a dollop of that, good ingredients and reduced sauce. These sauces can be rich opulent 3 cloves of garlic you stir well to stop any of it from sticking across
celebrations or light cleansing delights. 50gm green peppercorns the bottom of the pan. Now, once the sauce has
1 tsp salt fully reduced to a texture you are happy with, stir
through your grated parmesan cheese and serve.
150gm parmesan cheese Delicious true soul food.

The Magic is in the Variations

_ Add more liquid if you want to create a soup using this basis
_ You can forget the cream, and instead add coconut cream, yoghurt, wine, or stock.
_ Explore cultural taste sensations, make it Thai, Indian, Malaysian or French!
_ I love this recipe with hard-boiled eggs, curry powder and stirred-in vegetables. Shell your boiled
eggs, add onion and other vegetables, and just follow the recipe.
_ Mushrooms cooked this way become a total treat.
_ Encase the mixture in little pastry shells and serve as the perfect canapé.
_ You can also pop the whole lot in a baking dish and place in the oven with cheese over the top
and bake for 30 minutes at 175 degrees for a crunchy cheesy top.
_ When you have completed the reduction, fold through some lovely fresh garden herbs, raw
vegetables and nuts and seeds for an amazing textural experience. We love calendula flowers in
this recipe and a dash of lavender essential oil really adds aroma and health benefits.

26 27
 A Frenzy Of Fired Up Wokness Crunchy Tofu with sesame tamari sauce
Imagine those hot rows of steaming woks in downtown Asian establishments, feeding lots of people The crunchiness of fried tofu is almost irresistible when served with wilted Asian greens that glow
beautiful and perfect recreations of ancient recipes of healthy foods, all cooking in a fast food frenzy almost fluorescent with chlorophyll. The depth of flavour added by just a dash of sesame seed oil, a
that turns out perfectly each time, time after time. shake of tamari and a handful of your favourite flavours added in a frenzy of fired-up wokness.
This recipe serves 4 people.
The faster you stir-fry the better it is. It’s taking a vegetable and ensuring it maintains its crispness
- taking a recipe to a halfway point between raw and cooked. It’s adding warmth and deliciousness From the Kitchen
and finding the perfect point for drawing out flavour. The stir-fry sauces and flavours help create a
700gm cubed tofu that has
separate identity for the meal, quickly combined and rushed through a ring of fire to create the perfect
been marinating in honey and
texture and the perfect freshness. A good stir-fry needs good preparation and a very fast cooking time.
lemon juice all day
You need to have the flavours in the sauces already developed to add to the fresh vegetables and a
combination of immaculate timing and perfect heat will deliver stir-fry perfection. The idea my friends, 2 tbsp of water
is to have a steaming warm meal with a raw crispness and crunchiness that has been magically filled 2 tbsp of good oil
with exotic flavours. It should crunch in your mouth but at the same time delight your taste buds with
a burst of unique flavour. We have found that even my good gas burners on the stove at home don’t 4 big handfuls of clean and
get to the heat needed, so for me it’s the gas burner on the verandah with the wok. Everything needs fresh Asian greens (make sure to
to be at the ready and it all happens in less than a minute. Have your bowls ready! wash them, they could be gritty)
1 tbsp of sesame oil
2 tbsp of tamari
Other herbs and spices
to your taste

For the Witchen

Turn on the gas ring to hot,
pop the wok on and wait a few
minutes until it’s hot. Pour in the
good oil and then add the tofu
straight away. Stir it fast for a few
minutes until it’s crunchy on the
outside. Take the tofu out of the
wok and place it in a bowl.
Add your water and then quickly
add all the greens, the tamari
and the sesame oil. Toss in
the tofu, give it all another few
seconds and then serve.
The Magic is in the
Variations
_ Have your flavours ready and
mixed. Make your marinades
and add any flavours you
like - think peanut, black
bean, hoi sin, garlic, pepper,
chillies, red or green curry.
_ You can add in cream or
coconut cream, juices or
Asian condiments.
_ Just keep it fast, hot and
furious and you can’t go
wrong.

28 29
 Steam Up Some Specialness Little Parcels Of Joy:
Applying intense, moist heat breaks down the cell walls of hardened garden produce, turning it into a Cabbage And Macadamia Nut Rolls
warm, softly textured, delicious mouthful. We chose this recipe to share because macadamia nuts are the local nut where we live, and they’re
Steaming is one of the healthiest ways to maintain nutrients in many foods. We love to steam up some a great textural contrast to soft vegetables encased in cabbage. It’s everything a good nurturing meal
specialty vegetables and then add either a raw or sautéed sauce to spruce the meal up. needs to be, warm, soft, delicious and nutritious.
We don’t have a special From the Kitchen
steamer at home. We use a
The steaming pot, strainer and lid
big stainless steel saucepan
and half fill it with water. Water for the pot
Once the water is boiling 4 tbsp peanut butter or macadamia nut butter
I add a stainless steel
strainer over the top and 100gm of macadamia nuts, chopped finely
pop our ingredients in to 1 onion diced
cook. We cover the whole
3 carrots grated
thing with a saucepan lid.
Our cooking only involves 2 cups of any other raw vegetable you want
a single layer of steaming, thinly sliced or grated.
so it’s all really simple and The outside leaves of cabbage - enough to
do-able. make up 10 small parcels. Each one needs to be
Steaming is the process about 10cm roundish.
where you pop your Kitchen string
ingredients into the strainer
once the water has started 1 tbsp honey
boiling and cover with the 1 tsp dry stock powder (MSG free)
lid. Allow the vegetables
1 tsp pepper
to soften and change
colour and cook as little
or as much as you like. For the Witchen
Sometimes, for example, Take the nuts, nut paste, carrots, vegetables,
we like spinach cooked onion, stock powder, honey and pepper and
really well and other times mix well. Now roll the mixture into little balls
we want it to be bright and place those balls inside one corner of the
green with just a wilted cabbage leaf, then roll the leaf up until you have a
warmness for a semi-raw nice little parcel. Wrap some string around them
experience. You need to to hold them together and place a single layer of
stay close to the pot when rolls in the steaming hot strainer steamer. Now,
you are steaming and watch you are going to let these steam away for about 5
it closely. Every second minutes on each side - you’ll use your tongs and
of steaming changes the turn them once. Place on little plates, pour on a
end product. Experiment dollop of your favourite sauce and enjoy!
and find your steamed
perfection. The Magic is in the Variations
Steaming is the perfect _ You can change the wrapping - use seaweed, cabbage, thin slices of aubergine, capsicum, ready-
medium for stuffed delights. made rice paper wrappers. The steaming time will vary with each one. The thicker the encasing
Think of zucchini, cabbage, the longer it will take to cook and the harder it will be to cook the ingredients inside. You can
capsicums, and cabbage precook the filling if necessary.
rolls. Also you can make a _ The inside ingredients can be literally anything you like, and any flavours you like. Experimenting is
great little dumpling dough the perfect way to make original and delectable dishes that you may never replicate again (unless
to fill with varied flavours you write it down).
and vegetables, steaming up _ These little parcels of joy can be popped in the fridge and taken on picnics, to work for lunch or
a delicious treat. served cold as a salad with some of our chilli and lime Dressing. Yum.

30 31
 Dom’s Classic Garlicy Yoghurt Artichoke (Cynara scolymus) 
Salad Dressing Dressing Why It's Magical
✿ Antioxidant, antibacterial, hepatoprotective,
From the Kitchen From the Kitchen blocks synthesis of cholesterol and prevents LDL
250ml balsamic vinegar - or whatever you prefer 1 cup of fresh plain Greek style or thick natural oxidation
- sometimes we use apple cider or lemon juice yoghurt ✿ Aids digestion of fats by promoting bile secretion
(choleretic)
equal part good oil - we love local olive oil best Equal part fresh thickened cream to yoghurt ✿ A good source of inulin, a prebiotic
1 tsp herb salt 4 cloves garlic, finely diced (more or less to taste) ✿ Antioxidant components include flavonoids such
3 tbsp raw honey 1 tbsp Tamari or soy or liquid aminos as luteolin and anthocyanins which give the plant
its purple colour1
Optional ingredients are garlic, grain mustard, Optional ingredient: 1 large handful of fresh mint, How To Use It . . .
black pepper finely diced Steamed, sautéed, roast and then marinate in a lovely
dressing, honey or oil.
For the Witchen For the Witchen
Mix all together well so that the honey and salt Mix all the ingredients together and pop it in
have dissolved, then store in a glass jar and use the fridge until time to serve. You can add this
as required. We would usually use 1 tbsp of dressing to vegetables, salads, or very good oven
Asparagus (Asparagus officinalis) 
dressing to 2 or 3 cups of salad. We sometimes roasted vegetables and meats. This dressing lasts Why It's Magical
leave out the oil and this is delicious too. up to five days in the fridge. Contains anti-inflammatory nutrients:
✿ Rutin, which strengthens capillary walls;
✿ Quercetin, which promotes lung health and is
especially helpful for asthma and allergies
Contains antioxidant nutrients:
✿ Glutathione, which is important in the prevention
of cancer and liver disease3;
✿ Vitamin C, E, betacarotene, zinc and selenium
✿ Its antioxidant and anti-inflammatory properties
make asparagus an important vegetable for cancer
prevention.
✿ Contains inulin which is a prebiotic (a food source
for healthy gut bacteria), therefore is helpful in
maintaining gut health4
✿ Asparagus is an excellent source of potassium,
fibre, vitamins A,B, C, K Great kidney food and
good for balancing hormones. Traditionally used
balance alkaline and improve kidney function and
helps regulate blood pressure.
How To Use It . . .
Steamed, sautéed, in stocks and soups, raw and
Asian greens (Brassica rapa spp.)  roasted.
Why They're Magical
✿ Includes vegetables such as bok choy, Chinese
broccoli, wombok and Chinese spinach
Lime & Chilli Dressing ✿ Share the antioxidant and anti-inflammatory
properties of other cruciferous vegetables due to
From the Kitchen their content of glucosinolates, vitamin K, vitamin
For the Witchen C and fibre
1 cup of lime or lemon juice Combine all of the ingredients, ✿ Contain phenolic compounds (a large group of
1 tsp of salt and then serve. You can keep chemicals that show antioxidant properties) such
this on hand for up to 6 months. as kaempferol and hydroxycinnamic acids 2
1 tbsp honey
How To Use It . . .
2 dried or 4 fresh hot chillies - to taste really Raw in salads, steamed or stir-fried.

32 33
Aubergine/Eggplant 
(Solanum melongena)
Why It's Magical
✿ Contains an anthocyanin called nasunin that gives
the skin its purple colour. Nasunin is a strong
antioxidant and prevents damage to the fats in
cell membranes, in particular brain cells, so it is
important not to peel your aubergines.
✿ Also contains chlorogenic acid, a phenolic
substance that is one of the strongest antioxidants
found in plants. Chlorogenic acid is also antiviral,
anticancer and antimicrobial
✿ Eggplants help to lower the cholesterol (probably
from a combination of constituents)
✿ Eggplants also chelate iron, so are useful in
conditions where excess iron accumulates5
How To Use It . . .
Raw and marinated in delicious sauces, roasted then
soaked in oil, roasted or sautéed. Aubergine is at its
best with fresh herbs and garlicky oil.
Beans and Peas 
(Vicia faba and Pisum sativum)
Why They're Magical
✿ Peas and Lentils, Soy, Lima, Kidney and Garbanzo
beans and other legumes are high in protein so are
perfect vegetarian food. Whether; dried (lentils),
canned (kidney beans), lightly steamed (soybeans),
or eaten raw (peas), beans also contain fibre,
folate, calcium, iron, magnesium and potassium  ✿ Contains kaempferol, a flavonoid that has an anti-
✿ Common beans are well known as a good source
of nutrients and bioactive compounds, these
compounds including flavonoids, polyphenols and
phenolics exhibit natural antioxidant properties 7
✿ Fibre found in beans enhances water absorption in
the colon therefore preventing constipation8
How To Use Them . . .
Soak dried beans and peas overnight before cooking.
Fresh peas and beans are great raw, sautéed or steamed.
Mixing beans with corn creates complete protein.
34
Avocado (Persea americana) 
Why It's Magical
✿ Contains three types of healthy fat: Phytosterols
including betasitosterol which are anti-
inflammatory. Polyhydroxylated fatty alcohols
which are also anti-inflammatory
✿ Oleic acid (also found in olive oil) helps the
absorption of fat soluble nutrients in the gut and
also helps to reduce the risk of heart disease
✿ Improves absorption of fat-soluble nutrients. Add
avocado to salad to improve absorption of the
betacarotene in carrot and the lycopene in tomato
✿ Good source of carotenoids such as betacarotene,
especially the dark green part close to the skin,
and therefore has antioxidant action. Other
carotenoids include zeaxanthins and lutein, both
associated with increasing eye health
✿ Protects against cancer by having an antioxidant
effect on healthy cells but a pro-oxidant effect on
cancer cells. This means that avocado selectively
causes cell death of cancer cells6
How To Use It . . .
Raw is best. Add to salads, or eat on its own, with lots
of lemon juice and a touch of salt. If you want to add
it to cooked foods, do so at the very end, just warming
it up gently and serving quickly. This maintains its
rawsome flavours and doesn’t compromise its texture.
Beetroot (Beta vulgaris) 
Why It's Magical:
✿ Contains betalains, a group of phytochemicals Brussel Sprouts 
(Brassica oleracea gemmifera)
responsible for the pigmentation in beetroot.
Properties of betalains include: stimulating Phase Why They're Magical
II detoxification in the liver9; anti-inflammatory
✿ The highest in glucosinolates of all the cruciferous
action via inhibition of COX I and II pathways.10 vegetables12
Therefore, beetroot may be useful in prevention of
✿ As with other Brassica vegetables, brussel sprouts
inflammatory conditions such as Diabetes Type II support liver detoxification due to their antioxidant
and cardiovascular disease
content (Phase I detox) and sulphur content
✿ Also contains betaine, which has anti-inflammatory (Phase II detox)
properties by reducing levels of many
✿ Contains higher amounts of antioxidant
inflammatory chemicals in the body11 polyphenols than any other cruciferous vegetable
How To Use It . . . ✿ Has a cholesterol-lowering effect (from the fibre
Raw and grated in salads, juiced to drink, roasted, content) that is increased when brussel sprouts
steamed. Cooked beetroot is gorgeous marinated and are steamed compared to consumed raw13
blended with fresh cheeses and vinegar plus oil and ✿ The glucosinolates, isothiocynates and
left in the fridge for a few days. metabolised byproducts have an anti-inflammatory
and antioxidant effect in the body giving brussel
sprouts potent anticancer properties as well as
Broccoli (Brassica oleracea botrytis)  being helpful in a whole range of inflammatory
conditions such as diabetes mellitus, Crohn’s
Why It's Magical disease, cardiovascular disease, obesity and
✿ The cholesterol lowering effects of broccoli are rheumatoid arthritis
better when it has been steamed13
✿ Contains glucosinolates which are converted How To Use Them . . .
to isothiocyanates in the body. These have a Steamed, stuffed, sautéed, in soups, stocks or raw in
detoxifying effect (Phase I & II detoxification in the salads. Delicious made into salted fermentations.
liver)13
✿ Contains a high amount of vitamin K (needed for
healthy blood clotting) and betacarotene. Both of
these vitamins aid with vitamin D metabolism14
allergic and anti-inflammatory effect14
✿The anti-inflammatory, detoxifying and antioxidant
properties of broccoli also make it an important
vegetable for cancer prevention15
✿ Raw broccoli and broccoli sprouts help to prevent
the attachment of Helicobacter pylori in the
stomach16
How To Use It . . .
Steamed is queen. Raw and sprouted for indole 3
carbinol. Delicious in sautées and salads.
35

Capsicum (Solanaceae) 
Why It's Magical
✿ Is an excellent source of over 90 different
carotenoids with the top two being betacarotene
and capsanthin19
✿ Animal studies show capsanthin to increase HDL
cholesterol levels in the blood and increase the
removal of excess cholesterol20
✿ Contains flavonoids quercetin, luteolin and
hesperidin
✿ Contains high amounts of vitamin C and vitamin E
- both potent antioxidants.21
✿ Ripe capsicum (usually red in colour) contain the
highest amounts of nutrients
✿ The white interior of the capsicum is rich in
flavonoids
✿ Studies have shown that organically grown
capsicum had higher levels of antioxidants that
non-organic 22
How To Use It . . .
Stuff with delicacies and roast, or use raw in salads or
marinated in sauces. It is also gorgeous in soups.
Carrot (Daucus carota) 
Why It's Magical
✿ High in betacarotene, therefore highly antioxidant
✿ Protective against heart disease17
✿ Falcarinol, a polyacetylene found in carrots, has an
inhibitory effect on colon cancer cells18
How To Use It . . .
In juices, raw in salads, crunchy and delicious to dip
into sauces, roasted, steamed, sautéed.
Cauliflower (Brassica oleracea) 
Why It's Magical
✿ The healthiest way to cook cauliflower is sautéing
or griddling in a pan with no oil.
✿ Microwaving and boiling cause the highest losses
in antioxidant value23
✿ As with all members of the Brassica family,
cauliflower contains antioxidants such as
glucosinolates that support Phase I and II
detoxification in the liver24
✿ Other antioxidants in cauliflower include vitamin
C, manganese, kaempferol, quercetin, rutin and
betacarotene
✿ Also has an anti-inflammatory effect via nutrients
vitamin K, omega 3 fatty acids and glucobrassicin
which is converted to indole-3-carbinol in the body
✿ The antioxidant and anti-inflammatory effects
make it an important cancer-preventing food25
✿ Cauliflower provides great digestive system
support in the form of high amounts of fibre as
well as preventing the overgrowth of Helicobacter
pylori, the bacteria that causes stomach ulcers26
✿ Can be used to prevent and treat inflammatory
bowel conditions such as Crohn’s Disease,
ulcerative colitis and IBS
How To Use It . . .
Roasted with creamy cheesy sauce (my favourite),
steamed and then cooled down and mixed with other
vegetables in salad, or raw and dipped in sauces.
Chickpeas & Lentils 
(Cicer arietinum & Lens ensculenta)
Why They're Magical
✿ High in protein
✿ High in fibre - important for bowel health and
to lower cholesterol 29
✿ Folate - needed for healthy genetic material,
formation of blood cells, protein metabolism,
healthy pregnancy
✿ Molybdenum - needed for liver detoxification,
carbohydrate metabolism
✿ Manganese - protein metabolism, nervous
system health, energy production
✿ Tryptophan - has been used to treat
depression and insomnia30
✿ Including chickpeas into your daily diet
results in a lower serum total and low-density
lipoprotein cholesterol levels. Chickpeas and
lentils are a great source of resistance starch
and soluble and insoluble dietary fibres31
✿ Human studies have shown that legumes in
general have been associated with a reduction
of hypocholesterolaemia and a reduced risk of
coronary heart disease18
✿ Chickpeas have been a staple part of Indian,
Mediterranean and African diets for many
thousands of years.32,33 However, even though
chickpeas are full of nutritional value, they are
relatively only a novel addition to our Western
cuisine
✿ Every 100g of dried chickpeas contains 19.3g
of protein in comparison to 100g of wheat
which contains 10.7g 34
How To Use Them . . .
In all cooked meals, or cooked and run through
the blender to make perfect dips and sauces.
Celery (Apium graveolens) 
Why It's Magical
✿ High in vitamin C, therefore antioxidant and immune
boosting
✿ High in vitamin K which is important for healthy blood
clotting
✿ May help to lower blood pressure by dilating arterial
walls27
✿ Celery seeds have been traditionally used as a diuretic
to remove acidic metabolites from the body, therefore
assisting in conditions such as gout, kidney stones and
arthritis. They have also been shown to significantly
lower the pain of arthritis28
How To Use It . . .
Raw and crunchy in salads, added to juices, use the seeds
in tea, add seeds and stalks to stocks, soups, casseroles
and sautéed meals. Roasted and stuffed stalks are delish.
Corn (Zea mays) 
Why It's Magical
✿ Yellow corn contains high concentrations of lutein and
zeaxanthin, potent carotenoid antioxidants that show
particular affinity to protecting eye health
✿ Despite being sweet, corn is a useful food for
controlling blood sugar levels in diabetes, due to its
fibre content and B vitamins35
✿ Some lectins found in corn have been shown to inhibit
the HIV virus 36
✿ Corn silks are used in herbal medicine to improve
urinary tract health as a diuretic37
How To Use It . . .
Steamed on the cob with lashings of butter. Slice kernels
off the raw or cooked cob to add to salads, pancakes or
savoury dishes. Crushed and cooked kernels mixed with
sour cream and honey as dip.

36 37
Cos Lettuce 
(Lactuca sativa var. longifolia)
Why It's Magical
✿ A very good source of vitamin C, betacarotene,
vitamin K, folate and potassium38
✿ This vitamin profile means that Cos lettuce is a
healthy option for cardiovascular health - vitamin
A and C can prevent oxidation of cholesterol,
therefore reducing plaques
✿ It is also high in fibre, which binds to cholesterol,
helping it pass out of the body
✿ Folate is an important nutrient to lower
homocysteine levels - a chemical that has been
associated with cardiovascular disease in high
amounts
✿ Potassium has an opposite effect to sodium in the
body, therefore diets high in potassium are helpful
in reducing high blood pressure
How To Use It . . .
Raw only as your preferred lettuce in salads. It’s my
favourite one.
Cucumber (Cucumis sativus) 
Why It's Magical
✿ Contain lignans - pinoresinol, lariciresinol and
secoisolariciresinol which have cardioprotective
and anticancer properties 39
✿ Is traditionally used for headaches in India due
to its analgesic properties, thought to come
from it’s ability to inhibit the COX-2 pathway of
inflammation40
✿ Contains cucurbitacins which have anticancer,
anti-inflammatory and hepatoprotective properties.
Chen X et al. Biological activities and potential
molecular targets of cucurbitacins: a focus on
cancer 41
How To Use It . . .
Raw in salads, marinated in a little salt and then
mixed with a little coconut cream and lime juice.
Cucumber juice is divine.
38
Fennel (Foeniculum vulgare) 
Why It's Magical
✿ Contains antioxidant flavonoids rutin, quercitin and
kaempferol glycosides
✿ Contains anethole which is anti-inflammatory and
prevents cancer42
✿ A good source of vitamin C, which is antioxidant
and immune boosting
✿ Fennel seeds and the essential oil extracted from
the seeds, in particular anethole, have antioxidant
and antimicrobial properties43
✿ The seeds are also traditionally used as a
carminative and digestive aid as well as an
expectorant44
How To Use It . . .
Roasted, steamed, raw and just about anywhere that
calls for a vegetable. I love fennel.
Horseradish (Armoracia rusticana) 
Why It's Magical
✿ Active constituents include the mustard oil
glycosides, which become isothiocyanates after
drying. These have antimicrobial, skin irritant,
circulatory stimulant and spasmolytic properties
✿ These properties make horseradish useful for
infections, arthritis (topically), sinusitis and
bronchial conditions44
✿ Certain phytochemicals in horseradish are also
anticancer (cytotoxic)14
How To Use It . . .
Sliced and raw on cheese platters, in salads. Roasted,
steamed or sautéed in your vegetable blends.
Kale (Brassica oleraceae var. acephala) 
Why It's Magical
✿ As well as sharing the antioxidant and anticancer
properties of its other cruciferous family relatives
(due to the glucosinolate content), kale is also one
of the highest vegetable sources of calcium and
vitamin K45
✿ Kale contains about three times as much calcium
as milk (weight for weight)
How To Use It . . .
Add to juices, salads and to steamed meals or stir-
fries.
39
Mushrooms 
(variety of botanical names and Basidiomycotina,
fungus, fungi (plural), agaricus, bolete, mycelium)
Why They're Magical
✿ Boost production of white blood cells, therefore,
boosting the immune system. This reduces the
risk of infectious diseases, cancers and auto-
inflammatory conditions46
✿ Good source of zinc and selenium - important
antioxidant minerals in the body
✿ Contains CLA (conjugated linolenic acid) which
blocks aromatase, an enzyme linked to hormone
dependant cancers such as breast and prostate
cancer47
✿ The good old button mushroom shows all of these
properties - not just the Chinese mushrooms such
as shitake, as previously believed
✿ Medicinally, mushrooms have been used for
decades in Asian countries, however in our
Western societies have only slightly increased
during the last decade48
✿ Traditionally mushrooms were used for prevention
and treatment of diseases such as cancer,
inflammation, viral diseases, hypercholesterolemia,
blood platelet aggregation and hypertension49
✿ Recently however, mushrooms most significant
effect that has been proven is their antineoplastic
activity. They are considered one of the most
powerful antitumor agents in clinical uses50
How To Use Them . . .
Marinate raw mushrooms in my Classic Salad
Dressing and use the marinated versions in salads
and savoury meals. Roast mushrooms in sauces, stir
fry or sauté in pure good oil until cooked and leave in
pan for another ten minutes to dry them and create
crunch.
Onion (Allium cepa) 
Why It's Magical
✿ Contain most of their flavonoids in the outer layers
so it is important not to overpeel them
✿ Contains quercetin, a flavonoid which is
anticancer, anti-allergy, anti-asthma, antiviral, anti-
inflammatory and antioxidant14
✿ Quercetin is not lost during simmering in soups
but is simply transferred to the cooking water
✿ Traditionally onions are known for their silica
content which is very cleansing to the blood
How To Use It . . .
Roasted, steamed, or sautéed. Raw onion sliced thinly Rocket (Eruca sativa) 
and marinated in a little vinegar for a few minutes Why It's Magical
before adding to salads takes away their brashness.
✿ Contains glucosinolates, predominantly
Potato (Solanum tuberosum)  glucoerucin. Glucoerucin has antioxidant activity
as well as its metabolite erucin54
Why They're Magical ✿ Also a good source of vitamin C, carotenoids and
✿ Contains kukoamines, a phytochemical, flavonoids which are all antioxidant compounds58
previously only thought to be found in goji berries. ✿ As with other Brassica vegetables, rocket supports
Kukoamines may have blood pressure lowering both Phase I and Phase II detoxification in the
properties51 body
✿ Contains high amounts of vitamin B6 for nervous
system health, stress, depression, anxiety, How To Use It . . .
insomnia and PMS and cardiovascular health Raw in salads, juiced or lightly steamed only.
✿ Potatoes should not be stored near onions as the Seaweed (Algae) 
gasses that they both release cause deterioration Why They're Magical
of the other ✿ Iodine - important for thyroid health and
✿ Eat the potato skins too for a great source of fibre metabolism. Particularly important during
and antioxidants 52 pregnancy
✿ Coloured potatoes have higher amounts of ✿ Vitamin K - needed for blood clotting
antioxidants and other phytonutrients than white ✿ Fucoidans - these polysaccharides have antiviral,
fleshed varieties53 anti-inflammatory, anticoagulant and anticancer
How To Use It . . . properties55
Roasted in good oil, or steamed and mashed with ✿ Seaweeds have been a staple part in the Asian
butter and salt, or cubed, boiled and made into salad, cultures diet for centuries. The common seaweeds
I always cook potato well, until it’s soft and nurturing. are rich in polysaccharides, minerals, vitamins and
dietary fibre 56
Pumpkin (Curcurbita pepo)  Sorrel (Rumex acetose)  ✿ Recently reported, antioxidants, antitumour
and chemoprotective activities have been found
Why It's Magical Why It's Magical in the polysaccharides, proteins, antioxidants,
✿ High in carotenoids Lutein and zeaxanthin. These ✿ Has shown anticancer properties62 polyphenols and extracts of seaweeds57
antioxidants are esteemed for eye health. They ✿ Traditionally used as an aid to detoxification, ✿ Interesting Fact: The benefits of seaweed has
can prevent and reverse the symptoms of macular having diuretic, laxative, alterative and anthelmintic been traced back to the ancient Egyptians, ‘Ebers
degeneration14 properties44 Papyrus’ used to consume seaweed to treat
✿ Are rich in antioxidants, vitamins A and C, ✿ An extract of sorrel containing proanthocyanidins breast cancer. 58 This fact could be related to the
potassium, magnesium and fibre has been shown to have strong antiviral activity relatively low rate of breast cancer cases in Japan
against the herpes simplex 1 virus63 where a seaweed enriched diet occurs59
How To Use It . . .
✿ Is a good source of alpha-linolenic acid, vitamin ✿ Traditionally used as heavy metal chelator, which
Sautéed or roasted. Blended when cooked into soups. E and vitamin C and antioxidant phytochemicals works by removing toxins from the body on a
Grate or slice raw pumpkins for salads and pie fillings. such as phenolics and flavonoids64 cellular level, especially heavy metals
Yummy stuffed with other seasonal vegetables and
roasted. How To Use It . . . How To Use It . . .
Raw in salads is yummy, also lightly steamed and Soups, salads, and juices. Learn the different flavours
mixed with other vegetables in a tangy sauce. and see what you can marry up in your cooking.

40 41
Soy (Glycine max) 
Why It's Magical
✿ A complete protein (contains all amino acids
essential to humans), therefore a great source of
protein for vegetarians
✿ Contains daidzein and genistein, phyto-oestrogens
that have anticancer properties and are antioxidant
✿ The isoflavones in soy also help to lower
cholesterol, blood pressure and blood
triglycerides14
✿ The phyto-oestrogens in soy help balance hormones
in perimenopausal and menopausal women
How To Use It . . .
Soak and then boil your soy beans. Get some recipes
for tofu, tempeh and home made soy-milk and you
are really cooking with soy.
Sprouts (Medicago sativa) 
Why They're Magical
✿ Sprouted cereals and pseudocereals such as
amaranth, chia, hemp, buckwheat and quinoa
increases nutrients and decreases unwanted
substances such as phytates. Phytates are
chemicals found in seeds and other plants that
block the absorption of minerals65
✿ Sprouted mung beans have higher antioxidant
content than when unsprouted 66
✿ Sprouted mustard seeds and sunflower seeds are
very high in antioxidant compounds in comparison
to many other sprouted seeds67
✿ Sprouted seeds are healthy, living raw foods.
Broccoli sprouts have indole 3 carbinole, which
has been shown to help with prostate cancer
✿ Sprouts traditionally are used to help increase
energy and especially good for people with
digestive problems, chronic fatigue syndrome or
auto immune illnesses
How To Use Them . . .
Add them to salads, breakfast cereals, on toast, added
to a bowl of soup just before serving. Keep them raw
and incorporate them in your diet.
42
Spinach (Spinacia oleracea) 
Why It's Magical
✿ The brighter green the leaves, the higher the
vitamin C content
✿ Contains flavonoids that exhibit antioxidant, anti-
inflammatory and anti-cancer properties for many
different types of cancers60
✿ High in lutein and zeaxanthin, flavonoids that help
to prevent macular degeneration
✿ Very high in vitamin K, a vitamin that helps build
strong bones, making it useful in preventing
osteoporosis, as well as being needed for healthy
blood clotting
✿ The healthiest way to cook spinach is to boil
it which reduces the amount of oxalic acid it
contains. Oxalic acid can reduce the absorption of
calcium as well as increasing the risk of gout and
kidney stones in susceptible individuals 61
How To Use It . . .
Boil the spinach first and then add precooked to
roasted dishes, warm salads or simply serve with a
splash of vinegar and a pinch of salt. Raw spinach
finely sliced is great in salads.
Sweet Potato (Ipomoea batatas) 
Why It's Magical:
✿ Orange sweet potatoes are a great source of
betacarotene but make sure you consume them
with some fat in your meal so that you have
optimum absorption of this fat-soluble nutrient
✿ Purple sweet potatoes contain anthocyanins, which
are potent antioxidants and anti-inflammatory68
✿ Steaming and boiling sweet potatoes are the
healthiest ways to cook sweet potatoes as
these methods preserve the most amounts of
phytonutrients69
✿ When sweet potatoes (in particular purple ones)
pass through the digestive system they have free
radical scavenging and heavy metal chelating
properties. This makes them excellent for people
with inflammatory bowel conditions such as
ulcerative colitis and those wishing to reduce
heavy metal toxicity in their bodies
✿ Sweet potato has been shown to reduce excess
fibrinogen levels in the body. Fibrinogen is a
clotting factor that can cause inflammatory
conditions when in excess. Multiple sclerosis is an
example of such a disease
✿ Boiling sweet potatoes lowers the GI by about half
compared to roasting or baking
How To Use Them . . .
In soups, stocks, stir fries, and all cooked meals, cool
them down after cooking and add to salads. Run
through the blender with garlic, salt and lemon juice
for a yummy dip.
43
Tomatoes (Solanum lycopersicum) 
Why They're Magical
Yes, we know tomatoes are a fruit,
but we want them here
✿ Contain lycopene, more bioavailable in cooked
tomato products such as tomato paste, has been
shown to reduce the risk of prostate cancer
and several other cancers, when taken in high
quantities.70 Has been shown to protect against
bone density loss, therefore useful for treatment
and prevention of osteoporosis71
✿ Tomatoes are extremely high in lycopene when
cooked and vitamin C when raw  
How To Use Them . . .
Soups, salads, sauces. Stuffed tomatoes are delicious
and children love them.
Zucchini 
(Cucurbita pepo varmelopepo)
Why It's Magical
✿ Rich in antioxidants alpha and beta-carotene,
lutein and zeaxanthin, including the skin
✿ The healthiest way to cook zucchini is to steam it72
✿ The pectin content of zucchini has been shown to
reduce incidence of diabetes in animal studies by
regulating insulin metabolism73
✿ Traditionally the seeds of zucchinis were used in
herbal medicine for their antiparasitic properties44
How To Use It . . .
Steamed of course, in soups, stir fries, sliced thinly
and added to salads raw, grated and baked in pies
and pastries. Zucchini marinates well in delish sauces.
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63 Gescher K. Oligomeric proanthocyanidins
from rumexacetosa L. inhibit the attachment of
herpes simplex virus type-1. Antiviral Research.
2011;89(1):9-18.
64 Pereira C et al. Nutritional composition and
bioactive properties of commonly consumed wild
greens: Potential sources for new trends in modern
diets Food Research International. 2011;44:2634-
40
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65 Omary MB et al. REVIEW: Effects of germination
on the nutritional profile of gluten-free cereals
and pseudocereals: a review. Cereal Chemistry.
2012;89(1):1-14.
66 Kim D-K et al. Total polyphenols, antioxidant and
antiproliferative activities of different extracts in
Think globally
mungbean seeds and sprouts. Plant Foods for
Human Nutrition.2012;67(1):71-75. act locally,
Shop in your
67 Cevallos-Casals BA., Cisneros-Zevallos L. Impact
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activity of 13 edible seed species. Food Chemistry.
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support your
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47
Pure and perfect...
Fruit
Fruit is nature's
powerful medicine Delicious & Nutritious
Fruit is the most cleansing food. If you were to have a detox
and only choose one type of food to eat, then raw fruit would be the best.
Fruit takes minimal digestion, it has maximum assimilation in terms of its beneficial
content, and it is totally fulfilling on every level. We just love fruit. It’s the best fast
food, and comes pre-packaged in Nature’s wonderous style and it’s instantly gratifying.
Fruits are so diverse: once you get a bulging tree full of seasonal goodness you can
keep that ray of pure sunshine going all year in your pantry. Fruit and honey go
together so naturally and it’s good to have a little sweetness! Sweetness can take off
the rough edges and bring about happiness in unexpected ways.
Here, we give you a taste of some really delicious and unusual twists on fruit.
Enjoy beautiful fruits in syrups, crushes, jams, salted, seduced and steamy, lifting
savoury dishes, raw or decadently sloshing around in wine. Fruits truly are a real
sweetness in life, and we really hope you love these recipes as much as we do.

48 49
 Sensational Syrups Berry Berry Zing Fruit Syrup
There are several techniques for making fruit syrups. This recipe was chosen because we just love berries, and the zing of ginger is so sensuous in
your mouth. Sometimes we will make it extra gingery and then top it up with hot water and
The first - and my favourite - is to mix cleaned fresh fruit with honey, sugar and water and make a Berry Berry Zing wintertime drink. The fresh pulp is made into cakes, frozen treats
simmer for an hour or more until you have the most delicious sweet treat. Then, you cool the and sometimes served hot over ice cream, making this recipe the perfect ‘zing’ for any special
mixture and strain it. occasion!
The strained liquid
goes into bottles and From The Kitchen For The Witchen
can then be mixed 1 3kgs strawberries, cut into quarters and remove leaves Combine all ingredients together and
part syrup to 2 parts bring to the boil. Stir regularly and
either coconut water, 150gm maqui berry powder or 500gm of another kind
simmer for 1 to 2 hours until you have a
coconut cream or of berry
slushy and bubbly syrup consistency. You
sparkling mineral 2 big knobs of ginger peeled and grated, or 2 tbsp are looking to reduce the contents of the
water for an incredible ginger powder whole pot by about one third, leaving you
drink. You can even with about 7 litres of final product after
12ltrs water
add the syrup to it has been strained. What is left over is,
Champagne, or make 6kg honey or raw sugar or combination if preferred of course, your divine pulp to be used for
stunning cocktails 50gm of salt other recipes. Cool the syrup, then strain
that are beautiful and off the fruit making sure you get all the
colourful. The pulp 1 tsp citric acid per 3 litres of water
liquid, and pour into bottles. Seal and
that is left over from Your big stockpot store in the cupboard.
the straining can be
kept in the fridge and The Magic is in the
used as an instant jam,
made into frozen icy Variations
blocks for hot summer ✿ Make this syrup from any fruit
days, or popped into that you love and have in season.
jars, sealed and stored ✿ Add extra honey, or use all honey
for winter treats. and delete the sugar - however if
The second method you do this you will need to store
of making fruit syrups your syrup in the fridge and drink
is a two-part process it within the week.
where you take a big ✿ Heat the syrup and serve it over
pot, add equal parts ice-cream to enjoy that irresistible
sugar/honey mix to combination of hot and cold.
water and boil for at ✿ Make your syrup into milk shakes
least an hour. Then and smoothies
you add your already
juiced fresh raw fruits ✿ Add the pulp back into the syrup
to the syrup, add a and mix with water until you get
bit of citric acid for the flavour you want, and pop into
preservation and containers in the freezer with little
bottle the mix. paddle pop sticks poking out to
make the best iceblocks ever.
Both of these methods
make delicious syrups. ✿ You will get the most flavoursome
In fact, this recipe syrup when you include the skins
is so simple that we in the syrup as well as the fruit
consider the above (depending of course on the fruit)
paragraphs enough ✿ You can also add spices and herbs
information to send in muslin bags while you are
you on your way. boiling the syrup to include some
Enjoy! extra health benefits.

50 51
 Iced Fruit Nectars
Fruit crushes are the quintessential method for using seasonal fruits. You make the crushes with
the fruit in season and then enjoy the fruits all year round. The only requirement is a freezer! To
make your fruits into a true crush, you will need to first simply blend the fruit, and then you can
add one third sugar if you want a sorbet plus one third cream if you want to make it creamy. Or,
you can just freeze the pure fruit. Pure fruit crushes can either be eaten frozen or you can defrost
them and use in a myriad of styles. They can be made into cold coulis-style sauces over sweet
treats, or transformed into delicious instant hot sauces, thick chutneys or just additional flavours
for savoury foods. They can be blended with other ingredients to make smoothies and quick
breakfast drinks or melted gently through the day and enjoyed as pure juices.

GINGERY PINEAPPLE SORBET

with COCONUT CREAM
We all love pineapple! We have chosen this fruit sorbet to make because in South East
Queensland where we live, we have pineapples all year around, and we know our southern
friends only have a small window of pineapple deliciousness each year. This recipe is for you -
extend the pleasures of pineapple!

From The Kitchen For The Witchen

1kg pineapple cut into cubes
400gm sugar
1 tbsp ginger powder
400ml coconut cream
Combine the ginger, pineapple, coconut cream and sugar in a
saucepan, bring it to the boil and simmer for 5 minutes. Allow
the mixture to cool and then press through a kitchen sieve
gently to make a puree. Gently whisk the puree, pop it in a
freezer tray and semi-freeze for at least a couple of hours before
you intend to use it. Scrape it out of the tray with a kitchen knife
or fork and serve, or include in recipes.

The Magic is in the Variations

_ Freeze this delicious tropical mixture in individual serving bowls
_ Substitute the pineapple for your favourite fruit for all kinds of special treats!
_ Make the mixture really strong and really sweet before you freeze it and you are guaranteed a
flavoursome treat
_ Add 10ml of vodka or other alcohol to each 100ml of sorbet or icecream that you make to ensure
a perfect texture. This also ensures that the sorbet or icecream doesn’t completely freeze into
hardness.

52 53
 Gorgeous Seasonal Jams Citrus Marmalade
Okay, making fruit jams is really just mixing sugar with fruit and setting it at varying thicknesses to We chose this recipe because citrus fruit grows abundantly in lots of places in Australia and New
create the desired end product. A jam is the simplest combination of fruit, pectin, citric acid, sugar Zealand. Citrus, in all its forms, is the most common fruit. Kumquats, grapefruits, mandarins, limes,
and water. Pectin forms a gel with sugar and is the simplest setting agent available. Soft fruits, such lemons, oranges and tangerines - and then oils such as petitgrain - are so easy to find, so good for
as strawberry, raspberry, and cherry, are low in pectin, however, plums, apples, and oranges are rich. us and so available. This recipe is basically how I make all my jams, so you can easily make it with
Apple pulp and orange pith are great sources of pectin and I always add 30% of either citrus fruit or seasonal peaches, mangoes (my personal favourite) or even apples. We always use the skin and
apple to every jam that I make. That way, it’s guaranteed to be perfect. whole fruit. You will just need to adjust the pectin levels according to each fruit and blend in some
high pectin fruits with the low ones. Pectin is the setting agent, and you need it in all jams. This recipe
We are going to be creating jams using the old French method, where time is of no consequence and will make at least two kilos of jam, enough for a great contribution to the school fund-raiser. Citrus
days are long, warm and lazy, with many things going on in the kitchen. The method is simple - mixing marmalade is so easy to make and really turns out well each time, so this is a great recipe to break
clean washed and sliced fruits in your big stockpot with an equal weight in sugar. I always use raw the ice in your jam making.
sugar. You mix the fruit and sugar up well and add spices and herbs like cinnamon, ginger, chilli, star
anise, vanilla, Chai spice mix or even savoury garlic. Yes, why not make a savoury jam? I sometimes From The Kitchen
add whiskey, cognac and white wine. Leave it all for at least 24 hours to marinate away, blending the
1kg of fruit (including skin if
flavours and then simmer the mixture until the texture has changed to what you would consider a jam.
edible) finely cut
Then you plop it into glass jars, seal, label and store.
1kg raw sugar
1litre liquid (either water,
juice or a combination of
water and whiskey, wine etc.)
Glass jars with lids for storage

For The Witchen

Combine your ingredients
and leave them overnight in a
covered pot. In the morning,
pop on the stove and bring
to the boil. Keep stirring and
boil for 10 to 15 minutes.
You can test the jam to see if
its ready by putting a dollop
of boiling mixture on a chilled
The Magic is in the Variations plate and look for signs of it
✿ Lime and whiskey is a totally decadent combination, and a real feasting marmalade when served ‘wrinkling up’ when you push
with scones, toast, or melty cheeses. it with your finger tip.
✿ You can make either more bitter or sweeter versions. For more bitter, you can add citric acid to If the jam spreads out and
the blend at 1 tsp per kilo of product which will give an extra bite. thins immediately, it isn’t
ready. If it holds its shape a
✿ Try chilli jam - yes it’s totally hot and sweet. You will need to replace some or all of the fruit with bit, that’s a good sign.
whole tiny hot chillies.
If the jam sample wrinkles
✿ Be adventurous, make jam from whatever is in season and whatever takes your fancy. Add at all, it is time to take the
whatever you like. Ideas include flower petals and fruit combinations or Chai spiced apple jam, jam off the heat and pour it
which is delish on roasted meats as a side sauce. Or, go for the paw paw and cinnamon jam that I out into glass jars. If you are
just love served with hot curry dishes. using a thermometer, stop the
✿ For an aromatic experience, add a couple of drops of lemon, mandarin or orange essential oil to heat at 220 degrees Celsius
each pot before you seal the lid. and then do the wrinkle test.
✿ To make this into a paste, simply pour your finished jam on a baking sheet to a 1cm thickness and Don’t overcook the mixture,
pop into a slow oven until the paste has dried out and forms a hard jelly-like consistency. This can as marmalade should be
take up to 4 hours in the oven at 150 degrees Celsius, depending on the set of the marmalade/ fresh and bright in colour.
jam and the oven temp. Once it’s set and cooled, you slice and enjoy with cheeses and savoury
dishes. Paste is a level of sophistication above jam in presentation and texture.

54 55
 Sublime Saltiness Salted Lemons
Let’s explore the potential of salt and fruit, an amazing combination that leads us to new territories in This is our favourite recipe. Salted lemons are great in soups, salads, and are really great added
kitchen magic. Fruit salts are one of the easiest ways to preserve seasonal fruits. The salted fruit can to margaritas. They are perfect to take on a picnic to surprise your friends with a little taste of the
be used in many meals as a side dish, or added when cooking. unusual, and the remaining brine is the most versatile for us as lemon lovers.
The magic is simply too easy and fun. Take your fresh seasonal fruit and clean well. Cut into pieces From The Kitchen
or leave whole. Then place in glass container with a really wide opening and fill the container up with
A big glass jar that will determine
your salt. Once all the moisture is out of the fruit and it’s dried, the remaining wet briny liquid can be
how much fruit you use
separated from the fruit. You eat the fruit and you use the salty remainder in other recipes. Or, just
leave the salted fruit complete and it will last for years as the perfect preserve. As many lemons as you need to fill
The combination of equal parts salt, honey and chilli, or spices and herbs of your choice is delicious your jar to capacity
with most seasonal fruits and a great variation on this recipe. You simply add these dried ingredients As much salt as you need to fill all the
to fruit and marinate it, or you dip fresh fruit in the salty combination and eat it. You will not need to gaps and the container is totally full
buy commercial mineral supplements when you have good salt in your diet.
The salty brine that comes from the fruit can be used in cooking, oven-dried to make a fruit salt, or For The Witchen
even used in combination with fruit crushes and frozen for some delicious fruity treats. I often add it Fill the glass jar to capacity with
to my Classic Salad Dressing or keep it on hand, and replace table salt with this unusual version. Of lemons either whole or cut in pieces -
course, every fruit you use will make a new sensation. This recipe makes as much as you can pack in whatever you like. Now, fill the jar with
the jar and stores for as long as you want to keep it. It’s timeless really! beautiful sea salt flakes and shake
occasionally to make sure you have all
the corners full and no gaps anywhere.
Top the jar up with salt and seal with
the lid. Leave the lemon salt in the
cupboard or on the bench for one
week to one month, but make sure
that the salt all becomes a really liquid
brine before you use the lemons. This
recipe will keep endlessly, so just keep
it on hand and use as required. Add
the salt to recipes and use the lemons
as required - wherever preserved
lemons are called for.
The Magic
is in the Variations
_ Imagine peaches, mangoes,
apricots, plums, nectarines, and
those gorgeous little petitgrains
from the tree. Try mulberries,
cherries and strawberries. Berries
are especially good with the
combination of half salt and half
sugar… mmm!
_ Get dried prunes, dates or apricots
and add them to the salt, they will
taste so exotic in your meals!
_ Herb vinegars are also good
additions to this recipe. Simply
dip each piece of clean fruit in
the vinegar for a second before
popping in the jar.

56 57
 Seduced Fruits Seduced Fruity Reduction
It would be This recipe is chosen because it is our favourite celebration of hot sweetness. You can use whatever
criminal in the fruit you have at hand or a medley. There are two fruits we can’t resist popping in the pan, and these
culinary context are grapes and bananas. We love this recipe hot and straight from the pan. This recipe makes enough
to give you fruit for six people after a meal or four for brunch. The cold version is amazing for breakfast with warm
recipes and croissants or thick toast.
not include our From The Kitchen
absolute favourite
sweet treat from Your heavy bottomed sauce frying pan
the pan: hot and 1kg fruit cleaned and cut to size
steamy fruit that
has been seduced 50gm of butter
into a boozy, 1 tbsp olive oil
buttery, salty and 100ml cream or coconut cream
savoury sweetness.
Yes, this recipe A splash of either whiskey, cognac, green
transcends all that ginger wine, or Marsala - whatever you like
is conservative 1 tbsp raw runny honey
about fruit and will
1 tsp salt
have your taste
buds craving more. ½ small chilli
The method is Spices of your choice
quite simple The juice of ½ lemon
and the result
is sublime and
definitely a good
For The Witchen
way to explore Turn on your pan and add your oil first,
differing textures, then your butter and once melted, add in
flavour balances the fruit. Mix it all together and pan fry for a
and combinations few minutes until you can see that the fruit
of sweet and is melting into the oil and butter with a nice
savoury, hot and coating of oil and butter on each piece of fruit.
cold, crisp and soft, Now add the rest of the ingredients and bring to the boil, turn down and let it simmer until you have
intense and bland. the sauce at the consistency you want. This should take about 5 minutes in a good simmering pan,
This is such a treat and you’ll gently turn the fruit in the sauce as it is reducing. We always know our sauce is ready when
and only takes we slide a steel spoon against the bottom of the pan and can see the pan underneath the sauce, as
about ten minutes the sauce makes way slowly for the pan to be revealed and the sauce looks thick and luscious.
to make. Fruits with a higher percentage of water will need more time for the sauce to reduce. Scoop the fruit
Do not limit out and place on serving dishes, then top with equal parts liquid from the pan. You can keep this in
yourself to the the fridge for up to two days and heat gently as required.
known here. The Magic is in the Variations
Explore, and you
will be happily _ Adjust your timing so that the fruit is really well cooked and soft, or leave the fruit almost raw.
surprised. You can’t go wrong really.
_ If you want raw fruit in the sauce, then make the sauce first and add fruit at the very end for
60 seconds only. This is good for mulberries, cherries and lush lychees.
_ You can cook this in advance and pop in the fridge to be eaten cold.
_ If you plan to flame it (carefully - not for children), place the finished dish on a ceramic platter and
pour gently 60ml of spirits over the top then light gently and it will burn for a minute or so.
Blow it out if needed and then serve. This adds a slightly crunchy and more caramelised element
to the recipe.

58 59
 Rawsome Fruitiness Blissfully Happy Fruit Smoothie
After all this talk about preparing fruit and changing it, let’s get back to the best and most delicious This is a meal in itself - the perfect combination of fresh raw fruit with protein and absolute nutrition.
and nutritious way to eat fruit - yes, raw! Straight off the tree, picked from the bush or plucked from We love this recipe and we know you will too. This meal in a glass serves two people for breakfast,
the ground, raw fruit is perfect. lunch or dinner. Its cleansing, filing, light on your body and high on medicinal value.
This is nature’s most compact and fastest food - ready to go, super-hydrating and satisfying. From The Kitchen
Raw fruit can be enjoyed plain, dipped in salts and flavourings, juiced, blended, or made into fruit 300ml of your favourite milk, try
salads, and in all these ways, your body just loves fruit. almond, rice, oats, soy or fresh cows
Raw honey to taste
1 to 2 tbsp chia seeds, hemp,
sesame, pumpkin or flax seeds
per person
200 grams soft fruit such as
mulberries, bananas, oranges,
mangoes, pineapples, cherries
(take out seeds, peel if necessary
and make sure they are clean)
Another 300ml of either fresh juice
or water to taste.
A big dollop of plain yoghurt or
coconut cream
1 tbsp sesame oil or another oil
of your choice.
1 scoop of pea protein powder
or super green powder
Your blender
You may also need some extra
fruit juice if it’s too thick for you,
depending on the fruits you use.

For The Witchen

Mix everything in the blender and
whizz for a minute or two until it’s
all perfectly delicious. Then serve.
The Magic is in the
Variations
_ Let’s pop in a teaspoon of berry
powder or an extra dash of
vitamin C powder just to boost
up the nutrients.
_ Add a dose of herbal extracts to
increase vitality.
_ Semi-freeze the smoothy once
it’s made and enjoy it as
ice-cream - keep an eye on the
texture to make sure it’s going
to be edible.

60 61
 Savour Pure Fruits Savoury Fruit Salad
Savoury dishes with fruit are so lovely. The combination of fresh fruit popping open in your mouth in a This is a wonderful recipe for anyone who loves raw foods, cheeses, fruits, the tang of a good salad
savoury sauce is irresistible. Of course, a combination of fruits and cheeses is a natural winner, too. dressing and a cooling sensation on a hot Summer day. This recipe is so good for brunch served
with warm crispy bread. It’s a great beach picnic food and goes down easy with a good wine as you
You can make fruity chutney easily by sautéing your fruits in a pan with savoury spices and serving it watch the view. I never get enough of this recipe and would eat it every day with enough fruit on hand.
steaming hot with meals. The combinations of sweet and savoury are always well received and honey Serves 4 people generously.
is great with fruits and spices to make an instant accompaniment for any meal.
When you think ‘savoury and fruit’, let your imagination take over and combine lots of flavours that From The Kitchen
really suit your taste buds, and add your favourite fruits to your favourite savoury recipes. 1kg of local seasonal fruits cleaned,
and cut into sizes of your choice
The juice of 1 lemon
60ml of Dom’s Classic Salad Dressing
200gm of sliced Parmesan
or Swiss cheese
200gm of crumbly or diced feta cheese
100gm of cherry tomatoes
1 red onion, thinly sliced (optional)
2 avocadoes halved, peeled and sliced
300gm fresh salad greens
150gm macadamia nuts broken into
pieces
A big bowl to mix ingredients
A big salad platter

For The Witchen

Ok, it’s assembly time!
Combine the fruit, onions and
tomatoes (not avocado) and gently mix
with the dressing for a few seconds.
Now assemble the salad greens on the
platter and gently mix through the feta
cheese and macadamia nuts.
Then add the fruit.
Top with your avocadoes and parmesan
cheese, pour lemon juice over the top
of the avocado to stop it browning, and
pour over the rest of the salad dressing
from the fruit mixing bowl. Serve!
The Magic is in the Variations
_ Instead of the Classic Dressing, you can add the Garlicky Yoghurt Dressing or my Lime and Chilli
Sauce. Also, use whatever fruits you love!
_ We love this recipe with raw grated green paw paw as the only fruit and then all other ingredients
as described with the Lime and Chilli Sauce - delish!
_ This recipe is best eaten at the time of assembly. If you plan to take it on a picnic, then keep the
fruit and the greens separate and cut up the avocado on site.

62 63
 Lush Fruity Wines Peachy Wine
This is probably the easiest way to preserve fresh fruit for those days when you want a lush effortless We love fruity New Zealand Sauvignon Blanc, with the crisp flavour of the South Island in every sip.
sweet treat to turn an ordinary day into a memorable one. This recipe takes some good cold climate dried peaches and turns them into the most delish treat.
This recipe will store for months, but really, who wants to do that? It’s too good.
Taking wine and fruit and mixing them together is all that you do. The difference in the result will
come about by the different fruits and wines you chose to use. And, of course, how far you want to From The Kitchen
take the variations.
1 bottle (750ml) of your favourite Sauvignon Blanc
You can make some really yummy combinations simply by choosing well and adding a dash of spice,
a slosh of cream, a dollop of butter, a splattering of sugar or a smear of honey. It’s all about availability 200ml whiskey
really. And lush fruity wines are the perfect way to indulge your kitchen witchen! ¼ cup raw runny honey
Ok, simply phrased: if you take any fortified wine such as green ginger, Madeira, Sherry, port etc, pour 1kg of dried peach slices
over raw fruit in a pan and then bring to the boil for two minutes, you have a final product that can be
popped in glass containers, sealed and stored. 1 big pinch of ground black pepper
Or, you can take spirits such as vodka, brandy, whiskey or rum and soak your raw or dried fruit in it for 1 vanilla pod
months on end. Then with both of these styles you can drink the liquid and eat the fruit with absolute A saucepan and glass jars for storage
joy, and possibly some giddiness…
Your kitchen thermometer
However, we are going to show you something special in this recipe section and you will love it.
For The Witchen
Take the wine, and pour yourself a glass to sip
while you make this recipe. That will help you
resist the urge to taste as you go. Now, pour the
rest in the pan with the whiskey and honey. Bring
the mix to 80 degrees Celsius and take off the
heat straight away. Make sure the ingredients
are well blended. Now stuff your glass jar full of
the dried peach slices. Add the vanilla pod, then
stir the black pepper into the liquid and pour the
liquid over the fruit. Seal the jar and pop in the
back of the fridge, well hidden from your view,
for 2 weeks. Now, open, pour yourself a glass of
the liquid. Set the fruit aside and warm gently in
a pan. You can now serve the fruit with freshly
whipped cream and drink the rest of the liquid
with a good friend.
The Magic is in the Variations
_ Try red wine and cherries, or white wine and
apples with a cinnamon twist
_ Try different fruits and wines to see what you
get. Remember to add 200ml of spirit to the
wine and change these too according to your
desires.
_ The completed recipe is so good that the
reconstituted fruit in the wine blend is great
hot or cold and served with cheeses, or sweet
biscuits.
_ Take the liquid and reduce in the pan with a
dollop of butter and then add in some fresh
fruit for an amazing sweet sensation. Serve
with cream or ice cream.

64 65
Apple (Malus domestica) 
Why It's Magical
✿ Apples help to regulate blood sugar levels via
several mechanisms:
✿ Quercetin prevents breakdown of complex
carbohydrates into simple sugars.
✿ Reduces the absorption of glucose in the gut.
✿ Stimulates insulin production from the pancreas.
✿ Contains pectin (a type of soluble fibre), which
helps reduce blood lipids and LDL-cholesterol.
Useful for combating high blood triglycerides,
cholesterol and improving overall cardiovascular
health.
✿ Improves healthy gut bacteria and this, in turn,
helps digestive function and reduces conditions
such as constipation, diarrhoea and other bowel
conditions.
✿ Contain many polyphenolic compounds such as
chlorogenic acid, procyanidins and epicatechin.
These are antioxidant and anti-inflammatory and
are in higher quantities in apple skins (especially
red apples) so don’t peel your apples. 1
How To Use . . .
We love apples crunchy and raw, in juices and made
into lovely salads. Or slow-cooked, soft and nurturing.
Banana (Musa paradisiaca) 
Why It's Magical
✿ High in potassium which is important for lowering
blood pressure and counteracting the effects of
sodium in the diet.
✿ Promote digestive health by protecting against
Helicobacter pylori and promoting the release of
protective mucous in the stomach.
✿ Contain fructooligosaccharides which are
prebiotics, promoting growth of healthy gut
bacteria.
How To Use . . .
Frozen in sorbets, seduced in cream sauces, raw over
yoghurt, or just the perfect meal on their own, peeled
and eaten.
66
Apricot (Prunus armeniaca) 
Why It's Magical
✿ Contains carotenoids such as betacarotene
and zeaxanthin which are antioxidant, immune-
boosting and important for maintaining eye
health.2
✿ Has shown hepatoprotective effects in animals.3
✿ Other antioxidant compounds include vitamin E,
rutin, catechin and small amounts of resveratrol.4
✿ Also contains beta-sitosterol, a phytosterol that
has been used to treat symptoms of menopause,
prostate enlargement and CVD (including high
cholesterol).4
How To Use . . .
Fresh in juices, and dried apricots are delish
marinated in wines and vinegars.
Blackcurrant (Ribes nigrum) 
Why It's Magical
✿ Rich in anthocyanins, which have been shown to
reduce LDL-cholesterol levels.
✿ Anti-inflammatory, antioxidant, antimicrobial.6
✿ The seeds contain stearidonic acid, an omega-3
fatty acid than can be converted to EPA in the
body. EPA has anti-inflammatory, cholesterol-
lowering and triglyceride balancing properties.7
How To Use . . .
Raw of course. Our favourite is syrup made with
100% honey.
Blackberry (Rubus fruticosus) 
Why It's Magical
✿ Contains antioxidant anthocyanins and
ellagotannins.5
✿ Protects against age-related neurodegeneration.5
✿ Protects against age-related bone loss.5
✿ Has anti-cancer effects.5
How To Use . . .
In baking, marinated in wines, in smoothies and
syrups - and they freeze very well in crushes for later
use in baking cakes. Blend raw into a sweet sauce.
Blueberry (Vaccinium spp.) 
Why It's Magical
✿ Contain anthocyanins (which give them
their colour). These are antioxidant and anti-
inflammatory.8
✿ Can reduce LDL-cholesterol levels.8
✿ Has been shown to improve age-related memory
loss.8
How To Use . . .
Marinated, or in smoothies, and fruit salads. Cooked
into jams and pastes.
67
Cherry (Prunus avium) 
Why It's Magical
✿ Traditionally used as a remedy for treatment and
prevention of gout, possibly due to inhibition of IL-
1ß.9
✿ Contain anthocyanins, quercetin, vitamin C,
carotenoids and melatonin. All of these exhibit
antioxidant properties. Cherries also inhibit COX-1
and COX-2 pathways, therefore are also anti-
inflammatory.10
How To Use . . .
We love cherries in jam, pastes, sorbets, slow-cooked,
marinated in wine and especially in the savoury fruit Davidson Plum  Dragon Fruit  (Hylocereus
salad. (Davidsonia pruriens) undatus/polyrhizus) - White Fleshed/Red Fleshed
Why It's Magical Why It's Magical
✿ High in antioxidant anthocyanins.16 ✿ Contains flavonoid substances quercetin and
✿ Contains lutein in higher amounts than avocados. kaempferol which have anti-allergic, antioxidant
Cranberry  Lutein is an important antioxidant for the and anti-inflammatory properties.18
(Vaccinium macrocarpon) prevention of age-related macular degeneration.17 ✿ Has antifungal properties.19
Why It's Magical How To Use . . . ✿ Traditionally used to lower blood pressure in
✿ Treats urinary tract infections such as cystitis by They are acidic in taste, so use as digestive bitters Balinese culture.19
preventing bacteria from adhering to the urinary in salads. Make into jams that you eat with savoury ✿ The seeds contain essential fatty acids linolenic
tract wall.13 meals or if you want a sweet treat add loads of honey. (omega-3) and linoleic (omega-6) acid.20
✿ Contains antioxidant compounds quercetin Great in fruit salt. How To Use . . .
and coumaric acid which may be beneficial for Fresh and soft with creamy yoghurt or sorbets. Great
treating conditions such as hyperglycemia and in savoury salads. Cut fruit in half and scoop out the
cardiovascular disease.14 flesh with a spoon.
✿ Inhibits the growth of urinary tract cancer cells.15
How To Use . . .
Make a syrup, dry them and enjoy in salads, make a
savoury jam and add to meals.

Coconut (Coco nucifera) 

Why It's Magical
✿ The oil (and therefore the flesh) contains lauric,
capric and caprylic acids:
✿ These medium chain fatty acids are saturated fats,
but do not adversely affect cholesterol levels and
may actually help with weight loss.
✿ Have antimicrobial properties - antibacterial, Fig (Ficus carica) 
antiviral and antifungal. Especially active at
Why It's Magical
killing Candida. Also have been shown to kill Feijoa (Feijoa sellowiana) 
Helicobacter pylori, the bacteria responsible for ✿ Source of trace minerals calcium, magnesium,
gastric ulcers. Why It's Magical potassium, copper and iron.23
✿ Lauric acid is one of the healthful substances ✿ High in vitamin C.21 ✿ The leaves are immunomodulatory,
found in breast milk.11 ✿ Antioxidant, anti-inflammatory, hepatoprotective, antipyretic, anticancer, anti-inflammatory and
✿ Coconut water is a fantastic source of electrolytes anti-allergic and antidiabetic.21 hypolipidaemic.24
(minerals including calcium, magnesium and ✿ Contains gallic acid and quercetin, both of which ✿ Contains antioxidant compounds flavonoids,
potassium), vitamins and minerals. A healthy are anti-inflammatory and antioxidant.22 anthocyanins and polyphenols.25
alternative to sports drinks for rehydration.12 How To Use . . . How To Use . . .
How To Use . . . Fresh on its own, marinated in wine, made into a Figs with fresh cheese are our favourites, on a tapas
Drink the water, use the cream in cooking, eat the sparking homemade wine, fruit salads or baked into plate and also made into jam or paste. Fig wine is
flesh, and use the cream in smoothies and sorbets. cakes. pretty good too if you have a tree and loads to spare.

68 69
Finger Lime (Citrus australasica) 
Why It's Magical
✿ Contains high levels of vitamin C, in common with
other citrus fruits.17
✿ Contains limonene (useful for digestive
disturbances such as heartburn) and isomenthone
(an oil usually found in species of mint).26
How To Use . . .
Slice in half long ways and pop out the little bubbles
of citrus delight. Use them anywhere you would use
lime or lemon in salad dressings, and additions to
meals and drinks.
Grapefruit (Citrus paradisi) 
Why It's Magical
✿ High in vitamin C.
✿ The pink variety contains lycopene which has been
shown to be preventive against prostate cancer
(especially when consumed with green tea!).27
✿ Helps to lower cholesterol due to its pectin
content. Pectin binds to cholesterol helping to be
excreted from the body. Red grapefruit shows a
greater cholesterol lowering effect, possibly due to
its higher antioxidant content.28
How To Use . . .
Fresh is best. ‘Rawsome’ as juice or fresh fruit. Make
a syrup or wine or jam if you like to preserve the
flavours.
Guava (Psidium guajava) 
Why It's Magical
✿ High in vitamin C.29
✿ The leaves of guava are traditionally used to treat
diarrhoea. They have strong antimicrobial activity
and are rich in quercetin.30
✿ Contains carotenoids and polyphenols which have
antioxidant activity.30
✿ All parts of the guava plant, including leaves, bark,
flowers, fruit and root are used in traditional herbal
medicine around the world.30
How To Use . . .
Guavas make great jam, paste and sorbet. Slow cook
and add to pies and serve hot with cream. Seduce
them in the pan too.
Illawarra Plum 
(Podocarpus elatus)
Why It's Magical
✿ Causes cell death (apoptosis) in cancer cells; is
highly antioxidant and has shown inhibitory effects
on obesity in animal models.31
✿ Inhibits COX-2 and iNOS inflammatory
pathways.31
How To Use . . .
Use the fleshy inside parts to make savoury fruit
condiments and add to your daily meals. You can also
boil the whole fruit with other fruits to make syrup,
however only use a small amount and mostly other
fruits for flavour. Decoct the fruit and use as digestive
aid before meals.
Kakadu Plum 
(Terminalia ferdinandiana)
Why It's Magical
✿ Contains around 100 times more vitamin C than
oranges.32
✿ Contains alpha-tocopherol and lutein, both potent
antioxidants.
✿ Has an ORAC-T value of 2511 µM per gram
compared to blueberry which has a value of 436
µM per gram.33
✿ Has anti-inflammatory activity via inhibition of the
COX-2 pathway without inhibiting COX-1.32
How To Use . . .
Fresh and raw - get that vitamin C in fruit salads and
savoury salads. Blend the flesh in smoothies and
juices. Lemon (Citrus limon) 
Why It's Magical
✿ Contain vitamin C, needed to make collagen.
✿ An antioxidant 37
✿ Contain flavonoids such as hesperidin which have
antioxidant, anticancer and antibiotic properties.38
✿ Try slightly heating a cut lemon to get more juice
out of it!
✿ The essential oil (found in the skin) has anti-
inflammatory, digestive, antiseptic and diuretic
properties.39
✿ The fresh juice gargled is helpful for sore throats.39
✿ Rich in phenolic compounds as well as vitamins,
minerals, dietary fibre, essential oils and
KiwiFruit (Actinidia chinensis)  carotenoids 40
✿ Rich in flavonoids, very important part of a
Why It's Magical
balanced diet, particularly for their role in
✿ Contains quercetin, which is anti-allergic and prevention of diseases, such as obesity, diabetes,
anticancer.34 blood lipid lowering, cardiovascular diseases and
✿ Is high in vitamin C and therefore antioxidant and certain types of cancer40
immune-boosting.35
How To Use . . .
✿ Has been shown to reduce the severity of upper
respiratory tract infections.36 Lemons are perfect in every meal and every sauce.
We just love them, cooked, raw, frozen, juiced or
How To Use . . . blended. Lemons are supreme in the kitchen. A
Fruit salads, juices, and smoothies. Makes a very good squeeze or a splash of lemon will enhance most
green and unusual flavoured syrup. meals.

70 71

Lemon Aspen (Acronychia acidula) 
Why It's Magical
✿ Contains high levels of folate, and important
vitamin in DNA repair and synthesis (hence it’s
importance in early pregnancy).33
✿ Rich in iron.33
How To Use . . .
An essential vegetarian addition to meals both sweet
and savoury. Tastes like a cross between lime and
grapefruit, so sweeten it up, or enjoy savoury.
Lime (Citrus aurantifolia) 
Why It's Magical
✿ The essential oil may protect against colon
cancer.41
✿ The peel contains antioxidant compounds
apigenin, quercetin, rutin, nobilitin and kaempferol
which have free radical scavenging properties.42
✿ Some of the above citrus flavonoids have been
shown to inhibit pancreatic cancer cells.43
How To Use . . .
Use the leaves in cooking. The lime fruit has the same
uses as the lemon. An essential and delicious cooking
ingredient.
72
Lychee (Litchi chinensis) 
Why It's Magical
✿ Contains oligonol, a polyphenol which has been
shown to have hypolididaemic and antioxidant
effects in diabetes mellitus Type 2.44
✿ The juice has been shown to increase exercise
endurance.45
How To Use . . .
Marinated in wine they’re totally delish. Raw and
eaten straight from the tree. Gorgeous in fruit salads.
Made into juice or blended in with your smoothie.
Mandarin (Citrus reticulata) 
Why It's Magical
✿ The essential oil has antifungal properties.46
✿ Contains carotenoids beta-cryptroxanthin,
zeaxanthin, lutein, lycopene, and betacarotene
which have antioxidant and anti-inflammatory
properties. Lutein and zeaxanthin can reduce age-
related macular degeneration and lycopene has
been shown to reduce inflammation associated
with benign prostatic hyperplasia.47
✿ The peel is used as a digestive in traditional herbal
medicine.
How To Use . . .
Fruit syrups, honeys, salts or our favourite - pure
fresh mandarin juice. Always makes a great jam.
Roast them in honey and a little salt for an unusual
experience.
Mango (Mangifera indica) 
Why It's Magical
✿ Great source of betacarotene, a precursor to
vitamin A and an important antioxidant and
immune booster.48
✿ Contains phenolic compounds such as gallic acid
which have antioxidant activities. These increase
during the ripening process.49
✿ The peel of mango has also been shown to be full
of antioxidant compounds.
✿ Improves insulin resistance and reduces fatty
tissue in animal studies, therefore may be useful in
the treatment of diabetes and associated obesity.50
How To Use . . .
Dried and marinated in wine. Raw and straight from
the tree. Cooked into a savoury condiment and added
to meals. Mango syrup is so good too.
Mulberry (Morus spp.) 
Why It's Magical
✿ Contains antioxidant phenolic acids such as
vanillic and chlorogenic acids.51
✿ Extracts of the leaves have been shown to have
pain-relieving properties, providing evidence for
their traditional herbal medicine use.52
✿ White mulberry is used in TCM as a lipid-lowering
herb.53
How To Use . . .
Fruit jams, crushes, syrups and raw. Blend raw into
smoothies and juices. Freeze into sorbets.
73
Muntries (Kunzea pomifera) 
Why It's Magical
✿ High in antioxidant polyphenols showing higher
antioxidant action than blueberries.31
✿ Has anti-inflammatory activity via inhibition of
prostaglandin E2 and nitric oxide.31
How To Use . . .
Think of them as spicy crunchy apples and then
slow cook them into pies and sweets or savoury
condiments - or eat them raw off the bush.
Orange (Citrus aurantium var. dulcis) 
Why It's Magical
✿ High in vitamin C and citrus bioflavonoids, which
have an antioxidant and anti-inflammatory effect.
✿ Most of the bioflavonoids are contained in the skin
and pith so it is good to consume these too.54
✿ The essential oil of the orange is considered to
have digestive properties, stimulating gastric juices
as well as having a carminative effect.49
✿ Contain a group of phytochemicals called
polyphenols, which have antiallergic, anti-
inflammatory, anticancer and antioxidant
properties.
✿ Contains limonin; has anticancer and cholesterol
lowering properties.55
How To Use . . .
The juice is fabulous in cooked soups and savoury
dishes. Slice them and add to salads. Make fabulous
jams, pastes and syrups.

Passionfruit (Passiflora edulis) 
Why It's Magical
✿ The peel from passionfruit has been shown to
reduce the pain of knee osteoarthritis.56
✿ Contains vitamin C, B1, B2 and betacarotene as
well as many minerals.57
✿ The characteristic colour of yellow is due to
provitamin A carotenes and xanthophylls. Thirteen
carotenoids were identified, c-carotene identified
as the predominant compound.58
How To Use . . .
Add the pulp to herbal teas and infusions. Marinate
in wine, use for sauces and cakes. Scoop the seeds
from the pod and enjoy raw. Add to syrups for a burst
of sunshine.
Peach (Prunus persica) 
Why It's Magical
✿ Contains vitamin C, flavonoids and anthocyanins -
all antioxidant.61
✿ The peel is higher in nutrients than the fruit pulp
so don’t peel your peaches!62
✿ Good source of calcium, magnesium, potassium,
zinc and iron (all of these except potassium are
higher in the peel than the fruit).64
How To Use . . .
Jam, marinated, salts, raw from the tree, baked in
cakes, sorbet, blended into juice.
74
Paw Paw (Carica papaya) 
Why It's Magical
✿ Contains antioxidant compounds vitamin C,
betacarotene and lycopene, giving it useful
immune boosting and anti-inflammatory actions.59
✿ The seed extract used topically promotes wound-
healing and has antimicrobial properties.60
✿ Contains papain which is a proteolytic enzyme
(breaks down proteins) and is therefore helpful
as a digestive aid internally. This property also
contributes to its anti-inflammatory properties
when applied topically.
How To Use . . .
Make into a vinegar in the same way you would make
herbal vinegars. Use in savoury sauces. Add to salads
and make sure you use the seeds. Grate raw green
paw paw and make a delish salad.
Pear (Pyrus communis) 
Why It's Magical
✿ Contains phenolic compounds quercetic,
chlorogenic acid and catechin (especially in the
skin).63
✿ Contains vitamin C which is also in higher
quantities in the peel.64
How To Use . . .
Seduced in cream. Marinated in wine or honey. Raw
and blended with cheeses and savoury raw foods.
Pineapple (Ananas comosus) 
Why It's Magical
✿ Contain bromelains a group of enzymes that help
to break down protein.
✿ Bromelain has anti-inflammatory, digestive and
anti-oedema properties.39
✿ An excellent source of vitamin C, making it
antioxidant and immune-boosting.39
✿ In therapeutic doses, bromelain extracts have been
shown to inhibit the COX-2 inflammatory pathway.
Chronic stimulation (in chronic inflammatory
conditions) has the effect of stimulating tumour
growth. Bromelain has been shown to inhibit this
reaction.65
How To Use . . .
Sliced and raw - our favourite. Add to syrups, jams,
savoury meals. Pineapple has a delicious flavour and
texture whether raw or cooked.
Pomegranate (Punica granatum) 
Why It's Magical
✿ Animal studies have shown that the oil in
pomegranate seeds can improve insulin sensitivity
and reduce weight gain during high fat diets.69
✿ The juice has been shown to have
cardioprotective, antioxidant, antihypertensive, and
anti-inflammatory properties.70
How To Use . . .
Freeze the whole fruit, then cut and separate the
inside small bubbles. This makes it easy to use for
syrups and jams. The juice is sometimes sweet,
sometimes savoury.
Plum (Prunus domestica) 
Why It's Magical
✿ May reduce age-related reduced cognitive
function.66
✿ The skins contain resveratrol, an antioxidant also
found in grapes.67
✿ Contains chlorogenic acid, an antioxidant that has
anxiolytic properties in animal models.68
How To Use . . .
Traditionally in syrups, jams or you can dry them and
use in meals. Plum savoury sauces are very good.
75
Quandong (Santalum acuminatum) 
Why It's Magical
✿ Highly antioxidant, containing compounds such as
quercetin, kaempferol, and anthocyanins.17
✿ Contains vitamin E, a fat-soluble antioxidant and
important nutrient for reproductive health.17
✿ Contains high levels of folate, and important
vitamin in DNA repair and synthesis.17
✿ A good source of minerals zinc, iron, magnesium
and potassium.17
How To Use . . .
Distinctive in flavour a great addition to many sweet
or savoury meals when you want a slight tang and
beautiful fruitiness. Mostly used in cooked foods and
blended juices.
Red Grape (Vitis vinifera) 
Why It's Magical
✿ Rich in anthocyanins and has been shown to lower
oxidised LDL-cholesterol levels.8
✿ Has been shown to improve age-related memory
loss (Concord grapes).8
✿ Resveratrol is found in the skin and is a potent
antioxidant. It has cardioprotective properties
as well as reducing LDL-cholesterol and is anti-
inflammatory.71
How To Use . . .
They’re very good seduced with cream or make your
own wine. Lovely marinated in honey or made into jam.
76
Rhubarb (Rheum officinale) 
Why It's Magical
✿ Traditional cooking methods (baking and slow
stewing) increase the antioxidant value of rhubarb.
Bake for 20 minutes for best results. 72
✿ Rhubarb contains many polyphenolic antioxidant
compounds including anthraquinones,
anthocyanins and flavonols.77
✿ Various species of rhubarb root are used in
Western and Chinese herbal medicine as a
laxative, hepatoprotective, antimetastatic and anti-
inflammatory. 73
How To Use . . .
Slow cook with honey and spices. Great addition to
savoury sauce, cakes, muffins and pies once cooked
Riberry/Lilly Pilli 
(Syzygium luehmannii)
Why It's Magical
✿ Contains phenolic compounds rutin, quercetin,
luteolin and kaempferol which have antioxidant,
anti-inflammatory and anti-allergic properties.17
✿ Contains high levels of folate, and important
vitamin in DNA repair and synthesis.17
✿ Good source of calcium, magnesium and
manganese.17
How To Use . . .
Make into jams, sauces, make homemade wine, and
syrups, or eat raw off the tree. Add to fruit salads and
delicious pancakes with honey and yoghurt.
Rockmelon 
(Cucumis melo reticulatus)
Why It's Magical
✿ Contains beta-carotene (which gives the flesh its
orange colour). Beta-carotene is an antioxidant
and immune-boosting precursor to vitamin A.74
✿ Contains a good amount of vitamin C as well as
lutein and zeaxanthin (both helpful in prevention of
age-related macular degeneration).75
✿ The seeds are edible and contain omega-3 fatty
acids.76
How To Use . . .
Raw on its own, slice and enjoy. Rockmelon juice is so
refreshing. Lovely in savoury salads too.
Strawberry (Fragaria x anansaa) 
Why It's Magical
✿ May reduce risk of cardiovascular mortality in
post-menopausal women.8
✿ Also contains ellagotannins which have antioxidant
properties.77
How To Use . . .
Raw and in salads. Marinated in wine. Made into jam
and seduced in cream. Did we mention in smoothies?
77
Tamarillo (Solanum betaceum) 
Why It's Magical
✿ Contains anthocyanins which have antioxidant and
anti-inflammatory properties.78
✿ Contains vitamin C and carotenoids which have
antioxidant and immune-boosting effects.79
How To Use . . .
Slice raw tamarillo and marinate in honey. Make
tamarillo wine or jam and it’s beautiful raw too.
Watermelon (Citrullus lanatus) 
Why It's Magical
✿ The red colour comes from the lycopene content.
Lycopene has been shown to useful in the
treatment and prevention of prostate cancer.80
✿ Watermelon also contains betacarotene and
vitamin C which are both antioxidant and immune-
boosting.85
How To Use . . .
Our absolute favourite is pure watermelon juice.
Otherwise, in salads or just raw and enjoy!
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33 Lee DE et al. Quercetin, the active phenolic
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81
 Herbs
Beautiful local
organic medicine

Magical & Medicinal

Herbs are everyone’s medicine, whether they are fresh from the garden or
pre-packaged from the shelf. Getting to know your herbs and how they can be used
in food can make a great contribution to your health. They are delicious and really
lift recipes. Here we show you how to make herbal oils, vinegars, honeys, salts and
infusions. Once you have made your own herbal recipes in the kitchen,
you will have a gorgeous assortment on hand to choose from for your cooking.
Of course, you can use fresh or dried herbs as you like in your cooking. If you are using
dried herbs, use one third of the quantity that you would use fresh. It’s always good
when adding raw herbs to meals to start with a small amount, see how it flavours up
and then add more as necessary. That’s where you will find my herbal oils, vinegars,
salts and honeys invaluable. The herbs are already marinating in all that deliciousness,
so you have a mature flavour to add to the pot every time!

82 83
 Herbal Oils for Deep Flavour Gingko Biloba Oil
Herbal oils are really better with time, so let your composed oil sit around and develop in flavour for We have chosen the recipe because we love the leaves of the Gingko Biloba tree. This oil tends to
at least three months before use. The oil you chose as the base for your product should depend on work well with many savoury dishes, adding a really unusual ‘green twist’ to the final product. Our
local availability and seasonality of the cold pressing. favourite way to use this oil is in Dom’s Classic Salad Dressing. We will often use Ginkgo Oil in the
pan when we make herb omelettes, as it enriches the herby flavour and is a fresh burst of greenness.
Creating herbal oil is very simple. You find the herbs you want and place them in a glass jar with a This recipe will make 2 litres.
wide lid until the jar is full of fresh herbs, or one third full of dried herbs. Then top up the container
with oil, put the lid on it and place the jar in the sun or a warm cupboard and let it work its magic. From the Kitchen
We love the depth and wholesome fullness of herb oils in salad dressings and with roasted everything, a big 2ltr glass jar with a wide
a dollop in a casserole, or a splash into your sauté pan. opening at the top
enough cleaned fresh Ginkgo Biloba
leaves to fill the jar quite tightly - in
fresh leaves this will be about 300gm
1.5 ltrs of good local olive oil
500ml of another oil of your choice -
we will use avocado oil in this recipe

For the Witchen

Pack the jar with your Ginkgo Biloba
leaves. Then pour your oil into the jar
over the leaves, alternating between
the avocado oil and the olive oil until
the jar is completely full with no
air gaps. You may need to prod the
leaves with a long knife from time to
time to ensure that the oil has filled
the jar completely.
Pop a lid on the jar and find a sunny
windowsill or verandah to sit the jar
on. Keep an eye on your oil every
day, stirring the oil occasionally, and
turning it so that all sides get the sun
on sunny days. If you don’t have sun,
pop it in a warm place, a cupboard
or a bench top.
After one month (three is best), strain the oil into a new jar. Wring out the leaves to ensure that all oil
is removed - you will need a firm hand and to press hard to get all of the oil out. Your oil will be very
dark in colour at this stage. Pop the lid onto your strained oil - and it’s complete!
There is no culinary use for the leaves, but you can leave them hanging in the strainer over an empty
bowl for a few days and you will get extra oil. Then, compost the leaves.
The Magic is in the Variations
_ Always pack the leaves into the oil very tight in the jar for a flavoursome result. However if you
want a much lighter flavour and less intense final product, then use less herbs and lighter oils.
_ The herbs can be varied for culinary flavours or medicinal value.
_ Use the oils you love and change them each time to see what the result is with different oils and
herbs
_ These are a fabulous gift to friends and family, as everyone loves experimenting with the new oils
in their cooking!

84 85
 Herbal Wines And Vinegars Mint Herbal Vinegar Or Wine
Are Good For You This vinegar is so good reduced in a sauce for pouring over roasted vegetables - actually adding mint
to almost any savoury meal is such a burst of freshness. The vinegar is awesome in Dom’s Classic
The uses for herbal Salad Dressing. The wine is a delicious and refreshing aperitif - and you can try heating the wine and
vinegars and wines sipping it after dinner with some raw dark chocolates on the side!
are so diverse. They
can be added to both From the Kitchen
sweet and savoury 500ml of your choice of either wine or vinegar.
recipes. You can take We prefer white wine, or coconut or wine
them medicinally as vinegar for this one
required and also
use them in cooking 250gm of fresh mint leaves
for the rich flavours 1 tbsp honey
they produce.
The wines can be Some clove buds and other spices of your
enjoyed as a health choice
beverage, and the 5 drops of peppermint essential oil
vinegars make great A jar (probably about 1ltr) to marinate the
recipe enhancers. wine or vinegar in
The difference in
taste between the A saucepan for the final process
two products is A bottle to store the final product them in
the flavour, quality
Some more fresh mint and herbs to add to the
of extractions and
bottle at the end for presentation
personal taste.
To make herbal A strainer
vinegar or wine you Your kitchen thermometer
need to fill a glass
jar with the herb of For the Witchen
choice, either fresh Take your mint and spices and wine or vinegar
or dried. Then, top and pop them into a jar, mixing together well.
the jar up with the Leave the mixture to marinate for two weeks
vinegar or wine. in a dark cupboard. Now take the contents of
Sometimes, you the jar and place in saucepan over heat. Use
might add some your thermometer to heat your product until it
extra flavours such reaches 70 degrees and then remove it from
as chilli, garlic, honey the heat. This allows the flavours one final
or salt. Designing the immersion to really bond together.
flavour is important
and will make a vast Strain the liquid into a bowl, pressing out all the liquid from the mint leaves and spices. Allow the
difference to the liquid to cool and then pour it into bottles. Add a few drops of essential oil to each bottle and pop
end result. Herb in some extra mint or spices for presentation if you wish. Seal the bottles (lids are fine!) and use the
vinegars and wines wine or vinegar as required.
don’t take as long as The wine will last about a month, the vinegar will last for a few years.
oils to mature and
are generally usable The Magic is in the Variations
within two weeks _ We love mint, so we always pack the jars full at the start of the process to ensure a really
from the day you flavoursome result, and we add extra essential oils at the end too.
start making them. _ Use whatever herbs you like. Think of the flavours you enjoy and the health qualities of each herb
so that you are making a really medicinal blend.
_ The vinegars are excellent in dressings and the wines really lift an everyday meal into something
worth celebrating.

86 87
 Have Some Herbal Honey Chilli And Lime Herbal Honey
Honey is delicious with the addition of herbs. They really contribute to the already complex palate We have chosen this recipe because chilli, lime and honey are going to be your new favourite
in raw honey. To make herbal honey, you need to be aware of your own tastes so that you can create combination when you’ve made this recipe. We just love combining fruits and herbs with honey and
something that you know you will enjoy. getting a unique result, gorgeous combinations that jump out of the honey. We love ginger and mango
honey, or macadamia nut and basil honey. This one, though, we enjoy with fresh pear slices, locally
Take a glass container and fill it with the herb of your choice, then top the container up with honey made Swiss-style cheese and soft Brie. We will use 1kg of honey in the recipe. With the addition of
and let it sit quietly and rest for a month or so. Then you need to be patient and use a good steel the herbs, the recipe results in about 1.2 to 1.5kgs of final product.
filter to separate the honey from the herbs. The process is so easy, as long as you are patient, and the
results are sensational! You can also do as we do and marinate fruits and herbs together in the honey From the Kitchen For the Witchen
and keep it all together. There’s not really a need to filter - those little pieces of herb are so yummy
1kg raw local honey Place your honey into the saucepan and heat it
when left in the honey pot.
until it’s quite runny. Keep it under 45 degrees
300gm fresh hot chillies - red or green, whole or
if you can, to retain the benefits of its rawness.
cut up
Add the salt and stir it in well. Evenly fill your
10 limes cut into 8 sections each small glass jars with the chilli and lime sections.
1tbs salt Top up each jar with the warm honey until just
full. Seal the jars, label them and place them
A saucepan in your pantry for at least two weeks. Use your
Glass jars for storage honey as required. Make sure you eat the chillies
and lime pieces too - delicious!

The Magic is in the Variations

_ Let your imagination run wild with this gorgeous and simple method of flavouring up the honey!
Seasonal fruits and herbs last for ages in the honey in the cupboard, and are really the lazy way to
make a sweet fruity jam if you love honey.
_ Make sure you seal the lids properly and make them really airtight for good storage.
_ Your flavoured honeys are just delicious on toast, in cakes and pies, or as a side dish with cheeses.

88 89
 Marinated Macadamia & Herb Honeycomb Medicinal Herby Salts
This perfect little honeycomb marinade with go well on salads and mix gorgeously with most fruits - As with all of these recipes, the variety of salts you can make is enormous. You can use fresh or dried
or you can just enjoy it as a special crunchy spread. The deliciousness of sweet and savoury is perfect herbs to make some really unusual and delicious combinations.
here. The macadamia nuts add extra texture and the lovely herb combination will lift the honey. This
recipe will make about 500gm. There’s nothing difficult about making herbal salt, and the end result is exotic and will woo you into a
new realm of dining room bliss.
From the Kitchen For the Witchen Use either sea salt flakes or rock salt. You’ll use a larger size salt when you are using more liquid
A good slab of honeycomb weighing about Make sure the honeycomb is happy with its base ingredients and wetter herbs, and have the flakes finer and smaller when you are adding drier
350gm box - that is, no leaks and good seals! Mix all ingredients. It’s a simple job of mixing and matching flavour, colour and texture, then drying it all and
of the other ingredients together and pour over enjoying.
100gm crushed macadamia nuts
honeycomb. Pop on lid and give it a little shaky
50gm thinly diced fresh dill swirl around to mix it all in together. Pop the
1 clove garlic, finely diced box in the fridge for a week, making sure you
give it a little shake around a bit to mix it up
1 small chilli, finely diced every day. After one week you can start using
½ cup of Tamari or low salt soy sauce your honeycomb until it runs out… then of
A kitchen container with lid to pop it all in course you can make another.

The Magic is in the Variations

_ Macadamia nuts are not the only nuts that exist! We’re just using them because they are our
favourites! You can substitute your own favourites.
_ Add dried fruits and extra herbs of your choice

90 91
 Chai Herbal Salt Boil & Bubble with Herbs
We just love Chai spices when they are combined with savoury foods. Making this salt assures Herbal teas are sometimes also known as infusions, because you infuse the herbs in steaming hot
that you can add a sprinkle of Chai magic to your meals effortlessly at the time of eating and these water. You can make them at varying strengths. Infusions are the traditional way to enjoy herbs as
particular flavours really do create an aromatic lift to salads, soups and even fruits. You can add the drinks. Decoctions are boiled herbs and usually made from the tougher parts of the plant. Now, how
Chai salt to salad dressings and marinades. We will use 1kg of salt in this recipe resulting in 1.2kg of to make them!
final product.
From the Kitchen
1kg salt of choice (larger flakes are
good because there’s some liquid in
this one)
200gm of combination herbs, crushed
and powdered as much as possible.
For Chai, that’s ginger, black pepper,
cardamom, nutmeg, star anise, chilli,
cloves, cinnamon and vanilla pod.
A big jar to mix and store
Baking paper, your oven and a blender
The juice of one orange

For the Witchen

This is too easy! Mix the salt with all of
the fine herbs and place in a big glass
jar. Pop the jar in the cupboard for a
few weeks, shaking it occasionally.
After 2 weeks to 1 month, take the jar
out and place the contents in a blender
with the orange juice. Blend it all up
for a few minutes making sure that
everything is really well mixed.
Now, spread your salt across a sheet of baking paper on a baking dish and pop in the oven at a low
150 degrees Celsius for 2 hours. Take the salt out, and then cool it and store. Make sure you blend
it really well at the end. Use a coffee grinder if you want it really fine. I like storing these salts in little
brown paper bags to keep them all really dry.
The Magic is in the Variations
_ Of course, you will try different salts and different herbs!
_ Using dry herbs will not bring out the flavour as much as fresh herbs. If you need to use dry herbs,
add 2 teaspoon of water to each teaspoon of dry herb and allow it to soak for 24 hours before you
add to the salt.
_ If you are using roots like ginger or turmeric, grate them and only use very fresh roots.
_ Substitute the juice you will use in the blending stage with lemon, lime, orange or even something
sweeter like apple.
_ Add some essential oil to the salt as it’s maturing with the herbs for a really gorgeous aromatic
sensation. Ideas are black pepper, basil, cinnamon, clove bud.
_ Use the peels of citrus fruit in your salt
_ Add a dash of natural food colouring such as turmeric or beet for depth of colour - delicious,
beautiful salt!

92 93
 Basic Herbal Tea
To make an infusion, use 15gm of fresh raw herb or 5gm of raw dried herb to every 200ml of boiling
hot water. Pour the water over the herbs and allow the mixture to steep for 10 minutes, then strain
and pour. To make a raw herbal tea, do not let the water go any hotter than 40 degrees and allow the
mix to steep for 20 minutes before drinking the warm liquid.
Long Strong Herb Tea
To make a stronger brew, leave the herbs in the water until cool and then strain. Stronger infusions
are great if you plan to use the mixture for medicine or want to use it as a concentrate and add to
other drinks. Pour the infusion into a container and refrigerate - it will be good for about three days.
You can add 30 - 50mls to your drinks throughout the day. This is great for iced teas, or to add to
lemon and honey hot drinks as a flu food.
Iced Herbal Tea
The Long Strong base is the perfect way to make Iced Herbal Tea. Cool the long strong tea, then fill a
jug with ice, a sprig of mint, a dash of honey and a squeeze of citrus juice and pour the tea over. Yum!
By allowing the infusion to steep for longer and cool, you really bring out the flavours of the herbs for
the perfect iced tea.

Decoction
To decoct the herbs, add 150gm of fresh herb or 50gm of raw dried herb to 1ltr of water in a pot,
then bring it to the boil and allow the mix to simmer for 20 minutes. Allow this concentrate to cool,
then strain. Place the liquid in the fridge. You will only need to add 15ml of this to water and sip a
couple of times a day as required.
These are all great ways to have herbs in your drinks. However, the active constituents in the plants
have limited availability with all of these methods. Herbalists will only use them as fill-ins between
doses of herbs in aqua-ethanol extractions. These extracts are the professional way of delivering
herbs, getting a deep medicinal result, but the herbs are a good support for the extract.

94 95
 Dom’s Chocolate Chai Recipe
We will finish the book off with the most delicious and perfect rich ceremonial chocolate Chai recipe.
We make this drink after yoga classes to ground us. We also make this recipe for family parties and
when we just want a totally beautiful drink. This recipe makes 1.5 litres of Chocolate Chai.
From the Kitchen
60gm of combination herbs, crushed and
powdered as much as possible. For Chai, that’s
ginger, black pepper, cardamom, nutmeg, star
anise, chilli, cloves, cinnamon and vanilla pod.
60gm of red bush tea grade herb (Roibos) or
black tea leaf
1 litre GM free soy milk
500ml water
150 grams of raw Mayan Cacao powder
75 grams of either cocoa butter or dairy butter
Honey to taste. We usually add 4tbs to this
recipe. You may want more or less.

For the Witchen

Take a double saucepan and pour in 500ml
water, chai spices and red bush tea. Put on the
heat and bring to the boil. Place the second
saucepan over the first and add your butter,
Mayan Cacao powder and some honey - this
method of heating allows the ingredients to melt
without fear of burning. Stir the top saucepan
ingredients constantly, slowly adding the soy
milk and encouraging the cacao and butter to
Minty Apple Refresher melt and blend smoothly. Once this is all smooth
and blended and the contents in the bottom
This recipe is so refreshing. It’s not technically an infusion, but a hot tea inspiration. It’s great on a
saucepan are boiling, add the last of the soy milk
cold day when you want something hot and nurturing, and it’s delicious on a hot summers day iced
to the bottom saucepan. Then, pour all contents
from the fridge and enjoyed with friends and family. The combination of apples and cinnamon is very
from the top saucepan (the butter mixture) to
heart-warming. This recipe makes over 1 litre.
the bottom one (the water and spices) mixing
From the Kitchen For the Witchen well. Allow it to heat up more and blend really
Place the herbal teas, honey and apple juice in the saucepan. well - it will thicken. Take it to 70 degrees, then
700ml fresh apple juice turn off heat and serve your drink. Do not allow
Bring to the boil and simmer for one minute only, just to fuse the
300ml cinnamon herbal tea the mixture to boil once the chocolate blend has
flavours. Remove from heat and pour into your teapot or into
1 litre peppermint herbal tea small cups with a slice of lemon. been added. Add as much honey as you need
until it tastes sweet enough for your taste buds.
50gm fresh mint For an iced tea, you can cool the mixture in the fridge and serve
Honey to taste in glasses over ice. The Magic is in the Variations
The Magic is in the Variations _ You can add another type of milk such as rice, cow, goat or oat milk to suit your dietary
A saucepan to heat and
requirements.
combine ingredients _ Try a variety of fruit juices and a variety of herbs and flavours
_ If you love any of the spices better than others then add more of that one. For example, increase
A big tea-pot _ Add extra honey for a sweet sensation the chilli and make it really spicy.
Cups or glasses to serve _ A pinch of salt with these drinks is stunning (yes, salt!) _ Swap the cocoa powder for 70% ready-made dark chocolate for another delicious version.
_ Why not make a hot toddy with a dash of vodka? (But beware, chocolate already has sugar in it, so you will need less honey, honey)

96 97
 There is so much amazing research about herbs and so many uses for them. It would be Flaxseed Oil 
ridiculous for us to even begin to repeat this information here, as you can search the Internet and
Why It's Magical
find so many uses for all of the herbs we will mention. However, in this section we have taken
some of the points about the herbs that really interest us, and we’re hoping that the format in ✿ Flaxseed oil is the richest plant source of the
omega 3 polyunsaturated fatty acids alpha-
which you read them here will inspire you to incorporate these herbs in your recipes at home. linolenic acid (ALA). ALA demonstrates significant
If you want more comprehensive information, then please talk with your herbalist, or get hold of beneficial effects against heart disease.6
some of the fabulous evidence-based herbal medicine books available. ✿ Flaxseed oil contains both omega 3 and omega 6
and provides some of the same benefits as fish
Dom’s Favourite Bases For Herbal Cooking oil.7
✿ There is much traditional research showing
Avocado Oil  that regular daily consumption of flaxseed oil is
beneficial to all aspects of your health, including
Why It's Magical prevention of and recovery from disease.
✿ A very good quality of oil that has very low levels
of acidity and oxidation products whilst retaining
Vitamin E. Avocado oil is similar to olive oil as it
is made up of rich monounsaturated fatty acids, a Olive Oil 
very low amount of saturated fat and contains NO
cholesterol. These monounsaturated fats are what Why It's Magical
lower the ‘bad’ low-density lipoprotein cholesterol ✿ The consumption of olive oil may reduce the risk
in the blood. of cardiovascular disease as it decreases plasma
✿ The Vitamin E retained in Avocado oil plays a role triglycerides, total and low-density lipoprotein
in aiding healthy skin appearance and preventing (LDL) cholesterol, platelet activation, inflammation
cellular damage. and oxidative damage, and increases the ‘good’
✿ Avocado oil is an excellent contributor to the diet cholesterol high density lipoprotein (HDL) and
and is of particular benefit in preventing coronary antioxidant status.
heart disease, diabetes and possibly decreasing ✿ Studies have shown that olive oil may have a
the risk of prostate cancer. protective role on breast, colon, lung, and ovarian
✿ Avocado oil is known to be rich in phytonutrients, and skin cancer development.
and is great to help recovery from illness and build ✿ Additional benefits of using olive oil include
the body back up with fatty acids and fat-soluble positive effects on blood pressure, obesity,
nutrients. rheumatoid arthritis and immune function.1
✿ Traditionally, olive oil has been the basis for
Mediterranean diets, known to promote longevity
and good health. Olive oil is also used traditionally
to aid digestion and it has antimicrobial benefits.2
Coconut Oil 
Why It's Magical
Rice Bran Oil 
✿ Including coconut oil in a diet has been shown to Why It's Magical
lower postprandial tissue plasminogen and the ✿ Rice bran consists of a collection of micronutrients
‘good’ cholesterol LDL. including oryzanols, tocopherols, tocotrienols and
✿ Studies have found that when non-hydrogenated phytosterols.
coconut oils are consumed, there is often a benefit ✿ It’s made up of 20% oil and 15% protein, 50%
on lipid profiles. carbohydrate dietary fibres like beta-glucan, pectin
✿ Coconut oil is rich in lauric acid, which has an and gum.
effect on total cholesterol and LDL and is a much ✿ Studies have found that rice bran oil has
better alternative to butter or vegetable oils. cholesterol-lowering properties, cardiovascular
✿ When oil is extracted from fresh coconut flesh, it health benefits and anti-tumor activity. 3.
contains more medium chain fatty acids (MCFAs). ✿ Due to the fibre present in the oil, Rice Brain oil
Coconut containing mainly MCFAs instead of long has been shown to reduce the risk of coronary
chain fatty acids (LCFAs) may provide an ideal heart disease (CHD) mortality by reducing blood
food source for weight reduction.8 pressure, lowering blood cholesterol levels and
✿ Coconut oil is naturally and traditionally used for improving insulin sensitivity.4.
all cooking and raw oil applications. It holds a rich ✿ Rice bran has shown immunostimulation effects.5
phytonutrient content and is considered a cure-all ✿ Rice bran oil has been traditionally used for its rich
oil for many ailments and chronic illnesses. nutrient content.

98 99
Sesame Oil 
Why It's Magical
✿ One of the lignans present in sesame seed and
found in various medicinal plants - Sesamin -
increases the detoxification capability of the liver,
reduces the incidence of chemically-induced
tumors and protects neuronal cells against
oxidative stress and exhibits anti-hypertensive,
anti-inflammatory and anti-allergic effect.9
✿ Sesame oil has such a long history of beneficial
use that adding it to your diet should benefit your
health immensely.10
Good Quality Vinegars
Why They're Magical 
✿ Apple cider, coconut, wine and locally-made
vinegars are my preferred options.
✿ A study cited in the American Diabetes
Foundation’s publication Diabetes Care found that
taking vinegar before meals significantly increased
insulin sensitivity and dramatically reduced the
insulin and glucose spikes that occur after meals.26
✿ One study showed that vinegar could lower
cholesterol.27,28
✿ Another study found that blood pressure could be
lowered by the acetic acid in vinegar.29
✿ Several clinical trials have shown that apple cider
vinegar taken daily helps reduce fat deposits and
assists in weight loss.30,31
✿ Traditionally, vinegar is used as a digestive better
assisting in the secretion of bile and aiding
assimilation of fats and carbohydrates. It has also
been used to help alkalise the body and help with
pH balance. Vinegar is well known to help balance
flora and gut fauna taken in conjunction with a
natural and prebiotic-based diet.2
100
Natural Rock & Sea Salt
Why It's Magical 
✿ Modest reductions in dietary salt could
substantially reduce cardiovascular events and
medical costs and should be a public health
target.21
✿ A reduction in salt intake to the recommended
level of under 5 - 6 grams per day is very
beneficial, and could prevent millions of deaths
each year and make major savings for healthcare
services.22
✿ Many people with adrenal fatigue also benefit
from taking an additional 1/8 to 1/4 teaspoon
of salt with a glass of water in the morning and
evening, and throughout the day as needed to help
restore adrenal gland health.23
Raw Local Honey 
Why It's Magical
✿ Honey is a natural substance produced by bees
from their nectar.11
✿ Honey is considered one of the only remaining
unprocessed food substances.12
✿ Honey, made up of predominantly monosaccharide
and oligosaccharides, is known to contain at least
181 constituents.13
✿ Honey has many potential effects on the human
body: it can improve intestinal morphology.14
✿ It has a gastro protective effect.15
✿ It inhibits the growth of Helicobacter pylori16, a
main causative pathogen in gastric and duodenal
ulcers and a fructose transporter.
✿ Honey has been used in folk medicine for
centuries dating back to 2100-2000BC.16
✿ Some of the reported medicinal effects of
honey are: cardio protective, hepatoprotective,
hypoglycemic, antioxidant and antihypertensive
effects.17,18,19
✿ Also attributed to health effects of honey
are antibacterial, anti-fungal, anti-viral, anti-
inflammatory and anti-tumor.20
101
✿ Salt contains 84 of the 92 trace elements currently
identified in science. Many of these minerals, such
as calcium and magnesium, are vitally important
to normal organ function within the body. If you
have low levels of these natural elements, you can
benefit greatly from taking rock salt as a dietary
supplement.24
✿ Sea salt is produced through evaporation of
seawater, usually with little processing, which
leaves behind certain trace minerals and elements
depending on its water source. The minerals add
flavour and colour to sea salt, which also comes in
a variety of grades of coarseness.25
✿ Rock salt can be found all over the world. There
are deposits ringing dry lakebeds, inland marginal
seas, and enclosed bays and estuaries in arid
regions of the world. At various times in the
geologic past, very large bodies of water also
evaporated and made enormous deposits of rock
salt.24
✿ Salt is high in minerals as noted in the clinical
trials above. We use salt in this book because
you will not need to take expensive mineral
supplements if you have a small amount of good
salt in your food daily. Add to herbs that are high
in specific minerals such as iodine if you want
extra minerals and please remember that too
much salt is a global problem. As individuals we
can address this by making good herbal salts and
limiting their use.
✿ Honey is our preferred sweetener - above
everything, we love honey! You can replace all
sugar in all recipes given in this book with honey.
Just adjust it to taste and you will be able to have a
cane sugar free home.
Aloe Vera (Aloe barbadensis) 
Why It's Magical
✿ Active constituents are anthraquinone glycosides:
Glycoprotein and polysaccharides.32 Vitamins
A, C, E, B12, thiamine, niacin and folic acid and
minerals sodium, calcium, potassium, manganese,
magnesium, copper, chromium, zinc and iron
✿ Anti-hyperlipidemic effects in management of
polycystic ovarian syndrome and dyslipidemia. 33
✿ Concurrent oral administration of aloe with
chemotherapy increases efficacy of chemotherapy
in patients with metastatic cancers and helps to
prevent oral mucositis.33
✿ Anticancer pharmacognosy, free radical scavenging, antiproliferative, and immunostimulatory properties34
✿ Traditional uses include antimicrobial, anti-oxidant, emmenogogue applications, digestion aid, balancing pH
levels, easing heartburn, arthritis, stress, diabetes, rheumatism pain, asthma, cancer, HIV. It is a general tonic,
anti inflammatory, carminative, laxative, aphrodisiac and antihelminthic.35
How To Use . . . Fresh is best, straight from the garden and incorporated in juices. You can also make
vinegar and honey including aloe.
Aniseed (Pimpinella) 
Why It's Magical
✿ It contains eugenol trans-anethole, methylchavicol,
anisaldehyde, estragole, coumarins, scopoletin,
umbelliferone, estrols, terpene hydrocarbons,
polyenes, and polyacetylenes as the major
compounds of the seed.
✿ Traditionally it is used to aid digestion, remove
parasites, ease pre-menstrual tension, to help with
milk production and enhance energy. It’s anti-
bacterial, antifungal, antiviral, and relieves nausea.
✿ Expectorant, antiseptic, carminative, it’s used
in bronchial infections and spasmodic coughs,
tracheal irritations, to reduce symptoms of
whooping cough, for flatulence and colic and as an
accompaniment to stimulating laxatives.38
✿ Anti-carcinogenic, cytotoxic and non-clastogenic
nature of anethole a potent inhibitor of tumour
necrosis factor (TNF)-induced cellular responses,39
How To Use . . .
In sweet treats, herbal wines, sauces, jams and frozen
delights.
102
Andrographis 
(Andrographis paniculata)
Why It's Magical
✿ Active ingredients include bitter diterpenoid
lactones known as andrographolides. Other
constituents include diterpenoid glucosides,
diterpene dimers, flavonoids and xanthones.36
✿ Traditionally used to aid skin problems, flu,
respiratory disease, snakebite, HIV, hepatitis,
diabetes, cancer and kidney disorders.
✿ It has immunostimulant, anticancer, antimicrobial,
hypotensive, hypoglycaemic, hepatoprotective,
digestive stimulant choleretic, antipyretic and anti
inflammatory, antiplatelet and antithrombotic
properties.
✿ It is found in many combination tonics to treat liver
conditions.35
✿ Research shows supports antioxidant defense
system in lymphoma.37
How To Use . . .
Used in infusions and therapeutically, it’s a very good
digestive aid.
Asparagus (Asparagus racemosus) 
Why It's Magical
✿ Contituents include asparagine, saponins, rutin and
other flavonoids, tannins, high levels of potassium
salts.
✿ It’s a diuretic and is soothing on the urinary system,
antispasmodic. Used wherever increased urinary
flow is desirable, it will assist with oedema, urinary
infections and calculi will reduce colic arising from
urinary stones and the pain from urinary infections.38
✿ Active principles: steroidal saponins. Uses: coolant,
aphrodisiac, nerve tonic, antispasmodic.40
✿ Traditionally a kidney tonic, blood cleaner, hormonal
balancer for women and used for menopausal
symptons. Known to increase milk production in lactating women. Adaptogenic drugs are those which are
useful as anti-stress agents by promoting non-specific resistance of the body.
✿ Research shows significant antidepressant activity.41
How To Use . . . In infusions, decoctions, soups, and savoury meals.
Basil (Ocimum basilicum)  Bilberry (Vaccinium myrtillus) 
Why It's Magical Why It's Magical
✿ Protects DNA chromosomes. These can be ✿ It contains anthocyanoside flavonoids
damaged by exposure to radiation and toxins, (anthocyanins), vitamins, pectins, quercetin,
producing free radicals that alter the genetic catechins, tannins, iridoids.
material inside cells ✿ Improves oxygen delivery to eye scavenging free
and cause DNA mutations that are linked to radicals that can disrupt collagen structures and
the growth of cancer.42 Significantly reduced contribute to conditions such as cataracts and
chromosomal damage, because of antioxidant
macular degeneration. Anthocyanosides have an
properties.43 affinity for the portion of the retina responsible for
✿ Restricts the growth of pathogenic bacterias, vision and adjustments to light and dark.47
Staphylococcus aureus, Bacillus cereus and ✿ Antioxidant, anti-inflammatory, antioedema
Escherichia coli.44 activity, astringent, improves visual function,
✿ Basil leaf extract has a positive impact on gastroprotective activity, hypoglycaemic activity,
the regulation of hypothalamo-hypophyseal- reduces triglyceride levels.
adrenocortical axis (HHA axis), a system that ✿ It aids non-specific acute diarrhea, mild
controls reactions to stress.45 inflammation of the mouth and throat,
✿ Eugenol has been shown in research to reduce haemorrhoids, varicose veins, venous insufficiency,
inflammation from arthritis.46 pregnancy, opthamalic conditions, stops lactation.35
How To Use . . . How To Use . . .
Fresh in salads, make infusions, use in wines, oils and Include it in jams, sauces, drinks, and decoctions, add
salts. Add to almost all meals, as it’s delicious. to sweet treats, and make syrup.
103
Bitter Melon 
(Momordica charantia)
Why It's Magical
✿ Insulin-like peptide, momordicine (alkaloid) treats
diabetes and its complications as well as issues
with being overweight, nephropathy, cataracts, and
insulin resistance.48
✿ Traditionally used for conditions such as
gastrointestinal complaints, worms, constipation,
headaches, skin conditions, viral infections and as
an emmenagogue.
✿ Anti-diabetic, lipid lowering, anti-viral,
antibacterial, antihelminthic, abortificant,
anticancer and analgesic.35
✿ Active constituents include glycosides
(memordicins I and II), steroidal saponins
(charatins), alkaloids, fixed oils and proteins
(MAP30: Momordica anti-HIV protein; molecular
weight, 30kD). The immature fruits are a source of
Vitamin C, Vitamin A, phosphorus and iron.49
✿ Could trigger a chain of reactions that could kill
breast cancer cells and stop them from further
multiplying and invading the body.
How To Use . . .
Decoctions, vinegars, honeys and oils.
104
Black Pepper (Piper nigrum) 
Why It's Magical
✿ Piperine is a key component used medicinally
to increase gastrointestinal assimilation of other
supplements and drugs. Piperine can dramatically
increase absorption of selenium, vitamins and
nutrients.50
✿ A traditional cure-all medicine for constipation,
diarrhoea, earache, gangrene, heart
disease, hernia, hoarseness, indigestion,
insect bites, insomnia, joint
pain, liver problems, lung disease,
oral abscesses, sunburn, tooth decay, and
toothaches. It also has anti-cancer, anti-bacterial,
anti-inflammatory and anti-microbial properties.
✿ Anti depressant. Effective in proper brain function,
cognitive function and stimulates central nervous
system. Piperine helps increase endorphins in the
brain. Endorphins are chemical substances in the
brain that provide relief from pain but they also
improve moods and make us feel good.51
✿ Restoration of cell damage such as cytotoxicity,
oxidative stress and phosphatidylserine
externalization was potentiated with piperine.
T and B cell phenotypes and cytokine release
were also mitigated best with piperine, rendering
piperine the compound of choice under immuno-
compromised conditions.
How To Use . . .
In all cooking, freshly ground on meals, in Chai and
hot drinks.
Black Walnut (Juglans nigra) 
Why It's Magical
✿ Antibacterial activities are apparent, with
a relatively high level repelling Listeria
monocytogenes.52.
✿ Active ingredients, of which the most important
are juglone, tannins and iodine.
✿ Black walnut can be used as an anti-fungal agent.53
✿ Traditionally the walnut, bark, roots and leaves
were known as an astringent, a laxative, a
purgative to induce vomiting, a styptic to stop
bleeding, and a vermifuge to expel worms or
parasites, and a hepatic to tone the liver.
✿ Induces sweating, cures diarrhea, soothes sore
gums and skin diseases, treats herpes, and relieves
inflamed tonsils. The nut itself is used to prevent
weight gain, calm hysteria, eliminate morning
sickness, and to strengthen one’s constitution. The
hulls were boiled and used to treat head and body
lice, herpes, intestinal parasites and worms, skin
diseases, and liver ailments. The leaf was decocted Brahmi (Bacopa moniera) 
to cure boils, eczema, hives, ulcers, and sores. Why It's Magical
✿ Walnut oil is used as a medicinal aid. When ✿ Traditionally used as a brain tonic, to improve
diluted it was used to treat colic, dandruff, dry hair, memory and heighten learning capacity.
gangrene, and open wounds, while the green rind ✿ As a nerve tonic it can treat anxiety nervous
of the walnut was used to treat ringworm. exhaustion or debility and enhance recovery
✿ The bark and leaves are alterative, anodyne, after injury such as stroke. Other traditional uses
astringent, blood tonic, detergent, emetic, laxative,
include promoting longevity and treating diarrhea
pectoral and vermifuge. and asthma. It is an anti-inflammatory, analgesic,
✿ A tea made from the leaves is astringent. An
anxiolytic and antiepileptic agent.35
infusion has been used to lower high blood ✿ Antioxidant, cognitive activator, to reduce beta-
pressure. It can be used as a cleansing wash.
amyloid levels, antidepressant, antiulcer, anti-
The pulverized leaves have been rubbed on the inflammatory, adaptogen, antispasmodic, Stabilize
affected parts of the body to destroy ringworm.
mast cells, increase thyroid hormone levels and
The sap has been used to treat inflammations. have antinociceptive activity.35
Nuts are a highly concentrated form of excellent
✿ Active constituents include Bacoside A (Bacoside
nutrition; however, it’s important to stress that they A3, Bacopaside II and Bacopasaponin C).
ought to be eaten in moderation. Because walnuts,
like other nuts, are high in fats, it’s important to ✿ Improves memory free recall with evidence for
note they are also high in calories.53 enhancement in other cognitive abilities.54
✿ Reduces both morphine hyperactivity plus
How To Use . . . the elevated striatal dopamine and serotonin
Decoctions, infusions, honey, vinegar and salt turnover.55
✿ Plants possess neuroprotective properties
associated with loss of memory, cognitive deficits,
impaired mental function etc.56
✿ Reduces alpha synuclein aggregation, prevents
dopaminergic neurodegeneration and restores the
lipid content in nematodes, thereby proving its
potential as a possible anti-Parkinsonian agent.57
✿ Can enhance immune function by increasing
immunoglobulin production.58
How To Use . . .
In infusions, decoctions, add to cooked meals,
vinegars, salts and oils.
105
Calendula (Calendula officinalis)  Carob (Ceratonia siliqua) 
Why It's Magical Why It's Magical
✿ Flavanols (3-o-glycosides of isorhamnetin and ✿ Hepatoprotective and nephroprotective effect.63
quercetin), including astraglin, hyperoside, This suggests that the antidepressant effect of CS
isoqueritrin as well as the carotenoids flavoxanthin is mediated by dopamine and noradrenaline.64
and auroxanthin. Other constiuents include ✿ Significant free radical scavenging activity.65
essential oils, sesquiterpenes, including
caryophyllene. Calendula also contains How To Use . . .
polysaccharides and minerals such as calcium, In drinks, cooking, sweet treats, sauces and frozen
sodium, potassium, magnesium, iron, copper and delights.
manganese.35
✿ Traditionally Calendula has been used as
antinflamatory, digestive aid, anti-microbial, for
dental health and also for topical skin conditions.
anti-inflammatory, immuno-stimulating, anti-
bacterial, anti-viral, anti-protozoal, and anti-
neoplastic. Hypoglycemic, gastric emptying
inhibitory, and gastroprotective properties have
been attributed to calendasaponins. plants inhibits
the growth of Staphylococcus aureus. Inhibited
multiplication of vesicular stomatitis virus and
rhinovirus.
✿ Potential as relative protection against subacute
cigarette smoke cell injury. Subacute effect of
cigarette smoke exposure.59 Chervil (Anthriscus cerefolium) 
How To Use . . . Why It's Magical
In cooked meals, salads, add the fresh flowers to ✿ Active constituents include methylchavicol,
everything. Also make oils, salts, infusions, honeys, coumarins and apiin.
jams, wines and syrups. ✿ The essential oil was characterized by very
high amounts of methyl chavicol and 1-allyl-2,
4-dimethoxybenzene.69
✿ Expectorant, aromatic, bitter tonic, digestive
stimulant, and can be used as eyewash to
Cardamom (Elettaria cardamomum)  refresh the eyes. Have blood-thinning and blood-
Why It's Magical pressure-lowering properties. Rich in antioxidants
✿ Active constituents including chemopreventive and bioflavonoids, which are essential for the
properties limonene and cineole demonstrate Chamomile (Matricaria reticulate)  absorption of vitamin C.
promising effects against carcinogenesis. 60 Why It's Magical How To Use . . .
✿ Can promote the maintenance of a healthy ✿ Active constituents: essential oils, flavonoids, Fresh or dried in cooking, infusions, decoctions, salts,
immune system.61 Coumarins, Proazulenes, plant acids. vinegars, oils.
✿ Traditionally used for digestion to ease ✿ Assists with anxiety, sleeplessness and
constipation, colic, diarrhoea and to deacrease gastrointestinal diseases. Carminative, analgesic
mucous build up in the body. Natural antidote to and anticonvulsant in traditional medicine.
acid and high in cineole. Cardiovascular tonic. ✿ It has anti-inflammatory, gastrointestinal and anti-
✿ Applications, to flatulence and colic, digestive pruritic actions.
atony, especially when accompanied by sensations ✿ Good protection of kidney, an adjuvant with
of cold, as an accompaniment to laxatives and che­motherapy. Co-adminis­tration of M.
bitter digestive stimulants. chamomilla with cisplatin caused a significant
✿ Actions - carminative, digestive stimulant, improvement in cisplatin-induced hypocalcemia.66
circulatory stimulant.38 ✿ Immune enhancement, antioxidant, choleretic,
✿ Lowers blood pressure. The diuretic and sedative antimicrobial, sedative, anti puritic, antispasmodic,
effects may offer added value in its use in wound healing, anti ulcer, anti-inflammatory.35
hypertension and epilepsy.62 How To Use . . .
How To Use . . . In cooking, chai and hot drinks. Infusions, cooking, fresh flowers in salads. Added to
Add to oils, vinegars and sauces. honey and wines.

106 107
 Chilli (Capsicum annuum)  Cinnamon (Cinnamomum spp) 
Why It's Magical Why It's Magical
✿ It contains capsaicin. ✿ Traditionally used for its hypoglycaemic, digestive,
✿ Traditionally used as cardiovascular tonic, it’s antispasmodic, and antiseptic properties.
antinflamatory, a pain reliever, circulation stimulant Antimicrobial.
and metabolism booster. ✿ Contains active cinnamaldehyde (eugenol and
✿ Prostate cancer chemopreventive compounds.67 coumarin).
✿ Cytotoxic activity but aqueous extracts were ✿ Improvements in glycaemic control and insulin
found to be more potent than alcoholic extracts. resistance, and a subsequent reduction in diabetic
Maximum cell death and apoptotic cell demise complications.73
occur within 24 hours with an aqueous extract.68 ✿ Decreased Pasteurella multocida-induced
How To Use . . . mortality increases neutrophil adhesion, increased
serum immunoglobulin levels.74
In cooking, vinegars, oils, honeys, add to meals
according to taste. Add to syrup and jam. ✿ Antibacterial and fungicidal effects, carminative,
enhanced insulin sensitivity. Used clinically for
dyspepsia, diabetes. Traditionally used for stomach
cramps, flatulence, nausea, vomiting, diarrhoea, Cocoa (Theobroma cacao) 
infant colic, common infections and female Why It's Magical
Chicory (Cichorium intybus)  reproductive problems such as dysmenorrhoea, ✿ Chocolate, cocoa, and flavan-3-ols reduce blood
menorrhagia, lactation and pain in childbirth. In pressure.75
Why It's Magical TCM it is considered to warm the kidneys and
✿ Traditionally treats headache, opthalmia, throat fortify yang, so is used for impotence and other ✿ Lessens mortality rate, especially from
inflammation, enlargement of the spleen, indications.35 cardiovascular diseases such as heart attack and
fever, vomiting, and diarrhoea. Stomachic and stroke.76
How To Use . . . ✿ Studies have shown increased concentrations of a
diuretic; enriches and purifies the blood; lessens
inflammation and pain in the joints. Add it to honey, sweet treats, drinks, syrups, oils and particular flavonoid, epicatechin, after chocolate
salts. Add to meals. consumption. This substance promotes antioxidant
✿ Successfully identified for the treatment of
obesity.70 activity, which, in turn, decreases the activity of
low-density lipoproteins.77
✿ Sesquiterpene glycoside, cichotyboside exhibited
a significant anti-hepatotoxic activity comparable ✿ Active constituents include the flavanols
with that of standard drug silymarin.71 catechin and epicatechin, as well as oligomeric
procyanidins.
✿ Contains Vitamin C, a powerful antioxidant.
✿ It also contains methylxanthines, caffeine,
✿ Known for its ability to help prevent jaundice and theobromine, the biogenic amines
an enlarged liver when mixed with water and phenylethylamine, phenylalanine and
consumed. tyrosine and cannabinoid-like fatty acid
✿ A natural sedative and anti-inflammatory for the anandanine analogs N-oleoylethanolamine and
nervous system. N-linoleoylethanolamine.
✿ Provides the soluble fiber inulin, which feeds ✿ Minerals - magnesium, calcium, iron, copper,
digestive flora in the intestines. phosphorus, potassium and zinc.
✿ The inulin content is not digestible, so its lack ✿ Main actions are antioxidant, lipid lowering, effects
of glucose can help promote optimal blood on microcirculation and inhibition of platelet
sugar levels while also increasing stool bulk and functioning as well as psychological effects,
consistency. modulation of immune function and inflammation,
✿ Aids in decreasing the levels of serum LDL altered cellular signaling, inhibition of dental
cholesterol in the blood. caries, antitussive. Clinical uses include treatment
✿ Cleanses the body eg: gentle laxative and diuretic, of cardiovascular disease, hyperlipidaemia,
removes excess water and toxins. Reduces strain premenstrual syndrome and enhanced cognitive
on liver. function.35
✿ Increases flow of bile, easier digestion of foods ✿ Chocolate consumption 15 minutes before
and liquids. Optimizes blood composition. Organic exercise enhances exercise capacity, spares
Chicory Root is a valuable herbal supplement for glycogen stores, delays fatigue and contributes
anyone seeking to restore or achieve optimal liver to the recovery of glycogen repletion in healthy
and gallbladder health.72 subjects.78
How To Use . . . How To Use . . .
In hot drinks, infusions, decoctions, vinegars and oils. In chocolate chai. Sweet treats, sauces, honey.

108 109
Coffee (Coffea arabica) 
Why It's Magical
✿ Active constituents include Chlorogenic acids
known for antioxidant and anti-inflammatory
activities - present in green coffee.
✿ Enhances the function of the central nervous
system and increases cognitive performance by
intercepting a chemical called adecine, which
slows down nerves and causes sleepiness.
Increases breathing capacity and reduces the risk
of colon cancer.79
✿ Reduces risk factor for cardiovascular disease,
diabetes type 2, and Alzheimer’s disease, and
antibacterial and anti-inflammatory activities. 80
✿ Greatest antioxidant capacity among the
commonly consumed beverages, caffeine is a
suppressor of fat absorption and activation of fat
metabolism in the liver.81
How To Use . . .
Drinks, frozen treats, cooking and wines.
Cumin (Cuminum cyminum) 
Why It's Magical
✿ Active constituents include carvacrol, carvone cumin
aldehyde, pinenes, and p-cymene.
✿ Valuable support in the treatment of infection and
may contribute to the development of potential
antimicrobial agents for inclusion in anti- S. aureus
regimens.86
✿ Carminative, eupeptic, antispasmodic, astringent and
used in the treatment of mild digestive disorders,
diarrhoea, dyspepsia, flatulence, morning sickness,
colic, dyspeptic headache and bloating, and is said to
promote the assimilation of other herbs and to improve liver function. It is a diuretic and can be given to treat
diabetes and hypertension.
✿ Antioxidant, antimicrobial, anticarcinogenic/antimutagenic, antidiabetic and immunomodulatory.87
How To Use . . . In wines, honey, salts, oils, vinegars, in spice mixes, in cooking and raw meals.
110
Coriander (Coriandrum sativum) 
Why It's Magical
✿ Active ingredients are Quercetin and Kaempferol.
✿ Can be used to assist in the management of
diabetes mellitus.82
✿ Protects human keratinocytes in skin from
oxidative stress through antioxidant effects.83
✿ Hepatoprotective activity.84
✿ Traditionally used for antioxidant activity, anti-
diabetic activity, anti-mutagenic activity, anti-
helmintic activity, sedative-hypnotic activity,
anticonvulsant activity, diuretic activity, cholesterol
lowering activity, protective role against
lead toxicity, antifungal activity, anti-feeding
activity, anti-cancer activity, anxiolytic activity,
hepatoprotective activity, anti-protozoal activity,
anti-ulcer activity, post-coital anti-fertility activity,
heavy metal detoxification.
✿ Coriander seed, crushed and inhaled, will relieve
dizziness. Because of this, it was once called
‘dizzicorn’. It was among plants mentioned in the
Medical Papyrus of Thebes written in 1552 B.C.85
How To Use . . .
Fresh in meals, vinegars, oils, salts and salads.
Dandelion (Taraxacum officinale)  Dill (Anethum graveolens) 
Why It's Magical Why It's Magical
✿ Active constituents include Sesquiterpene ✿ Traditionally it is used to aid digestion. It is also
lactones (bitters): taraxinic acid (taraxacin), anti-parasitic, anti-inflammatory, antimicrobial,
tetrahydroridentin B Triterpenoids and sterols: calming and balancing.
taraxasterol, taraxerol, cycloartenol, beta-sitosterol. ✿ Active principles: essential oil with carvone,
Other: Vitamin A, Vitamin C, tannins, alkaloids, flavonoids, coumarins. Traditional uses: stomachic,
pectin, inulin, starch, potassium, beta carotene, carminitive, diuretic. Active ingredients: volatile oil
caffeic acid, flavonoids (apigenin). (carvone is the main constituent and limonene),
✿ Traditionally used as a liver tonic, blood cleanser flavanoids, furanocoumarins and coumarins.
and gall bladder tonic, kidney tonic and diuretic. ✿ Inhibition of nitric oxide (NO) and tumour necrosis
✿ Studies show antioxidant potential of dandelion on factor-alpha (TNF-alpha) production. 89
brain cells - reducing cellular degeneration.88 ✿ The essential oil extracted from the seeds of dill
✿ Involved in the protective effect against cellular is a potential source of an eco-friendly antifungal
death.88 agent.90
How To Use . . . How To Use . . .
Infusions, drinks and fresh leaves in salads and Fresh in cooking and salads, seeds and essential oils
cooking, or add it to oil and vinegars. in cooking, oils, vinegars and wines.
Echinacea (Echinacea purpurea/augustifolia)
Why It's Magical 
✿ Active constituents include polysaccharides, caffeic
acid derivatives, alkylamides essential oils and
polyacetylenes. A range of vitamins, minerals, fatty
acids, resins, glycoprotein and sterols.
✿ Main actions are immunostimulant and
immunomodulator, anti-inflammatory, antiviral,
antifungal, antioxidant, anaesthetic, apoptosis,
and chemoprevention. Clinical uses are for upper
respiratory tract infections, wound healing, herpes
infection, reducing chemotherapy side effects,
radiation associated leucopenia and recurrent
candidiasis. Also used clinically for UTI, allergies,
acne, and abscesses and to prevent exercise-
induced immunosuppression.35
✿ Prevention and management of the common cold.91
✿ Can inhibit the proliferation of parasites and at least one can reverse the pro-inflammatory activity of
Leishmania donovani.92
How To Use . . . Oils, vinegars, honey, salt, infusion, decoction. Fresh flowers can be used in salads.
111

Elderberry (Sambucus nigra) 
Why It's Magical
✿ Active constituents include e flavonoids quercetin
and rutin, anthocyanins cyanidin-3-glucoside
and cyanidin-3-sambubioside, the hemagglutinin
protein Sambucus nigra agglutinin III (SNA-III),
and cyanogenic glycosides including sambunigrin,
viburnic acid, and vitamins A and C.
✿ Immune-modulating activity in healthy
individuals and people with viral infections or
immunosuppression. Cytokine production leads to
activation of phagocyte scavengers.93
✿ Traditionally used to aid in treatment of diabetes,
stress reduction, herpes, it is antiviral, antioxidant,
immunomodulatory and antioxidant.94
✿ Improves vision, boosts immunity and improves
heart health. Bioflavonoids and other proteins in
the juice destroy the ability of cold and flu viruses
to infect a cell.95
How To Use . . .
Syrups, wines, honey, vinegar. Flowers can be used in
meals.
Fenugreek (Trigonella foenum graecum) 
Why It's Magical
✿ Active constituents include
the polysaccharide galactomannan
Saponins diosgenin, yamogenin, gitogenin,
tigogenin, and neotigogens. Mucilage, volatile oils,
and alkaloids choline and trigonelline.
✿ Main actions: hypoglycaemic, antiulcerogenic activity,
hypocholesterolaemic effect, immunostimulant
activity, anti-inflammatory and antipyretic activity,
antinociceptive effects. It also has an effect on
thyroid hormones and stimulates digestion.
✿ Clinical use: dyspepsia and loss of appetite, elevated
lipid levels, diabetes, lymphatic cleansing. Promotes lactation and to lower lipid and glucose levels.35
✿ Raises blood haemoglobin to prevent and cure anaemia.96
How To Use . . . Decoctions, cooking, infusions, sprout seeds and eat!
112
Fennel (Foeniculum vulgare) 
Why It's Magical
✿ Traditional uses saw fennel used as a carminative
to treat flatulent colic, windy colic in infants,
irritable bowel syndrome and to increase appetite.
✿ Fennel strengthens eyesight and was used for
conjunctivitis and blepharitis.
✿ Fruits benefit nausea, hiccups, shortness of breath
and wheezing. Syrup from the fresh juice was used
for chronic coughs, amenorrhoea and to increase
milk production. A gargle is used to treat mouth
and throat inflammation.
✿ Actions: carminative, spasmolytic, galactagogue,
oestrogenic, antimicrobial, expectorant.38
How To Use . . .
In cooking, roasting, salads, oils, vinegars and salts.
Seeds make infusions and decoctions.
Feverfew (Tanacetum Parthenium) 
Why It's Magical
✿ Active constituents include Sesquiterpene lactones:
parthenolides, canin, artecanin, santamarin. Flavonoid
glycosides: luteolin, tanetin, apigenin, 6-hydroxy-
flavanols. Sesquiterpenes and monoterpenes:
camphor, borneol, germacrene, and pinenes. Other:
polyacetylenes, pyrethrin, melatonin, tannins.
✿ Main actions: anti inflammatory, analgesic, anti-
spasmodic, inhibits serotonin release and binding,
inhibits platelet aggregation, mast cell stabilization.
✿ Clinical uses: prophylaxis of migraine headache, arthritic conditions, dermatology, and oncology.35
✿ Traditionally used to treat fevers, repel insects (including mosquitoes) and treat bites and stings, relieve
migraine headaches, relieve menstrual pain and treat painful joints. Coughs and colds, fevers, atonic
dyspepsia, and worm infestation.
✿ Research backs up traditional uses for migraine headache relief.97
How To Use . . . Infusions, vinegars and wines, fresh in salads, or added to drinks.
Galangal (Alpinia Galanga) 
Why It's Magical
✿ Emmenagogue, aphrodisiac, abortifacient,
carminative, antipyretic and anti-inflammatory
qualities and used in the treatment of various
diseases such as bronchitis, heart diseases,
chronic enteritis, renal calculus, diabetes,
rheumatism and kidney disorders.
✿ Gallic acid glycoside, galangoisoflavonoid,
sitosterol, galangin, alpinin, zerumbone and
kampferide have been isolated.98
How To Use . . . Oils, decoctions and salts.
Garlic (Allium sativum) 
Why It's Magical
✿ Active constituents alliin, allicin and ajoene
produce interesting pharmacological activiy. These
constituents are made available when garlic is
broken down by chewing and alliin is exposed to the
enzme alliinase.
✿ Uses approved by the German Commission E (GCE)
and World Health Organization (WHO) include: To
prevent atherosclerosis and reduce high cholesterol
in conjunction with dietary measures, and to
improve blood flow in peripheral vascular disease.
✿ Traditional uses include helping combat intestinal parasites, as it is antimicrobial and an infection fighter.
It can be used to treat respiratory, ear and throat infections, intestinal parasites, poor digestion, and is a
cardiovascular protector, blood strengthener and cleanser and prebiotic. It assists in the treament of diarrhea,
tuberculosis, and especially amebic and bacterial forms of dysentery, and inhibits the spread of infections.
Cholesterol manager, liver cleanser. Natural antibiotic used for all illness. A real cure-all.
✿ Main actions: antioxidant, inhibits platelet aggregation and antithombotic effects, stimulates fibrinolysis,
reduces serum cholesterol levels, antihypertensive activity, antimicrobial and immune enhancing activity,
antineoplastic and chemopreventative effects, antiatherosclerotic activity, hypoglycaemic activity anti-
inflammatory, hepatoprotective, enhances microcirculation, modulates cytochrome P450. Used for infections
such as tinea, vaginitis, and common cold, Helicobactor Pylori. May reduce altitude sickness and assist heavy
metal detoxification.35
How To Use . . . Cooking, oils, vinegars, salts everywhere. We love garlic!
113

Ginger (Zingiber officinale) 
Why It's Magical
✿ Active constituents include sesquiterpene
hydrocarbons, predominantly zingiberene. The
major pungent compounds in ginger, from
studies of the lipophilic rhizome extracts, have
yielded potentially active gingerols, which can be
converted to shogaols, zingerone, and paradol. The
compound 6-gingerol appears to be responsible
for its characteristic taste. Zingerone and shogaols
are found in small amounts in fresh ginger and in
larger amounts in dried or extracted products.99
✿ Main uses: antiemetic, gastrointestinal activity,
hypolipidemic, anti-inflammatory and analgesic,
anti platelet, antimicrobial antiparasitic,
antioxidant, immunomodulation and hepato-
protective. Other actions - antihistamine,
anxiolytic, antifibrotic, apoptosis, positive inotrope,
thermogenic.35
✿ Traditional uses include relief of nausea, liver
conditions, circulation, increased warming, and
relief from arthritis, travel sickness and morning
sickness.
✿ Various extracts of ginger and the ginger juice
possess anti-emetic effects against chemotherapy-
induced nausea and vomiting. Gingerol, the
active principle, is also shown to possess anti-
emetic effects in animal tests. With regard to
humans, most studies have been supportive of the
preclinical observations.100
How To Use . . .
Oils, vinegars, cooking, grated raw in salads, infusions,
decoction. This is another favourite herb.
114
Ginkgo (Ginkgo biloba) 
Why It's Magical
✿ Important constituents present in the leaves are
the terpene trilactones (i.e ginkgolides A, B, C
and J and bilbalide), many flavanol glycosides,
biflavones, proanthocyanidins, alkylphenols,
simple phenolic acids, 6-hydroxykynurenic acid,
4-0-methylpyridoxine and polyprenols.101
✿ Main actions: antioxidant, vasoregulation,
antiplatelet and anticoagulant, alters
neurotransmitters (monoamine oxidase inhibition,
serotonin, cholinergic effects, GABA receptors,
corticisterone), neuroprotective, immunostimulant,
anti inflammatory, anti-cancer.
✿ Clinical uses include dementia, memory
impairment, stroke, depression, generalized
anxiety disorder, peripheral vascular diseases,
vertigo, tinnitus and sudden deafness, macular
degeneration, glaucoma and retinopathy,
prevention of altitude sickness, premenstrual
syndrome, vitiligo, asthma, sexual dysfunction,
Parkinson’s disease. Also used for connective
tissue conditions, common allergies, reducing the
effects of radiation exposure and to prevent some
of the complications of diabetes.35
✿ We need to treat the liver then the skin in order to
be successful in curing the eyes. Ginkgo is known
as an eye health herbal. Improving and preventing
cerebrovascular insufficiencies and decreased
cognitive function associated with aging boost
circulation, especially to the brain/head area. It is
also excellent for increasing blood flow to the eyes.
102
✿ May provide a sound strategy in preventing
dementia, delaying its onset, slowing progression
or managing the symptoms of dementias. Gingko
biloba has been widely investigated for suitability
as an alternative treatment in patients with
Alzheimer’s disease.103
How To Use . . .
Oils, decoctions, infusions and vinegars.
Gotu Kola (Centella asiatica) 
Why It's Magical
✿ Traditionally used to increase circulation, as a
brain tonic, as a whole body tonic and for arthritis
and pain relief. Endurance, energy, high blood
pressure, longevity, memory, menopause, mental
fatigue, pituitary, senility.
✿ The effect of madecassoside against oxidative
stress, inhibiting cell apoptosis via protection of
mitochondria membranes.107
How To Use . . .
Fresh leaves in salads, or incorporate in infusions,
salts, honey, vinegars.
Globe Artichoke (Cynara scolymus)
Why It's Magical 
✿ Active constituents include Polyphenol
compounds, particularly caffeoylquinic acids
and flavonoids that are abundant in heads and
leaves.104
✿ Inulins as substrates for the selective growth of
beneficial gut bacteria such as bifidobacteria
and lactobacilli showed a profound benefit to gut
health.105
✿ Antioxidative potential that protects hepatocytes
from oxidative stress. Furthermore, AE reduces
cell viability and has an apoptotic activity on liver
cancer.106
✿ Increases bile flow. Used for jaundice, dyspepsia,
nausea, gout, pruritis and urinary stones.35
✿ Main actions antioxidant, hepatoprotective,
choleretic and cholagogue, diuretic, lipid
lowering.35
✿ Clinical uses include hyperlipidaemia, dyspepsia,
irritable bowel syndrome, reducing alcohol-
Hawthorne (Crataegus monogyna) 
induced hangover.35 Why It's Magical
✿ Phenolic compounds are the major bioactive
How To Use . . .
components.
In cooking, marinated in oils and vinegars.
✿ Also flavonoids, rutin, quercitin, vitexin, hyperisise,
oligomeric procyanidins including catchin and
epicatechin, triterpenes, sterols, polyphenols,
coumarins and tannins.108
✿ Cardioprotective, hypolipidaemic, hypotensive,
antioxidant, radical-scavenging and anti-
inflammatory, anti viral, may increase the exercise
tolerance of patients with congestive heart
failure109
✿ Cytoprotective by scavenging free radicals110
✿ High antioxidant activity.111
✿ Treats stress, nervousness, sleep disorders, and
assists with pain control.112
How To Use . . .
Decoctions, infusions, jams, syrups.
115
 Kaffir Lime (Citrus hystrix) 
Why It's Magical
✿ Citrus-derived flavonoids are promising
therapeutic agents to treat the dysregulation of
lipid homeostasis, metabolic disease, and its
cardiovascular complications.117
✿ Stimulating/activating effects may cause relief
from depression and stress.118
How To Use . . .
In cooking, oil, honey, salts, vinegars. Infusions. Cool
juices.
Horseradish (Armoracia rusticana) 
Why It's Magical
✿ Root contains volatile oils, glucosinolates (mustard
oil glycosides); gluconasturtiin and sinigrin
(S-glucosides); coumarins (aesculetin, scopoletin);
phenolic acids, including caffeic acid derivitives
and hydroxycinnamic acid derivatives, ascorbic
acid, asparagine, resin and peroxidase enzymes.35
✿ Traditionally used for upper respiratory and lung
infections, it has also been used for pain relief
and rheumatism. Free radical scavenger, immune
boosting. Bronchial and urinary infections, joint
and tissue inflammation, gall bladder disorders,
reducing oedema.113
✿ Circulatory stimulant, digestive stimulant, eases
nasal congestion and sinusitis.35
✿ Horseradish peroxidase and indole-3-acetic acid
and its derivatives are being researched as an
agent for use in targeted cancer therapies.114
How To Use . . .
Use it in decoctions, vinegars, salts, and in cooking.
Juniper (Juniperus communis) 
Why It's Magical
✿ Treats tuberculosis.115
✿ Antioxidant. Effective for preserving food
materials.116
✿ Traditional uses - adrenal glands, allergies,
appetite, arteriosclerosis, arthritis, baldness, bed
wetting, bee stings, bites, bladder, blood, boils,
coughs, diabetes, siuretic, dog bites, gas, hay
fever, hypoglycaemia, kidneys, lumbago, mucous,
pancreas, prostate, stomach, throat, water
retention.
How To Use . . .
Sauces, syrups, jams, honeys, salts and oils.
116
Lavender 
(Lavendula angustifolia/formerly L.officinale)
Why It's Magical
✿ Chemotherapeutic agent in cancer.119
✿ Traditional uses - sedative, antidepressive,
antimicrobial, carminative, burns, insect bites,
insect repellant, migraines, neuralgia, astringent for
cuts and bruises, strained muscles, acne, eczema,
and varicose ulcers.35
How To Use . . .
Fresh flowers in sweet treats, infusions, oils, honeys,
syrups, vinegars, salts.
Lemon Balm (Melissa officinale) 
Why It's Magical
✿ Active constituents: Flavonoids, phenolic
acid, tannins, triterpenes, essential oils, and
sesquiterpenes. These include citronellal,
euggenol, and rosmarinic acid.
✿ Rosmarinic acid was shown to be effective in
restricting the growth of Pseudomonas aeruginosa,
a bacterium associated with lung infections.120
✿ Main actions anxiolytic and sedative, antiviral,
antibacterial and antifungal, cholinergic, anti-
inflammatory, analgesic, antispasmodic. Clinical
uses - anxiety, cognitive function, Alzheimer’s
disease, insomnia, gastro conditions associated with
spasm and nervousness, herpes simplex type 1.35
✿ Antiviral, antibacterial, antifungal, anti-inflammatory, antioxidant, sedative, cardiovascular cholesterol, lipid
management. Anxiety, insomnia, stress.35
✿ Prevention and treatment of Alzheimer’s disease due to its ability to inhibit acetylcholinesterase and its
antioxidant activity.121
✿ Decreases negative moods, with significantly increased self-ratings of calmness. Additionally a significant
increase in the speed of mathematical processing, with no reduction in accuracy.122
How To Use . . . Infusions, oils, vinegars, wines, syrups, salads.
Lemon Myrtle (Backhousia citreodora)
Why It's Magical 
✿ Antimicrobial activity as an antiseptic or surface
disinfectant or for inclusion in foods as a natural
antimicrobial agent.123
✿ Citral could be proposed as antihyperlipidemic
agent in diabetes and therapeutic in obesity.124
✿ Traditional use antimicrobial for all infections,
cough, cold and flu relief.
✿ Citral has been shown to exhibit sedative, anti-
viral and anti-fungal properties. Aldehydes, and
particularly citral, have long been considered to
contain anti-tumour properties, though the few
studies carried out are inconclusive.125
How To Use . . .
In infusions, decoctions, vinegars, honey and wines.
Fresh, it is an aromatic addition to cooking.
117
Liquorice Root (Glycyrrhiza glabra)
Why It's Magical 
✿ Triterpenoid saponins, glycyrrhizin flavonoids
(isoflavanoids, liquiritin, isoliquiritin, liquiritigenin,
formononetin, glabridin and the chalcones, sterols,
polysaccharides, coumarins, amines, glucose,
sucrose, resin and volatile oils.108
✿ Main actions include: mineralocorticoid effects,
anti inflammatory, mucoprotective, anti ulcer
effects, antiviral, antibacterial, expectorant,
antitussive, antioxidant, anticancer effects,
cognitive function, hepatoprotective, antiplatelet.
✿ Clinical uses include peptic ulcer and dyspepsia,
dermatitis, viral infections, respiratory tract
infections, chronic stress, chronic fatigue
syndrome, polycystic ovary disease, preventing
diabetic complications, menopause, and weight
loss, Addison’s disease.35
✿ Antioxidant126
✿ Reduction in serum testosterone.127
How To Use . . .
Infusions, decoctions, jams, syrups, vinegars, honey.
Maca (Lepidium meyenii) 
Why It's Magical
✿ Active constituents are uridine, malic acid and
its benzoyl derivative, and the glucosinolates,
glucotropaeolin and m-methoxyglucotropaeolin.
✿ Associated with higher health status, lower rate
of fractures, and lower signs and symptoms of
chronic sickness. Associated with low body mass
index and low systolic blood pressure.
✿ Adaptive, prevention of diseases. Effects on sexual
behaviour, fertility, mood, memory, osteoporosis,
metabolism, treatment of some tumour entities.
✿ Macamides have been described as novel
compounds of maca that have not been found in
any other plant species so far.130
How To Use . . .
Smoothies and juices, added to sauces, vinegar.
118
Lotus (Nelumba nucifera) 
Why It's Magical
✿ Copper, iron, vitamin C and B in root.
✿ Provides detoxification for heavy metals.128
✿ Diarrhoea, cooling body temperature. Cramps,
bloody discharges, bleeding ulcerations, excessive
menstruation and post-birth haemorrhage.
Improved urinary frequency, premature
ejaculation, Blood cleansing. Stress relief and
fever, lower cholesterol levels, relax the smooth
muscle of the uterus. Poor digestion, digestive
inflammation, chronic diarrhoea, insomnia, and
palpitations.
✿ Active constituent catechin controls hyperglycemia
in non-insulin-dependent diabetes mellitus
through their action as insulin secretagogues.129
How To Use . . .
Cooking, salads, decoctions, infusions, oils, vinegars.
Maqui Berry (Aristotelia chilensis) 
Why It's Magical
✿ Traditionally used as an antioxidant, it’s immune
boosting, cardiovascular protecting, improves
vision and is a cure all body tonic.
✿ Research shows anti-inflammatory, analgesic and
super antioxidant activities.131
✿ Research shows phenolic compounds and vitamin
C, potentially protective against cardiovascular
disease and cancer.132
How To Use . . .
Juices, vinegars, smoothies, frozen treats, syrups, honey.
Marjoram (Origanum marjorana) 
Why It's Magical
✿ Rosmarinic acid, thymol and carvacrol that are
responsible for its anti-inflammatory, anti-bacterial,
anti-oxidant, anti-fungal and anti-viral properties.
Flavonoids, triterpenoids, sterols, Vitamin C and
Vitamin A.
✿ Volatile oils responsible for the slower progression
of food spoilage.
✿ Essential oil antioxidant and antibacterial.133
How To Use . . .
Cooking, oils, vinegars, honey, salt.
Nasturtium (Tropaeolum majus) 
Why It's Magical
✿ High in Vitamin C, the main actives are Glycoside
- glycotropaeline, a number of glycisidases, an
antibiotic substance called tromalyt. Volatile
oils, flavonoids, acids of chlorogenic acid group,
carotenoids, cucurbitacins. Proteins, amino acids,
sulphur, iron, manganese, phosphoric acid.
✿ Traditionally used for all infections. It has
antiseptic and expectorant qualities. Assists
in formation of new blood cells. Contains
antibacterial, antifungal, antiseptic, aperient,
depurative, diuretic, emmenagogue, expectorant,
laxative and stimulant qualities. Used where there
is any infection or as an immunity booster to stop
getting sick.
✿ Antimicrobial agents effective in the treatment
of infections with microorganisms with antibiotic
resistance.134
How To Use . . .
Fresh flowers in salads, vinegar, oil, in cooking, syrups
and honey.
119
Nettle (Urtica dioica)  Parsley (Petroselinum crispum) 
Why It's Magical ✿ Active constituents: volatile oil containing
✿ Rich source of quercitin, a flavonoid known to apiol, myristicin, limonene, eugenol, pinene,
inhibit the release of histamine without the side and terpinene; coumarins, including bergapten,
effects of antihistamine drugs. xanthotoxin, and psoralen; flavonoids, including
apiin, lueolin, and glycosides of apigenin and
✿ Traditionally used for prostate disease, lung luteolin; vitamins A and C. High in Iron and
conditions, anaemia, cancer, it also relieves excellent form of chlorophyll.
excessive menstrual bleeding, coughs, kidney
disease, blood poisoning, inflammation and ✿ Apigenin, effective against human breast cancer
allergies. cells that had been influenced by a certain
chemical used in hormone replacement therapy.140
✿ Anti-inflammatory suppressing cytokines in
inflammation response. Antimicrobial effect ✿ Traditionally used for kidney and menstrual
against nine agents including anti ulcer activity and problems, parsley leaves, roots and seeds are
analgesic properties. Also research is strong in valuable for urinary tract infections, kidney stones,
relief of prostate hyperplasia.135 and poor digestion, to help alkalise the body and
for arthritis and joint pain. Passion Flower 
How To Use . . . ✿ Parsley will dry up mother’s milk after birth. (Passiflora incarnate)
Infusions, decoctions, fresh baby leaves in salads.
Also add to vinegars and oil. How To Use . . . Why It's Magical
Cooking, salads, vinegars, oils, salts. ✿ Flavonoids vitexin, isovitexin, orientin, isoorientin,
Olive Leaf (Olea europea)  apigenin, kaempferol and quercetin. The indole
Why It's Magical alkaloids (mainly harman, harmaline, harmine),
glycosides, carbohydrates, amino acids,
✿ Active constituents are phenolic compounds benzopyrones, cyanogenic glycosides such as
oleuropein, hydroxytyrosol, flavonoids, squalene, gyanocardin, pyrone derivatives such as maltol
beta-carotene, alpha tocotopherol. and ethyl maltol. Two important constituents like
✿ Traditional use and evidence base for antioxidant, chrysin and tri-substituted benzoflavone moiety
antimicrobial, cardio protective, anticarcinogenic, (BZF) have been isolated.
prevention for cancer, antiinflamatory. ✿ Traditionally used as a sedative, relaxant, nervine for
Antibacterial, antiviral. Antithrombotic, stress relief, sleeplessness and digestive disorders.
antiatherogenic, antihypertensive, hypoglycemic Also for taking someone off drugs including
activity, astringent, antiseptic, antimutagenic, hypo- nicotine, tobacco and cannabis addictions.141
uricaemia, antifungal, antiviral.
✿ Mental health such as epilepsy, anxiety and
✿ Effective adjunct therapy that normalizes glucose oxidative stress.
homeostasis in individuals with diabetes.139
✿ Traditional uses - aphrodisiac, antitussive and
✿ Useful in the treatment of diarrhoea caused by antiasthmatic, cannabis, opiate and alcohol
rotavirus infection. withdrawal, neuralgia, generalized seizures,
How To Use . . . hysteria and insomnia. It has also been used to
Use it in oils, honey, salts, vinegars, decoction, and treat diarrhea, dysentery and dysmenorrhea by
infusion. acting on the nervous system.35
Oat Straw (Avena sativa)  How To Use . . .
Infusion, decoction, vinegar. Smoking therapy.
Why It's Magical
✿ Highly effective on cognitive performance in Paw Paw (Carica papaya) 
healthy people.136
Why It's Magical
✿ Traditionally used for diabetes and cardiovascular
disorders, nervous tension and stress. ✿ Benzyl glucosinolate, cancer-prevention anti-
✿ Beta-glucan is related to high excretion of bile cancer activities.142
acids thereby lowering of serum cholesterol levels. ✿ Decreases levels of total cholesterol. Shows
Helpful against coeliac disease.137 protective action by increasing the HDL
✿ Anti-tumor compound b-sitosterol and there are cholesterol level.143
some suggestions that the chances of cancer in the ✿ Prevention of degenerative diseases in ensuring
bowel may be reduced by eating oats regularly, as longevity.144
well as cancers in general.138 ✿ Digestive enzyme papain.
How To Use . . . How To Use . . .
In decoctions, vinegar, infusions. Vinegar, honey, in salads and raw foods, juice.

120 121
Peppermint (Mentha iperita) 
Why It's Magical
✿ Rosmarinic acid.
✿ Over 100 constituents have been found in
peppermint oil. The main ones are menthol, (35-
55%), menthones, isomenthone, menthyl acetate,
menthofuran and cineole.35
✿ Carminative and choleretic.
✿ The essential oil is also antibacterial and has
cooling properties.40
✿ Excellent remedy for IBS and other spasmodic
conditions of the gut.145
✿ Known for soothing the digestive tract.145
✿ Eliminates toxins from the body, cleanses the
blood.146
How To Use . . .
Infusion, vinegar, honey, salt. Sprinkled on meals and
in salads.
Rose (Rosa canina) 
Why It's Magical
✿ Active constituents include vitispirane, palmitic
acid, linoleic acid and phytol acetate, carotene and
lycopene linoleic acid, lauric acid, myristic acid.
✿ Antinflammatory and pain relieving enhancement
for rheumatoid arthritis and chronic back pain
sufferers.147
✿ High in Vitamin C, a flavonoid that works as an
antioxidant.
✿ Traditionally roses were used for, fatigue,
gastrointestinal disorders, as diuretic and
sometimes as sedative.148
✿ Rose hips also contain carotenoid pigments,
plant sterols, tocotrienols and a very high level of
anthocyanins, catechins and other polyphenolics,
known phytochemicals to protect against cancer
and cardiovascular disease (CVD).
✿ Useful in treatment of influenza-like infections,
diarrhea, and various urinary tract disorders.149
How To Use . . .
Infusions, jams, syrups, sauces, vinegars, honey.
122
Rosemary (Rosmarinus officinalis) 
Why It's Magical
✿ Active constituents include monoterpene
hydrocarbons, camphene, limonene, camphor,
borneol, cineole, linalool, and verbinol. Volatile
and aromatic components. Flavonoids include
diosmetin, diosmin, genkwanin, luteolin, hispidulin,
and apigenin.  Triterpenes oleanolic and ursolic
acids and diterpene carnosol.
✿ Traditionally improves memory, increases
alertness, relieves muscle pain and spasm,
arthritis, stimulates hair growth, and support
the circulatory and nervous systems. Used to
increase menstrual flow, increase urine flow,
and treat indigestion. It is also antimicrobial and
strengthening to the system. 150
✿ Prevent thrombosis.151
✿ Essential oil can help free radical scavenging and
toxin removal from the body plus reduce cortisol
secretions that contribute to oxidative stress.152
How To Use . . .
In roasted meals, oil, vinegar, salt.
Rose-Scented Geranium 
(Pelargonium graveolens)
Why It's Magical
✿ Gallic acid.
✿ Treating acute bronchitis, antagonize bacterial
adhesion and/or invasion of intact epithelia, thus
protecting the upper respiratory tract from bacteria
colonization and infection.153
✿ Traditionally used as antioxidant and for
hyperglycaemia, It is helpful in the prevention of
diabetic complications associated with oxidative
stress. This herb could be used as a safe
alternative antihyperglycemic drug for diabetic
patients.154
How To Use . . .
Oil, vinegar, salt, and honey. Leaves can be added to
salads.
123
Sage (Salvia officinale) 
Why It's Magical
✿ Active constituents include essential oils  cineole,
borneol, and thujone as well as tannic acid, oleic
acid, ursonic acid, ursolic acid, cornsole, cornsolic
acid, fumaric acid, chlorogenic acid, caffeic
acid, niacin, nicotinamide, flavones, flavonoid
glycosides, and estrogenic substances.
✿ Rich source of betacarotene, Vitamin C and B
complex.35
✿ Helps chemical imbalances in the brain that cause
symptoms of Alzheimer’s.155
✿ Traditionally used for memory improvement, as
a wise woman elder’s herb, for menopausal hot
flush relief, coughs, colds, flu and antimicrobial
and infection fighter.
✿ Clinical uses: antimicrobial, antioxidant, astringent,
antispasmodic, anxiolytic, reduces secretions,
dyspepsia and lack of appetite, inflammation
of mucous membranes, memory enhancement,
menopausal symptoms, asthma.35
How To Use . . .
In infusions, decoctions, vinegar, oil and in cooking.
Star Anise (Illicum verum) 
Why It's Magical
✿ Traditionally used for digestion and rheumatism.
✿ Antimicrobial, antibacterial antioxidant,
insecticidal, analgesic, sedative and convulsive
activities.
✿ Major source of shikimic acid, a primary precursor
in the pharmaceutical synthesis of anti-viral drugs
that rely on it to make anti viral medicines.
How To Use . . .
In oil, vinegar, salt, added to cooking, honey and
syrup.
St Johns Wort 
(Hypericum perforatum)
Why It's Magical
✿ Active constituents include naphathodianthrones
(including hypericin and pseudohypercin).
Flavanoids, mostly hyperocide, rutin, quercetin,
isoquercitrin, caemferol, phenolics including
hyperiforin, procyanidins, essential oil, sterols
(beta-sitosterol), vitamins C and A, xanthones and
choline.35
✿ May ease depressive symptoms. Similarly effective
as standard antidepressants; and has fewer side
effects than standard antidepressants.156
✿ Anti-inflammatory, antiviral, anti-cancer, and
antibacterial. Its major active metabolites are
hypericins, hyperforins, and melatonin.157
✿ Treatment for physical and behavioural symptoms
associated with PMS.158.
✿ Assists in smoking cessation.35
How To Use . . .
In infusion, decoction, vinegar, oil.
Tarragon (Artemisia dracunculus) 
Why It's Magical
✿ Active rutin antioxidant whose free radical-
scavanging effects help prevent oxidative damage
associated with diseases like cancer and heart
disease, and rutin is also attributed with anti-
inflammatory and blood vessel-strengthening
effects.
✿ Improves insulin action and has potential as
diabetic medicine.161
✿ Traditional use antidiabetic and hypoglycemic
activities, an appetite stimulant and mild sedative.
Antibiotic, anti microbial and great infection
fighter.
How To Use . . .
Vinegar, oil, in cooking, fresh in salads, infusion.
124
Tamarind (Tamarindus indica) 
Why It's Magical
✿ Active constituents include phenolic compounds,
cardiac glycosides mallic acid, tartaric acid, the
mucilage and pectin, arabinose, xylose, galactose,
glucose, and uronic acid.
✿ Traditionally used for cardiovascular health, liver
and gall bladder health, to break down stones in
the body, to assist with lymphatic congestion.159
✿ Antioxidant, antimicrobial, antibacterial, treatment
of diarrhoea, fever and malaria. Antinflammatory,
parasites, diabetes. Healing of skin and internal
potential for organ repair.160
How To Use . . .
Add it to salt, vinegar, cooking, honeys and oils.
Thyme (Thymus vulgaris) 
Why It's Magical
✿ Active constituents include Thymol, which is
antiseptic and anti fungal.
✿ Flavonoids, apigenin, luteolin, and saponins and
tannins. Rosmarinic acid, caffeic acid and calcium
are also found. The herb also contains bitter
principles and salicylates.
✿ Main actions: antitussive and antispasmodic
effects, antimicrobial, and antioxidant, astringent,
antihelminthic.
✿ Uses: respiratory tract infections, diarrhoea,
gastritis and dyspepsia.
✿ Traditionally used to aid labour and delivery,
promote menstruation, topically for warts and
inflamed swellings. It has also been used to treat
enuresis in children.35
✿ Traditional uses include whooping cough relief,
infections, lung conditions, and internal infections.
Sore throat relief, coughs, colds and flu relief.
✿ Anti inflammatory effects of thymol and
cavacrol are attributable to the inhibition of
inflammatory edema and leukocyte migration.162
How To Use . . .
Decoction, honey, in drinks, cooking, oil and vinegar.
Turmeric (Curcuma longa) 
Why It's Magical
✿ Active constituents: phenolic curcuminoids
(diarylheptanoids), which give turmeric the
yellow colour. The most significant curcuminoid
is curcumin (diferuloymethane). It also contains
essential oil including sesquiterpene, (e.g.
zingerberene), sesquerterpene, alcohols and
ketones, and monoterpenes. Tumeric also contains
immune stimulating polysaccharides including acid
glucans known as ukonan A, B and C.35
✿ Main actions antioxidant, NF- Kappa-B inhibition,
anti inflammatory, gastrointestinal effects,
cancer, cardiovascular effects, wound healing,
antimicrobial, psoriasis, dyspepsia / peptic ulcers,
hyerlipideamia, arthritis, chronic anterior uveitis,
oral submucosis fibrosis.35
✿ Traditional use for arthritis, pain, skin conditions,
digestion and also as super antioxidant.
How To Use . . .
Oil, vinegar, in cooking, raw in meals. We love
turmeric in almost all our food. Add to honey, salt,
and syrup.
125
Valerian (Valeriana officinale) 
Why It's Magical
✿ Active constituents that have effect on the central
nervous system are attributed to valepotriates,
their breakdown products (baldrinals), valerenic
acid, valerenal and valeranone.163
✿ Traditionally used for all conditions connected to
anxiety and psychological stress including nervous
asthma, hysterical states, excitability, fear of illness,
headaches, migraine, and stomach upset. Some
people use valerian for depression, mild tremors,
epilepsy, attention deficit-hyperactivity disorder,
and chronic fatigue syndrome. Its most famous
application is insomnia and sleep disorders. Also
known to enhance dreaming in sleep.
✿ Anxiolytic, mild sedative, hypnotic, spamolytic.
How To Use . . .
Decoction, infusion, honey and vinegar.
Vervain (Verbena officinale) 
Why It's Magical
✿ Active constituents include bitter iridoid glycosides
such as verbenin and verbenalin. Verbenin is
thought to be the constituent that stimulates
milk production in lactating women. Reputed to
block sympathetic innervation of the heart, blood
vessels, intestines, and salivary glands, leaving
an unopposed parasympathetic state in these
organs.167
✿ Traditionally used for all nervous system conditions
including stress and depression, Women’s general
tonic especially for reproductive issues. Parasites,
liver conditions, digestive tract, respiratory tract, a
great cure-all.
How To Use . . .
In salads, infusions, vinegar and honey.
126
Vanilla (Vanilla planifolia) 
Why It's Magical
✿ The active constituent Vanillin has been shown
through research to strengthen blood in a rare
blood condition, sickle cell anaemia.164
✿ Antimicrobial including Pseudomonas aeruginosa,
one of the very resistant bacteria to synthetic
drugs. Vanilla can be a potential source for
evolving newer antimicrobial compounds.165
✿ Traditionally used to ease digestive pain and assist
digestion. Stress relief and relaxing.
✿ Research shows both antioxidant and cancer-
fighting properties.166
How To Use . . .
In cooking, honey, salt, oil, drinks. Raw in salads and
sweets.
Violet (Viola odorata) 
Why It's Magical
✿ Active constituents include phenolic glycosides
such as gaultherin and salicylic acid methyl ester
(which may explain the anti inflammatory action);
volatile oils including curcumene and zingiberene;
saponins such as violin; flavonoids such as rutin
and violarutin, and lots of mucilage.
✿ Traditionally used as a lung herb, coughing and
especially to remove fluid from the lungs in all
conditions including tuberculosis. Also for liver
treatment including jaundice and gall bladder
problems. Digestive aid. Calming and soothing
violets help you sleep. Known traditionally as a
cancer cure particularly for pain relief. Also used
for depression and inflammation such as arthritis.
✿ Reduces total cholesterol and triglyceride levels.168
How To Use . . .
Used in syrup is our favourite. Use flowers in salads,
jams, honey.
Yerba Mate (Ilex paraguariensis) 
Why It's Magical
✿ Has been used in the management of obesity.170
✿ Illex paraguariensis has an anti-hyperglycaemic
potential role able to improve the diabetic
Wasabi (Wasabi japonica)  status and is probably a source of multiple
Why It's Magical hypoglycaemic compounds.171
✿ Glucosinolates. These compounds are changed by ✿ Aqueous extracts from commercial yerba mate
enzymes to the bioactive unstable isothiocyanates have potential to be used as antimicrobials in
(ITCs). These long chain ITCs are not found foods and beverages against pathogenic E. coli.172
in other plants.  ITCs are effective agents for ✿ Leaves are traditionally used for their stimulant,
inflammation based on their rapid action and the antioxidant, antimicrobial, and diuretic activity,
low levels needed.169 presenting as principal components polyphenolic
✿ The active compound of Wasabia japonica compounds.173
responsible for growth-suppression of breast ✿ Traditional uses: asthma, bladder, blood
cancer and melanoma has been identified as purifier, bronchitis, bruises, colds, coughs, fever,
6MITC. This same compound has now been headache, hemorrhage, insect bites, laryngitis,
identified as being useful in the treatment of Type lungs, mouthwash, mucous, rheumatism, sprains,
2 diabetes. wounds.
How To Use . . . How To Use . . .
Vinegar, salt, decoction, cooking and garnish. Infusion, decoction, vinegar, oil, salt and honey.
127
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