Contents

Introduction____________________________________________________________9
Caution! ___________________________________________________________12

Chapter 1. My 30 Must-have Herbs ________________________________15

Aloe vera __________________________________________________________18
Ashwagandha ____________________________________________________ 20
Astragalus ________________________________________________________ 22
Basil (holy basil) __________________________________________________ 24
Calendula ________________________________________________________ 26
Chamomile, German ____________________________________________ 28
Comfrey _________________________________________________________ 32
Echinacea ________________________________________________________ 36
Elecampane ______________________________________________________ 38
Fennel ____________________________________________________________ 40
Feverfew _________________________________________________________ 42
Goldenrod, European ____________________________________________ 44
Gotu kola ________________________________________________________ 46
Heartsease _______________________________________________________ 48
Hoheria __________________________________________________________ 50
Hyssop ___________________________________________________________ 52
Lemon balm _____________________________________________________ 54
Lemon myrtle ____________________________________________________ 56
Moringa __________________________________________________________ 60
Mullein ___________________________________________________________ 62
Peppermint ______________________________________________________ 64
Raspberry leaf ___________________________________________________ 66
Rosemary ________________________________________________________ 68
Sage ______________________________________________________________ 70
Skullcap __________________________________________________________ 72
Soapwort _________________________________________________________74
Stevia _____________________________________________________________76
Sweet violet _____________________________________________________ 78
Thyme ___________________________________________________________ 80
Yarrow ___________________________________________________________ 82
Chapter 2. Making Herbal Remedies: The Basics ������������� 85
Equipment _______________________________________________________ 86
Harvesting herbs ________________________________________________ 86
Extracting the medicinal properties _____________________________91
Honey: raw, processed or mānuka? ____________________________ 103

Chapter 3. Restore and Revitalise _______________________________ 105

Oatstraw ________________________________________________________ 107
Stinging nettle __________________________________________________ 108
Cleavers _________________________________________________________ 111
Chickweed _______________________________________________________113
Turmeric and galangal ___________________________________________113
Ginseng __________________________________________________________116
Vervain ___________________________________________________________117
Gotu kola and ashwagandha ____________________________________117
Rosemary _______________________________________________________ 120
Herbs for the love department ________________________________ 120

Chapter 4. Herbs for Relaxation _________________________________ 125

Nervines to the rescue _________________________________________ 127
Herbs for de-stressing _________________________________________ 128
Herbs for sleep _________________________________________________ 143

Chapter 5. Herbs for Gut Health _________________________________ 155

Anti-inflammatory herbs _______________________________________ 157
Demulcent herbs _______________________________________________ 162
Digestion and detoxification ___________________________________ 163
Bitters ___________________________________________________________ 168
Minding your microbiome _______________________________________171
Diarrhoea and constipation ____________________________________ 173

Chapter 6. Easing Respiratory Ailments ���������������������� 177

Three of the best _______________________________________________ 179
Coughs and sore throats ________________________________________191
Stuffed nose and sinuses ______________________________________200

Chapter 7. Herbs in the Kitchen __________________________________205

Vitamin and mineral content ___________________________________207
Herb mixes _______________________________________________________211
Herbal stocks ___________________________________________________220
Herbal vinegars _________________________________________________220
 Champion chutneys ____________________________________________222
Sauces and creams ____________________________________________225
Herbs in desserts _______________________________________________229

Chapter 8. First Aid ________________________________________________233

Stop the bleeding ______________________________________________235
Muscle aches ___________________________________________________236
Mild burns ______________________________________________________237
Rashes and itchy bites _________________________________________ 241
Headaches and earaches ______________________________________248
Sprains, strains and bruises ____________________________________250
Itchy eyes _______________________________________________________252
Mouth ulcers ___________________________________________________252

Chapter 9. Enhancing Beauty _____________________________________255

Basic ingredients to prolong shelf life _________________________258
Carrier oils ______________________________________________________259
Facial treatments _______________________________________________260
Creams _________________________________________________________ 267
Lip balms _______________________________________________________270
Shampoos ______________________________________________________ 272
Talcum powder _________________________________________________273
Perfumes _______________________________________________________273

Chapter 10. Cleaning Products ___________________________________ 277

Cleaning essentials _____________________________________________ 279
Citrus peel and herb powders _________________________________ 281
House cleaning _________________________________________________283
In the laundry ___________________________________________________286
In the bathroom ________________________________________________289
Other ___________________________________________________________293

Medical Warnings __________________________________________________299

Acknowledgements_________________________________________________303
Photography Credits____________________________________________303

Notes __________________________________________________________________304

Index __________________________________________________________________308
Intro duction
 10
The Everyday Herbalist

A herb, botanically speaking, is any

plant that lacks the woody tissue that
is characteristic of shrubs or trees.
But a herb can also be described as
a plant that’s used medicinally, or
for the flavour it imparts to food.
You might not think of garlic as a
herb, but in fact it’s a very useful
antimicrobial, acting against viruses,
fungi, parasites and unwanted bacteria.
 11

Introduction
oringa, for example, is a deciduous tree with an incredibly
high nutrient value. Nicknamed ‘miracle tree’, it also acts
as a neuroprotective agent, protecting the central nervous
system from injury due to acute neurodegenerative
disorders (e.g. stroke) and also chronic conditions (e.g. dementia, epilepsy,
Alzheimer’s and Parkinson’s). It is well known for its anti-inflammatory and
antioxidant properties which help to inhibit oxidative stress, an imbalance
between cell-damaging free radicals and antioxidants, which can lead to
such diseases.
The leaves from the raspberry bush are frequently employed for their
ability to ease childbirth: taken as a uterine tonic, or steeped and drunk
like regular tea, to ease labour and prevent complications such as excessive
bleeding after birth.
The New Zealand endemic kawakawa contains compounds that help to
reduce inflammation, skin infections and pain. When applied to the skin
in the form of a cream or salve, it’s incredibly soothing and a champion at
reducing redness and itchiness.
I became interested in herbs as a child around the age of 10 when my
family and I visited a herb farm somewhere in Aotearoa. My memory is
fuzzy on where exactly it was, but I distinctly remember being fascinated
by the groupings of plants. (There was a gypsy caravan there too, with which
I was greatly enamoured.) There was a section of herbs for headaches, one
for first aid, one for coughs and colds, and others for various other ailments,
plus one for beauty.
I was likely more interested in the last one, but I remember being hugely
impressed that a herb could be grown in the garden and used to treat
a headache. We left there with a newly purchased herb book and I pored
over that avidly, intrigued at the prospect of making my own shampoos and
lotions from herbs, and later how to use herbs for first aid.
In my teens I progressed to experimental beauty formulations. I brewed
and blended all manner of herbal concoctions to slather onto my face. In my
bedroom-cum-science lab I churned out amateur lip balms, toners and face
scrubs. I recall a thyme, beetroot (for colour) and glycerine lip tint that did a
fairly good impersonation of a Nivea strawberry lip gloss. (Except it tasted like
beetroot.) I made herbal creams and ointments, in my early days referring to
the newsletters of the Herb Federation of New Zealand for advice.
 12
The Everyday Herbalist

I now make my own ointment and cream formulas with herbs that I know
will benefit the skin, whether it be for acne, rashes, cuts, wounds or wrinkles.
My interest in herbs peaked in the early 2000s when I was editing the
Weekend Gardener magazine. I developed a bleeding stomach, unbeknownst
to me, and eventually ended up in hospital with dangerously low iron and
haemoglobin levels. I had blood pumped back into me and was given some
nice red pills to bring my haemoglobin back up to where it should be. Except
they didn’t seem to work, and they made me nauseous.
So I googled natural remedies and found that parsley, a veritable wonder
herb, is high in virtually all vitamins and minerals, including iron. I began
to consume it on a daily basis, along with chamomile tea, which helped to
reduce the inflammation in my gut, and soon enough my iron levels began
to rise. That was revolutionary for me, and since then I’ve been a convert to
the magic of herbal medicine.
I went on to study herbal medicine formally and I’ve been fortunate to
meet many amazing herbalists and herb enthusiasts along the way. I edited
the quarterly journal of the Herb Federation of New Zealand for seven years
and went on to write a herb column in New Zealand Gardener magazine for
over a decade.
It seems only natural now to go one step further and put my thoughts
and formulations down in a book. I hope that my narrative will encourage
you, too, to dip your feet in the world of natural medicine. If nothing
else, perhaps you can try your hand at making a lip tint or two — I can
recommend a thyme, beetroot and glycerine lip tint. (Except that it does
taste of beetroot . . .)

Caution!

Herbs, just like prescribed medications, can be dangerous — or at the very

least produce unwanted side effects. If a herb is potent enough to produce a
positive effect, such as reduce cholesterol or anxiety, it is strong enough to
do other things.
Some herbs interact with prescription medications (e.g. chamomile,
ginkgo, American ginseng, bilberry, cranberry, garlic, ginger, turmeric
and St John’s wort can interfere with blood-thinners such as warfarin).
 13

Introduction
Some may increase the effects of prescription antidepressants (e.g. hops,
passionflower, valerian).
There is a list at the end of this book (see page 299) of known medical
risks associated with the herbs mentioned. It’s important to research not
just the benefits of a herb but also any known side effects before use, in
order to avoid adverse reactions. Don’t assume that because it’s natural, it is
safe. Always consult a qualified health practitioner before embarking on any
course of herbal treatment, especially if you have chronic health problems,
you take prescribed medications, or you are pregnant or breastfeeding. Most
herbs are safe for children as long as the dose is reduced accordingly. Again,
do your research. I have mentioned throughout this text where caution is
advised.
 CHAPTER 1.

My 30 Must-
have Herbs
 16
The Everyday Herbalist

When I first moved into my home more

than 20 years ago I wanted to plant
it all — herbs, vegetables, fruit trees
and flowers. But I soon realised that
something had to give. No matter how
hard I tried, I simply could not squeeze
every plant I wanted into my postage-
stamp-sized garden.

So I opted for herbs — all the herbs I

could possibly find and plant (and not
kill). Well, some I did kill, but others
thrived. Over the years I learned which
herbs I liked to use and were worth
growing, and which just were not worth
the effort. I’ve ended up with a list of 30
must-have plants. Actually, I really have
around 60, but space doesn’t allow me to
include them all here. These are some of
my favourites.

I encourage you to try growing your own.

You’ll soon come up with your own list
of favourites.
 17

My 30 Must-have Herbs
 18
The Everyday Herbalist

Aloe vera
Aloe vera
Tender perennial
PARTS USED: Leaves

Aloe vera is used in its raw form to treat burns, bites, blisters, cuts, ulcers,
inflammation, rashes, eczema and psoriasis. The gel within the plant’s
fleshy leaves contains enzymes that deactivate bradykinin, the chemical
messenger responsible for transmitting pain signals through the nerves.
Other compounds in the leaves include salicylates, which can help relieve
inflammation and pain, and magnesium lactate, which has anti-inflammatory
and antioxidant properties. The gel is also antibacterial and antifungal,
and speeds up wound healing, promoting cell and tissue regeneration. A
systematic review of 23 trials found that aloe vera reduced the healing time
of first- and second-degree burns by nine days compared with conventional
medicine.1

GROW : Aloe vera practically thrives on neglect, but it does need a frost-free
environment and full sun. Grow it indoors on a sunny windowsill if frosts
visit your area. The soil should be free-draining, so add gravel if necessary
to enhance the drainage.

USE : It’s very easy to use aloe vera: just slice open a leaf and rub the gel onto
minor burns, including sunburn, and cuts. When it’s exposed to oxygen the
gel oxidises (the same way an apple goes brown when you cut it) and loses
its potency, so use the gel within 2–4 hours after cutting. For a small cut or
burn, just cut off as much leaf as you need. If you have some unused leaf left
over, wrap it in clingfilm and store in the refrigerator. When you come to use
it again, cut off and discard the very end.
The active constituents are higher in mature plants, so use leaves from a
plant that is at least three years old.

SAFETY : Aloe vera can cause an allergic reaction on the skin. Although it
can be taken internally, I do not recommend that you prepare your own.
The exudate from a cut leaf contains highly laxative properties, and the
commercial preparations have had the laxative constituents removed.
 19

My 30 Must-have Herbs
 20
The Everyday Herbalist

Ashwagandha
Withania somnifera
Tender perennial
PARTS USED: Roots

It may look unassuming, but Withania somnifera is one of the most revered
herbs in Ayurvedic medicine. The roots have been used for thousands of years
to enhance energy and help the body cope with stress, and improve sleep.
Ashwaganda is anti-inflammatory and antioxidant, and is also thought to be pro­
tective against arthritis and cancer. It is also said to have an aphrodisiac effect.

GROW : Ashwagandha is an evergreen shrub that grows 30–60 cm high. It’s

frost tender so in cooler climates it can be grown in containers and moved into
shelter over winter. It likes full sun in a hot location, and a free-draining, sandy
soil. If your soil is clayey, grow your ashwagandha in a raised bed or in mounds.
A dry soil with a little added fertiliser produces the best medicinal roots.
Sow seeds in pots or trays in late winter or early spring under cover (a
warm greenhouse or sheltered patio). The seed needs light to germinate,
so cover only lightly with sand. About 10 weeks after sowing, plants can be
potted up to grow on, or planted outdoors in a warm, frost-free spot.

USE : The dried roots can be boiled to make tea, or used in a tincture. Harvest the
roots after 1–3 years. The longer you leave them, the bigger the roots and greater
the yield. After 3 years they lose some of their potency. The time to harvest is
when the papery husks surrounding the berries (which look somewhat like cape
gooseberries) turn brown, in autumn. The berries are edible but they’re not very
tasty. They are useful, however, for the seeds inside, which can be resown.
To harvest the roots, use a fork and gently lift the plant. Remove the
root ball from the crown of the plant with a sharp knife. Wash thoroughly
to remove the soil, cutting pieces off and washing again if necessary. Then
cut into small pieces (3–4 cm long) and dry on a screening rack or in a food
dehydrator. When completely dry, store in an airtight container.

SAFETY : Ashwagandha should not be used by women who are pregnant

or breastfeeding. It may enhance the effects of central nervous system
depressants such as prescription sleep medications.
 21

My 30 Must-have Herbs
 22
The Everyday Herbalist

Astragalus
Astragalus membranaceus
Hardy perennial
PARTS USED: Roots

Astragalus is one of the most popular herbs in traditional Chinese medicine.

It’s used for a variety of purposes, including restoring and balancing the
body’s immune system. It’s anti-inflammatory and antioxidant, lowers
blood glucose and lipid levels, helps the body fight cancer and protects
the liver from damage. Pharmacological research indicates it can increase
telomerase activity.2 Telomerase is an enzyme that elongates the telomeres
of chromosomes. In a nutshell, longer telomeres are good; shorter telomeres
are associated with ageing. Thus astragalus is classed as anti-ageing.

GROW : Astragalus dies back in winter but reappears in spring. The plants
have light green leaves on sprawling stems that can grow 1.5 metres high.
The seeds have a hard coat, so it’s common practice to scarify them — rub
the coating with fine-grade sandpaper — for better germination. Then soak
them in cool water overnight before sowing.
Sow in pots or trays for transplanting at around 12 weeks. Plant in full
sun in free-draining, sandy soil. The biggest reason for this plant’s demise is
overwatering. As astragalus belongs to the legume family (Fabaceae), use of
fertiliser is not recommended.

USE : After four years of growth, harvest the roots in late autumn when the
plant is dormant. The tap roots grow 90–120 cm deep, so careful digging is
required or they’ll snap off.
I throw chopped astragalus root (8–10 pieces about 3–4 cm long) into many
dishes I make, in particular broth, which can then be added to soups and
casseroles. It’s truly a great immune booster, so I use it mostly for its immune-
enhancing properties; but if it makes me live longer too, I’m good with that.

SAFETY : Astragalus should not be used by women who are pregnant or

breastfeeding. It should not be consumed by anyone suffering from an acute
infection, or anyone taking immunosuppressant or blood-thinning drugs.