by Nicole Johnson, MFA, CHHC | Health and Wellness, Immune Health, Nutrition, Recipes
The Master Tonic: Your Homemade Antiviral, Antibacterial, Anti-Inflammatory Powerhouse.
Now is the time to make this simple but powerful antiviral, antibacterial, anti-inflammatory remedy for the coming cold and flu season. It is known most commonly by the name “Master Tonic” and it is very easy to make.
This homemade medicine is an anti-bacterial, anti-viral, anti-fungal and anti-parasitic remedy that you can make in your own kitchen. We made it this month so that we are ready to keep our immune system strong when the season (and weather) changes.
This works as a preventative ally, keeping your immune system strong and it also works to help rally your immune system if a cold or flu strikes.
Remember: It’s best to use fresh,organic ingredients whenever possible. Especially, when making medicine.
Below are the health benefits of each ingredient. You will find the recipe at the bottom of the page.
The Health Benefits of Horseradish Root
- Antibacterial
- Antiviral
- A natural Antibiotic
- Anti-parasitic
- Anti-anemic
- Helps relieve bronchitis and cough
- Strengthens the immune system
- Stimulates the production of white blood cells
- High levels Vitamin C
The Health Benefits of Garlic
Best used in its raw or fermented form
- Natural Antibiotic
- Anti-fungal
- Anti-inflammatory
- Antioxidant
- Rich in phytoncides-such as allicin – helping cure infections at a faster rate.
It’s best to chop the garlic and wait 15 minutes prior to utilizing/ eating/ cooking. This allows the health-giving enzyme reaction of garlic to occur.
The Health Benefits of Tumeric Root
Curcumin is an incredible compound found in turmeric. It works synergistically with Black pepper which increases it’s bioavailability in the blood.
- anti-inflammatory
- Antibiotic
- Anti-inflammatory
- Antiviral- helps fight influenza
- Protects the immune system
Curcumin has become popular and effective anti-inflammatory but even more so it has played an important supportive role in the treatment of cancer
The Health Benefits of Ginger Root
Ginger is a widely recognized medicinal root across many cultures for thousands of years.
- Powerful Anti- inflammatiory
- Reduces pain
- Helps alleviate gastrointestinal distress
- Helps eliminate intestinal gas
- Soothes the intestinal tract
- Recent studies have shown promising reports of Ginger’s anti-cancer properties
The Health Benefits of Onion
- Sulfur-rich assisting the body to detoxify
- Anti-carcenogenic
- Heart disease prevention
- Immune bosting
- DNA protection
The Health Benefits of Hot Peppers
- Rich in capsaicin which protects cells against cancer
- Regulate blood sugar
- Anti-Inflammatory
- Stimulate blood flow – helps relieve congestion associated with cold and sinus infections.
In this recipe we’ve used Jalepeño peppers because they were growing in our garden. However, Unripe green habaneros contain more Vitamin C than a serving of citrus fruit.
The Health Benefits of Raw Apple Cider Vinegar
- Antioxidant
- Antimicrobial
- Probiotic -rich promoting a healthy intestinal tract
- Boosts the immune system
Master Tonic
Make this Anti-Viral, Anti-bacterial tonic for home use.
- 1 Part Fresh Horseradish Root ( )
- 1 Part Fresh Garlic ( diced)
- 1 Part Fresh Tumeric Root (or powdered turmeric if not available) ( )
- 1 Part Fresh Ginger Root
- 1 Part Onions (chopped then add to food processor)
- 1 Part Hot Peppers (jalapeño or other) (diced with gloves on)
- 1-2 Parts Raw Unfiltered Apple Cider Vinegar
- 9 grinds Fresh Ground Pepper (works synergistically with tumeric)
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Grate, dice or add to food processor each ingredient at a time and add to jar.
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Fill mason jars of your choice 3/4 of the way full.
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Add in Apple Cider Vinegar to the top.
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Cover with lids (if using metal lids add parchment paper so the vinegar does not react with the metal lids.
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Store in a place out of the sun. Shaking gently once per day for two weeks, and then filter the Master Tonic mixture through a clean piece of cheese cloth or other, bottle and label.
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Can be stored in the pantry indefinitely.
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Take 1 or 2 ounces a day during cold and flu season, You can add raw organic honey if desired. Swish and then swallow. Don’t dilute with water.
The dosage for the Master Tonic is 1 or 2 ounces, two or more times daily.
For an infection, 1 or 2 ounces taken 5-6 times a day will be suffcient. It can be used during pregnancies, is safe for children (use smaller dosesand maybe a dropper full with added honey). This is a non-toxic food.
by Nicole Johnson, MFA, CHHC | Nutrition, Recipes
Nettles Pesto
Nettles, a spring food are incredibly healthy and nourishing. This is my favorite way (so far) to get my nettles on. You can easily adapt this recipe to basil if you’re cleansing during a time without Nettles.
Ingredients
1 bunch of fresh Nettles
1⁄2 C pine nuts (if you can’t tolerate pine nuts try almonds, walnuts or cashews)
2-3 cloves garlic (chopped)
Olive oil (best to do this by sight, but start with 1/8-1/4 C)
Salt to taste.
Instructions
- Use tongs to handle Nettles, they will sting you until blanched!
- Bring a pot of filtered water to boil enough to submerge the bunch ofnettles you have.
- Rinse the Nettles- using tongs- in a bowl with cold water and gentlyagitate to clean off dirt, drain, repeat 2 more times.
- When water is hot or boiling places nettles – using tongs- into thewater and push around until the color changes – and they begin to brighten and plump – just a few seconds.
- Remove by pouring water into a mesh strainer or colander sitting overa bowl – so you can capture the water. Set aside this Nettles water and drink as a hot tea. Drink it plain or add some mint to it.
- Place nettles, garlic, pine nuts, (basil and/or mint if desired) and someoil into a food processor (or Vita mix)
- Add more oil for desired consistency, add salt to taste
Serve with zucchini or spaghetti squash pasta. Dip veggies into it; serve over
roasted cauliflower, or with anything, really.
by Chad Johnson, MS, L.Ac | Nutrition, Prevention
Olive Oil
Olive oil is beneficial for many reasons. Researchers now know that this oil contains the antioxidants called polyphenols, which can help prevent age-related diseases. In recent years, there has been much controversy over imported olive oil. In our household we use Zoe olive oil and enjoy very much. It’s important to remember not to cook on high heat with Olive Oil as that creates free radicals. Instead, we use it in a salad dressing. (We cook with Ghee or Coconut oil, but that’s for another post)
Fish
Fish like wild caught salmon are a no-brainer. They are packed with omega-3 fatty acids, which help regulate cholesterol levels and can improve heart health, which become increasingly important to take care of as we age.
Nuts
Nuts like almonds are packed with vitamins and minerals, as well as antioxidants and other nutrients that help fight aging. Those who incorporate nuts into their diet are shown to potentially add years on to their lives. Nuts are a great way to also get more protein into your diet and keep you energized.
Dark Chocolate
Quality dark chocolate not only tastes good but can also be great for your health. Cocoa is packed with flavonoids that are good for heart disease and promote healthy blood vessels. Add a little dark chocolate into your diet to help lower your risk of high blood pressure, type 2 diabetes, kidney disease and dementia.
Blueberries
Blueberries are known for their high amount of antioxidant properties. These berries can help inflammation and age-related deficiencies such as memory loss and motor function.
Avocado
Avocado is filled with omega-3s and vitamin E, which prove to have many health benefits. If you are fighting aging skin, avocado is your go-to food for rejuvenating your skin as well as stronger nails and hair.
by Chad Johnson, MS, L.Ac | Nutrition, Recipes
We use this on all the fresh salad greens we eat each day.
This is more a method than a recipe — good luck!
- 1 part extra virgin Olive Oil
- 1/2 part Lime juice (or raw apple cider vinegar for a different taste but added health benefits)
- a few pinches of garlic granules to taste
- 1/8 part raw honey
- a few pinches of Celtic or Himalaya sea salt to taste
- Whisk all ingredients together
Famous Chef method of Dressing a Salad:
- Add to bottom of salad bowl
- Add salad next
- Toss to coat
- Enjoy a generous helping of salad
by Chad Johnson, MS, L.Ac | Immune Health, Nutrition, Pain Management
Fish
Fish are full of omega-3 fatty acids, which work as a natural anti-inflammatory. Some of the best fish to consume include salmon, tuna, mackerel and herring, which are all rich in omega-3s. The recommended weekly amount is around six to eight ounces of fish. Of course, be careful to choose fish that have been sustainably caught in cleaner waters.
Oil
Healthy oils like extra virgin olive oil, avocado and safflower oils are packed with healthy fats and anti-inflammatory properties.
Broccoli
Because it contains sulforaphane, broccoli has been shown to slow and prevent the progression of osteoarthritis. Broccoli is rich in vitamin K, C and calcium, which is known to help strengthen bones.
Green Tea
Green tea has many health benefits, one including reducing pain of arthritis. The tea is full of antioxidants that work to lower inflammation and the disintegration of cartilage.
Citrus Fruits
Fruits like oranges, limes and grapefruits are very acidic and full of vitamin C. Vitamin C can help aid healthy joints for those with arthritis and work as an anti-inflammatory.
Beans
Beans are beneficial for many reasons. They are a great alternative to meat for protein and are rich in folic acid, magnesium, iron, zinc and potassium. Red beans, kidney beans and pinto beans are known to improve muscle health and the heart and immune system.
Having a natural and well-rounded diet is a part of any healthy lifestyle, but can be especially beneficial for arthritis and chronic pain.
From a Chinese Medicine perspective, now is the best time to eat watermelon. In the most yang part of the year, summer, melon is most yin and helps your body maintain an appropriate temperature. Proper nutrition and self care are the best form of preventative medicine.
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