Vol 1 working draft. 37 herb entries, 8 chapters, 8 recipe interstitials, intro, indexes, glossary. Stand-in icons throughout — Almanac expansion is the to-do. Facts are research-level and need a herbalist or doctor pass before print. Recipes are pulled live from the existing tarebulkfoods.com library.
Tare Almanac · Volume One
Herbal Wellness
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Medicinal herbs from the apothecary wall. What they do, how to take them.
Tare Bulk Foods
Tare Almanac
Volume One
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Herbal Wellness
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Thirty-nine medicinal herbs, organized by the symptoms a shopper actually walks in asking about.
Introductioni
A note before you start
How to use this book.
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This is the herb half of Tare's apothecary wall, written down. Every entry is for a herb we keep in bulk bins or jars in the store. Bring your own container, scoop what you need, and the entry tells you what to do with it.
The book is organized by symptom, not by botany. People do not walk in asking for an Asteraceae or a Lamiaceae. They walk in saying they cannot sleep, or their stomach is off, or they want something for their immune system going into winter. So that is how the chapters run.
Inside each entry
Common name and Latin name. The Latin name is the one to search if you want to read further.
A lead paragraph. What the herb is and what it tastes like.
Three sections. What it is for, how to take it, when to skip it.
A panel on the right. Taste, what it pairs with, daily dose, and three ways people typically use it.
A short note. A reminder that this is reference, not medical advice.
At the back of every chapter is a real recipe from our recipe library that uses the herbs in that chapter. They are the recipes we already publish at tarebulkfoods.com, gathered here so you do not need to look them up.
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Tare Almanac · Volume Onei
Introductionii
A note from the owners
Our philosophy on herbs and natural remedies.
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At Tare Bulk Foods, we believe in the power of plants and draw inspiration from ancient wisdom and generations of traditional knowledge. Herbs have been used by cultures worldwide for thousands of years, valued for their potential to support wellness and connection to the natural world.
While we are excited to share these products, we are not medical professionals, nor are our herbs intended to diagnose, treat, or cure any condition.
In today's world, it is common to find conflicting information on herbal safety, often because high-potency extracts tested on animals have led to alarmist conclusions that we believe overlook traditional and anecdotal evidence. We encourage our customers to become their own advocates for wellness, using critical thinking, research, and consulting with healthcare providers when incorporating herbs, especially for those who are pregnant, nursing, or on medications.
We invite you to explore these products with an open mind and a discerning approach, trusting in your own relationship with nature. We have books and resources to guide you, and we are always here to answer questions.
Informed choice is essential: the best understanding of your body is held by you, and, if needed, your healthcare provider. At Tare Bulk Foods, we are here to support you on your journey to health, and we respect each person's unique path toward it.
Mitchell & Amelia Wilson
Owners, Tare Bulk Foods
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Tare Almanac · Volume Oneii
Tare Almanac · Volume OneSleep & Calm
01
Chapter 01 of Eight
Sleep & Calm
The shelf people reach for at the end of the day. Mild sedatives, nervines, and a flower that has been brewed into a bedtime cup for a thousand years.
In this chapter
ChamomileMatricaria recutita2
Valerian RootValeriana officinalis2
Lavender FlowersLavandula angustifolia3
Lemon Balm LeafMelissa officinalis3
SkullcapScutellaria lateriflora4
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Tare Almanac · Volume One1
Volume One · Sleep & CalmPage 2
Flower · Bedtime tea
Chamomile
Matricaria recutita
The daisy of the apothecary. Small dried flower heads that brew into a pale gold, apple-sweet tea. Calming, gentle, and the first thing most people meet on the herbal shelf.
What it's for.
Mild sleep support, jangled nerves, an upset stomach after a heavy meal. Traditional research and modern studies both point to mild sedative and anti-spasmodic effects. Gentle enough for daily use.
How to take it.
One to two teaspoons of dried flowers per cup, steeped covered for five to ten minutes. Cover matters here: the volatile oils that do the work are the ones that would otherwise steam off.
When to skip it.
Skip if you have a serious ragweed allergy. Chamomile is in the same family and can cross-react.
Root · Strong sedative
Valerian Root
Valeriana officinalis
The heaviest hitter on the calming shelf. Earthy, pungent, polarizing in smell. People either love it or stash it in a sealed jar.
What it's for.
Trouble falling asleep. Anxious tension at the end of the day. Modern research shows valerian binds to GABA receptors, the same system most prescription sleep aids target, just gentler.
How to take it.
One to two teaspoons of dried root in a cup of hot water, steeped fifteen minutes. Take thirty to sixty minutes before bed. Capsules avoid the smell.
When to skip it.
Skip if combining with prescription sedatives, anti-anxiety meds, or alcohol. Can cause morning grogginess at higher doses.
The smell does most of the work. Wild-crafted buds that scent a room, a sachet, or a small cup of tea.
What it's for.
Tension headaches, restless evenings, the buzzing-brain version of insomnia. The research that exists points to anxiolytic effects from the inhaled essential oil more than from internal use.
How to take it.
Use sparingly in tea, half a teaspoon per cup, or it turns soapy. A small muslin bag in the pillow is a different and effective use.
When to skip it.
Hold off internally during pregnancy without checking with a midwife. The essential oil should never be taken internally undiluted.
Leaf · Mood lifter
Lemon Balm Leaf
Melissa officinalis
A mint family cousin that smells like lemon zest when you crush a fresh leaf. Mild, sunny, and easy to drink any time of day.
What it's for.
A low-key mood lifter and digestive aid. Studies suggest mild anti-anxiety and cognitive-calming effects. Gentle enough that it shows up in a lot of bedtime blends.
How to take it.
One to two tablespoons of dried leaf per cup, ten minutes covered. Drinkable hot or iced. Tastes better fresh than dried, if you can grow it.
When to skip it.
In large amounts it may lower thyroid hormone activity. Talk to a doctor if you take thyroid medication.
A traditional American nervine. The herb herbalists reach for when the body is fine but the mind will not stop running.
What it's for.
Mental restlessness, tension headaches, the kind of insomnia where you cannot turn the thinking off. Long traditional use; modern research is preliminary.
How to take it.
One to two teaspoons dried per cup, ten minutes covered. Bitter, so often blended with mint or lemon balm. Tincture form is more common for stronger effect.
When to skip it.
Do not confuse this with Chinese Skullcap (Scutellaria baicalensis), which is a different plant with different uses. Skip in pregnancy.
This is one of the prettiest teas you will ever make. Calendula petals bloom open in hot water, turning your cup a beautiful golden color, while chamomile adds its familiar, apple-like sweetness. Both herbs have been used for centuries in traditional herbalism for their soothing, calming properties. It is a gentle, everyday tea that looks as good as it tastes.
Ingredients
1 tbsp calendula
1 tbsp chamomile flowers
2 cups boiling water
1 to 2 tsp Duck River honey
*Bolded ingredients are products we typically carry at Tare Bulk Foods.
Directions
Place the calendula and chamomile flowers in a tea infuser or teapot.
Pour the boiling water over the herbs and cover.
Steep for 8 to 10 minutes.
Strain into your favorite clear mug (so you can appreciate the golden color) and stir in honey to taste.
Notes
Calendula has a very mild, slightly peppery flavor that pairs beautifully with chamomile's sweetness.
This tea is gentle enough to drink 2 to 3 times per day.
Try adding a few lavender flowers for an even more aromatic and calming blend.
Adaptogens are slow herbs. You take them for weeks, not nights. The shelf for the long-running stuff: deadlines, recovery, feeling spread thin.
In this chapter
AshwagandhaWithania somnifera7
Holy Basil (Tulsi)Ocimum tenuiflorum7
Maca PowderLepidium meyenii8
Bee PollenApis mellifera8
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Tare Almanac · Volume One6
Volume One · Stress, Mood & AdaptogensPage 7
Adaptogen · Bedtime root
Ashwagandha
Withania somnifera
A nightshade-family root from India, traditionally taken at day's end to take the edge off a long one. Earthy, best stirred into something warm rather than steeped alone.
What it's for.
Long-running stress, restless sleep, low-grade muscle fatigue. The traditional Ayurvedic frame is rasayana, a "rejuvenative" taken daily for weeks. Research focuses on cortisol regulation and perceived stress, with reasonable but not overwhelming evidence.
How to take it.
Half a teaspoon of powder in warm milk of choice with honey and cinnamon. Or take it as a capsule. The whole root, simmered twenty minutes, makes a stronger and earthier cup.
When to skip it.
Avoid in pregnancy, with hyperthyroid conditions, or alongside sedatives. It is a nightshade, so anyone with sensitivities should be cautious.
Adaptogen · Daily tonic
Holy Basil (Tulsi)
Ocimum tenuiflorum
A cousin of culinary basil with a peppery, clove-like edge. Sacred in Hindu households and traditionally taken as a daily tea for general balance.
What it's for.
Stress resilience, mild mood support, blood-sugar steadying. Long traditional use and a growing pile of small studies suggesting adaptogenic and anti-inflammatory effects.
How to take it.
One to two teaspoons of dried leaf per cup, ten minutes. Drink up to a few cups a day. Cold-infused overnight makes a clean, sweet iced version.
When to skip it.
Skip in pregnancy. Can lower blood sugar, so check with a doctor if diabetic.
A Peruvian root, gelatinized for easier digestion, with a malty butterscotch flavor. Used by Andean cultures for stamina and stress.
What it's for.
Energy, stamina, libido, hormonal balance. Research is preliminary but consistent with the traditional reputation. Effects build over weeks.
How to take it.
One to two teaspoons stirred into a smoothie, oatmeal, or warm milk of choice. Take in the morning. The gelatinized form is gentler on digestion than raw.
When to skip it.
Skip with hormone-sensitive conditions without talking to a doctor. Start small to see how it sits.
Granule · Energy + minerals
Bee Pollen
Apis mellifera
Small golden granules collected from honeybee legs as they return to the hive. A complete protein with a sweet, slightly floral taste.
What it's for.
A whole-food energy and micronutrient supplement. Used traditionally for allergies (the local-pollen theory), stamina, and recovery. Evidence is mostly anecdotal.
How to take it.
Start with a quarter teaspoon, then work up to one or two teaspoons daily. Sprinkle on yogurt, oatmeal, or smoothies. Do not heat. Local pollen, where you can find it, is the version with the allergy story.
When to skip it.
Skip entirely if you have any history of bee allergy. Start very small to test for reactions even without a known allergy.
Moon milk is rooted in the Ayurvedic tradition of drinking warm, spiced milk before bed to promote restful sleep. Ashwagandha is an adaptogenic herb that has been used for thousands of years to help the body manage stress. Combined with warm cinnamon and a hint of nutmeg, this drink tastes like a cozy hug and makes a wonderful nighttime ritual.
Ingredients
1½ cups milk of choice (dairy or plant-based)
1 tsp ashwagandha powder
½ tsp Ceylon cinnamon
⅛ tsp ground nutmeg
1 to 2 tsp Duck River honey
*Bolded ingredients are products we typically carry at Tare Bulk Foods.
Directions
Warm the milk in a small saucepan over medium-low heat. Do not let it boil.
Whisk in the ashwagandha powder, cinnamon, and nutmeg until smooth.
Continue warming for 3 to 4 minutes, whisking occasionally.
Pour into a mug and stir in honey to taste.
Notes
Ashwagandha has a slightly earthy, bitter flavor that the cinnamon and honey balance nicely. Start with ½ teaspoon if you are new to it.
Coconut milk makes this extra creamy and keeps it dairy-free.
Drink 30 to 60 minutes before bed for the best experience.
Tare Almanac · Volume OnePage 9
Tare Almanac · Volume OneImmune Support
03
Chapter 03 of Eight
Immune Support
The herbs people grab at the first sniffle and the herbs you take all winter so you do not get to that point.
In this chapter
Echinacea RootEchinacea purpurea11
Mullein LeafVerbascum thapsus11
Pau D'Arco BarkTabebuia impetiginosa12
Soursop LeafAnnona muricata12
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Tare Almanac · Volume One10
Volume One · Immune SupportPage 11
Root · First-sniffle herb
Echinacea Root
Echinacea purpurea
The cone flower of the Great Plains. Native Americans used the root for wounds and snakebites; modern shoppers grab it the moment a cold starts.
What it's for.
Short-term immune support at the very first sign of a cold or flu. Studies are mixed but lean modestly positive when taken early. Not a long-term daily herb.
How to take it.
One to two teaspoons of dried root per cup, simmered fifteen minutes. Or use tincture: thirty drops every two to three hours at first onset. Stop after one to two weeks.
When to skip it.
Skip in autoimmune conditions, with immunosuppressant medications, or in ragweed-family allergy. Continuous long-term use can blunt the effect.
Leaf · Lung tonic
Mullein Leaf
Verbascum thapsus
A roadside weed with tall yellow flower spikes and fuzzy gray-green leaves. Used for centuries as a respiratory tonic and an old-time smoking herb to clear the lungs.
What it's for.
Dry coughs, congestion, the tail end of a respiratory infection. Demulcent and mildly expectorant — soothes irritated airways and helps shift mucus.
How to take it.
One to two teaspoons of dried leaf per cup, ten minutes covered. Strain through cloth or fine mesh: the leaf hairs can irritate the throat if they get into the cup.
Inner bark of a South American tree, used in traditional medicine for fungal issues, parasites, and immune support. Earthy and bitter; brews up brick-red.
What it's for.
Traditional use covers candida overgrowth, yeast infections, and general immune support. Modern research is early-stage but interesting on the antifungal angle.
How to take it.
One teaspoon of bark per cup of water, simmered fifteen to twenty minutes. This is a decoction, not a steep. Drink one to two cups a day for a one to two week course.
When to skip it.
Avoid with blood thinners or before surgery. Skip in pregnancy. Not for long continuous use.
Leaf · Calming immune
Soursop Leaf
Annona muricata
The leaf of the Caribbean soursop tree, traditionally brewed for stress, sleep, and general immune support. Mild and grassy.
What it's for.
Used in the Caribbean and parts of Central America for everything from sleep to immune to blood pressure. Research is early; traditional use is long.
How to take it.
One to two teaspoons of dried leaf per cup, ten minutes covered. Drink one cup a day, not continuously for months.
When to skip it.
Skip in pregnancy. Some research on long-term high-dose use raises questions about Parkinson-like effects in animals, so do not drink it constantly.
This nutritious chia pudding combines the immune-supporting benefits of elderberries with protein-rich chia seeds. The deep purple color and berry flavor make it as beautiful as it is nourishing for breakfast or a healthy dessert.
Ingredients
1/3 cup whole black chia seeds
1 1/2 cups milk of choice
1/4 cup elderberries
3 tbsp Duck River honey
1 cup hot water
1/2 tsp vanilla extract
1/4 tsp Ceylon cinnamon
Pinch Redmond Real Salt
*Bolded ingredients are products we typically carry at Tare Bulk Foods.
Directions
Place elderberries in small saucepan with hot water. Simmer 10 minutes until berries are plump and liquid is deep purple.
Strain elderberry liquid through fine mesh strainer, pressing berries to extract juice. Discard solids and let liquid cool completely.
In medium bowl, whisk together chia seeds, milk of choice, 1/4 cup elderberry liquid, honey, vanilla, cinnamon, and salt.
Whisk again after 5 minutes to prevent clumping.
Cover and refrigerate at least 4 hours or overnight until thickened.
Stir before serving and divide into bowls.
Drizzle remaining elderberry liquid on top before serving.
Notes
Add goji berries on top for extra antioxidants
Try TN maple syrup instead of honey for vegan version
Mix in cacao nibs for chocolate crunch
Store covered in refrigerator up to 3 days
Tare Almanac · Volume OnePage 13
Tare Almanac · Volume OneDigestion & Gut
04
Chapter 04 of Eight
Digestion & Gut
The largest chapter, because heartburn, bloating, and a sluggish gut are the most common reasons people walk into the apothecary aisle.
In this chapter
Ginger RootZingiber officinale15
Peppermint LeavesMentha × piperita15
Spearmint LeafMentha spicata16
Fennel SeedFoeniculum vulgare16
Marshmallow RootAlthaea officinalis17
Slippery Elm Inner BarkUlmus rubra17
Psyllium HuskPlantago ovata18
Dandelion LeafTaraxacum officinale18
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Tare Almanac · Volume One14
Volume One · Digestion & GutPage 15
Root · The all-rounder
Ginger Root
Zingiber officinale
Dried ginger root, the most useful herb on the shelf. Anti-nausea, anti-inflammatory, warming, and gentle enough to drink daily.
What it's for.
Nausea of any kind: pregnancy, motion sickness, post-meal queasiness. Also gas, bloating, cold hands and feet. A pile of research supports the nausea claim especially.
How to take it.
One teaspoon of dried root per cup, simmered ten minutes, with honey and lemon. Fresh ginger is stronger and brighter; use a tablespoon, grated.
When to skip it.
Skip very high doses with blood thinners. Food-level amounts are safe for almost everyone.
Leaf · IBS classic
Peppermint Leaves
Mentha × piperita
The strongest of the everyday mints, with menthol that does the cooling. Cool on the tongue, antispasmodic in the gut.
What it's for.
IBS, gas, bloating, post-meal cramping, mild headaches. Research on enteric-coated peppermint oil for IBS is among the strongest of any herb for any condition.
How to take it.
One to two teaspoons of dried leaf per cup, ten minutes covered. For headaches, peppermint oil diluted in carrier oil on the temples.
When to skip it.
Can worsen acid reflux. Skip if heartburn is the main complaint; reach for ginger or fennel instead.
Peppermint's sweeter, milder cousin. Less menthol, more sugar. The mint you give kids, and the one that does not aggravate reflux.
What it's for.
Mild indigestion, kid-friendly tummy aches, and a small but real research trail for lowering excess androgens (women with PCOS especially).
How to take it.
One to two tablespoons of dried leaf per cup, ten minutes. Iced spearmint with a squeeze of lime is one of the great summer drinks.
When to skip it.
Generally very safe. Easy on reflux where peppermint can be a problem.
Seed · After-dinner classic
Fennel Seed
Foeniculum vulgare
The little green seed in the bowl by the cash register at the Indian restaurant. Anise-sweet, and a long tradition of helping with gas and bloating.
What it's for.
Gas, bloating, sluggish digestion, and breath freshening. Mildly estrogenic, traditionally used to support nursing mothers and to ease menstrual cramps.
How to take it.
Chew a pinch straight after a meal. For tea, one teaspoon crushed in a cup, steeped ten minutes. Crushing matters: whole seeds give up less.
When to skip it.
Skip large medicinal doses in pregnancy. Culinary amounts are fine.
The seed husk of a plantain relative. The active ingredient in most over-the-counter fiber supplements, available in bulk for a fraction of the cost.
What it's for.
Constipation, sluggish digestion, cholesterol management. Soluble fiber that bulks and softens stool.
How to take it.
One tablespoon stirred into a full glass of water, drunk immediately before it thickens, then chase with a second glass of water. Always with plenty of water.
When to skip it.
Never take it dry, never with too little water. Can cause obstruction. Skip if you have a known intestinal narrowing.
Leaf · Bitter green
Dandelion Leaf
Taraxacum officinale
The leaf of the yard weed everyone has pulled. Bitter like arugula, mineral-rich, and a mild diuretic.
What it's for.
Water retention, mild bloating, sluggish digestion. The bitter taste itself stimulates digestive juices when taken before a meal.
How to take it.
One tablespoon of dried leaf per cup, steeped ten minutes. Or fresh leaves in salad. Take before meals for the digestive effect.
When to skip it.
Skip with potassium-sparing diuretics or lithium. Avoid in known allergy to the daisy family.
These tender ginger cookies prove that gluten-free baking can be absolutely delicious. Made with coconut flour and a perfect blend of warming spices, they're soft, chewy, and irresistibly spiced.
Ingredients
3/4 cup Coconut Flour
1/3 cup Coconut Sugar Crystals
1/4 cup TN Maple Syrup
3 large Eggs
1/4 cup melted coconut oil
1 tablespoon Ginger
1 teaspoon Ceylon Cinnamon
1/2 teaspoon Cloves
1/2 teaspoon Baking Soda
1/4 teaspoon Redmond Real Salt
*Bolded ingredients are products we typically carry at Tare Bulk Foods.
Directions
Preheat oven to 350°F. Line baking sheet with parchment paper.
Whisk together coconut flour, coconut sugar crystals, ginger, cinnamon, cloves, baking soda, and salt in large bowl.
In separate bowl, whisk eggs, maple syrup, and melted coconut oil until smooth.
Pour wet ingredients into dry ingredients and stir until well combined. Let batter rest 5 minutes to thicken.
Scoop dough into 1-inch balls and place 2 inches apart on prepared baking sheet. Flatten slightly with fork.
Bake 12-15 minutes until edges are set and lightly golden. Cool on baking sheet 5 minutes before transferring to wire rack.
Notes
Add Allspice or Nutmeg for more complex spice flavor.
Coconut flour absorbs liquid differently than regular flour, so don't skip the resting time.
Store in airtight container up to 5 days or freeze for longer storage.
Tare Almanac · Volume OnePage 19
Tare Almanac · Volume OnePain & Inflammation
05
Chapter 05 of Eight
Pain & Inflammation
Aspirin's ancestor, a topical for bruises, and a root that has been used for sore joints since the Romans. The shorter chapter, but the herbs are heavy hitters.
In this chapter
Willow BarkSalix alba21
Arnica FlowersArnica montana21
Stinging Nettle RootUrtica dioica22
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Tare Almanac · Volume One20
Volume One · Pain & InflammationPage 21
Bark · Original aspirin
Willow Bark
Salix alba
The bark of the white willow tree, source of salicin, the compound that aspirin was originally synthesized from. Pre-pharmaceutical pain relief.
What it's for.
Mild to moderate pain: headaches, lower back pain, sore joints, menstrual cramps. Slower onset than aspirin, gentler on the stomach for most people.
How to take it.
One to two teaspoons of bark per cup, simmered fifteen minutes. Bitter. Best blended with mint or with honey.
When to skip it.
Skip if allergic to aspirin, with blood thinners, in late pregnancy, or in children with viral illness (Reye's syndrome risk, just like aspirin).
Flower · Topical only
Arnica Flowers
Arnica montana
A small yellow daisy from the Alps. Topical use only: salves, oils, compresses for bruises, sore muscles, and sprains. Never drink it.
What it's for.
Fresh bruises, sore muscles after exercise, sprains, the kind of dull ache that wants warmth and rubbing. Long folk tradition; reasonable modern evidence for topical use.
How to take it.
Infused in olive oil for two weeks, strained, then thickened with beeswax for a salve. Or buy a ready-made arnica cream. Apply to unbroken skin only.
When to skip it.
Never take internally except in extremely dilute homeopathic preparations. Toxic if swallowed in any meaningful amount. Skip on open wounds.
The root of the stinging plant everyone has stepped on. The leaf is for allergies and minerals; the root is for joint inflammation and prostate health.
What it's for.
Joint pain, mild arthritis, and male prostate enlargement (BPH) in particular. The root contains compounds that interact with hormones differently than the leaf.
How to take it.
One to two teaspoons of dried root per cup, simmered fifteen minutes. Bitter, earthy. Often taken as capsule for the BPH use.
When to skip it.
Skip with diuretics or in cases of edema from heart or kidney failure without medical oversight.
Golden paste is a simple preparation that makes it easy to add turmeric to your daily routine. Black pepper contains piperine, which dramatically improves the absorption of curcumin (the active compound in turmeric), and the fat from olive oil helps your body put it to use. Make a small batch, keep it in the fridge, and stir a spoonful into just about anything.
Ingredients
½ cup ground turmeric
1 cup water
1½ tsp black pepper
¼ cup extra virgin olive oil
*Bolded ingredients are products we typically carry at Tare Bulk Foods.
Directions
Combine the turmeric and water in a small saucepan over medium heat.
Stir constantly for 7 to 10 minutes until the mixture forms a thick paste.
Remove from heat and stir in the black pepper and olive oil until fully combined.
Let the paste cool completely, then transfer to a clean glass jar with a lid.
Store in the refrigerator for up to 2 weeks.
Notes
Start with ¼ teaspoon per day and work up to 1 teaspoon. Stir it into warm milk, smoothies, soups, or scrambled eggs.
Turmeric will stain countertops, cutting boards, and clothing. Work on a surface you don't mind getting yellow.
Try adding ½ teaspoon of Ceylon cinnamon to the paste for extra warmth and flavor.
Tare Almanac · Volume OnePage 23
Tare Almanac · Volume OneHeart, Circulation & Energy
06
Chapter 06 of Eight
Heart, Circulation & Energy
Cardiovascular tonics, herbs traditionally taken for circulation, and a powder you stir into a smoothie for stamina.
In this chapter
Hawthorn BerriesCrataegus monogyna25
HibiscusHibiscus sabdariffa25
Ginkgo LeafGinkgo biloba26
Beetroot PowderBeta vulgaris26
Saw Palmetto BerriesSerenoa repens27
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Tare Almanac · Volume One24
Volume One · Heart, Circulation & EnergyPage 25
Berry · Heart tonic
Hawthorn Berries
Crataegus monogyna
Small red berries of a thorny European tree. The classic Western herbalist remedy for the heart: gentle, daily, building over weeks.
What it's for.
Mild high blood pressure, irregular heartbeat, the kind of palpitations that come with stress. Modern research supports use as a mild cardiovascular tonic.
How to take it.
One tablespoon of dried berries per cup of water, simmered fifteen minutes. Slightly sweet, tart, drinkable. Effect builds over four to eight weeks of daily use.
When to skip it.
Talk to a doctor before combining with heart medication. Effects can stack with blood pressure or heart-rhythm drugs.
Calyx · Tart cooler
Hibiscus
Hibiscus sabdariffa
The dried calyx of a tropical hibiscus flower. Brews up a deep crimson, sweet-tart cup that tastes like cranberry. The most refreshing iced tea you can make.
What it's for.
Mild high blood pressure, vitamin C, fluid balance on a hot day. Several studies show small but real blood-pressure lowering effects with daily use.
How to take it.
One to two teaspoons per cup, hot or cold infusion. Add honey to taste. Cold-brewed overnight in a pitcher is the move for summer.
When to skip it.
Skip in pregnancy. Talk to a doctor if on blood pressure medication.
The leaf of one of the oldest tree species on earth, fan-shaped and unmistakable. Used traditionally for circulation and, in modern times, for memory.
What it's for.
Mild cognitive support, especially in older adults. Cold hands and feet from poor circulation. Effects are slow and modest; do not expect miracles.
How to take it.
One teaspoon of dried leaf per cup, ten minutes. Bitter; honey helps. Standardized capsule extracts give more consistent dosing.
When to skip it.
Skip with blood thinners (including aspirin) and at least two weeks before surgery. Real bleeding risk.
Powder · Nitric oxide
Beetroot Powder
Beta vulgaris
Beets, dehydrated and milled to a deep magenta powder. High in dietary nitrates, which the body converts to nitric oxide, the molecule that widens blood vessels.
What it's for.
Exercise endurance, blood pressure support, blood flow. Research is solid for the endurance use; athletes often dose before workouts.
How to take it.
One to two teaspoons stirred into a smoothie, juice, or water. Take an hour before exercise for the endurance effect. Stains everything pink. Wear an apron.
When to skip it.
Skip if prone to kidney stones (oxalate). Will turn urine and stool pink, which is harmless but startling the first time.
This vibrant iced tea showcases the tart, cranberry-like flavor of hibiscus flowers. Rich in vitamin C and antioxidants, it's as healthy as it is refreshing.
Ingredients
1/4 cup dried hibiscus flowers
4 cups boiling water
2 tbsp Duck River honey
1 cup fresh or frozen mixed berries
2 cups cold water
Ice cubes
Fresh mint leaves for garnish
Lemon slices for garnish
*Bolded ingredients are products we typically carry at Tare Bulk Foods.
Directions
Place hibiscus flowers in a large heat-proof pitcher or bowl.
Pour boiling water over flowers and steep 10-15 minutes for strong flavor.
Strain out flowers and stir honey into the hot tea until dissolved.
Muddle berries lightly in the bottom of serving pitcher to release juices.
Add hibiscus tea and cold water. Stir well and chill until cold.
Serve over ice with fresh mint and lemon slices.
Notes
Try rose hips mixed with hibiscus for extra vitamin C
Sweeten with coconut sugar crystals instead of honey for vegan option
Add a pinch of ginger powder for warming spice
Freeze leftover tea in ice cube trays for future drinks
Tare Almanac · Volume OnePage 28
Tare Almanac · Volume OneWomen's Wellness
07
Chapter 07 of Eight
Women's Wellness
Cycle support, pregnancy, postpartum. The herbs midwives and grandmothers have been pointing to for a very long time.
In this chapter
Red Raspberry LeavesRubus idaeus30
Red CloverTrifolium pratense30
Vitex (Chaste Tree) BerriesVitex agnus-castus31
Rose Hips & Red RosesRosa canina · Rosa damascena31
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Volume One · Women's WellnessPage 30
Leaf · Uterine tonic
Red Raspberry Leaves
Rubus idaeus
The leaf of the raspberry plant, not the fruit. The most-recommended herb in the midwife's kit, traditionally taken in the last trimester to tone the uterus for labor.
What it's for.
Late-pregnancy uterine tone, postpartum recovery, painful or heavy periods. Tastes mild and pleasant; like a soft green tea.
How to take it.
One to two teaspoons per cup, ten minutes. Drink one to three cups a day in the third trimester or for cycle support. Cold-infused overnight makes a more mineral-rich brew.
When to skip it.
Generally considered safe in late pregnancy and ubiquitous in midwife practice, but check with your midwife or doctor first. Skip in the first trimester to be cautious.
Flower · Menopause support
Red Clover
Trifolium pratense
The pink-purple flower of the field clover. Contains isoflavones — plant compounds that act mildly like estrogen in the body.
What it's for.
Hot flashes, night sweats, and other menopausal symptoms. Skin clarity. Mixed research; some women find it noticeably helpful, others not.
How to take it.
One to two teaspoons of dried flowers per cup, ten minutes. A daily cup for several weeks to judge the effect.
When to skip it.
Skip with hormone-sensitive cancers, blood thinners, or hormonal contraceptives. Talk to a doctor.
This luxurious milk tea combines the warm spice of cardamom with the delicate floral notes of rose petals. It's like a hug in a mug, perfect for quiet moments or special occasions.
Ingredients
2 cups water
1 cup whole milk
2 tablespoons Assam Black Tea
6 Cardamom Pods, lightly crushed
2 tablespoons Red Roses
3 tablespoons Duck River Honey
1/4 teaspoon Vanilla Extract
*Bolded ingredients are products we typically carry at Tare Bulk Foods.
Directions
Combine water, milk, black tea, crushed cardamom pods, and rose petals in a saucepan.
Bring mixture to a gentle boil, then reduce heat and simmer 8-10 minutes until fragrant and golden.
Strain tea through a fine mesh strainer into mugs, pressing solids to extract maximum flavor.
Stir in honey and vanilla extract while tea is hot. Serve immediately.
Notes
Lightly crush cardamom pods with the flat side of a knife to release their oils.
For a dairy-free version, substitute coconut milk or your favorite plant milk.
Adjust sweetness with additional Duck River Honey to taste.
Tare Almanac · Volume OnePage 32
Tare Almanac · Volume OneLiver, Skin & Detox
08
Chapter 08 of Eight
Liver, Skin & Detox
The bitters chapter. Roots and leaves traditionally used for liver function, skin clarity, and the kind of "spring clean" people do every year.
In this chapter
CalendulaCalendula officinalis34
Milk Thistle SeedSilybum marianum34
Burdock RootArctium lappa35
Roasted Chicory RootCichorium intybus35
Dandelion RootTaraxacum officinale36
SpirulinaArthrospira platensis36
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Volume One · Liver, Skin & DetoxPage 34
Flower · Skin healer
Calendula
Calendula officinalis
Bright orange-yellow petals of the pot marigold, used since the Middle Ages for skin wounds, burns, and rashes. The most useful flower for the topical kit.
What it's for.
Cuts, burns, diaper rash, eczema, dry skin. Mild antimicrobial and a real wound-healing accelerator in the research. Internally, a gentle lymphatic.
How to take it.
Infuse in olive oil for two weeks, then thicken with beeswax for a salve. As tea, one teaspoon per cup, ten minutes. Pretty and golden in the cup.
When to skip it.
Generally very safe. Skip in known allergy to the daisy family. Avoid medicinal doses in pregnancy.
Seed · Liver protector
Milk Thistle Seed
Silybum marianum
The seed of a purple-flowered Mediterranean thistle. Contains silymarin, the most-studied liver-protective compound in herbal medicine.
What it's for.
Liver protection and regeneration. The classic use is alongside Tylenol overdose or after acute liver insult, but also as a daily tonic for heavy drinkers and people on liver-stressing medications.
How to take it.
Grind the seeds fresh — silymarin is poorly absorbed from whole seed. One teaspoon ground into oatmeal or yogurt daily. Capsule form is also reliable.
When to skip it.
Very safe. Can interact with some medications by speeding their metabolism; check with a pharmacist if on prescription meds.
A long brown taproot of a roadside weed. The traditional Western "blood cleanser" for chronic skin conditions, taken slowly over weeks.
What it's for.
Eczema, psoriasis, acne, sluggish lymphatics. Gentle diuretic and mild liver support. Also tasty in Japanese cooking (gobo).
How to take it.
One tablespoon of cut and dried root per cup, simmered twenty minutes. Earthy and slightly sweet. Drink one to two cups a day for several weeks to judge.
When to skip it.
Skip with potassium-sparing diuretics. May lower blood sugar slightly; watch if diabetic.
Root · Coffee substitute
Roasted Chicory Root
Cichorium intybus
The roasted root of the blue-flowered chicory plant, ground to look and taste startlingly like coffee. The "café" in New Orleans café au lait.
What it's for.
Coffee replacement without the caffeine, gentle liver and digestion support, and inulin — a prebiotic that feeds healthy gut bacteria.
How to take it.
Use it the way you would coffee: French press, drip, espresso. One tablespoon per cup. Mixes well with real coffee at any ratio you like.
When to skip it.
Skip if you have gallstones (it stimulates bile flow). Some people get gas from the inulin; start small.
The other half of the dandelion plant. Roasted, it brews up like a coffee-chicory blend; raw, it is a bitter root that gets the liver and bile moving.
What it's for.
Sluggish digestion, mild constipation, "morning after" recovery, skin congestion. The classic Western bitter-root tonic.
How to take it.
Roasted: one tablespoon per cup, simmered ten minutes; drink like coffee. Raw: one to two teaspoons simmered fifteen minutes, drink bitter or with honey.
When to skip it.
Skip with gallstones or active gallbladder problems. Generally very safe otherwise.
Algae · Whole-food protein
Spirulina
Arthrospira platensis
A deep-green freshwater algae, dried and milled to a powder. One of the densest whole-food sources of protein, B vitamins, and iron available.
What it's for.
Daily nutrition supplement: protein, iron, B12 analogues, micronutrients. Some research on heavy-metal binding and immune support. Tastes intense.
How to take it.
Start with a quarter teaspoon stirred into juice or a smoothie. Build to one teaspoon daily. The flavor is strong; mask with fruit and lemon.
When to skip it.
Buy from a reputable source — quality varies. Skip in phenylketonuria and check with a doctor if you have autoimmune conditions.
If you are looking to cut back on caffeine but still crave the ritual of a warm, dark, bitter cup in the morning, this is your drink. Roasted chicory root and dandelion root brew up into something that looks and tastes remarkably like coffee. A touch of cinnamon and a splash of milk make it feel like the real thing.
Ingredients
1 tbsp roasted chicory root
1 tbsp dandelion root
2 cups water
1/4 tsp Ceylon cinnamon
Splash of milk or cream of choice
Sweetener of choice (optional)
*Bolded ingredients are products we typically carry at Tare Bulk Foods.
Directions
Combine the chicory root, dandelion root, and water in a small saucepan. Bring to a boil.
Reduce heat and simmer for 5 to 7 minutes. The longer you simmer, the stronger and more coffee-like the flavor.
Strain through a fine mesh strainer into a mug.
Stir in the cinnamon and add a splash of milk and sweetener if desired.
Notes
This is completely caffeine-free, making it a great option for evenings or for anyone avoiding caffeine entirely.
For a richer brew, use a French press instead of a saucepan.
Add a drizzle of Duck River honey or TN maple syrup for gentle sweetness.
