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 what you are actually treating.
Introductioni
A note before you start
How to use this book.
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This is the herb half of Tare's apothecary shelf, written down. Every entry is for a herb you can scoop from our bulk bins or jars. Bring your own container, fill what you need, and the entry tells you what to do with it.
The book is organized by symptom, not by botany. You probably are not searching for an Asteraceae or a Lamiaceae. You are looking for something that helps you sleep, or settles your stomach, or supports your 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
PassionflowerPassiflora incarnata4
CatnipNepeta cataria5
Lemon VerbenaAloysia citrodora5
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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; some clinical work uses three to six cups a day for ongoing anxiety.
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.
Cross-reacts with ragweed allergies (same daisy family). Can interact with blood thinners, sedatives, and the cytochrome P450 group of drug-metabolizing medications; check with your prescriber if you take any of those.
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.
Vine · Anxiety + sleep
Passionflower
Passiflora incarnata
A climbing vine with one of the most architecturally strange flowers in the plant world. The dried aerial parts brew a gentle anxiolytic tea.
What it's for.
Anxiety, racing thoughts, mild insomnia. Some clinical work suggests effects comparable to certain pharmaceutical anxiolytics with fewer side effects.
How to take it.
One to two teaspoons of dried aerial parts per cup, ten minutes. Blends well with lemon balm or chamomile for a stronger bedtime cup.
When to skip it.
Skip in pregnancy. Can amplify sedatives. Coordinate with your doctor if you take sleep medication.
Stimulant to cats, sedative to humans. The traditional bedtime tea for fussy infants and overstimulated adults alike, drunk warm with honey.
What it's for.
Restlessness, mild colic, fevers in children, the wired-and-tired evening. Gentle enough for traditional use in young children diluted, but always check with a pediatrician first.
How to take it.
One to two teaspoons dried per cup, ten minutes covered. Cover matters: the volatiles are what calm you. Mildly minty.
When to skip it.
Skip in pregnancy (uterine stimulant in larger doses). Otherwise considered safe.
Leaf · Bright nervine
Lemon Verbena
Aloysia citrodora
The brightest of the lemony herbs. Hits the nose like a fresh-cut lemon peel and finishes soft. A gentler cousin to lemon balm with a more aromatic top note.
What it's for.
Mild anxiety, an unsettled stomach, the kind of late-afternoon lull where chamomile feels too sleepy. Pleasant enough that people drink it for the flavor alone.
How to take it.
One to two teaspoons dried per cup, five to seven minutes. The volatile oils are delicate, so don't over-steep or boil.
When to skip it.
Generally very safe. Like most aromatic herbs, lower doses in pregnancy out of caution.
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 somnifera8
Holy Basil (Tulsi)Ocimum tenuiflorum8
Maca PowderLepidium meyenii9
Bee PollenApis mellifera9
St. John's WortHypericum perforatum10
Gotu KolaCentella asiatica10
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Tare Almanac · Volume One7
Volume One · Stress, Mood & AdaptogensPage 8
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.
May have antifertility effects, so skip if pregnant or trying to conceive. Can lower blood sugar (caution with insulin-dependent diabetes) and shouldn't be combined with blood thinners.
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.
Bright yellow flowers that bleed deep red when crushed (the "blood of St. John"). Best-studied herb for mild to moderate seasonal low mood, and one of the most drug-interactive plants in the apothecary.
What it's for.
Mild to moderate depression, seasonal mood dips, nerve pain. The clinical evidence for mild-to-moderate depression is genuinely strong; meta-analyses put it on par with SSRIs for that range.
How to take it.
Standardized capsules or tincture are the studied forms; fresh-flower tea is gentler but less reliable. Effects build over four to six weeks; not a same-day herb.
When to skip it.
Major drug interactions: induces liver enzymes that clear birth control, blood thinners, statins, immunosuppressants, antivirals, and most antidepressants. Do not combine with prescription antidepressants. Always tell your prescriber before starting. Avoid in pregnancy and bipolar disorder.
Leaf · Brain tonic
Gotu Kola
Centella asiatica
A creeping plant from South Asian wetlands, used in Ayurveda as a rejuvenative for the mind and an old folk remedy for wound healing.
What it's for.
Mental clarity, focus, mild anxiety, slow wound healing, weak connective tissue. Traditional use is daily for weeks. Research interest is growing around microcirculation and cognitive support.
How to take it.
One to two teaspoons dried per cup, ten minutes. Mild and pleasant. Can also be eaten fresh in salads where available.
When to skip it.
Skip in pregnancy and active liver disease. Generally well-tolerated otherwise.
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 11
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 purpurea13
Mullein LeafVerbascum thapsus13
Pau D'Arco BarkTabebuia impetiginosa14
Soursop LeafAnnona muricata14
ElderberriesSambucus nigra15
Elder FlowersSambucus nigra15
Astragalus RootAstragalus membranaceus16
HyssopHyssopus officinalis16
Wild Cherry BarkPrunus serotina17
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Tare Almanac · Volume One12
Volume One · Immune SupportPage 13
Root · First-sniffle herb
Echinacea Root
Echinacea purpurea
The cone flower of the Great Plains. Native Americans used the root for wounds and snakebites; people now reach for 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.
When to skip it.
Generally very safe. Strain well, since the fine leaf hairs can irritate the throat. If foraging, identify carefully (foxglove looks similar in the first year).
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.
Tiny purple-black berries from the elder tree, the cornerstone of the modern syrup shelf and a folk remedy with several centuries of European use.
What it's for.
Cold and flu, particularly at first onset and through the worst days. Research consistently supports shortened duration and reduced severity of upper-respiratory viral infections.
How to take it.
Simmer one tablespoon of dried berries per cup of water for fifteen minutes; strain. Syrup form (berries simmered with honey) keeps in the fridge for weeks and is the most palatable.
When to skip it.
Raw or under-cooked berries can cause nausea, so always cook them. Skip in pregnancy at medicinal doses. May modestly affect immunosuppressants.
Flower · Fever + sinus
Elder Flowers
Sambucus nigra
The lacy white flowers of the same elder tree. Where the berries fight the virus directly, the flowers help the body break a fever and clear stuffed sinuses.
What it's for.
Fevers, sinus congestion, the kind of cold that sits in the head. Traditional diaphoretic that supports gentle sweating without forcing it.
How to take it.
One to two teaspoons of dried flowers per cup, ten minutes covered. Drink hot for the fever-breaking effect. Pairs naturally with yarrow and peppermint.
When to skip it.
Generally very safe; avoid medicinal doses in pregnancy out of caution.
A tongue-depressor-shaped yellow root from northern China, central to Traditional Chinese Medicine as a daily immune tonic. Slow, building, not acute.
What it's for.
Long-term immune resilience. The herb you take all autumn, not the one you reach for once you are already sick. Some traditional and modern use for fatigue, recovery, and chronic low immunity.
How to take it.
Simmer two or three slices of the dried root for 20 minutes; the broth is mildly sweet. Or add a few slices to a pot of soup all winter.
When to skip it.
Skip during an acute infection (the model is build before, not during). Skip in autoimmune conditions and with immunosuppressants.
Leaf · Respiratory + sinus
Hyssop
Hyssopus officinalis
A Mediterranean mint-family herb mentioned in the King James Bible, used for centuries as a sinus and respiratory clear-out.
What it's for.
Stuffed nose, productive cough, the lingering tail end of a chest cold. Aromatic and mildly expectorant. Also a traditional culinary herb in small amounts.
How to take it.
One to two teaspoons of dried leaf per cup, ten minutes covered. Drink hot. Steam from a fresh cup clears sinuses fast.
When to skip it.
Skip in pregnancy. Avoid the essential oil in seizure disorders. Tea is gentle.
The inner bark of the wild black cherry tree, the traditional American cough syrup base. Sweet, slightly bitter, and an effective dry-cough quieter.
What it's for.
Dry, irritating, won't-stop-coughing-at-night cough. Mild sedative properties on the cough reflex make it a classic in commercial cough syrups.
How to take it.
Cold-infuse one teaspoon of dried bark in a cup of water overnight (heat reduces the active compounds). Strain and drink small sips. Syrup form is the most common.
When to skip it.
Skip in pregnancy. Do not exceed labeled doses; contains compounds that convert to small amounts of cyanide.
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 18
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 officinale20
Peppermint LeavesMentha × piperita20
Spearmint LeafMentha spicata21
Fennel SeedFoeniculum vulgare21
Marshmallow RootAlthaea officinalis22
Slippery Elm Inner BarkUlmus rubra22
Psyllium HuskPlantago ovata23
Dandelion LeafTaraxacum officinale23
LemongrassCymbopogon citratus24
Gentian RootGentiana lutea24
WormwoodArtemisia absinthium25
MugwortArtemisia vulgaris25
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Tare Almanac · Volume One19
Volume One · Digestion & GutPage 20
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. Also avoid with gallstones, and don't apply menthol-strong preparations near the face on infants (choking risk from the vapor).
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.
One to two teaspoons of dried, chopped stalk per cup, ten minutes. Or simmer a fresh stalk, bruised. Bright with a slice of ginger.
When to skip it.
Generally very safe. Lower doses in pregnancy.
Root · Classic bitter
Gentian Root
Gentiana lutea
Among the most bitter substances in nature, used for centuries in European herbal aperitifs to wake up the digestive system before a meal.
What it's for.
Sluggish digestion, low appetite, post-meal bloating. The bitter taste triggers a cascade of digestive juices, bile flow, and stomach acid, the prep work for an easier meal.
How to take it.
Tincture is the classic form: a few drops on the tongue fifteen minutes before eating. Tea is intensely bitter; many find it unworkable.
When to skip it.
Skip with stomach ulcers and acid reflux (it increases stomach acid). Avoid in pregnancy. Test small doses first.
The bitter herb behind absinthe. A traditional vermifuge, used for centuries to clear intestinal parasites, and a powerful digestive bitter in small doses.
What it's for.
Suspected intestinal parasites, severe digestive sluggishness, gallbladder support. Almost always used short-term, never long-term, due to the strength of the active compounds.
How to take it.
Tincture is standard, used short-term (one to two weeks). Tea is possible but extremely bitter. Always follow practitioner guidance for parasite protocols.
When to skip it.
NOT for pregnancy, breastfeeding, or seizure disorders. Do not exceed two to three weeks of continuous use. Contains thujone. Strong stuff.
Leaf · Bitter + dreams
Mugwort
Artemisia vulgaris
A cousin of wormwood, gentler, with a long European folk history as a dream herb and a digestive bitter. Burned in Asian moxibustion for thousands of years.
What it's for.
Sluggish digestion, mild bitter need, traditionally taken as a tea before sleep for vivid dreaming. Some traditional use to bring on delayed menstruation.
How to take it.
One teaspoon dried leaf per cup, ten minutes. Bitter but workable. Tincture, a few drops before meals.
When to skip it.
NOT in pregnancy (uterine stimulant). Avoid in ragweed allergy. Generally short-term use.
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 26
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 alba28
Arnica FlowersArnica montana28
Stinging Nettle RootUrtica dioica29
Comfrey LeafSymphytum officinale29
CleaversGalium aparine30
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Volume One · Pain & InflammationPage 28
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.
Leaf · Topical only
Comfrey Leaf
Symphytum officinale
A big hairy leaf of a roadside plant, traditionally called "knit-bone" or "bruise-wort." Topical use only. Internal use is linked to liver toxicity from pyrrolizidine alkaloids.
What it's for.
Bruises, sprains, slow-healing sore muscles, the kind of bone-deep ache after a fall. Long folk tradition for accelerating tissue repair. Contains allantoin, a cell-proliferation compound used in modern wound creams.
How to take it.
Infuse dried leaf in olive oil for two weeks, strain, thicken with beeswax for a salve. Apply to unbroken skin. Some herbalists keep a fresh-leaf poultice in the freezer for sprains.
When to skip it.
Do not take internally. Do not apply to broken skin or deep puncture wounds (it can knit the surface before the deep tissue is clean). Skip in pregnancy and on children.
A trailing weed with tiny hooked leaves that stick to your sleeve when you walk past. Cooling, mildly diuretic, and the classic spring herb for a sluggish lymphatic system.
What it's for.
Swollen lymph nodes after a virus, mild skin congestion, the kind of puffy stagnation that wants moving. Mostly traditional use. Modern research is thin.
How to take it.
Best fresh: blitz a handful with cold water, strain, drink. Dried makes a milder tea, one to two teaspoons per cup, ten minutes. Cold infusion overnight is the traditional approach.
When to skip it.
Generally very safe. The diuretic effect is mild; skip if on potassium-sparing diuretics or with kidney conditions 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 31
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 monogyna33
HibiscusHibiscus sabdariffa33
Ginkgo LeafGinkgo biloba34
Beetroot PowderBeta vulgaris34
Saw Palmetto BerriesSerenoa repens35
Hawthorn Leaf & FlowerCrataegus monogyna35
Butterfly Pea FlowerClitoria ternatea36
Alfalfa LeafMedicago sativa36
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Volume One · Heart, Circulation & EnergyPage 33
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.
Dark purple berries of a small Florida palm. The most-studied herbal for benign prostate enlargement (BPH) in older men.
What it's for.
Urinary symptoms of BPH: frequent night-time bathroom trips, weak stream, urgency. Some traditional use for hair thinning too.
How to take it.
Capsule form is the standard; the oil-soluble actives do not extract well into water. If brewing, simmer one teaspoon for fifteen minutes daily.
When to skip it.
Skip with blood thinners or before surgery. Talk to a doctor for any prostate symptoms before self-treating; this is a screening matter.
Leaf + flower · Heart tonic
Hawthorn Leaf & Flower
Crataegus monogyna
The other half of the hawthorn plant. Modern European herbal medicine often uses the leaf and flower together with the berry, since they carry a different mix of flavonoids.
What it's for.
Same general territory as the berries: mild high blood pressure, irregular rhythm, palpitations under stress. The leaf and flower together are the form used in most European clinical work.
How to take it.
One to two teaspoons of the dried mixed leaf and flower per cup, ten minutes covered. Drink daily for four to eight weeks to judge the effect.
When to skip it.
Talk to a doctor before combining with heart medications, especially digoxin or blood-pressure drugs. Effects can stack.
A bright cobalt-blue flower from Southeast Asia. Steeped in hot water it brews a saturated blue cup; add lemon and it turns purple. The color is the show, but it carries antioxidants too.
What it's for.
A daily antioxidant cup, traditionally taken for circulation and eye support in Thai and Ayurvedic medicine. Modern research is preliminary. Mostly a beautiful, mild herb.
How to take it.
Three to five flowers per cup, hot or cold steep five minutes. A squeeze of lemon shifts blue to purple, which is unique among kitchen herbs.
When to skip it.
Generally very safe at culinary doses. Skip larger medicinal doses in pregnancy out of caution.
Leaf · Mineral tonic
Alfalfa Leaf
Medicago sativa
The leaf of the deep-rooted forage legume. One of the most nutrient-dense greens in the herbal cabinet: chlorophyll, minerals, vitamin K, traditional use as a long-running tonic.
What it's for.
A daily mineral cup. Traditional use for cholesterol support, postpartum recovery, and gentle alkalinizing. Tastes like clean hay.
How to take it.
One to two teaspoons of dried leaf per cup, ten minutes. Or cold-infuse overnight for a more mineral-rich brew. Often added to nourishing blends with nettle and oat straw.
When to skip it.
Skip with warfarin (high vitamin K), with lupus or other autoimmune conditions (case reports of flare-up), and during pregnancy without checking with a midwife.
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 37
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 idaeus39
Red CloverTrifolium pratense39
Vitex (Chaste Tree) BerriesVitex agnus-castus40
Rose Hips & Red RosesRosa canina · Rosa damascena40
Black Cohosh RootActaea racemosa41
MotherwortLeonurus cardiaca41
Lady's MantleAlchemilla vulgaris42
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Volume One · Women's WellnessPage 39
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.
A North American forest root with tall white flower spikes. The most-studied herbal for menopausal hot flashes and night sweats.
What it's for.
Hot flashes, mood swings, sleep disruption around menopause. Reasonable modern research, mostly on standardized extracts. Effects build over four to eight weeks.
How to take it.
Standardized capsule extracts are the form used in research. As tea, one teaspoon of root simmered fifteen minutes; bitter and not the typical experience.
When to skip it.
Rare case reports of liver injury. Stop and check with a doctor if you notice fatigue, nausea, or yellow skin. Skip in pregnancy, with hormone-sensitive cancers, and with liver conditions.
Leaf · Heart + cycle
Motherwort
Leonurus cardiaca
Literally "lion-hearted mother." A bitter green leaf with a long folk reputation for steadying a racing heart and easing the strain of motherhood, before and after.
What it's for.
Anxious palpitations, tension headaches, painful or scant periods, postpartum recovery. Traditional bridge between the heart-tonic and women's-wellness shelves.
How to take it.
Very bitter, so most people take it as tincture: 20 to 30 drops in water, two to three times a day. As tea, half a teaspoon per cup, ten minutes covered, with honey.
When to skip it.
Skip in pregnancy (uterine stimulant). Avoid with blood thinners and with hyperthyroid conditions.
A scallop-edged leaf that holds dew like a bowl every morning. A traditional European herb for heavy periods and postpartum tone, named for Mary in the medieval gardens.
What it's for.
Heavy menstrual bleeding, postpartum healing, mild diarrhea, mouth and gum inflammation. Astringent, meaning it tightens and tones the tissues.
How to take it.
One to two teaspoons of dried leaf per cup, ten minutes covered. Slightly bitter. A daily cup the week before and during a heavy period.
When to skip it.
Skip in pregnancy. Generally well tolerated otherwise.
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 43
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 officinalis45
Milk Thistle SeedSilybum marianum45
Burdock RootArctium lappa46
Roasted Chicory RootCichorium intybus46
Dandelion RootTaraxacum officinale47
SpirulinaArthrospira platensis47
Yellow Dock RootRumex crispus48
YarrowAchillea millefolium48
CornsilkZea mays49
Uva Ursi (Bearberry)Arctostaphylos uva-ursi49
Oat StrawAvena sativa50
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Volume One · Liver, Skin & DetoxPage 45
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 (cross-reacts with ragweed). Avoid medicinal doses in pregnancy. Pause use for two weeks before and after surgery; it can affect bleeding time.
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.
A long yellow-orange taproot of a roadside dock plant. The traditional Western herb for mild iron-deficiency anemia and the sluggish digestion that often goes with it.
What it's for.
Mild anemia, sluggish bowel, skin congestion. Contains a small amount of iron, but its main use is improving how the body absorbs and circulates iron from food.
How to take it.
One teaspoon of cut and dried root per cup, simmered fifteen minutes. Bitter. Often syrup-blended with molasses for iron-poor pregnancies under midwife oversight.
When to skip it.
Skip with kidney stones, severe acid reflux, or active gallbladder issues. Contains oxalates; use occasional courses rather than year-round.
Flower · First-aid plant
Yarrow
Achillea millefolium
A roadside plant with flat-topped white flower heads and fine fernlike leaves. Named for Achilles, who legend says used it to stop bleeding on the battlefield.
What it's for.
Wound healing, nosebleeds, fevers (it makes you sweat the fever out), painful periods, mild digestive upset. One of the most versatile first-aid plants in the herbal cabinet.
How to take it.
One to two teaspoons of dried herb per cup, ten minutes covered. Slightly bitter, aromatic. For wounds, the powder of dried flowers staunches small bleeds quickly.
When to skip it.
Skip in pregnancy and in known allergy to the daisy family (cross-reacts with ragweed). Can interact with blood thinners.
The silky threads from inside the husk of an ear of corn. A very gentle, demulcent herb for the urinary tract, traditional in homes that grew their own corn.
What it's for.
Mild urinary discomfort, irritated bladder, the early stage of a UTI alongside medical care. Soothing rather than antimicrobial. Safe enough for children with pediatrician oversight.
How to take it.
One to two tablespoons of dried silk per cup, ten minutes covered. Pale gold and very mild in flavor. Three cups a day during a flare.
When to skip it.
Generally very safe. Skip with diuretic medications or kidney conditions without medical oversight. A UTI that worsens or comes with fever needs a doctor, not just tea.
Leaf · UTI short-course
Uva Ursi (Bearberry)
Arctostaphylos uva-ursi
A small leathery leaf of a low northern shrub, named "bear's grape" in Latin for the bright red berries bears eat. The traditional Western herb for an acute urinary infection, used short-term.
What it's for.
Acute uncomplicated UTI in adults, taken alongside medical care. Contains arbutin, which the body converts to a urinary antimicrobial. Slightly alkalizing the urine improves the effect.
How to take it.
One teaspoon of dried leaf per cup, cold-infused for twelve hours, strained, then drunk over a day. Cold infusion is gentler on the stomach than boiling. Course is five days max.
When to skip it.
Short-term use only, ideally no more than five days at a time and not more than five courses a year. Skip in pregnancy, in children, with kidney or liver conditions. A UTI with fever or back pain needs a doctor.
The green stem of the oat plant, harvested before the grain ripens. A long, slow nervine that builds the nervous system back up over weeks of daily cups. Mild, nourishing, easy to drink.
What it's for.
Burnout, chronic stress, postpartum recovery, the kind of frayed nerves that need months rather than nights to mend. Mineral-rich (calcium, magnesium, silica) and traditionally taken as a daily tonic.
How to take it.
A tablespoon of dried straw per cup, cold-infused overnight for the full mineral content, strained, drunk through the day. Hot tea also works but draws fewer minerals.
When to skip it.
Very safe. People with celiac disease should source certified gluten-free oat straw to avoid cross-contamination.
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.
