Herbs & Plant Medicine for Wellbeing
Plants are magic. The leaves, roots, flowers, and fungi found in nature can provide a multitude of benefits for the human body. Everyday herbs contain potent healing properties for a wide variety of ailments and can help us manage stress and anxiety, boost our focus and mood, and recenter ourselves. They can also enhance our magic and intentions with their individual energy. Whether you cook with herbs and spices, create your own infusions or lattes, or simply buy some herbal tea or a CBD oil, there are many ways you can work with plant medicine and include it in daily rituals to improve your wellbeing.
Plant medicine is sometimes a term used to describe the intense, mind-altering experiences caused by taking plants like ayahuasca, psilocybin, peyote, and others. I don’t explore these in this book, because I don’t have personal experience with them. I believe that all plants—especially ones we consume regularly—have medicine for us.
As someone who has spent years as a food writer, recipe developer, and cook, plant medicine holds a special place in my heart. Once I began cooking mainly vegetarian and plant-based meals in my early 20s, I quickly felt the effects that plants have on my body and mind. Eating high-vibrational foods like plants and herbs helps us to connect the physical, mental, and spiritual, because what we eat becomes a part of us on every level.
Once I learned that foods (mainly the plant-based, found-in-nature, whole kinds) have both medicinal and magical benefits, I was beyond excited for the possibilities. Creating intentional meals and drinks that contain physical and metaphysical medicine can open us up to a whole new experience in the kitchen. Combining herbs and plants as a way to cull stress, feel more focused, or open up to self-love has become the ritual, one that I do every day in some form, even if I skip all the others.
From the nourishment they provide the body and mind, to the magical properties they contain, plants and herbs have the power to change us on a cellular level. Even the gentlest chamomile tea or basil pesto has the potential to create a shift in our body.
Cooking with plants and herbs, steeping or planting them, using them to adorn your home or altar, or anything else you can dream up, can all be forms of magic, because plants themselves are magical. We can use plants to reinforce how we want to feel by incorporating types that match the energy we’re looking to cultivate. Enjoy herbs and edible plants as part of your rituals to reinforce your magic or use them to create elixirs that are magic on their own.
Kitchen witchery
Kitchen witchery (see page 47) can be used to enhance your cooking experience and the meals you create. You can infuse meals, drinks, and treats with intention and positive energy. Herbs and plant medicine are a big part of kitchen witchery too, providing nutrients, healing, and mood-boosting effects, and support for your intentions with their magical properties.
Garden magic
Enhance your kitchen magic by growing your own culinary herbs on a windowsill or in a garden. Try growing rosemary, thyme, sage, chives, mint, or basil. Plants you’ve nurtured have an even more powerful force because your personal care is imbued in them—they taste better and are super affordable, too. Fresh and dried herbs aren’t usually expensive, but seeds and soil are even cheaper given how much you get back from them.
As you use your herbs to marinate, steep, or garnish with, think about all the sun, water, soil, and care it took to get them here—they’re an expression of love and strength.
All plants contain magic, but the following is a beginner’s guide to get you thinking about the possibilities of using herbs, flowers, mushrooms, and more in daily rituals.
Common herbs for all kinds of magic
Opposite and overleaf is a collection of common herbs and a few you might not have heard of. Most should be easy to find at grocery stores, herbalism shops, or online (see resources on page 140). Once you dip a toe into herbalism, you might find that you want to start your own mini herbal apothecary. It sounds silly, but when you begin learning about herbs, buying dried leaves, flowers, and seeds can become addictive. Start small and add to your collection as you learn more. Please use organic, responsibly sourced herbs if possible.
The energetics of plants reach far beyond just our physical bodies, they can alter our emotional and spiritual sides too. I have included just a few uses for each herb—both conventional uses as well as magical applications, which are often complementary. I invite you to do further research before ingesting an herb to make sure it’s right for you at this time. For more information, check the resources at the back of this book.
BASIL/SWEET BASIL
Uses: Inflammation, blood-cleansing, nausea, anxiety, depression
Magical applications: Abundance, wealth, love, empathy
CHAMOMILE
Uses: Insomnia, digestion, irritability, restlessness, colds
Magical applications: Peace, meditation, purification
CILANTRO/CORIANDER
Uses: Headache, digestion, inflammation, nausea, detoxifying, skin health
Magical applications: Love, health, healing
CINNAMON
Uses: Inflammation, digestion, circulation, toothache, cold/flu and infections, regulates blood sugar
Magical applications: Warmth, lust, spirituality, psychic powers, healing, success
DAMIANA
Uses: Tension, anxiety, boosts mood and relaxation
Magical applications: Aphrodisiac, love, visions
DANDELION
Uses: Liver health, healthy gut flora, hormone health
Magical applications: Divination, wishes, psychic powers
ELDERFLOWER
Uses: Antiviral, immunity boosting, cold/flu
Magical applications: Protection, healing, sleep, prosperity
Uses: Digestion, cramps, lactation
Magical applications: Healing, confidence, protection
GINGER
Uses: Cold/flu, nausea, cramps, inflammation, migraines, infections, stimulating the systems of the body
Magical applications: Success, power, money, love
HIBISCUS FLOWER
Uses: Healthy blood pressure, boosts heart health and circulation, reduces fluid retention
Magical applications: Openness, pleasure, sensuality, beauty, divination
LAVENDER
Uses: Tension, anxiety, poor sleep, headaches, depression, bacterial or fungal infections, bug bites
Magical applications: Calm, peace, longevity, happiness, love, protection
LEMON BALM
Uses: Stress, nervousness, anxiety, sleep, mood boosting, relaxing
Magical applications: Healing, love, friendship, success, soul soothing
MUGWORT
Uses: Liver tonic, healthy circulation, stomach issues, irregular periods
Magical applications: Strength, spirituality, dreams, healing, psychic powers, calling in the goddess Artemis
NETTLE
Uses: Fatigue, allergies, eczema, weak hair, skin and bones, aids lactation and boosts metabolism
Magical applications: Protection, nourishment, healing
OAT TOPS OR OAT STRAW
Uses: Bone health, depression, stress, mood stabilizing, nervous system soother
Magical applications: Prosperity, fertility
PARSLEY
Uses: Digestion, heart health, kidney stones, irregular periods, antioxidants
Magical applications: Protection, fertility, shadow work
PASSIONFLOWER
Uses: Anxiety, insomnia, calming, focus
Magical applications: Peace, sleep, friendship
PEPPERMINT
Uses: Stomach issues, nervousness, headaches, tense muscles, relieves itching and inflammation, memory and alertness, cold and fever
Magical applications: Focus, healing, purification, psychic powers, travel, presence
Uses: Women’s health, fertility, tones uterus, eases cramps, preps body for birth
Magical applications: Protection, soothing, love, pain relief
RED CLOVER
Uses: Hormone balancing; heart, blood and lung health; cough, fever
Magical applications: Banishing negative spirits, lust, success
ROSE
Uses: Pain, depression, heart health, inflammation, bladder infections
Magical applications: Heart opening, healing, luck, love, emotions, prophetic dreams
ROSEMARY
Uses: Boosts cognition; antioxidants; skin protection; heart, digestive and liver health; improves mood; anxiety
Magical applications: Healing, sleep, care, mental ability, youth, purification
SAGE
Uses: Memory and attention, infections, sore throat, hot flashes, sore muscles, improves insulin resistance
Magical applications: Longevity, wisdom, immortality, wishes
SCULLCAP
Uses: Anxiety, insomnia, inflammation
Magical applications: Peace, love, fidelity, stops circular thinking
THYME
Uses: Infections, cold/flu symptoms, fungal infections, wounds, digestive and menstrual cramps, inflammation
Magical applications: Bravery, strength, good dreams, new beginnings
TURMERIC
Uses: Inflammation, muscle and joint pain, liver health, eczema, insulin resistance
Magical applications: Purification, protection
VALERIAN
Uses: Insomnia, anxiety, stress, calming the nervous system
Magical applications: Sleep, deep relaxation, self acceptance, ending guilt
An adaptogen is a root, herb, or fungus that regulates the stress response in the body. As their name suggests, they adapt to what your particular body needs, making them a good aid for varying stress levels and bringing our bodies back to homeostasis. They work best when taken daily over an extended period of time.
ASHWAGANDHA
What: Root
Uses: Fatigue, reproductive health, insomnia, longevity, stress, anxiety boosting energy and libido
CHAGA
What: Mushroom
Uses: Liver health, immune health, cancer-inhibiting properties
HOLY BASIL (TULSI)
What: Leaves and flower
Uses: Brain fog, anxiety, stress, pain relief, immune system support, promotes good circulation, aids meditation and promotes compassion
MACA
What: Root
Uses: Hormone balancing, reproductive health, memory and cognition, energy
REISHI
What: Mushroom
Uses: Fatigue, inflammation, immune system support, heart health, antioxidants
Flower essences
Flower essences are different from herbal tinctures and essential oils in that they focus specifically on emotional healing (like releasing emotional blocks or promoting confidence). The distillation of different types of flowers in an alcohol or vegetable glycerin base creates tinctures that are meant to alter the way we feel about ourselves in certain ways. The vibrations of the flowers have strong healing properties, so you only need a few drops throughout the day.
I’ve found flower essences to have a beautiful impact on my emotions and mood—and there’s seemingly a type of flower for each challenge or change you seek. I took Red Chestnut for unnecessary worry during my pregnancy, Crab Apple Blossom to break my addiction to perfectionism, and Alexis Smart’s Ganesh blend, which helped me stop doubting myself enough to write this book. See resources, page 140.
CBD
CBD, or cannabidiol, is another potent form of plant medicine. Made from the hemp plant, this supplement usually comes in an oil-based tincture. CBD can be helpful for issues like anxiety, depression, insomnia, chronic pain, inflammation, and more. A whole plant CBD oil contains cannabinoids, among other naturally occurring chemicals, that have anti-inflammatory effects and protect the nervous system.
CBD comes from the cannabis plant but the difference between CBD and marijuana is the amount of THC (tetrahydrocannabinol), the chemical component that has psychoactive effects. CBD will only contain trace amounts of the stuff (less than 0.3 percent), so it won’t get you high.
CBD is a gentle form of plant medicine that can help reset the body and nervous system. You can incorporate CBD into your daily rituals by taking it as a supplement under the tongue or by adding it to tonics, infusions, smoothies, or meals. See resources, page 140.
Dried herbs last longer than fresh and are easy to store, but fresh herbs are amazing and just as useful. A mix of both will help you use what’s in season, what you have in your pantry, and add more flavor to anything you make.
Cook (fresh or dried herbs): Use herbs to enhance the flavor and health benefits of a meal. Blend, chop, sprinkle, or sauté them. Leafy herbs are better for adding to dishes right before serving and woody or dried herbs and spices should be added to hot oil or butter at the beginning of cooking to bring out the best flavors.
Tea and infusions (fresh or dried herbs): The difference between a tea and an infusion is that tea is steeped for a shorter amount of time (usually around 10 minutes), whereas an infusion is steeped for longer, making it stronger. I prefer an infusion to get the most flavor and benefits from an herb.
I typically make infusions with dried herbs (see page 106), but if you have fresh herbs like mint or basil, you can let them steep in room-temperature or cold water for a cooling, lighter kind of infusion. This is great in the summertime when we often have a lot of these herbs.
Baths (fresh or dried herbs): Add infusions to your bath to let your skin soak in the benefits. Put together blends of herbs to restore your energetic body and combine with a cup of Epsom salts for an ultra relaxing experience. Or make a 4-cup/1 litre infusion as directed on page 106 and add it to your bath.
You can also add fresh herbs to a warm bath if you’re willing to do the cleanup. Try a sprig of rosemary for a grounding, cleansing bath or rose petals (ideally from your own garden and not sprayed with chemicals) for heart-soothing.
Tincture (dried herbs): Tinctures are concentrated herbal supplements made by steeping herbs in alcohol or vinegar for an extended period of time (the general rule is a month). These are very powerful and only require a few drops either in a drink or directly into your mouth.
Powders (dried herbs): Herb and superfood powders can be expensive, but it’s easy and much more cost-effective to make your own. Blitz your herb of choice in a high-speed blender or coffee grinder until it’s in powder form, then store in an airtight container. Add herb powders to smoothies, tonics, and coffees. Nettle powder is amazing as a nutrient-dense “green superfood” powder for smoothies. Chamomile powder can be blended with coffee to balance out a hectic morning. Start by adding ½ teaspoon of powder for a single serving.
Blend (fresh herbs): Add fresh herbs to smoothies, sauces, soups, or pestos. Leafy green herbs are best for this. Try adding a handful or two of parsley, mint, or basil to a green smoothie or make a multi-herb pesto with 2 packed cups/40g of herbs, ½ cup/60g toasted cashews, ½ cup/120ml olive oil, juice of half a lemon, and salt to taste.
What Does Your Body Need?
Tuning into your body and figuring out what it needs is a great practice to cultivate. This will open the line of communication between your mind and intuition and help you care for yourself in the best ways possible. Once you figure out what your physical, emotional, and spiritual needs are, you can start to play with different combinations of food, herbs, or intentions to support you.
Start by asking yourself: What am I craving? Is this in any way related to what you’re craving spiritually? If you can spend time with a craving and think about what it means to you, you may find a more holistic way to enjoy that food. And I don’t mean holistic in the sense of finding a “healthier” option, but a way of enjoying the ritual of eating that’s satisfying on all levels.
So here’s an example: You’re craving pizza. All that melty cheese and sweet tomato sauce brings up feelings of comfort, nostalgia, and happy memories. Can you eat your pizza with a loved one? Maybe play music that makes you remember a sweet memory or feeling while eating. Then sprinkle some fresh basil on your slice for a little abundance magic to bring in more good times in the future.
It can sound a little silly, but getting intentional with food, cravings, and what you cook can create real magic in your life. Not only will you enjoy the ritual of eating more, but you can use mealtimes and tea breaks to create more of what you want.
Creating the right ritual for you: Design Your Own Herbal Infusion
Plants can provide great support for any of the magical rituals we create for ourselves. Sometimes a guided meditation or breathwork session will bring up a lot of emotions and new insights and making your own infusion can help you ground down, recover, and reinforce the healing you’re undergoing. Or you can make an infusion to accompany a Tarot journaling session or walk in the park to help you recenter and tune into your body.
Designing your own herbal infusion only takes a few minutes, but it can create really powerful shifts in your health and intentions. Just like we can identify food cravings, we can use our powers of self-knowledge to identify what we need energetically to create herbal combinations that uniquely benefit us.
1. Identify what you need on an emotional and physical level and set an intention for this infusion. It can be to feel soothed, more relaxed, energetic, or loving—whatever you want or need.
2. Assemble a few herbs that correspond to your needs. See the list of herbs on pages 97–99 and the recipes overleaf for some ideas.
3. Add herbs to a 4-cup/1-litre glass mason jar or heat-resistant container. I usually add about 1–2 tablespoons of each herb, adding more of the pleasant-tasting herbs. Do this mindfully by focusing on your intention for every spoonful of herbs you add.
4. Boil filtered water and let cool for a few minutes or add a bit of cold water to lower the temperature quickly. Fill the jar with water and gently stir the water and herbs together, then cover the jar to keep all the natural oils in. I don’t like to add a tight-fitting jar lid just yet, as it can be hard to get off later.
5. Let the infusion steep for 2–8 hours on a countertop.
6. Strain out herbs and enjoy warm, at room temperature, or chilled. Mix half hot or cold water with half your infusion (the infusion will be strong).
7. (optional): Add lemon, lime, or sweetener of choice if desired.
Store strained infusions in clean glass jars in the fridge for up to 4 days.
Tarot Reflections
Card 1: What’s true for me today?
Card 2: What does my body need?
Card 3: How can plants help me today?
See page 11 for guidance.
Please note, all the infusions included here use dried herbs and flowers unless otherwise indicated. The quantities are intended for a 4-cup/1-litre infusion unless otherwise noted, and can be diluted with water to enjoy throughout the day. Feel free to play around with the proportions and what you have at home.
Hibiscus Chill-Out Iced Tea
This is one of my favorite summer teas. I serve it chilled and it feels cooling to both the body and mind.
3 tablespoons hibiscus flowers
2 tablespoons chamomile
1 tablespoon lemon balm
freshly squeezed juice of 1 lemon
honey or maple syrup to taste
Steep the herbs (see page 105). Once you’ve strained the herbs and returned the infusion to a clean glass jar, stir in the lemon juice and sweetener. Store in the fridge. Serve over ice by filling half the glass with the infusion, then topping up with filtered water.
Shavasana
For when you need that full-body calm at the end of the day. Helps with anxiety and daily stressors and soothes frayed nerves. The lavender is optional—it has strong calming properties, but I personally don’t like to drink it (I prefer whiffing an essential oil instead). If you’re into it, add away.
2 tablespoons chamomile
1 tablespoon passionflower
1 tablespoon skullcap
1 tablespoon oat straw or oat tops
1 teaspoon lavender (optional)
Steep the herbs (see page 105). Strain the herbs and enjoy the infusion warm or chilled, mixing one part hot water with one part infusion (the infusion will be strong) or one part cold water with one part infusion over ice.
A caffeine-free way to boost your brain power and tap into your personal genius. Sip as part of a meditation or throughout the workday.
2 tablespoons peppermint
2 tablespoons nettles
1 tablespoon holy basil
Steep the herbs (see page 105). Strain the herbs and enjoy the infusion warm or chilled, mixing one part hot water with one part infusion (the infusion will be strong) or one part cold water with one part infusion over ice.
Hormone Helper
A blend for nourishing the body and balancing hormones. I use sweet and mellow spearmint as a flavor enhancer for these verdant-tasting ingredients.
2 tablespoons spearmint
1 heaped tablespoon red clover
1 heaped tablespoon nettles
1 tablespoon oat straw or oat tops
1 tablespoon raspberry leaf
Steep the herbs (see page 105). Strain the herbs and enjoy the infusion warm or chilled, mixing one part hot water with one part infusion (the infusion will be strong) or one part cold water with one part infusion over ice.
Ginger, Lemon, and Honey Cold Buster
This tried and true combination eases cold symptoms and speeds healing. The recipe doesn’t follow the same dried herb/steeping formula as the previous infusions and comes together much faster. I love to drink this even when I’m not sick, as a virgin hot toddy on a cold night or after eating a big meal (it’s great for digestion, too).
1-inch/2.5-cm piece of fresh ginger, peeled and thinly sliced (I like to do this on a mandoline)
1½ cups/350ml just-boiled water
freshly squeezed juice of ½ lemon
1 teaspoon raw honey
pinch sea salt and pinch ground cayenne
Combine the ginger and boiling water and let steep for 15 minutes. Drain the liquid from the chunks of ginger or scoop them out and set aside. Add the lemon juice, honey, sea salt, and cayenne to the infusion, adding more hot water to bring the temperature up. Stir well.
