Originally, marshmallow root was a key ingredient. Some date the modern confection marshmallows back to the french, and others refer to an earlier Egyptian concoction of marshmallow root and honey. Either, way, this is a delicious whole food.

(If you’re vegan, Heidi’s got a vegan recipe for wild mallow fruits in From the Wild)

Here’s my 3 fav flavours. Once you’ve tried them, feel free to experiment with others (and report back if you find any new awesome combos!)

Ingredients:

• 1 cup herbal tea (use 2 tablespoons herb to steep)
• ½ cup gelatine
• ½ cup honey (or maple syrup. Perhaps use 3/4 cup maple syrup which has a gentler flavour).

My fav herbal tea flavours for herbal marshmallows are:

1. Cinnamon cardamon
2. Blue butterfly pea
3. Rose, tulsi and hibiscus
4. I don’t usually make marshmallow root tea because it’s not a strong flavour, but that’s the traditional herb used and it’s great to make at some stage)

To make:

1. Make your herbal tea: steep 2 tablespoons herbs in just over 1 cup boiling water for 1 hour, covered with lid, then strain.
2. Add 1 cup herbal tea to saucepan and gently sprinkle gelatine all over the surface of the liquid. Let it ‘bloom’ (sit undisturbed) for 5 minutes.
3. Line a baking tray, or tin with baking paper and put aside
4. Put saucepan on stove on gentle heat. Warm up to liquify it, stirring occasionally to get rid of any lumps of gelatine. Add in the honey until it’s dissolved. Don’t let it come to a boil
5. Take saucepan* off heat, then beat with electric beaters for 10-15 minutes until it’s super fluffy and rising up (see how it’s rising above beaters below). If this doesn’t happen, then just whip for 15 minutes and stop. If you have a stand mixer, lucky you! You can set it up then leave it blend for 10 minutes.
6. Quickly scoop mixture onto the tray. Let set in the fridge for 30 minutes. Cut into squares and enjoy!!

*If you don’t have a saucepan with tall sides, transfer mix to a mixing bowl. The taller sides help it not splash too much.

The post Herbal Marshmallow recipe appeared first on Everyday Empowered.

But when you go looking for guidance, it’s easy to end up down a rabbit hole of YouTube videos, blog posts, and half-finished books, with no clear sense of where to actually start or what to learn first.

That’s exactly why I built the Home Herbalist Club!  At the heart of it, is the introductory herbal medicine course: a warm, practical, step-by-step foundation for anyone who wants to start using herbs confidently at home.

Let’s take a look at what’s inside.

First things first: who is this course actually for?

The introductory course inside the Home Herbalist Club is built for complete beginners, people who are curious about herbal medicine but aren’t sure where to start, what’s safe, or how to make anything that actually does what it’s supposed to.

You don’t need any prior knowledge or special equipment. You just need curiosity, a willingness to explore, and maybe a spare jar or two.

If you’ve dabbled before and already know your way around a few herbs, you can absolutely still benefit from the introductory course, especially the remedy-making section which goes deep, before moving into the intermediate content that’s also part of the Club.

The four pillars of the introductory course

The introductory course is structured around four clear areas. Think of them as the four things every confident home herbalist needs: to learn, to make, to grow, and to do. Simple, practical, and beautifully designed to build on each other.

🌿 Learn: get a real foundation in herbal medicine

Before you dive into making remedies, you need to understand what herbs are actually doing in the body.

You’ll get a clear, jargon-free introduction to herbal medicine that covers:

• What herbs actually do and how they support the body’s natural processes
• What a herbal monograph is and how to use one (this is genuinely life-changing once you know how to read them!)
• Vitalist herbalism, the holistic, whole-person approach that underpins everything Cat and Heidi teach

That last one is worth pausing on. Vitalist herbalism isn’t just about matching a herb to a symptom. It’s about understanding you: your constitution, your patterns, your body’s unique signals, and using herbs in a way that supports your whole health, not just a single complaint. It’s the kind of depth that takes herbalism from “I Googled this recipe” to “I actually understand what I’m doing.”

🫙 Make: build your dream home apothecary

Okay, this is the section that people absolutely lose their minds over, and for good reason.

The introductory course includes 34 herbal remedy techniques, complete with video demonstrations so you can actually see how it’s done, not just read about it. We’re talking a full, hands-on education in herbal medicine making for beginners, covering:

• Teas and infusions (the foundations of everything)
• Tinctures, including how to make them, what ratios to use, and how to know they’re actually working
• Herbal syrups (hello, elderberry season!)
• Infused oils, the base for so many beautiful remedies
• Salves and balms for skin and first aid
• Non-toxic bodycare products you can actually feel good putting on yourself and your kids
• And more!

By the time you work through this section, you won’t just have a shelf full of homemade herbal remedies. You’ll have a home apothecary you’re genuinely proud of and, more importantly, one you know how to use.

This is real, practical herbal medicine making. Not a Pinterest project. Remedies that work, that you made yourself, with your own hands. There’s nothing quite like that feeling.

🌱 Grow (and wildcraft): connect with the plants themselves

One of the most beautiful things about learning herbalism is the relationship you build with plants, and that starts in the garden (or even in a pot on your windowsill).

The introductory course includes practical, beginner-friendly guidance on:

• Growing medicinal herbs at home, including the five easiest herbs to start with, perfect if you’re new to gardening or working with a small space
• How to harvest, dry, and store herbs properly so you get the best medicine from them
• Wildcrafting and foraging, including how to safely identify and harvest herbs from the wild.

This section is about more than just having a supply of herbs. It’s about building a real, living relationship with the plants and the world around you. It’s the part of herbalism that gets deeply into your bones, and once you have it, you never look at a “weed” the same way again.

💚 Do: use herbs for real, everyday health needs

All the knowledge in the world means nothing if you don’t know how to apply it when it actually matters. When your kid wakes up with a sore throat, or you’re fighting off a cold before a big week at work.

The DO section of the introductory course is where everything comes together. You’ll get clear, practical guidance on supporting your family’s health naturally with herbs for:

• Colds and flu, the bread and butter of home herbalism and the thing most people want to tackle first
• Herbal first aid, including what to keep on hand, what to make in advance, and how to use it
• UTIs, one of the most common reasons people turn to herbs and one where they can make a real difference

For each of these areas, you’ll know exactly which remedies to reach for, how to make them, and how to use them safely. No more 11pm Googling spirals. Just quiet confidence.

What else comes with the Club?

The introductory course is the heart of it, but the Home Herbalist Club wraps it in a whole lot of extra goodness:

And the intermediate course, which is being built throughout 2026, so you’ll grow right alongside the Club.

A growing Herb Library with searchable profiles, recipes, and masterclasses right when you need them

Fresh monthly content, including a new Herb of the Month deep dive, seasonal recipes, and homesteading templates every month to keep you in your herbal groove

Kids’ Corner with hands-on herbal projects and enchanting herbal bedtime stories to bring your little ones along on the journey

Real mentoring and support with monthly live Teatime sessions with Cat and Heidi, plus weekly Q&A replies in the private members’ area. You’re never left guessing alone.

A note on the price (because it’s kind of wild)

The Home Herbalist Club, including the full introductory herbal medicine course, herb library, kids’ corner, monthly content AND mentoring, is just $33 AUD per month, with no lock-in period and a 10-day happiness guarantee.

For context: a single herbal medicine workshop in Australia typically costs anywhere from $80 to $200. This is a complete learning pathway with ongoing support, for the cost of a few takeaway coffees a month.

One of my core values is accessibility. I genuinely believe herbal medicine is the people’s medicine and I want it to be available to everyone who wants it. The price reflects that.

When can you join?

The Home Herbalist Club opens to new members every few months. The next intake is around June/July 2026.

If you want to be the first to know when doors open (and make sure you don’t miss out), get yourself on the waitlist. It takes about 30 seconds and you’ll be the first to hear.

👉 Join the waitlist for the Home Herbalist Club here

Is this the right beginner herbal medicine course for you?

If you want to learn herbal medicine at home in a way that’s practical, warm, deeply supportive, and genuinely built for real life with a real family, yes. Absolutely yes.

The introductory course inside the Home Herbalist Club will give you a strong, hands-on foundation in herbal medicine making, growing, and using herbs for everyday health. You’ll finish it with a home apothecary full of remedies you’ve made yourself, a real understanding of how herbs work, and the confidence to reach for a plant before you reach for a pill.

That’s a pretty beautiful thing.

See you inside. 🌿

Cat Green is a community herbalist and founder of Everyday Empowered, based in Australia. She’s spent almost a decade teaching hundreds of women to use herbs confidently at home. The Home Herbalist Club is her signature program, a one-stop-shop for anyone who wants to learn herbal medicine as a home herbalist or family herbalist, without the overwhelm.

The post What’s inside the Home Herbalist Club’s introductory herbal medicine course? appeared first on Everyday Empowered.

Yep, we’ve all been there!

Maybe you’ve always felt drawn to natural living. Maybe you’re a homesteader who wants to be more self-sufficient. Or maybe you’re just quietly over the “pop a pill and call it a day” approach to health and you’re ready for something that actually connects with how you want to live.

If any of that sounds familiar, welcome! You are absolutely in the right place.

Learning herbal medicine at home is more achievable than you think

Here’s something I want you to know right off the bat: you don’t need a clinical degree to use herbs confidently and safely at home.

What you do need is a solid foundation. A real understanding of what herbs do, how to make your own remedies, and how to apply that knowledge to your family’s everyday health. That’s the whole idea behind home herbalism, and it’s a tradition that’s been passed down through generations for thousands of years.

The problem? Most of us come to herbalism through bits and pieces: a recipe here, a blog post there, maybe a workshop or two. And while all of that is wonderful, it can leave you feeling like you’re still winging it rather than really knowing what you’re doing.

That’s exactly why I created the Home Herbalist Club!

What is the Home Herbalist Club?

The Home Herbalist Club is one of Australia’s only beginner-friendly, introductory herbal medicine courses designed specifically for home herbalists and family herbalists. It’s for people who want to bring the wisdom of plants into their everyday life in a practical, grounded, and genuinely useful way.

It’s a monthly membership (insanely great value btw!) led by Cat Green, a community herbalist with almost a decade of experience, alongside Heidi Merika, a clinical herbalist with 20+ years under her belt and the author of Wildcraft and From the Wild.

Together, we’ve built a complete home herbalist pathway that takes you from complete beginner all the way through to intermediate, at whatever pace works for your life.

What will you actually learn?

This is where it gets exciting. The Club’s introductory herbal medicine course covers everything you need to get started with confidence:

🌿 Herbal Medicine Foundations You’ll get a clear, jargon-free intro to herbal medicine: what herbs actually do in the body, what a herbal monograph is, and why a holistic, vitalist approach to herbalism is a total game-changer for your family’s health.

🫙 How to Make Your Own Remedies This is the hands-on, practical stuff and there’s a LOT of it. You’ll learn 34 herbal remedy techniques including teas, tinctures, syrups, infused oils, salves, and non-toxic bodycare products, with video demonstrations walking you through each one. Hello, home apothecary goals!

🌱 Growing, Foraging & Wildcrafting Learn how to grow medicinal herbs at home (including the 5 easiest ones to start with), how to harvest and dry them, and how to safely forage wild plants. If you’re into wildcrafting herbs in Australia, this section is going to be your favourite.

💚 Using Herbs for Everyday Health This is where everything comes together. You’ll get clear, practical guidance on supporting your family through things like colds and flu, herbal first aid, UTIs, and healthy skin. No more Googling at midnight!

Is this course right for you?

The Home Herbalist Club was built for two kinds of people:

The curious beginner. You’ve always been interested in natural remedies for the home but never really known where to start. You want to learn, but you don’t want to feel overwhelmed or like you need a science degree to follow along.

The confident dabbler. You’ve made the odd tincture or herbal tea, but you want more structure, more depth, and the confidence to actually know what you’re doing rather than just hoping for the best.

Both of those people will thrive here. The course is completely self-paced, so you go as fast or slow as feels right for you and your family.

What makes this different from other online herbal courses?

There are a few things that genuinely set the Home Herbalist Club apart:

It’s built for real life. We know you’re busy. Our whole jam is about weaving herbal practices seamlessly into your daily routines, not adding another overwhelming thing to your to-do list.

It’s affordable. At $33 AUD/month with no lock-in period, it’s genuinely one of the most accessible herbal medicine courses in Australia. Herbal medicine is the people’s medicine, and accessibility is a core value  around here.

You get real support. We believe in mentoring and I love cheering you on as your personal herbal wingwoman. There’s weekly chat support in the private community group and monthly live sessions. You’re not just watching videos alone; you’re part of a community.

There’s a Kids’ Corner. Because so many of us get into herbalism for our families, the Club includes fun, hands-on herbal activities for children, plus herbal bedtime stories that teach kids to love plants too. Honestly adorable.

It includes a full herb library. A searchable, growing library of herb profiles, recipes, and masterclasses so you can quickly find what you need when you need it most.

The Vitalist approach: herbalism that goes deeper

One thing that really sets this course apart is its grounding in vitalist herbalism, a holistic approach that looks at you as a whole person, not just a set of symptoms to be treated.

You’ll learn about herbal energetics, herbal tastes, and lifestyle medicine, giving you the tools to understand why a herb works, not just which herb to use. This is the kind of knowledge that stays with you for life and that you can pass on to your kids.

FAQs: learning herbal medicine in Australia

Do I need any prior experience? Nope! The introductory course is designed for complete beginners. If you’ve already dabbled with herbal medicine, you can jump straight into the intermediate content.

How much time do I need each week? The beauty of the Club is that it’s self-paced. Some weeks you’ll charge through content. Others you’ll barely manage a cup of tea. Both are totally fine.

Is this an accredited herbal medicine course? The Home Herbalist Club is not a clinical or accredited qualification. It’s designed for home and family use, not for practicing as a herbalist professionally. If you want to become a clinical herbalist, you’d look at naturopathic training. But if you want to use herbs confidently at home, this is exactly what you need.

When can I join? The Club opens every few months and the next intake is around June/July 2026. You can join the waitlist to be the first to know.

Ready to confidently use herbs in daily life?

If you’ve been waiting for a sign to finally start your herbal journey, this is it. 🌿

The Home Herbalist Club is one of the most warm, practical, and genuinely affordable ways to learn herbal medicine at home in Australia. Whether you’re a total beginner or a seasoned dabbler, there’s a place for you here.

Join the waitlist for the Home Herbalist Club →

Cat Green is a community herbalist and founder of Everyday Empowered. She’s been helping Australian families bring the power of plants into their homes for almost a decade. The Home Herbalist Club is her heart project, a one-stop-shop for anyone who wants to learn herbal medicine in a warm, supported, and beautifully practical way.

The post So you want to learn herbal medicine at home (in Australia)? Here’s where to start appeared first on Everyday Empowered.

But it’s such an apt metaphor for herbalism because herbal medicine really does have lots of layers and when you’re just starting out as a beginner herablist, this metaphor can help us really understand what is herbal medicine all about.

Using herbs in daily life

So for our beginner herbal medicine guide, starting with the top layer, we’re often looking at using herbs for everyday health issues, or perhaps how to use herbs we have in our gardens.

Just remember, in herbalism, we’re an inclusive bunch and we’re not just talking about ‘culinary herbs’. Herbs for us, mean pretty much any part of a plant, and also a few non-plants too: leaves, flowers, roots, tree barks, berries, seeds, rhizomes, and fungi.

We can use support heart health using garlic in our cooking, make basil pesto from the garden, or elderberry syrup with our elder tree or turn calendula into a healing oil. These are all great ways to use herbal medicine for beginners, AND you’ll in fact, keep using herbs like this all the way through your plant journey.

Then we reach a stage, when we ask, ‘I’m using herbs, but what really is herbal medicine!?’ And we’re drawn into the next layer.

Herbal medicine is bringing the body into balance

Where we discover that herbal medicine is the art and science of using herbs to bring the body back into a state of balance and wholeness.

And here, we learn that herbal medicine has its own rich history and traditions, spanning thousands of years, and has been found in every culture around the world. We realise that neanderthals were found with herb remnants in their teeth 50,000 years ago.  Certainly we know that many animals self-medicate on herbs, so it’s likely that herbs and humans have always belonged together.

With this historical use in mind, it makes sense then, that herbal medicine has its own ways of thinking and seeing the world.

Herbal medicine is relationship and looking for the root cause

Herbal medicine is earth-based healing built on a deep web of relationships and is bound up in how we go about our daily lives. It’s our ancestral knowledge and wisdom that is our birthright.

For me, herbalism is a way of seeing and understanding the world, our bodies and ourselves. A word that’s built on relationship and interconnections. This is why I call herbalism a gateway. It’s a gateway to a different understanding of ourselves and how we belong in this beautiful wild world.

As we dive deeper into this world, we realise there are some key differences between herbal medicine and conventional medicine.

Namely that, herbalism isn’t simply about using herbs to replace pharmaceuticals. We’re not merely try to use herbs as bandaids to cover up or get rid of symptoms. We’re asking the deeper questions: why is this symptom here? What is it telling us about the state of our mind-body-heart?

In modern wellness culture language, we’re asking: what’s the root cause of this symptom?

Neither is herbalism about curing disease, or even diagnosing it. That’s something doctors do and we’re not doctors. We’ve got our own herbal traditions developed over thousands of years and carefully handed down from generation to generation.

Herbal medicine is about caring for people, not labels

In herbalism, we’re caring for people, not diseases. And nowhere is this more than in home herbalism, where we’re learning to care for ourselves and our families naturally. An easy way to example here is headaches.

10 people with headaches might have 10 different root causes and might need different lifestyle strategies and herbs. Someone might have a dehydration headache, so they simply need to drink more water. A woman might have a hormonal headaches, whereas someone else’s headache comes from work stress and yet someone else from staring at screens too long.

Herbs and lifestyle can help with all these examples, but in order to choose the right herbs and strategies, we need to focus on the person, not the label, and figure out what’s going on in their unique circumstances. (Learn step-by-step how to do that in the Home Herbalist Club, an affordable online membership, so you can learn all this with our mentoring and full Introductory and Intermediate herbal medicine courses inside!)

Herbal medicine is living your best life

And then we reach a deep core of herbal medicine… at least in the way I practice and teach it, from a holistic herbalism or vitalist tradition.

At it’s core, herbal medicine is really about helping you have the best life you possibly can, within your health history, soul journey and physical circumstances. It’s about you getting to know yourself (and your family deeply or whoever you care for) and learning how to care for yourselves.

Let’s see that in a practical example: you might notice that your physical symptoms flare up when you fight with your partner or due to financial stress. So to help your autoimmune condition, learning to set relationship boundaries or becoming more financially literate might actually be a key part of how you care for yourself.. alongside herbs to nourish your immune system and manage stress.

THIS is what I LOVE about herbal medicine. It’s about LIFE and learning to live more skillfully. (Yes, I really needed the capitals there, I just looooooooooove herbal medicine!)

And your version of herbal medicine might look different to someone else.

You might love gardening and want to grow all your herbs. Someone else might have the brownest thumb ever, so buy their herbs and remedies from people. Someone might be an avid crafter, and so find they love the medicine-making side whereas someone else just wants to nerd up on all the chemical constituents.

This depth and breadth makes herbalism really accessible to everyone, and you can absolutely tailor your herbal journey to your life and your own interests. Your herbal journey doesn’t have to look like anyone elses. To use my most famous catchphrase: find what works for you!

Hope this article really helps you answer the question: “what is herbal medicine!?”, with all its beautiful layers.

The post What Is Herbal Medicine? A Beginner’s Guide appeared first on Everyday Empowered.

I’m a whole-herb gal at heart and don’t use a ton of essential oils (curious about why!? ask me in my newsletter, that’s where I love to chat with you!), but eucalyptus essential oil has earned a permanent spot in my winter medicine chest.

Why?
Because it’s literally just so effective. It’s an amazing congestion buster that can help you breathe easier in minutes, and can even kill airborne germs on contact.

In herbalism, we often aim to get remedies in direct contact with the tissues that need support. These three methods do just that, bringing eucalyptus oil straight to the respiratory system, where it can work its expectorant and antimicrobial magic.

Let’s dive into three practical ways to use eucalyptus essential oil for colds, flus, and winter wellness.

1. Steam inhalation for congestion relief

(How to use eucalyptus oil for blocked nose + sinus pressure)

This is hands-down one of my all-time fav ways to use eucalyptus oil (although I can’t say my kids feel the same… but that’s why I’ve got a few methods here, cause you might find different herbal remedies suit different people in your home!)

The warm steam opens your airways, and the eucalyptus helps loosen mucus, soothe tissues, and kill microbes on contact. It’s a gentle but potent remedy for colds, sinus infections, and that stuffy, muddled-wombat-headed feeling.

How to do it:

• Add 2 drops of eucalyptus essential oil* to a bowl of boiling water (yes it’s ok if a few more drops dribble out, that’s why we aim for 1-2 drops, but try not to get more than 3-4 drops. Essential oils almost have this soul lesson reminding us that more isn’t always better!)
• Very carefully, put your head over the bowl and cover with a towel. Breathe deeply for 5–10 minutes.

*Don’t have eucalyptus essential oil or don’t like using essential oils?? You could also throw in 1 big handful of dried thyme (thymus vulgaris) or sage (salvia officinalis) leaves.

👉 Grab full instructions in my FREE eBook

2. Diffuse it (or try this no-diffuser trick)

(Purify the air + support better breathing at night)

When someone’s sick, I love getting eucalyptus right into the air. Diffusing eucalyptus essential oil can help cleanse the room, reduce exposure for others, and support better breathing overnight.

No diffuser? No problem. Try the old-school method:

• Add a few drops to a tissue, cotton ball, or scrap of fabric
• Place near the bed or in the room

This is especially great at night to help unblock sinuses and get some healing sleep.

3. Make a simple natural room spray

(A germ-busting, air-cleansing spray for sick days)

A homemade eucalyptus room spray is a great way to freshen the air and minimise the spread of viruses.

✨ DIY Germ-Away room spray recipe:

1. Fill a 500ml(ish) spray bottle with water
2. Add 8–10 drops of eucalyptus essential oil (if using a smaller spray bottle, use less)
3. Shake well before each use, otherwise the essential oils float on water
4. Mist into the air, especially in bedrooms or wherever the sick person’s hanging out.
   🚫 Don’t spray directly on faces

Eucalyptus essential oil is an affordable, accessible ways to bring potent natural healing into your home. Whether you’re using steam, diffusing it, or making a DIY spray, this plant ally can help support your respiratory system and keep the household breathing easy this winter.

Also – cause I’m a big fan of use-what-you’ve-got herbalism, you could also work with: thyme, sage, tea tree or lavender to freshen the air, clear congestion and kill viruses in the respiratory system.

Want more winter wellness tips? I’ve got heaps on the blog, or get hands-on making your own with my DIY Immunity Herbal Remedy Kit

The post 3 Powerful ways to use eucalyptus essential oil for colds, flu & winter wellness appeared first on Everyday Empowered.

You’ll hear me say it heaps, but the beauty of home herbalism is that when we understand basic remedy-making, we get to add our own spin to the recipes. Hopefully yours won’t look exactly like mine, cause then you’ve created your *own* legacy for your home – and over time, your recipes will get lovingly passed from hand to hand, mug to mug amongst family and friends.

So how does this Herbal Chai Tea Recipe – 4 WAYS work?

There’s lots of ways to customise this, which I’ve noted below, but essentially you’ll make your chai tea the same way each time, by decocting your basic chai herbs. You can also add in different medicinal herbs depending what your health goal is. I’ve given you 4 versions in this post, but there’ll be others you could add as well.

Decocting is a tea-making technique where you gently simmer harder plant parts in water in a saucepan on the stove (learn the 3 tea techniques herbalists turn to and when to use each in my Mastering Herbal Teas in 5 Minutes a day course)

Underneath the recipe is a bit more info about each of the herbs and why I’ve chosen them for the Herbal Chai Tea recipe – 4 WAYS.

The Basic chai* recipe is:

• 3-4 cups water
• 1-2 cinnamon sticks, broken up
• 4-10 cardamom pods, (crushed with side of knife on chopping board or mortar and pestle)
• 1 inch slick fresh ginger, finely minced or grated
• 4-6 black peppercorns (crushed with side of knife or mortar and pestle)
• A few cloves, (crushed with side of knife or mortar and pestle)
• Dash of milk or plant mylk

Then add your other medicinal herbs:

• Deep IMMUNITY: 1 tablespoon astragalus root – DON’T use during active infection
• Glow Up:  1 tablespoon burdock root and 1 tablespoon dandelion root
• Burnout RESTORE: 1 tablespoon ashwagandha root (optional: add 1 tablespoon eleuthero root although this could be too stimulating depending on what your body needs)
• Caffeine-free chai: 1 tablespoon rooibos (if using, don’t add rooibos when simmering rest of herbs. Turn off heat and steep for 5 mins at the end)

To make:

1. Chop or crush herbs you’re using. Most of these herbs are optional based on what you’ve got available and your taste preferences.
2. Boil 3-4 cups water (in kettle or saucepan). Add water and herbs to saucepan. Bring to a boil, then reduce heat to a simmer and cover. Steep 30 minutes**.
3. Strain tea into mug and add whatever milk you use^ sweetener too if desired.
4. Because I usually decoct enough tea for the day, I’ll leave the remaining herbs and water steeping in saucepan, then gently reheat when I’m ready to drink my next cup. I find this flavour is fine, but then I’m used to strong teas. If you prefer, you can strain out all your herbs, compost them and store tea in fridge. Reheat as needed.

There are as many ways to make this, as there are people. Below are some ways to customise.

How to customise:

* Chai Herbs in this recipe: whilst these are pretty universal chai herbs, feel free to change it up according to what you’ve got, what you enjoy and what your health goals are.

Other herbs: aside from the variations already mentioned, you might also want to add: grated nutmeg, crushed star anise, fennel seeds, sliced vanilla bean, orange peel, rose petals, black tea, rooibos etc

** Time: I tend to decoct my chai for a fair while, if you don’t have much time or like a milder flavour – you can decoct for just 15 minutes.

^ Cooking in milk: I prefer to add milk to my mug once I’m done, but you can also add your milk to the pot when you’re done decocting your tea. You could also sub out half your water for milk (whatever type you drink) for a slightly creamier consistency

To lid or not to lid: I prefer to decoct my chai with the lid on. This traps the precious medicinal volatile oils in your drink. I also don’t see the need to reduce the liquid down as I want to drink several cups. You might see some other recipes however, reducing the liquid down by simmering without a lid on. If that works for you, you’re welcome to.

If you love learning tea recipes this way, you’ll LOVE my self-paced online course Mastering Herbal Teas in 5 Minutes a day.

I take you under the hood to learn so you can confidently blend your own teas – tailoring each brew to what herbs you’ve got, your health goals and your family’s tastebuds!

In this fun, easily-digestible course, you’ll understand the simple how’s and why’s of tea-making for digestion, mood, vitality and immunity so you can really take charge of your own health at home! Get it now!

Let’s take a quick look at what each herb contributes:

The chai spices are all warming carminative spices that improve digestion. They gently warm the gut and increase circulation there, helping ease common digestive symptoms such as bloating, cramping, gas etc. The more pungent chai spices, like ginger and pepper are great circulatory stimulations which warms you up and gets blood moving.

Deep Immunity: Astragalus is a preventative immune tonic, improving the overall health and function of your immune system. Great to use preventatively during winter or a great restorative herb to work with when you’re recovering from illness. Contraindicated (ie don’t work with) astragalus when you’re acutely sick with infection.

Glow Up: Burdock and Dandelion are great alterative herbs, gently supporting the body’s capacity to eliminate metabolic wastes through various channels which supports metabolic and liver health and creates a healthy skin glow. They both also support a healthy digestive system, which enhances our ability to absorb nutrients from the food we eat.

Burnout RESTORE: Ashwagandha is a superb remedy for depletion and burnout, particularly when accompanied by anxiety and stress-induced insomnia. When you’re wired but tired, her adaptogen properties will help with cortisol dysregulation, anxiolytic action soothes the nervous system and she helps reset circadian rhythm so you can get back into health sleep patterns.

Caffeine-Free: Rooibos is a lovely caffeine-free replacement for black tea in a chai tea recipe.

I’d love hearing how you go with this recipe – join the newsletter and hit reply and tell me how you go!

Also, let’s keep learning together! All my online courses and in-person Sunshine Coast workshops are designed to be practical, hands-on learning about herbs and remedies you’ll turn to again and again in daily life.

Make teas in Mastering Herbal Tea in 5 Minutes a day and in our DIY Remedy Kits where you’ll also learn other remedy-making techniques.

The post Medicinal Herbal Chai Tea recipe – 4 WAYS appeared first on Everyday Empowered.

Every home needs at least one immune stimulant remedy on hand to quickly turn to when winter lurgies are doing the rounds. Fire cider could be that for you! Whilst my family tends to favour elderberry syrup, it’s so interesting how sometimes I’ll crave fire cider instead – the wisdom of the body at work. And fire cider is a great remedy to take with you if you’re on hols as it’s shelf stable.

This is a foundational kitchen medicine recipe, using many easily accessible herbs and foods! I love recipes that cross the food-medicine divide and brings herbal remedies right into our kitchen and that was the inspiration of Rosemary Gladstar who first created this remedy.

While we made this recipe at a recent workshop, I had this seriously old song stuck in my head – and I tell ya, I didn’t hold back from sharing 😂

🎤Give it to me baby, uh huh, uh huh…. pretty fly for a white guy… on repeat….. for 2 hours….🎵🎶 (ok, ok, half the time I sang in my head, I wanted people to want to come back to the workshop after all! – I run regular herbal medicine workshops on the Sunshine Coast – come join us! )

So in honour of that earworm, I wanna call this new recipe:

Give it to me Baby Fire Cider Recipe

Which also works, cause hopefully it’s so delicious your friends and family will be begging for more!😉

Recipes are great, but understanding the principles (or the ‘why’ behind things) is even better than that’s the how I love to teach herbal medicine.

So this fire cider recipe is more of a recipe framework than a recipe per se as I show you how to easily customise according to taste and what you’ve got on hand.

Don’t have an ingredient? Leave it out.

Want it to have a gentler flavour? Amp up the yummy herbs

Ingredients

• Parchment paper
• Apple cider vinegar
• Honey
• jar with lid (you can use any size jar, match ingredient amounts to your jar – see instructions below)

Core herbs

Make sure at least half your jar consists of these core herbs as they’re the ones doing the immune system heavy lifting (although they all have a role to play!).

I’ll tend to pick 3-4 of these core ingredients and then use in roughly equal parts, although use 1 or 2 herbs if that’s what you’ve got on hand.

• Onion
• Garlic
• ginger
• Horseradish*
• Thyme
• Rosemary
• Nasturtium leaves and flowers
• Chillis*

*horseradish and chillis are both strong flavours, even amongst a crowd of strong flavours, so tone these down or leave out if you don’t like things overly spicy

Optional Herbs

For added vitamin C and bioflavonoids: Lemon – sliced, including peel, rosehips, lemongrass (which also has antimicrobial and antiviral properties)

To soften the taste for kids: raisins, cinnamon, blueberries or apples (I haven’t tried, but imagine it’d be nice!?)

Random ideas: herbs like cardamon, cobblers peg, echinacea etc

(Got any other herbs you like to add to your fire cider? I’d love to hear! Just reply to one of my newsletters, or use the contact form to reach out 😊)

To make:

1. Chop and slice your herbs and foods
2. Add to your jar. If using mostly fresh herbs, fill jar ¾ full, if using dried, then fill jar ½ full.
3. Fill jar ¾ full with apple cider vinegar.
4. Fill remaining way with honey (if your honey’s too stiff, gently warm jar in a saucepan of hot water)*
5. Cut parchment paper to cover jar, then screw on lid tightly (the parchment paper is super important if you’re using a metal lid as the vinegar will corrode the lid – yes I’ve had personal experience 😂) Skip if you’re using a plastic lid
6. Shake jar
7. Label jar with ingredients and date made
8. Keep jar in a handy place as you’ll want to shake daily or 3x a week for 4-6 weeks.
9. Strain and taste. If you need to, you can add a bit more honey to make it sweeter.

*Another way to make this (and you might see this on other recipes, is to infuse the herbs in only vinegar. Then once you strain them you’ll add the honey. Depending on your taste, you’ll add 1/4 cup – 1/2 cup honey for every 1 cup vinegar (and you can even increase the honey if needed, although I’d personally explore adding yummier herbs to the blend).

To use:

Preventative immune tonic: 1 tablespoon/ day for adults and 1 teaspoon for kids, diluted in water.

Acute: 1 tablespoon every 3-4 hours for adults and 1 teaspoon for kids, diluted in water.

As food: use in marinades, salad dressings etc

Hope you love this fire cider – as you make it over the years, take note on favourite batches and flavours. After a while, you might have your own favourite recipe with particular herbs and foods you like to use each time! That’s one of my favourite parts of home herbalism, as it’s a living legacy and family health culture you can pass on for generations.

Love learning herbal medicine understanding principles, rather than just recipes? You’ll adore my Mastering Herbal Teas in 5 minutes a day course where I lift the curtain on how to craft your own tea blends for tummy troubles, anxiety and stress, sleep, vitality and more! And yes, there are a tonne of recipes too, I wouldn’t leave you hanging! Although with my simple and intuitive BASE-BUILD-EXTEND process, I know you’ll be confidently blending your own teas in no time at all! Learn more

Want a simple version of this recipe on a recipe card? Grab the DIY Immunity Kit– comes with recipe cards, herbs, bottles etc – our remedy kits are convenient, expert-backed recipes and saves you oodles of time sourcing all the bits ‘n’ bobs you need!

The post Fire Cider Recipe appeared first on Everyday Empowered.

So what do you do when your tea sucks (or when your family turns up their noses at it)? Luckily, you have options! Here’s 5 ways how to make your herbal teas more delicious.

1. Choosing the Right Tea Herbs

Not all herbs are naturally tasty or suited for tea-making. Remember, tea only extracts water-soluble constituents, so certain herbs might extract better in another menstruum (herbal term for liquid we’re using to that extract herbs).

2. Adjusting Herb Quantity & Steep Time

The strength and flavor of your tea can be adjusted simply by modifying how much herb you use and how long you steep it.

3. Add “Yum Factor” Herbs

If your tea needs a little something extra, these herbs and natural sweeteners can make it more enjoyable. Look for herbs that taste: sour, sweet, minty, spicy and warming, anise-like or fruity (find a list of herbs with these flavours in the Mastering Herbal Teas course.

4. Swap Out a Herb You Don’t Like

Sometimes, there’s just an herb you can’t stand the taste of—but that doesn’t mean you have to miss out on what it does in the body! Many herbs have similar actions, meaning you can substitute one for another while still getting the desired effect.

For example, fennel is a fantastic digestive herb, but not everyone enjoys its licorice-like taste. If that’s you, swap it out for peppermint, chamomile, or ginger—each of which also supports digestion.

Rote learning herbs through recipes can actually make it really hard to work out how to substitute. That’s why in my Mastering Herbal Teas course I actually take you step-by-step through the process of making your own blends.

In essence, you’re first define your intention for the tea blend, and work out which herbs have the herbal actions you want.  

It’s much easier than you think I promise! In Mastering Herbal Teas course, I show you exactly how to do it with examples (videos and written, depending how you learn best).

5. Make Your Tea Beautiful

Tea isn’t just about taste—it can be a visual and aromatic experience, too! Adding colourful herbs and flowers can make your tea blends more appealing and fun to drink.

Some suggestions could include:

• red: rose petals, hibiscus
• orange: Nasturtium, calendula
• yellow: chamomile, dandelion flower, calendula
• blue: borage flowers, cornflower, blue butterfly pea
• purple: lavender, violet flowers, elderberries

There are lots of other edible flowers I personally haven’t worked with in teas, but you can certainly explore this further!

Herbal teas don’t have to be a struggle to drink. With a little creativity and customization, you can turn even the most medicinal-tasting brews into something you genuinely enjoy. Whether it’s adjusting the steep time, adding complementary flavors, or making your tea visually appealing, there’s always a way to enhance your tea experience.

Wanna whip up healing teas with ease?

You’ll adore my Mastering Herbal Teas in 5 Minutes a day course. It’s your ultimate roadmap to making healing teas you and your family actually want to drink!

Get started today!

The post The Yum Factor: How to Make Herbal Teas More Delicious appeared first on Everyday Empowered.

They belong together.

You can eat bitter foods as part of your meals, to get this forgotten flavour into your life.

OR you can make herbal digestive bitters blends, like this one.

They’re easily customisable, delicious and optimise digestion in a tonne of ways, such as:

• increasing secretions of saliva, gastrin, mucous to line the digestive tract, digestive enzymes, hydrochloric acid, bile production and secretion
• increase circulation to gut
• regulating gut motility and digestive sphincters
• tonfiying smooth muscles of digestive tract, notably the stomach

Bitters, through helping us properly break down our food, actually help us better absorb nutrients and get more out of the food we’re eating!

What are herbal bitters?

Bitters are both an action and a taste in herbal medicine. Herbal bitter blends are traditionally a combination of cooling bitter herbs and warming aromatic ones (although yes, you can get warming bitters and cooling aromatics!).

In this recipe, I’m turning to the bitter powers of gentian (Gentiana lutea), arguably one of our most straight-up bitter herbs in our western materia medica.

So we don’t overly cool our digestive systems (we don’t want to put out our digestive fires after all), we blend gentian with warming herbs.

Gentian and ginger is a classic Western herbal combo and works well.

I personally find ginger too spicy sometimes and I wanted a herbal bitter blend that was delicious and works with carminative herbs to support digestion as well.

Herbal bitters blend recipe

Most of these herbs are tinctures I’ve made or bought and I’m blending together, although I’m also using rose glycetract in the blend. I love this for its nervous system support and its floral sweet taste balances the flavours in the recipe.

There’s two versions of the recipe – the first is in parts, so you can make it whatever size you want, keeping the same ratio. I’ve also then given some more directions in millimetres for a 100ml bottle (roughly).

Rosy Bitters recipe:

2 parts gentian (Gentiana lutea) tincture

1.5 parts orange peel (Citrus sinensis) tincture

1 part rose (Rosa sp.) glycetract

1 part fennel (Foeniculum vulgare) tincture

(could add 1/8 – 1/4 part ginger) (Zingiber officinale)

Rosy Bitters Recipe in ml

30ml gentian tincture

22 ml orange peel tincture

15 ml rose glycetract

15ml fennel tincture

Mix tinctures in glass dropper bottle.

Label your bottle with ingredients and date made.

To use:

Shake bottle before using to make sure all mixed well.

Use 20 drops (roughly 1 ml) diluted in 30ml water to stimulate digestion before meals.

Some people take the dropper straight on their tongue but I prefer to dilute mine with water – although you still need to be able to taste the bitter flavour.

I personally find this combo delicious, but if you’re really un-used to bitter-flavoured foods and herbs you might not. Try it for a few weeks and see if your taste buds adapt, or if you notice improvements in your digestive functioning.

If not, try another blend – there are so many bitter and carminative herbs!

The post Herbal Bitters Blend recipe for better digestion appeared first on Everyday Empowered.

This broth has a place in EVERY home and I reckon has to be one of my most used recipes.

Why? Cause it’s so versatile and super quick hands-on time.

I love versatile recipes cause when you make them regularly you get to go on auto-pilot which reduces overwhelm and simplifies herbal medicine-making in your busy life!

Today we’ll talk about my immunity broth version – and some of the herbs you might want to include. At the end I’ll talk about how I like to use this broth

Benefits of herbal immunity broth

The benefits will depend on which herbs you use, but some herbs I always like to include:

Astragalus (Astragalus membranaceus) Astragalus has an affinity for the immune system and is an immunomodulator herb, meaning it brings the immune system into balance – whether it’s under or over-functioning (learn to decode herbal jargon around immunity in this article (click here).

I was taught that Chinese grandma’s would start adding Astragalus to the stock pot in autumn, to build immunity ahead of the winter cold and flu season. And that’s what I do too. It doesn’t stimulate the immune system acutely, but it works as a deep immune tonic, improving immune function when used over time.  

But it’s not just for prevention – astragalus is also a deeply supportive herb to use after illness. It’ll help you recover more fully so you don’t go down the route of recurrent infections.

NOTE – In Traditional Chinese Medicine, astragalus is contraindicated when you’re acutely sick.

Shiitake (lentinula edodes)– another immune superstar, shiitake is both an immunomodulator herb with antiviral and antimicrobial actions. See this article for more info (click here)

Seaweeds: seaweeds are a great source of bioavailable nutrients and will aid in recovery after an illness, or anytime you’re needing extra nourishment and support.

Nettle (Urtica dioica) is another great herb to add if you want a nutrient-dense broth.

Pungent herbs: garlic, onion, cayenne

Depending how you want to use your broth, you can either add these or leave them out. If I’m making a mild broth to cook rice in, or hide in foods, I’ll leave out these stronger tastes. The benefits of adding them is they warm the body, and stimulate the immune system. They’re great to add if you’re sipping on broth to support a fever as their diaphoretic action will help bring the fever to the surface. More info on supporting fevers in our Building Immunity course (click here)

Herbal Immunity Broth Recipe

Base Ingredients

I’m providing this recipe as a starting place for your herbal immunity broth adventures! Adapt to use what you’ve got on hand, and what health outcomes you want to support. Tweak the ratios to match the pot you’re making your stock in. A general guide is to fill about 1/3 – 1/2 way up your pot.

🌿 3 cups* mixed vegetables – I usually include carrots, celery, sweet potato, capsicum, onion (usually steer away from cruciferous ones, although I do use broccoli stems)

🌿 ½ cup shiitake (Lentinula Edodes)

🌿 1 dessertspoon – 1/4 cup astragalus (Astragalus membranaceus)

🌿 Few cloves of garlic, roughly chopped. (leave out if making mild version)

🌿 2 tablespoons fresh chopped or 1 tablespoon dried turmeric

🌿 1 tablespoon thyme (thyme vulgaris)

🌿 1 tablespoon fresh chopped ginger (can add more to your taste or leave out for mild version)

🌿 Salt and pepper

*Depends on your pot size, you might use up to 5 cups if a 12 litre stockpot

Method

🌿 Add all the ingredients to the pot and fill pot almost to the top with water (leaving room for it to gently simmer without overflowing)

🌿 Put lid on and bring to a boil, then turn down to a simmer.

🌿 Simmer for 1 – 4 hours or up to 12 if using chicken bones

How To Use Herbal Immunity Broth

This is a mild, palatable broth, easily hidden in foods and great for kids. You can drink warm, or use it in your cooking. You can certainly amp up the pungent herbs to make it a spicier, more flavourful sipping broth.

I like to make a big batch and keep it in the fridge to use in cooking,. You could also freeze as ice cubes to have on hand when illness strikes (just make sure you’re not drinking a broth with astragalus in if you have acute infection).

Prevention: use in cooking all autumn/ winter as a base for stews, soups, as the water component in curries or when cooking rice.

If you feel yourself coming down with something, you can add the pungent herbs to warm you up and stimulate the immune system – make it according to your taste.

Acute illness: sip when feeling rough, especially if you’re not up for eating, a nourishing broth can give your body some nourishing support without adding digestion to your body’s to-do list.  Nettles, seaweeds and bones (if you eat that) are really good additions if you’re relying on your broth for nutrient support.

Note- make sure your broth doesn’t have astragalus during acute phase of illness.

Recovery: this broth can be a star in your recovery as you add herbs to help you kick of the last of the infection, rebuild your strength and focus on nourishment.

Cause yes, you can sip it as a drinking broth, but you can also use it as the base for soups and stews, the water component in curries, or when cooking rice.

Learn more

Get this as a recipe card, as well shiitake and astragalus in the DIY Immunity Kit (click here)

This broth is technically a herbal decoction – a specific way of making tea! The Mastering Herbal Teas in 5 Minutes a day self-paced course is your ultimate roadmap to make effective healing teas at home that you and your family actually want to drink!

In easily digestible videos, with printable cheat sheets and much more, you’ll what equipment you’ll need, the 3 ways herbalists make teas, as well as recipes and a simple framework to start making your own teas at home — I am so proud of this course and I hope it’ll help tea become a simple, fun enjoyable daily habit in your home! Learn more (click here)

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