Open post


Rosehips contain a good amount of vitamin C and other vitamins and minerals for the dark winter months when you feel depleted from energy. Rosehips are high on galactolipids, which can provide anti-inflammatory and anti-oxidant action - beneficial in conditions such as osteoarthritis, rheumatoid arthritis and IBD. 

Rose hips suggested uses include as a rich source of Vitamin C, with about 1700-2000 mg per 100 g in the dried product. Orange provides us with 53.2mg for the same weight.

Some of the benefits - It is a remedy for

  • Rheumatoid arthritis; reduces symptoms of knee and hip osteoarthritis;
  • Enables the immune system to fight off foreign invaders and out-of-control cells;
  • Facilitates fat metabolism;
  • Protects tissues from free radical damage - thus being an antioxidant;
  • Assists the nervous system by converting certain amino acids into neurotransmitters
  • Protects joints and connective tissues;
  • Helps adrenal function - as an example protects from effects of cortisol and stress ;
  • It has an ability to 'ward off' urinary / bladder infections;
  • Can be used externally in oil form to restore firmness to skin by nourishing and astringing tissue;
  • Rose hips contain lots of iron (amongst other macro and micronutrients)
  • A tea made of the rosehip can be helpful to make up for iron loss during menstruation.

It is always good to remember that rose hips - like any other food product can have side effects and can also interfere with orthodox treatment. 

Rosehip syrup recipe

Trim the tops and bottoms of the rosehips and cut them in half or chop them smaller.

1kg / of rosehips
1L / 1.76pt of water
1kg of sugar
1-2 juice of a lemon

  • Add rose hips in 1L of water, scoop out the seeds and discard.
  • If the rosehips are small and fiddly, you can leave them whole as they will be sieved out of the cooking liquid later
  • Pulse the rosehips briefly in a food processor then transfer them to a saucepan and cover with half of the water
  • Bring to the boil and simmer for 15-20 minutes, then strain the liquid and pulp through a muslin cloth into a clean bowl for an hour, reserving the liquid until needed
  • Return the pulp to the pan and cover it with the remaining water. Simmer again for 15 minutes before straining once more 

Combine the two batches of liquid and place them back on the stove.

Boil to reduce the liquid by half, or more if you want a very glutinous syrup Now add all the sugar, and allow it to dissolve.

Boil for five more minutes Allow the liquid to cool a little – it will be scalding hot because of the sugar content. Meanwhile, sterilise some jars When cooled- add the juice of 1-2 lemons (depending on your taste) Fill the jars or bottles with the rosehip syrup and store in a cool place until needed

And Enjoy!!

The Green Herbalist Clinic is here to help you to gain optimal function

and improve quality lifestyle and health choices whilst supporting you

with the help of individually tailored natural herbal remedies

to aim to improve your underlying issues and symptomatic conditions

throughout your journey to health 

Open post


When you’re away on holiday sometimes you can experience cuts, bruises, upset tummies,

sleeplessness and a variety of other minor ailments. It’s not always easy to go to a doctor or find medical support whilst away, so taking a small kit of essential herbal supplies that includes things such as plasters, bandages and gauze, and a selection of herbs, herbal oils and creams away with you, can be of great benefit for taking care of minor cuts,

bruises and attacks of nausea and headaches. Here’s a few to consider packing for your travels: -

Aloe Vera Gel – Gels or lotions made from aloe vera are excellent for using to soothe minor burns, scalds and also sunburn. All you need to do is apply the gel to the affected area and let it do its work. Calendula Cream – Calendula is both antiseptic and anti-inflammatory, it’s a lovely soothing cream that can be used for minor cuts, grazes, insect bites and also nappy rash. Ensure cuts and grazes are thoroughly cleaned and free of any dirt or grit before you apply calendula cream. Chickweed Cream – This remedy is often used to help sooth eczema, but it is also a useful cream to have in your remedy box, it can help sooth minor burns or scalds. Chickweed also has the ability to help draw out impurities from the skin in things like boils and abscesses, it also rather useful for helping to remove splinters from the skin and soothing insect bites and stings. Comfrey Ointment Is great for applying to sprains, swelling and bruising. Although comfrey does encourage cell growth and can help heal up cuts quite quickly, it is not antiseptic and its rapid healing properties can lead to abscesses if is used on a wound that has not been thoroughly cleaned, so ensure that you have thoroughly cleaned the wound and preferably used an antiseptic cream before applying comfrey ointment. Tinctures of Arnica and Witch Hazel – Both of these tinctures are useful added to water and made in to a compress to help bring relief to tired and aching legs and can also speed up the healing factor of bruising. Witch hazel tincture can also be added to soothing lotions for soothing minor burns and sunburn and because of its astringent nature it can help minor cuts and grazes to stop bleeding. Add a little witch hazel tincture to water and use a cotton wool ball soaked in the solution to help clean the cut or graze and staunch the blood flow. It’s also useful for taking the sting out of insect bites. 

Herbal teas can also double as skin washes and rinses, good tea herbs include fennel for digestive upsets, lemon balm for headaches, especially irritating tension headaches and elderflower and yarrow are good to have if there is a chance that you could pick up a cold whilst away,

both are excellent anticatarrhal herbs and can help to reduce fevers.

Chamomile Tea - An infusion of Chamomile flowers can be taken as herbal tea for nervous upsets, it’s soothing and gentle and useful to sip if you’re having problems sleeping. Chamomile tea can be turned in to a steam inhalant to help sufferers of hay fever get some relief, but make sure that you’re not allergic to members of the asteraceae family first! Left to go cold and some cotton wool pads placed in it, it can be placed on the eyes to help bring relief to tired eyes. The tea can also be used as a hair rinse to lighten blonde hair, and added to a facial steam to help cleanse the skin of impurities. Ginger Powder - Ginger powder can be taken to help relieve the symptoms of dyspepsia - heartburn, bloating and flatulence - and morning sickness, indigestion and period cramps, it can be taken as a tea or in capsule form. It may also help to bring relief to arthritic and rheumatic pains, soothe migraine headaches and soothe tired and aching muscles. Peppermint Tea – Is good for soothing nausea, upset stomachs and IBS, like ginger it can also be taken for dyspepsia. If symptoms last more than three days seek professional advice. Peppermint tea that has been allowed to cool can be used as a hair rinse for greasy hair, and as a facial tonic, or added to a foot bath to help sooth tired aching feet. Cold peppermint tea can be used as a cold compress to help sooth tension headaches. Try combining ginger and peppermint and drinking as a tea to get the best from both herbs. Essential Oils There are a number of essential oils that can be useful to add to your holiday essentials kit, rosemary oil is great when diluted in a carrier oil for easing aches and pains caused by arthritis and rheumatism. Thyme oil is a great antiseptic and it’s also antispasmodic to, so it’s useful to massage into cramping and aching muscles, after it’s been diluted in a suitable carrier oil of course! If you’re going abroad, chances are that mosquitoes will be a problem, the oil most often used to repel mosquitoes is citronella, but oils that contain citronellol and geraniol such as basil, cedarwood, eucalyptus, geranium, lavender, lemongrass, rosemary and tea tree all have insect repelling properties. Use any of the oils mentioned above or below at a ratio of 2-3 drops of essential oil to 1 tsp of carrier oil and rub on to the skin to deter flying pests. Citronella Essential Oil – Is an excellent way to deter fleas and flying insects such as mosquitoes, in general it only works in close proximity and if used in a bug deterrent spray it needs to be applied often. Add to citronella oil to lotions, creams and soaps, and to shampoos for the hair. Add to washing water for floors and surfaces where antiseptic, insect repelling and antibacterial properties are required. Lavender Essential Oil – Diluted in a suitable carrier oil, lavender oil can be used to soothe bites and stings, its antiseptic and antibacterial properties may help prevent a bite or sting from becoming infected and it can help the skin to heal. When diluted in a suitable carrier oil it can be used on minor burns, cuts and grazes and can speed up the healing process. A few drops on your pillow may help you get to sleep, and diluted it may help ease headaches and migraines. Add to lotions, creams, soaps, face masks, foot powders and bath salts for the skin, and shampoos for the hair. Tea Tree Essential Oil – Like lavender, tea tree oil is antiseptic, antibacterial and it’s also anti-fungal, diluted in a suitable carrier oil it can be used topically to ease cold sores and if applied when the first symptoms appear may stop the sore developing all together, it’s also useful for applying to warts, and other fungal infections such as athlete’s foot. Add to shampoos for dandruff sufferers, lotions, creams, balms, salves, washes and soaps where an antiseptic and antimicrobial action is required. Disclaimer: Whilst every effort has been made to source the most up to date and accurate information, we cannot guarantee that remedies in our articles are effective, when in doubt, consult your GP or a qualified Medicinal Herbalist.

Remember also that herbal remedies can be dangerous under certain circumstances therefore you should always seek medical advice before self-treating with a homemade remedy, especially if you are pregnant, breastfeeding or suffer from any known illness,

which could be adversely affected by self-treatment. 

Herbal summer drinks

Sipping delicious cooling herbal infused drinks during hot summer days can decrease the uncomfortable feeling. Why don't you try some of the exotic recipes and tell us ( what you think and which one was your favourite. See the blog below.

Open post


How the lowly mushroom is becoming a nutritional star 

Mushrooms are often considered only for their culinary use because they are packed with flavour-enhancers and have gourmet appeal. In the past, food scientists like me often praised mushrooms as healthy because of what they don’t contribute to the diet; they contain no cholesterol and gluten and are low in fat, sugars, sodium and calories. But that was selling mushrooms short. They are very healthy foods and could have medicinal properties, because they are good sources of protein, B-vitamins, fibre, immune-enhancing sugars found in the cell walls called beta-glucans, and other bioactive compounds. 

The best ever Mushroom Stroganoff

This is so good, seconded by my veggie daughter in law. Try this quick, creamy and comforting vegetarian casserole with brown or basmati rice. 

 Swap avocado on toast for crunchy sourdough toast with creamy rosemary butter, soft mushrooms, and lashings of Parmesan. 

Mushrooms on toast with chilli and rosemary butter recipe

 Wonderful fungi have been connected with many health benefits 

Including helping your hormones, boosting your brain, providing antioxidants, reducing insomnia, managing or reducing anxiety, fighting inflammation, lowering your LDL cholesterol, and even helping with blood pressure. 

Six Mushrooms That Act as Turbo-Shots for Your Immune System

Does the thought of medicinal mushrooms scare you off? Take a deep breath and stay with us. Yes, we’re going to tell you to put mushrooms in your coffee (among other things). But there’s good reason for this, we swear. One of the easiest ways to get your mushroom fix, though? Simply add a spoonful to whatever’s on the menu — be it your morning smoothie, veggie stir-fry, or cup of java. 

Don't be in the dark when foraging mushrooms this year in the B.C. Interior

With the cool and wet spring experienced by most of the province, it’s looking like a good year for wild mushroom foraging in British Columbia. However, after a particularly active year for mushroom poisonings in B.C. in 2019, an Okanagan mushroom expert is advising those intending to go searching for fungi to use caution and seek expert advice when harvesting wild mushrooms this summer and fall. 

Open post


There is a quote that is attributed to Hippocrates the 5th-century father of herbal medicine that goes "Let food be thy medicine and medicine be thy food", although some people believe that its a misquotation, whether it is or not, there is a lot of truth in the quote today with all that science continues to show us about the medicinal properties of herbs. Yet when most people step into the kitchen to prepare the mint sauce that they will have with their Sunday lunch, they are doing it for flavour and not because they are aware of any medicinal benefits that mint in the mint sauce can provide.

When cooking, most of us know that a little basil will enhance the flavour of tomatoes and that sage can be a perfect partner for poultry dishes, and in kitchens across the world herbs are used to create flavour sensations and bring out the flavours of so many dishes, but what about the health-boosting benefits of these herbs? Like spices, a topic we’ll visit soon, culinary herbs aren’t just flavour enhancers they have powerful health benefits such as antioxidant, anti-bacterial, digestive, diuretic and carminative properties, they can help to keep the memory sharp and calm an upset stomach, choosing the right combinations of herbs to add to your meals, really can result in food being your medicine.

There are some good article regarding your gut health at the end of the article

Basil contains compounds which help the stomach to digest food, gas - sometimes referred to as wind - is caused by undigested or poorly digested food, basil can help reduce intestinal gas and aid digestion. Scientists believe that the eugenol found in basil, that is also found in cloves is partly responsible for the digestive effect of basil, eugenol helps to ease muscle spasms.

As well as aiding the stomach to digest food basil also has antibacterial, antimicrobial, antidepressant, antioxidant, anti-rheumatic, antispasmodic, aromatic, carminative, emmenagogue, galactagogue, ophthalmic, stomachic and tonic properties. Basil oil mixed with Sweet Orange oil was subject to a study in 2012 on the effectiveness of anti-microbial formulations for acne, with improvements to the skin of up to 75% in those taking part.

The herb contains volatile oils including linalool which has insect repelling properties and methyl chavicol which is being studied for its hepatotoxic properties. Flavonoids including cineole and methyl cinnamate help to generate the balsamic, cinnamon-like aroma of basil. Organic compounds present include rosmarinic acid which is being studied worldwide for its antiviral, antibacterial, antioxidant and anti-inflammatory properties.

Fennel Seeds have an aperitif, anti-inflammatory, anti-microbial, antiseptic, antispasmodic, carminative, depurative, diuretic, emmenagogue, expectorant, galactogogue, laxative, stimulant, stomachic, tonic and vermifuge properties. Fennel seeds contain around 50-60% volatile oils including anethole, fenchone, limonene and methyl-chavicol, the latter is highly antiseptic and stimulating to the nervous system and also the immune system.

Fennel also contains anisic aldehyde a compound that is very similar in composition to the vanillin found in vanilla, both chemicals are disliked by insects such as mosquitos. The seeds also contain antioxidants, anti-viral and anti-inflammatory flavonoids including glucuronide, quercetin and rutin. The seeds also contain polysaccharides, tannins, resin, minerals including calcium, copper, magnesium, manganese and phosphorus, and vitamins including A, B1, B2, B3, B6 and C.

The seeds and extract are used by herbalists to relieve intestinal spasms or cramps due to its carminative properties, more recent studies have linked fennel with the ability to reduce pain, cramps, and duration of dysmenorrhea and give a reduction in symptoms. The carminative properties of fennel help it to ease bloating, wind, and digestive spasms in the small and large intestines, sipping a mug of fennel tea may prove beneficial to people with digestive upsets. Fennel has also been used to help eradicate bad breath, especially if the problem causing the bad breath is coming from the intestines.

Garlic has anthelmintic, anti-asthmatic, anti-bacterial, anti-cholesterolemic, antiseptic, antispasmodic, antiviral, cholagogue, diaphoretic, diuretic, expectorant, febrifuge, fungicide, hypoglycaemic, repellent, stimulant, stomachic, tonic and vasodilator properties

Open post



Making an adjustment is an important part of living with heart disease or trying to prevent it.
A jump in blood pressure or cholesterol is a sign that some changes healthy lifestyle changes are needed.

Some people manage to change their exercise patterns, diet, and unhealthy habits with ease. The rest of us try to make changes but don't always succeed. Therefore, as an alternative to a total overhaul, it is a lot better to make a series of small changes. Once you get going, you may find that change isn't so hard.

Diet: The importance of eating a well-balanced, nutritionally complex diet is the main thing to keep the circulatory system (and the rest of the body) working and it does not ask for much in return. The body needs clean, colourful, circulatory-friendly food, making it also easier to maintain homeostasis.

Following a mainly whole food diet – with as few minimally processed ingredients as possible – is one of the best ways to support circulatory health. You can check the BBC's article about ultra-processed food. (

Fill up on fibre: Fibre is important for circulatory health; with a growing amount of scientific data suggesting regular consumption of high-fibre diet may support cardiovascular function. The recommended daily intake of fiber varies between 25 to 38 grams per day. Some experts estimate as much as 95 percent of the population is not getting enough fiber. In cases of illnesses such as IBS - high-fibre food might not be suitable. Part of the high fiber diet plans could include: Wholegrain low sugar/salt breakfast cereals, whole wheat pasta, wholegrain bread and oats, barley and rye; fruit such as berries, pears, apples melon and oranges; vegetables such as broccoli, carrots and sweetcorn; peas, beans and pulses, nuts and seeds and potatoes with skin.

Exercise: The body and especially blood circulation loves movement. A regular exercise regime makes the circulatory system more robust and flexible. Physical activity can help with improved muscle tone. Exercise can help to regulate blood pressure by lowering the resting heart rate and reducing visceral fat. The better and more resilient the circulatory system is, the it is to improve movement and increase the athletic performance.

Prepare to sweat: Cardiovascular (aerobic) activity is often held up as the heart-healthiest exercise. Research suggests pulse-raisers may reduce ‘bad’ (LDL) cholesterol, help lower blood pressure and maintain optimal weight. Remember that exercise does not have to look like a traditional exercise, yoga sessions, gardening, housework and dancing are also good forms of activity.

Aim for 10,000 steps: Deceptively simple, upping the step count to 10,000 a day is one of the best ways to get the blood pumping around the circulatory system. There are plenty of ways to increase the step count: walk to work, get off the bus three stops earlier or take a brisk walk during the lunch break.

Of course, steps are not the only important consideration here; the pace is important too. For the ultimate blood circulation workout, walk briskly at a rate that makes you feel slightly breathless. Recent research shows that high levels of exercise can lessen some cardiovascular risks. Yet even for people with high levels of activity, there seems to be a threshold of around 10 hours of sitting - inactivity, can hinder cardiovascular health.

Inactivity has consequences: The heart is a muscle; it needs regular physical exercise to make it bigger and stronger. When active (exercising), the lungs can better oxygenate the blood, and take the nutrients and other beneficial substances around the body enabling it to reach all the cells and tissues of the body. But when sedentary, fatty and toxic materials can begin to cause inflammation and clog the arteries and compromise circulatory health. Lack of oxygen from poor blood circulation restricts muscle growth and development. It can also cause poor blood circulation, muscle pain, numbness in the legs, cramps, skin discoloration, muscular weakness, slower nail and hair growth and erectile dysfunction.

Lifestyle tips: While a healthy diet and robust exercise regime will undoubtedly work wonders for the circulatory system, admittedly, it can only do part of the work. The lifestyle factors such as smoking or overindulging in alcohol may undo all the hard work. But it is not just a case of cutting out bad habits; another beneficial way to help the mental health and body systems can come from adding new routines to the daily routine, like dry brushing or a cold morning shower. Aim to have a good 7-8 hours of sleep, enjoy the company of your friends, and laugh a lot. 

Water: Water makes up about 60 percent of the body weight. Every cell, tissue and organ in the body needs water to work properly. Water can help to clear out wastes through urination, perspiration and bowel movements. Water also helps to keep the temperature normal, and water lubricates and cushions the joints (including the disks in your spine); it is also critical for heart health. Staying hydrated – helps the heart do its job.

Dehydration can occur when the body loses more fluid through sweating, illness, fever or urination from the consumption of food and water. Dehydration can negatively affect the body's organs and bodily functions, including the heart and cardiovascular system.

When dehydrated the blood volume - or the amount of blood circulating through the body, decreases. To compensate, the heart beats faster, increasing the heart rate and blood pressure.  Also, dehydration can affect blood flow.  The blood retains more sodium, thickening the blood and making it harder for the blood to circulate through the body. 

Keeping the body hydrated helps the heart pump blood more easily and allows oxygen to reach the muscles, which helps the muscles work efficiently.

To support blood flow, aim to drink at least 1.5 litres of water each day – increase the amount when active.

Some of the fluid comes from other beverages and food. Why not keep a water bottle at the desk whilst working, have a glass of water next to the bed, and when you wake up in the morning have some before getting up? I personally add lemon, cucumber, or mint to the water to give it some flavour.

Stress less: An unexpected bill, relationship trouble, a strongly worded email from the boss – stress abounds in our modern-day life. Stress is our body’s response to pressures from challenging situations in life. It can be a feeling of being overwhelmed or under pressure.  Stress triggers the ‘flight or fight response in the body: the heart rate increases and the heart muscle might have to work harder. The stress hormones – cortisol, adrenaline and noradrenaline (from the adrenal glands) – perform as chemical messengers for these effects; it is important to remember that these hormones are important for the body’s health. Beyond this, the blood vessels transporting blood to the heart and major organs dilate, elevating blood pressure. Over time, chronic stress may compromise the circulatory system.

Studies suggest that the high levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. These are common risk factors for heart disease.

Contact The Green Herbalist Clinic to make an appointment to discuss how herbal medicine can benefit circulatory health.

Open post
benefits of pomegranate juice for gut health



Effective health benefits of Pomegranate juice are linked to helping to maintain the ability to learn visual information in middle-aged people and better gut health

The pomegranate juice and pomegranate extracts have a long history of safety, and various pomegranate constituents have been developed as botanical dietary supplements to provide an alternative and easy form for consumption (2). Human-based studies have shown favourable results and have signalled pomegranate's potential as a protective agent for several diseases. (5)

The synergistic action of the pomegranate constituents appears to be superior to that of single constituents, so it is better to eat the fruit or its concentrated form of juice. In the past decade, numerous studies on the antioxidant, anticarcinogenic, and anti-inflammatory properties of pomegranate constituents have been published, focusing on the treatment and prevention of cancer, cardiovascular disease, diabetes, dental conditions, erectile dysfunction, bacterial infections and antibiotic resistance, and ultraviolet radiation-induced skin damage. Other potential applications include infant brain ischemia, male infertility, Alzheimer's disease, arthritis, and obesity. (6)

With its affinity to helping absent-mindedness and memory loss, pomegranate seems to have a prominent platform. Phytonutrients such as pomegranate (Punica granatum, Lythraceae) and ellagic tannins may reduce oxidative stress and inflammation, and thus could help maintain brain health (1). These symptoms can result from changes in oxidative damage and inflammation in the brain. Several nutrients have been shown to help maintain cognitive function during aging.

A trial study at the University of California (conducted in 2014-2018) suggested that the daily consumption of pomegranate juice for 12 months stabilized the ability to learn visual information in middle-aged and older adults who do not have dementia (1).

Pomegranate juice has been found to be rich in antioxidants (comparably higher than other natural juices). This effect is awarded to polyphenols and flavanols of the fruit juice. These phytonutrients have the ability to inhibit LDL (low-density lipoproteins) oxidation, therefore helping with the cholesterol build-up and reducing atherosclerotic lesion development – thus protecting your cardiovascular health and might be beneficial against the effects of obesity (3).

Another study stated that the polyphenols, when present in a juice but in a supplement, can reduce the glycaemic response of bread; and can also exhibit the potential to further modulate blood glucose (sugar) levels in the period after dinner or lunch (4).

In a nutshell, pomegranate can be considered as food for medicine. Enjoy.

For more traditional information, please click the link.



1. Siddarth P, Li Z, Miller K et al. Randomized placebo-controlled study of the memory effects of pomegranate juice in middle-aged and older adults. Am J Clin Nutr. 2020;11(1):170-177. doi:10.1093/ajcn/nqz241

2. Al-Muammar M, Khan F. Obesity: The preventive role of the pomegranate (Punica granatum). Nutrition. 2012;28(6):595-604. doi:10.1016/j.nut.2011.11.013

3. Aviram M, Rosenblat M. Pomegranate Protection against Cardiovascular Diseases. Evidence-Based Complementary and Alternative Medicine. 2012;2012:1-20. doi:10.1155/2012/382763

4. Kandylis P, Kokkinomagoulos E. Food Applications and Potential Health Benefits of Pomegranate and its Derivatives. Foods. 2020;9(2):122. doi:10.3390/foods9020122

5. Kerimi A, Nyambe-Silavwe H, Gauer J, Tomás-Barberán F, Williamson G. Pomegranate juice, but not an extract, confers a lower glycemic response on a high–glycemic index food: randomized, crossover, controlled trials in healthy subjects. Am J Clin Nutr. 2017;106(6):1384-1393. doi:10.3945/ajcn.117.161968



Scroll to top