Medicinal Kitchen

Food as medicine philosophy

Organic, in season,

Local, slow food,

Raw food

Food combining

Blood sugar balancing

High nutrient density

Raw Food

Uncooked food contains amazing substances besides the vitamins and minerals – including volatile essential oils, natural antibiotics, chlorophyll, plant hormones, pigments, and anthocyanidins as wells as many forms of fibre. Many of these may be destroyed or radically altered by heat. These are called Phytonutrients.

·      Essential oils from plants have many healing properties including antibiotic activity, anti-inflammatory action, digestive regulation and many more

·      Bitters increase the digestive secretions on hydrochloric acid and pancreatic enzymes, calm the smooth muscle of the gut and encourage better assimilation of nutrients.

·      Plant hormones (sterols, phytooestrogens etc) can increase immunity, regulate the hormonal balance of men and women and help in many other functions including the liver.

·      Plant enzymes are extraordinarily powerful – improve the digestion and assimilation of the food they are contained in, reducing pressure on the digestive system, reducing pain, swelling and inflammation in the body as well.

·      Food constituents including oligosaccharides help feed good bacteria in the gut, which inhibit the growth of pathogens, reducing the likelihood of dysbiosis.

·      Good bacteria produce vitamin K, Bs and B12 as well as short chain fatty acids which support healthy colon cells and reduce the production of cholesterol in the liver.

·      Plant fibre helps to bulk the stool, reduce transit time, remove toxins from the bowel and protect against, diabetes, bowel disease including cancer and cardiovascular disease.

·      Chlorophyll converts light into usable energy for plants and humans. Its form closely resembles haemoglobin, with magnesium at its core instead of iron. It helps treat anaemia, cleanses and reduces inflammation in the body.

·      Anthocyans and other plant pigments are anti-inflammatory, and strongly anticancer as well as having mood lifting effects.

·      Bioflavonionds are anti-inflammatory, and support the structure of the blood vessels and connective tissues.

·      Many foods and sprouts contain nitrosilides which are strongly anticancer.

Outcomes of a raw/live food diet

·      reduces immune reactions,

·      resolves chronic disease,

·      enhances digestion and absorption of nutrition,

·      intact enzymes,

·      less damage to essential nutrients and phytonutrients,

·      higher vitality food

·      reduces food reactions

·      increases nutrient density of meals

 Highly beneficial foods (ie cancer and disease preventing, high vital nutrition)

All living foods especially sprouts (sunflower, alfalfa, mung beans, broccoli etc), garlic, onions, ginger, tumeric, mustard, cauliflower, broccoli, cabbage, mustard, radish, cress, tomato, red, orange and yellow vege, dark green leafy vege (kale, spinach, silverbeet, rocket, endive, chicory, radicchio) green tea,  red grapes, berries of all varieties, walnuts, pecans, chocolate

Antioxidants for longevity and Vitality

l  ORAC values represent the ability of a particular antioxidant to stop an oxygen free radical reaction.

l  In real life, the body encounters many different types of free radicals that have no resemblance to any of the types of oxygen-centred free radicals.

ORAC does not measure how much of the antioxidant is absorbed and transported to target tissues or how well it performs in a fatty environment like the cell wall

Top ten ORAC scoring foods

l  Spices, cloves, ground                                        314,446

l  Sumac, bran, raw                                                  312,400

l  Spices, cinnamon, ground                                 267,536

l  Sorghum, bran, hi-tannin                                     240,000

l  Spices, oregano, dried                                        200,129

l  Spices, turmeric, ground                                                159,277

l  Acai berry, freeze-dried                                      102,700

l  Sorghum, bran, black                                           100,800

l  Sumac, grain, raw                                                 86,800

l  Cocoa, dry powder, unsweetened                 80,933

While the ORAC value of an antioxidant gives a rough guide to determine the potential antioxidant capacity of a product, it should not be considered the final word on the value of the antioxidant for your health. Touting high ORAC values as the reason one should take one antioxidant over another is not very good science.

To be sure that you win the fight against free radicals, it is better to consume as many different types of antioxidants as possible by eating a variety of antioxidant-rich foods (those containing vitamins A, C, E, selenium, zinc and other nutrients) including fruits and vegetables.

High antioxidant foods

Top 10 ORAC (Oxygen Radiacal Absorption Capacity)


1.    Cloves                                  314,446

2.    Cinnamon                            267,536

3.    Oregano                              200,129

4.    Turmeric                               159,277

5.    Cumin                                    76,800

6.    Parsley                                  74,349

7.    Basil                                       67,553

8.    Curry powder                      48,504

9.    Sage                                      32,004

10. Mustard seed yellow        29,257


1.    Acai berry                            102,700

2.    Cacao bean                       80.933

3.    Maqui berry                         40,000

4.    Goji berry                             25,300

5.    Elderberries                                     14,840

6.    Cranberries raw                 9,584

7.    Pears dried                          9,465

8.    Currents raw                       7,960

9.    Black Plums with peel raw          7,581

10. Apples dried                       6,681


1.    Artichokes                

Kidney beans raw              8,459

3.    Pink beans raw                   8,320

4.    Black beans raw                8,040

5.    Pinto beans raw                 7,779

6.    Lentils raw                           7,282

7.    Cabbage red                     3,145

8.    Broccoli                                3,083

9.    Red leaf lettuce                2,380

10. Sprouted radish seeds     2,184


1.    Ginger root                         28,811

2.    Flax seeds                            19,600

3.    Pecan nuts                          17,940

4.    Walnuts                                13,541

5.    Hazelnuts                             9,645

6.    Pistachios raw                    7,983

7.    Garlic                                                6,665

8.    Coriander                            5,141

9.    Almonds                               4,454


Nutrient Density

l  Measures the content of vitamins, minerals, phytonutrients and macronutients to create a number ranking

Dr. Fuhrman's Nutrient Density Scoring System

l  To determine the scores, all known vitamins and minerals were considered and added in.

l  Nutrient Data from Nutritionist Pro software for each food item was obtained for the amount of that food that would provide a 1000 calorie serving.

l  We included the following nutrients in the evaluation: Calcium, Carotenoids: Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Zinc, plus ORAC score X 2

Top ten nutrient dense foods

•     Kale                                       1000

•     Collards                                1000

•     Bok Choy                              824

•     Spinach                                739

•     Arugula                                 559

•     Cabbage                             481

•     Romaine Lettuce              389

•     Broccoli                                376

•     Cauliflower                          295

•     Green Peppers                   258


Remedies for common ailments found in the kitchen


swollen tonsils - Lemon juice gargle 4 x day for

Flu - boil 20grams of lemon rind in 500ml and drink regularly

Sinus – add pinch of cayenne to tea or soups to ease breathing, ginger compress  or crushed mustard seed compress for sinus congestion

Improve expectoration from the lungs – tea of basil and/or anise,

Simple cough mixture

·      1 big juicy brown onion

·      1/2 jar of Manuka honey (or organic honey)

·      2 drops of Propolis tincture

·      Handful of Thyme fresh herb

·      Garlic if green and flemmy

·      Horseradish if sinus involvement

Chop up the onion, place in a glass container, pour over the honey and other ingredients. Leave covered overnight in fridge.  Strain off liquid and take 1-2 tbsp every couple of hours.

To ward off a cold

·      1 once fresh ginger sliced

·      1 stick cinnamon broken

·      1 tsp coriander seeds

·      3 cloves

·      1 slice lemon

decoct fro 15 min in 1 pint water, strain and drink a hot cup every 2 hours with honey to taste

 Chicken Soup helps aid recovery from cols and flus

Chicken: Chicken contains an amino acid called cysteine, a substance released when you make the soup. This amino acid is similar to acetylcysteine, which may be a pharmaceutical prescription for bronchial infection.  Its action is on the mucous in the lungs and it helps to thin phlegmy chests, enabling an expectorant action to become softer and easier to eliminate.  As a bonus research has shown that hot chicken vapors have been proven more effective than hot water vapors in clearing out the cold in your nose.

Carrots: Carrots, one of the routine vegetable ingredients found in chicken soup, are the best natural source of beta-carotene. The body takes that beta-carotene and converts it to vitamin A. Vitamin A helps prevent and fight off infections by enhancing the actions of white blood cells that destroy harmful bacteria and viruses.

Onions: Onions, another chicken soup regular, contains quercetin, a powerful anti-oxidant that is also a natural anti-histamine, and anti-inflammatory.

Yummy recovery chicken soup

·      1 whole (3-4 pounds) organic chicken

·      1 medium turnip quartered

·      2 leeks white part only

·      1 small turnip quartered

·      3 ribs of celery with leaves halved

·      12 parsley stems

·      2 carrots

·      2 large onions

·      8 peppercorns

·      1/2 tsp dried thyme

·      5 stalks of celery

·      Dill

·      Coarse salt


Clean the chicken and discard giblets or any other presents you've been given in the cavity. Salt the entire chicken liberally with coasre sea salt. Let chicken stand for 35 minutes.  

Wash salt from chicken and place in a medium to large stockpot. Cover chicken with turnip, leeks, turnip, celery, parsley, carrots, onions, peppercorns, and thyme. Cover with 4 or 5 quarts of cold water. Bring to a boil over high heat, then immediately reduce the heat to simmer. (Very important not to keep boiling).  Simmer for 1-1/2 to 2 hours, occasionally skimming the foam from the top.  

Remove the chicken whilst is still firm and not falling apart. Remove the meat from the chicken and save for sandwiches and salads.

 Return the bones to the pot and simmer for 45 minutes to 1 hour.

Strain the soup into a large bowl and discard everything in the strainer.

If you don’t like the fat, although it’s the tastiest part, refrigerate long enough to allow hardened fat to form on surface, then simply remove the fat by scooping it off the top of the soup.

Bring back up to heat with salt and pepper to taste


Nose bleeds - insert lemon juice soaked cotton wool up nose to stop nose bleeds (will sting)

stop bleeding  and reduce pain - Apply cayenne pepper to injury to quickly stimulate circulation,

Tea bags are the most important emergency medicine in the home because the common tea bag stops bleeding. Common tea bags, such as those used for ice tea, make an easy bandage that stops the bleeding on an injured finger by wrapping the finger in the bag and using the string for tying in place.

Large tea bags come in handy for large wounds or wounds that are bleeding profusely. Moisten the tea first and then apply to the wound and hold in place. The tea bag will soak up the blood and the chemicals in the tea will stop the bleeding within 15 minutes on the most serious of wounds.

Wound healing

Honey Is Nature's Bandage

Honey is one of nature’s natural bandages that not only seals a wound to keep out germs but also contains ingredients that fight infection and pain. The honey will dry like an invisible bandage when a small amount is applied in a thin layer over a non bleeding wound. This will seal the wound to keep dirt and germs out plus increase healing.

Read more at Suite101: Cures from the Kitchen Medicine Cabinet |

Arthritis and pain

Rub affect joint with lemon cut in half

Ginger compress on painful arthritic joints

1 tsp honey and ½ tsp cinnamon may relieve pain after one month daily consumption

to relieve arthritic and rheumatic aches and pains, especially in the upper extremities and upper body; or to improve healing and regeneration from excessive muscular strain, wear and tear, or trauma.  A paste that's applied topically to arthritic joints can be made with equal parts of powdered Turmeric, grated fresh Ginger and Olive oil.

Another home remedy for pain is to apply a cloth wrung out of hot vinegar solution (one tablespoon of vinegar to a quart of water) to aching joints, or soak arthritic hands in the same liquid. Dr. D.C. Jarvis, author of Arthritis and Folk Medicine, claims that the acid is able to penetrate the skin and put the calcium deposited in the finger joints back into the bloodstream. Anyway, the moist heat is beneficial.

Used externally, mixed with vinegar as a liniment, can be used as a rubefacient and counterirritant to relieve arthritic and rheumatic aches and pains. 

Menstrual cramps

Lemon balm and ginger tea

Ginger compress


Drink lemon juice in warm water 30 min before meals to help remove fat from arteries

Honey and cinnamon daily reduces cholesterol

Ginger inhibits cholesterol production

1 clove of garlic- crushed and consumed raw daily over 3 months

Raw dark chocolate

Oats, legumes, kefir and cultured foods


A ginger foot bath


lemon zest due to limonene and limonin, lemon balm, turmeric, rosemary

Ginger helps with hangovers

apple cider vinegar


Acne – apply fresh lemon juic to acne with cotton bud, leave over night

Digestive aid

Therapeutic compounds in ginger such as camphene, phellandrene, zingiberene and zingerone help digest fats, alleviate nausea, travel sickness and loss of appetite

Ginger fever tea

·      10-12 thin slices ginger root

·      4 cups water

·      juice of one orange

·      juice of half lemon

·      ½ cup honey

simmer ginger and water for 10minutes. Remove form heat add lemon, orange and honey.

To promote perspiration and assist in the breaking of a fever or reduce congestion, drink several large cups in a row.

Read more:

Urinary tract infections

2 tbsp honey with 1 tsp cinnamon in warm water

2 tbsp apple cider vinegar 4 x day

barley water

·      100gm whole barley

·      500ml water

·      15gm lemon peel organic

boil barley in a little water, strain pour over 500ml water over cleaned barley add lemon peel simmer until barley is soft, remove from heat and cool, strain add a little honey drink several cups per day

Lemon Barley water

·      1cup of barley

·      5 cups water

·      4 whole lemons

·      1.5 litres of water

Simmer barley in 5 cups water for 15 – 20 minutes, strain and keep the water. Blend whole lemons  with 1.5 litres water. Strain off liquid. Mix lemon and barley waters, add desired amount of sweetener and store in the fridge. Drink 1 cup regularly at first sign of urinary tract infection.

Bites and stings

The first and most common medicine in the kitchen is the onion because onions have the amazing ability to extract poisons and venom from a person’s skin in the event of a spider bite or bee sting. A fresh onion works best but pure onion powder works for traveling or when a fresh onion is not available, moisten the onion powder a tiny bit to help the powder stick to skin.

Apply a fresh slice of onion to a spider bite or bee sting immediately and hold or bandage in place for 15 minutes. Then remove and the bite should be hard to see and almost gone. The onion will have pulled out any stingers that remained also. If the bite is still apparent apply a fresh paste of onion powder or slice.

Poultices to draw out infections and reduce inflammation

Can be used on chest to treat congestion, haemorrhoids and earaches (kids and pets too)

Onion poultice – mash raw onion with warm water, apply thin fabric to skin then paste, wrap

Mustard poultice – mash mustard seeds with natural oil or water, apply thin fabric then paste, wrap

Plantain poultice – common weed with great drawing power. Mash the wee into a paste and apply

Turmeric poultice  -mix powder with water or oil, with some ground pepper or grated fresh turmeric



Women's Winter Retreat

24-27th Aug2012
Shoalwater bay, Warnbro

Perth, Western Australia

For women of all ages looking to take time out to nourish themsleves, heal and grow.

This weekend will be abundant with opportunity:
Yoga and beach walks
Guided meditations
natural skin care you can make in your blender, facial exercises for a natural facelift.
Talks on self care, how to select non toxic skin, hair and cleaning products, womens nutrition and superfoods, emotional issues relating to women's well being, daily health food preparation and demonstrations,
moving meditation and a sound healing circle.

Click here
for more info



Sam Warner
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The Food faerie speaks on Food as Medicine Philosophy
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