Guide to Using Kitchen Herbs for Health: Quick, Easy Ways to Grow, Eat & Use Herbs Daily

INTRODUCTION

This book is a dive-right-in manual for health-conscious gardeners and beginners who want to grow flavoursome herbs to optimize wellbeing. Are you interested in learning how to grow and use common kitchen herbs to benefit your health? Are you looking for simple, easy instructions to grow herbs organically and use as ingredients? Would you also love to know how to use them to heal common ailments?

The purpose of this book is to introduce you to the benefits of nourishing your body with fresh and dried homegrown herbs. I guide you with simple steps to grow herbs in an organic, safe and sustainable way. I share ‘plant parenting’ skills and shortcuts for success so you can start healing and harvesting fast. This book is designed to help you plan, create and use your own productive herb garden for vibrant health and be more self-sufficient.

You’ll discover easy ways to use 25 of the most common herbs to build a healthy immune system while enjoying them in the kitchen. Learn how to add them to meals, make simple quick herbal teas, freeze and prepare them, make your own seasonings and all in just a few minutes. I also hope that as you learn about the amazing medicinal properties, you’ll feel excited about growing these healing herbs as a Home Pharmacy Garden.

For years, I’ve grown and used herbs daily – picked fresh from my garden. However, my interest in the preventative healing properties of many herbs began after I got cancer in 2004. I wanted to be proactive in building my immune system to regain my health and prevent disease in the future. Thankfully herbs have played a vital role in restoring vibrant health.

Since then, I’ve been growing and using herbs daily for health and wellbeing. No matter how small a space you have, there’s always room for a few potted herbs!

Herbs have been used for health, flavour and healing for thousands of years. However, instead of being self-reliant, we’re taught to buy our herbs at the supermarket, instead of growing them at home. Or rush to the chemist instead of using herbs for minor ailments.

Imagine knowing which herb to pick at home to make your own stress-relieving or sleep inducing tea. What if you knew which herbs to use in meals that could also provide your body with specific healing benefits? It’s so empowering to pick a few leaves to help aid digestion, relieve skin problems, a headache, or increase energy. I love living this way!

Having your own small herb garden for fresh ingredients is a great place to start. Or if you’re not ready to plant a seed or seedling in a pot, then why not learn how to use your bought herbs or dried ones in your pantry, for more than just a garnish or flavouring a meal?

Herbs are a gift from nature. Their flavours and aromas. Their nutrient value and ability to heal and prevent common ailments and illness.

I hope this book will encourage you start using herbs and growing your own abundant, healing herb garden.

"Allow herbs to teach you and to reveal their beauty and sensory delights. Share in the creative power of herbs. Invite herbs into the rhythms of your spiritual life, and allow them to enrich and heal your inner being. Truly, herbs are a gift from the Creator."

- Michael J. Caduto, author The Art of Spiritual Living

"Health is not valued till sickness comes."

– Thomas Fuller

If you believe prevention is better than cure and are interested in natural remedies, herbs can be an incredible tool in your preventative medicine kit. Everyday kitchen herbs have far more uses than many of us realise. I’ve come to value them highly.

The health choices we each make are personal. Whether you choose to work with doctors and health care professionals as a first step or prefer to take a more proactive approach to preventing illness, homegrown herbs can play a supportive role to help boost your health and wellbeing.

"All that man needs for health and healing has been provided by God in nature, the challenge of science is to find it."

- Paracelsus (1493-1541)

I believe there are many factors that can play a part in healing or recovering from an illness. These may include: reducing and relieving stress, having a positive attitude, a healthy diet and environment, reducing chemical and environmental toxins, exercise, loving supportive relationships, having a purpose in life and fresh air.

However, based on my own experiences and those of people close to me with whom I’ve shared many of the herb tips, remedies and recipes in this book, herbs have much to offer in building good health. Preventing, as well as treating many ailments naturally, is a way of life for our family. I hope you will benefit also.

In this book you will find everything you need to help you start your herb garden, or add to what you’ve already got growing, with a focus on improving your diet and nourishing your health.

Your health is your greatest wealth. Make small deposits daily and invest in it. I hope growing and using herbs will help you reap rich rewards and a healthy life.

I have always believed as Mother Theresa once said that I alone cannot change the world, but I can cast a stone across the waters to create many ripples. Each small act can in fact change the world. One bite, one balcony and backyard at a time.

I hope this book will inspire you to take the next step in your journey towards growing good health.

To your wellbeing,

Anne Gibson

"A wise man ought to realize that health is his most valuable possession."

- Hippocrates

* Always consult your healthcare professional before using any herbal remedy (especially if pregnant, nursing or taking other medicines).

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USING HERBS FOR HEALTH AND WELLBEING

What Exactly is a Herb?

Whilst botanists define a herb technically as a herbaceous plant (with a non-woody stem), herbs generally have a much broader meaning.

Herbs include a wide range of plants valued for their usefulness including food, flavour, medicine, dyes, pest management and fragrance. I personally think of herbs as multi-purpose plants that offer you so many benefits. If I only had room to grow just a few plants, my first choice would be edible herbs.

On our fridge, I keep a list of the kitchen garden herbs we use for minor everyday health issues like cuts, bruises, bites, headaches, sore throat and pain. Next to these common ailments, I have listed the herbs we grow that are useful to relieve such symptoms. It’s easy to see at a glance, what herbs would be most helpful to ease these minor health conditions.

Then I just pick the herbs I need from the garden and brew up a herbal tea, chew on a few leaves, add to a meal, or make a quick remedy. Often the pain or discomfort disappears within a few hours or the same day. This routine is my first port of call before getting in the car to drive to the chemist. I also save time and money by being more self-reliant.

However, one observation I’ve had since using herbs with almost every meal, is I need them less often for remedies. I think over time, the nutritional benefits have continued to build a stronger immune system that resists illness.

The herbs discussed in this book are primarily kitchen herbs with some medicinal properties. My goal is to help you prioritise what to start with, and over time, grow more herbs as you appreciate their value.

"Herbs are the friend of the physician and the pride of cooks."

– Charlemagne

With very little effort you can reap an incredible range of rewards by growing and using herbs. So, let’s ‘tuck in’ to learn how you can benefit.

The Benefits of Herbs

You can use common kitchen herbs to:

Enhance the flavour and aroma of meals.

Add digestive enzymes to help your body absorb and breakdown your food, particularly when it’s cooked.

Add important nutrients and raw food to your diet.

Use as simple natural medicine to support healing without the harmful side effects of drugs.

Act as a deterrent to pest insects like mosquitoes and moths.

Attract beneficial insects and pollinators.

Provide sensory enjoyment of your environment, fragrance and a calming influence.

As edible cut flowers, vase and table arrangements and to use as a garnish in meals.

Clean the indoor air quality if growing inside your home.

Provide an attractive display of edible beauty when in flower.

Use as edging and displays in your garden or in pots.

"Let food be thy medicine, and thy medicine be thy food."

- Hippocrates (460-377 B.C.)

Herbs are multi-functional plants that perform many roles including helping our bodies to self-heal in three main ways:

1. Detoxing.

2. Relieving symptoms.

3. Strengthening the body’s ability to resist illness.

There are so many herbs that can be grown in your own ‘home pharmacy’ garden for every day relief of common ailments like sore throats, colds/flu, bites and stings, headaches and stress.

It’s worth considering growing a few herbs that can be used both in the kitchen and as medicine.

If you want to improve your health and wellbeing, one of the most valuable assets you can grow is a Potted Herb Garden.

Even with just a few basics like parsley, basil, rosemary, mint and chives positioned close to your kitchen, you can benefit greatly daily. So, let’s tuck in!

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GETTING STARTED WITH HERBS

One of the first things you discover when you grow herbs is the act of nurturing, harvesting and using ingredients you’ve grown yourself, gives you immense enjoyment and pride.

Nothing quite matches the joy and satisfaction you feel when harvesting your own herbs. You can then put them to good use in meals, a remedy or just enjoy the fresh aroma in your home. Even one small container can provide you enough space to confidently grow a few herbs.

"Fresh herbs make almost anything taste better."

– Willi Galloway, author ‘Grow, Cook, Eat’

How to Plan your Herb Garden

As a gardener, I look at the space I have to grow my herbs and other food crops, as valuable ‘real estate.’ So, in a sense, you are a ‘landlord’ with limited ‘accommodation’ space available to ‘lease out’ to your plant ‘tenants.’

If you live on a typical suburban block, you might temporarily ‘rent’ out a section in your backyard to grow herbs and vegetables. If you live in an apartment with a balcony or rooftop, you might utilise sunny high-rise railings, ledges and steps.

If you’re renting, your situation might be a very temporary set up, with portable pots that move with you. Or you might have to utilise space in an allotment or community garden away from your home.

Whatever your situation, you need to utilise your space wisely. You may not be able to grow every herb you’d like to. However, by planning and following simple steps, the process will be easy and enjoyable for you.

When you are first getting started with growing herbs, it’s very similar to raising children! You need to provide a ‘home’ for the new arrivals, meet their physical dietary needs by ‘feeding’ them and ‘take care’ of them. This includes:

Preparing a suitable soil ‘bed’ and a ‘room’ for them to live in. Some herbs prefer a room of their own, whilst others are happy to share.

Giving them ‘drinks’ so they don’t die of thirst and end up a ‘dried arrangement’! Later, you’ll learn how to feed your herbs, so they thrive and can provide you with maximum nutrition.

Providing a regular ‘health check’ to make sure they’re healthy and attend to special needs or ailments. Just like we go to the doctor, dentist or natural therapist to make sure our health is in balance, herbs will benefit from your attention to their needs.

Harvesting (that’s the fun part!) by giving them regular ‘haircuts.’ Later, when we look at specific herbs in more detail, you’ll discover tips for pruning and taking cuttings to grow new herbs for free.

Transplanting when it’s time for them to ‘leave the nest’ and ‘move house’ to a new location or saying goodbye when their life is at an end.

Annual, Biennial and Perennial Herbs

To make it a little easier to plan your herb garden, it’s important you know that not all herbs live the same length of time. Some live to a ripe old age, while others die young! So, let’s cover a quick definition. This will be very helpful once you start choosing your herbs because you’ll know which ones are going to need to ‘lease a space’ for a long time, and those that will just require ‘temporary accommodation.’

Annual herbs

Annuals complete their life cycle (from seed to flower to seed) in one growing season or a single year. The leaves, roots, stems and flowers of the plant die annually. The bonus is though that annual herbs produce seeds for the next generation to grow. Who doesn’t love freebies?

Annual herbs are ideal to tuck into small spaces or in between other plants. They come for a quick stay and then they’re gone. Examples: Basil, rocket, dill and coriander.

They have a very short life span and are the plant ‘kids’ you raise quickly and wave goodbye to in just a few months! They are ‘short stays’ so you only have to find a temporary ‘room’ to house these herb ‘visitors.’ You must make the most of your time together while it lasts.

Fortunately, many annual herbs leave you little ‘goodbye gifts’ of seeds for you to remember them by. I think of seeds as the next generation of these herb families. You can invite them to come and stay when you’re ready. Seeds are nature’s way of preserving the species.

Biennial herbs

These last for up to two years. They grow roots, stems and leaves during the first year then bear flowers and die during the second year.

Biennial herbs are perfect for pots or a space you’re going to easily access for a couple of years. After that, you might ‘rent’ that space to another herb or plant.

Examples include parsley, sage and stevia.

Perennial herbs

Perennials live from one season to another, growing for several years, usually with new leafy green growth. They don’t need replanting. During winter they may die down and become dormant (kind of like hibernating). They store energy in their roots, crown or below ground plant parts and grow back year after year. They are often spring surprises.

Perennial herbs need a more long-term location in your garden because you’re going to see them every year. These are your ‘permanent residents’ that are ‘leasing’ a spot in your garden for many years. These herbs represent the best value to you. You plant them once, give them a ‘forever home’ position they are happy to live in and give them the care they deserve. Your perennial herbs will reward you with a high return on investment.

For that reason, I allocate some of the best positions in my garden to these herbs. They just keep on producing new leaves season after season, year after year. I figure they earn the right to some of the best real estate I can offer them.

Examples include bay, rosemary, garlic chives, chillies and perennial basil.

Annual/Perennial herbs

Now we’ve got that sorted, it must be said that a herb can behave like an annual or a perennial depending on your local climate growing conditions. That’s not to confuse you, but to help you observe how the plant is behaving in your local growing conditions.

How long your herbs survive also depends on your climate. Whilst some biennials and perennials may have the capacity to be ‘longer term residents’ in your garden, if you have a cold climate or short growing season, you may have to treat them as annuals or ‘short term visitors.’

How Much Space do you Need?

If you are just beginning to grow herbs, I suggest you start small.

"One pot of healthy herbs is better than stretching yourself to take on too many in a large area at once. It can become overwhelming looking after lots of plant ‘babies’ with different needs!"

As you gain confidence growing a few herbs in a small space, you can gradually