Every so often, I like to reevaluate my existing self-care routines, and fine tune them (not just at the New Year, but it’s as good a time as any!)
Ditch what’s not working and double down on what is.
This year, I’ve decided that I’d like to add more nourishing herbal infusions to our routine.
A nourishing herbal infusion is a special type of herbal preparation that involves steeping nutritive herbs for an extended period of time in order to extract their vitamins, minerals and phytonutrients. They’re a great way to support overall health and well-being. Some use NHIs as a whole-food multi-vitamin substitute. Depending on the herbs you choose, they can help to boost the immune system, increase energy levels and promote good digestion.
The principles and practices behind nourishing herbal infusions have deep historical roots. While I’m not aware of a specific historical origin, the practice of extracting the beneficial compounds from herbs through steeping in hot water has been a longstanding tradition across cultures. Contemporary herbalist Susun Weed has played a significant role in popularizing the term “nourishing herbal infusion” through her teachings of the Wise Woman Tradition.
The process is not complicated or difficult, but it’s a bit different than making a cup of herbal tea (tisane), which involves fewer herbs and a much shorter steeping time.
Choosing your herbs
Nourishing herbal infusions usually feature a selection of herbs known for their rich nutrient profiles. The choice of herbs can vary based on personal preferences, regional availability and specific health goals. For example, nettle can help to support healthy bones and relieve allergies, while red clover can help to balance hormones and relieve menopause symptoms.
Many herbalists keep it simple with just one herb, but you can choose to make a nourishing herbal infusion with two, three, four or more. Customize away!
Some nutritive herbs to consider for a nourishing herbal infusion blend:
So many fabulous herbs to choose from! 👏👏👏
If you like, toward the end of the infusion period, you can also incorporate a small amount of aromatic herbs such as Mentha spp. (mint), Zingiber officinale (ginger) or even some needles of Pinus spp. (pine) for flavor. (Avoid adding aromatics at beginning of the infusion, as the extra-long steeping time will cause them to overpower your infusion in an unpleasant way.)
That said, you do you! Select your NHI herbs depending on your personal preferences and health goals and adjust the strength and flavors to your liking.
Obligatory fine print: Before incorporating new herbs into your routine, especially if you have specific health concerns or are pregnant, it’s advisable to consult with a healthcare professional or a qualified herbalist for personalized guidance. Starting with one herb at a time and observing how your body responds can help you tailor your herbal infusion to your unique needs.
Making a nourishing herbal infusion
The process of making a nourishing herbal infusion is quite simple. You’ll need a large glass jar, such as a quart-sized mason jar, and a fine strainer, coffee filter or cheesecloth. Start by adding about an ounce (by weight) of dried herb to the jar and covering it with hot water, just off the boil.
In the spirit of making the whole process as simple and doable as possible, I like to blend my herbs ahead of time and store them in a jar of their own. Some herbalists recommend infusing each herb separately in order to really get to know the herbs and distinguish how each one makes you feel. This is a great idea if you’re just starting out and are unfamiliar with the herbs. Once you develop a relationship with these herbs, however, it’s so much simpler to have a ready-made blend ready to go.
Take a minute to determine how much 1 weighed ounce (~30 grams) of your chosen herbs actually is. Now locate a scoop (measuring cup, bowl, etc.) that approximates the amount of herbs you’ll need and store it in your herb blend jar. Now you don’t have to weigh out the herbs everyday. Just scoop, dump and add your hot water. Easy peesy!
(lemon squeezy optional)
Now 1 ounce of dried herb works out to quite a lot. It was over 1 cup of my blend. For this reason, I try to favor herbs that I have free access to. My blend is usually heavy on the horsetail (it grows wild in the island next to our driveway); nettle (it grows wild and I also keep a cultivated patch in my garden); red clover and dandelion (both can be found just about anywhere in North Idaho).
Sometimes I’ll incorporate raspberry leaf from my raspberry patch or chickweed or cleavers, both of which love to pop up in and around said raspberry patch.
Use what you have access to and purchase what you don’t. For example, I usually buy my oatstraw from Mountain Rose Herbs. I may try growing my own oats in the garden one of these days, but until then, MRH is high quality and convenient.
Most herbalists recommend steeping your nourishing herbal infusions for a minimum of 4 hours and optimally overnight (8 to 12 hours). Keep the infusion covered as it steeps and make sure the herbs remain fully submerged. A French press, mason jar with a cold brew strainer or teapot with an infuser lid all work great for this.
Once the infusion is ready, strain out the herbs and drink the liquid warm or cold throughout the day. The infusion will keep in the refrigerator for up to 36 hours.
Try adding a little acid
Is a “vinegar intermediary infusion” a thing? I can’t find that term used anywhere, but since vinegar is the primary solvent you turn to for mineral extraction, it seems logical to me that prepping your herbs with a bit of vinegar before adding the hot water would maximize the mineral extraction in a nourishing herbal infusion.
No? Yes? Maybe? I think yes. I also like the little bit of zing a small amount of apple cider vinegar gives to the beverage.
Apple cider vinegar with the mother or fresh lemon or lime juice are all good acidic options that can help to break down the cell walls of plants and release minerals like calcium and magnesium that are more difficult to extract using water alone.
If you keep a kombucha SCOBY hotel around, the extra-strong kombucha vinegar should also be acidic enough to do the trick.
Simply moisten your dried herbs with your acid of choice and let them sit for 5 to 10 minutes before adding the boiling water. The resulting infusion will have a slight tang from the vinegar or citrus juice, but can be sweetened with a little honey if desired.
Do you drink nourishing herbal infusions?
How do you work them into your routine?
♥
