Apple Butter Recipe

Apple Butter Recipe

I’ve never made an Apple Butter Recipe for those seasons of just too many apples. ‘Til now. It was sensory. The house was filled with the tangy-sweet spice of a concentrated apple pie. It was almost overwhelming. Blissful.

Do it on a weekend, or when you have a couple of days, because this is not a quick recipe. I made mine on a glorious sunny golden two days in early October. The year prior, we’d had an unfortunate spring storm that knocked the apple blossoms off every tree. We wondered if we’d ever have apples again. Well, this year – stand back, friends. We are inundated. We appreciate the bounty and are savoring a bumper crop this year.

Here in the rolling hills of the Berkshires of Western MA, apple trees are everywhere. They grow in people’s yards, along the edges of fallow fields, in almost every forest. Did Johnny Appleseed plant them? I choose to think so. These are heirloom apples – old stock. They are small, sometimes crab-apple-like, or very mild tasting. Much more subtle than the big, bold apples in season that we modern Americans are used to.

What is Apple Butter?

Apple Butter is a rich, smooth, spiced jam-textured apple sauce. Cooks use a variety of apples – everyone seems to have a favorite combination – granny smith, honey crisp, or my favorite macoun (more an eating apple, for breakfast, with a big spoonful of peanut butter). I used a combination of cooking apples and some little guys from my yard.

How much of what type of sweetener is another big discussion in Apple Butter Recipe forums. Some recipes call for cups of both white and brown sugar. My aim with sweeteners, as with other drugs, is lowest effective dose. When you get to the step when you’ve got the smooth apple sauce-like product, that’s when you decide if, how much and what type of sweetener. I had honey and used just a bit, and a pinch of salt – creamy perfection!

Then, spices. I used whole spices and removed them – it gave a lovely colored end product. And lastly, storing. I canned mine in 8 oz jelly jars. Since I don’t can a lot, and this was some thick stuff, I will double-check for less air pocketing in the jars next time. These might hold for a week or so, but not for the year, due to that air pocketing.

Apple Butter Recipe Annie B Kay
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Apple Butter Recipe

This Apple Butter Recipe fills the house with the tangy-sweet spice of a concentrated apple pie. A sensory way to use up too many apples.
Course Side Dish
Cuisine Botanical
Keyword apples, healthy holidays
Prep Time 48 hours
Cook Time 6 hours
Servings 4 8 oz jelly jars

Equipment

  • 1 Large bowl
  • 1 Kitchen scale, if you have one
  • 1 Heavy pot
  • 1 Stovetop
  • 1 Sieve or Food Mill
  • 1 Set of measuring spoons and cups
  • 1 Pairing & 1 Chef's knife

Ingredients

  • 4 pounds apples Use a blend - or your favorite
  • 1.5 cup water Some people use more
  • 1/2 cup apple cider vinegar
  • 1 lemon, juiced Use juice,compost lemon rind & seeds
  • 2 sticks cinnamon use whatever spices you like - whole or ground
  • 4-5 whole allspice
  • 5-6 whole cardamon seeds
  • 3 tsp local honey
  • 1/2 tsp sea salt

Instructions

  • Quarter apples (can slice smaller). Leave skin on, core in but seeds out.
  • Place sliced apples, vinegar, water, and spices in a heavy pot. Bring to a boil for 2 minutes then turn down to medium, and cook, stirring and smushing, for 45 minutes to an hour or more, until apples are consistency of a thick apple sauce. You can do this step and then leave overnight.
  • Either push through a sieve (to remove skins, cores, whole spices), or use a food mill. I found this step a workout!
  • NOW the question of sweetener. Taste your product, get to know it a bit. Does it need a touch of sweet? Some cooks use brown sugar, I used just a bit of honey, and a touch of salt.
  • Cook down until you reach a jelly-like consistency. Sometimes it turns a rich brown, but I aimed to keep it pink, so I stopped before it got to that stage. My consistency was velvety and delicious.
  • Keep in the freezer in small containers, or can in jelly jars. This makes a really lovely holiday gift.

A few Apple Butter Recipe Tips & Visuals

Here’s what about 4 pounds (64 oz, I have 65 oz here) of apples looks like – it’s about 11 medium apples.

Apple Butter Recipe Annie B Kay

Cores in, seeds out, my friends. Apple seeds contain a compound composed of cyanide and sugar. If enough is consumed, it can kill you. So, seeds out. Here’s what my quartered apples look like as I begin to cook them.

apples quartered and seeds out for Apple Butter Recipe

Here’s what my apple mix looks like once it’s cooked down.

Apple Butter recipe - apples cooked down

Pushing this mixture through a sieve was a workout, but it did make a beautiful, smooth product, and the crabapples gave it a gorgeous pink color.

I’m no great chef but I am a holistic nutritionist who likes to cook – check out my easy tasty healthy recipes, by visiting my Easy Healthy Recipes page.

All the very best,

Annie

Cherry Walnut Oat Scone Recipe

Cherry Walnut Oat Scone Recipe

Love the dough and I don’t mean money. It’s scones.

I’ve looked high and low for better-than versions of white-flour butter-laden scones. The high-test versions are sooo good and believe me I have a scone map of the excellent bakeries in town – I get my share! But, if you are looking for a weekday scone filled with nutrients and fiber, then give my Cherry Walnut Oat Scone Recipe a try.

This recipe is flexible enough that you can change it up – try lemon poppyseed (I’d nix the cinnamon in that case & use lemon yogurt), raisins instead of cherries, or dried ginger and coconut.

Apple Butter Recipe Annie B Kay
Print Pin

Apple Butter Recipe

This Apple Butter Recipe fills the house with the tangy-sweet spice of a concentrated apple pie. A sensory way to use up too many apples.
Course Side Dish
Cuisine Botanical
Keyword apples, healthy holidays
Prep Time 48 hours
Cook Time 6 hours
Servings 4 8 oz jelly jars

Equipment

  • 1 Large bowl
  • 1 Kitchen scale, if you have one
  • 1 Heavy pot
  • 1 Stovetop
  • 1 Sieve or Food Mill
  • 1 Set of measuring spoons and cups
  • 1 Pairing & 1 Chef's knife

Ingredients

  • 4 pounds apples Use a blend - or your favorite
  • 1.5 cup water Some people use more
  • 1/2 cup apple cider vinegar
  • 1 lemon, juiced Use juice,compost lemon rind & seeds
  • 2 sticks cinnamon use whatever spices you like - whole or ground
  • 4-5 whole allspice
  • 5-6 whole cardamon seeds
  • 3 tsp local honey
  • 1/2 tsp sea salt

Instructions

  • Quarter apples (can slice smaller). Leave skin on, core in but seeds out.
  • Place sliced apples, vinegar, water, and spices in a heavy pot. Bring to a boil for 2 minutes then turn down to medium, and cook, stirring and smushing, for 45 minutes to an hour or more, until apples are consistency of a thick apple sauce. You can do this step and then leave overnight.
  • Either push through a sieve (to remove skins, cores, whole spices), or use a food mill. I found this step a workout!
  • NOW the question of sweetener. Taste your product, get to know it a bit. Does it need a touch of sweet? Some cooks use brown sugar, I used just a bit of honey, and a touch of salt.
  • Cook down until you reach a jelly-like consistency. Sometimes it turns a rich brown, but I aimed to keep it pink, so I stopped before it got to that stage. My consistency was velvety and delicious.
  • Keep in the freezer in small containers, or can in jelly jars. This makes a really lovely holiday gift.

Scones are quick and easy, but here are a couple of thoughts that may be helpful:

Mix the wet & dry ingredients separately. I put the oats in the wet mixture to soften them up.

separate wet and dry ingredients scone recipe

Keep the butter cold – in the fridge – before you slice it into the dry ingredients.

You can shape the dough into a disc that’s about 3/4 inches high, and however wide across as your amount of dough allows. Bake it on a sheet or like me, use a pie tin. I love the roughness of dropping dough – so, I dollop it into a lightly buttered pie tin. Here’s what my raw dough looks like before baking.

raw dough tasty healthy cherry oat scones

You can tell if a scone is done by touching it – press lightly into it, and if it still needs time it has a doughy smoosh to the touch – it gives in a smushy way. If it’s done, it has a real firmness to the touch. Scones are dense!

I’m no great chef but I am a holistic nutritionist who likes to cook – check out my easy tasty healthy recipes, by visiting my Easy Healthy Recipes page.

All the very best,

Annie

How Digestion Affects Weight & Metabolism

How Digestion Affects Weight & Metabolism

Nutrition and Mind-Body Techniques for Better Digestion

Does your digestion impact your weight and metabolic health? Absolutely! In this post, I’ll share how improving your digestion can make a healthy natural weight easier.  You’ll learn about foods and mind-body practices to improve your gut health. I’ll describe how imbalanced digestion can lead to weight gain and how simple dietary changes and stress-relief techniques can improve your gut and overall health.

When it comes to weight loss, most people focus on calories and exercise. While energy balance is key, when you bring health into the equation (not just the number on the scale, which doesn’t always correlate with health), there’s more to it. I’ve found in my decades of experience working with thousands of people on this issue, each person is a unique puzzle – what works for one, does not necessarily work for another. Sure there are science-based guidelines. They are only the beginning, however, of rebalance for most. 

Managing your weight begins at your center – in your gut. A healthy digestive system helps your body break down and absorb nutrients and plays a vital role in regulating your metabolism. Metabolism is the collection of processes and biochemicals that derive energy and nutrients for your whole being’s work, growth and repair from food and water. Healthy digestion can also reduce bloating and inflammation.

Whether it’s adding more fiber to your diet, walking after meals or practicing mindful breathing, these tips can help you maintain a healthy natural weight by improving your digestion.

Understanding Digestion

Your digestive system is fascinatingly (to nerds like me, anyway) complex. If we took what my friend and colleague Kathie Swift calls “the inner tube of life” and unraveled it, it would be 30-40 feet long. If we spread the average absorptive surface area of the system out, it would be about the size of a regulation professional baseball diamond! Digestion has mechanical and muscular, chemical, pH (acid-base), hormonal, neurologic, and immune components. It is deeply entwined and in close communication with every other system of your body. See why we begin there? 

The digestive tract does get out of whack – in fact, that’s perfectly normal. Our modern lives and highly refined diets seem custom-made to imbalance our guts. Happily, there are proven ways to rebalance a gut so out of whack that it’s undermining your health.

In this section, key terms are in bold for fast readers (and skimmers). 

From the moment you think about eating then see or smell your meal, digestion begins by preparing your body to eat. You pancreas starts generating digestive enzymes, and you begin to salivate. This preparation is called cephalic digestion. 

From the time you chew and swallow your food, to when it passes through your intestines, your digestive organs are all participating in their specialized way. For example, your stomach (which is an acid bath (pH2) that aids absorption of minerals, unravels proteins, and acts as a first line of defense against unhealthy microbes), liver (a transformer of toxins), pancreas (a hormone generating gland), and intestines (absorbers and immune modulators) each do their bit.

When you chew, saliva (nutritionists call it liquid gold) starts to break down carbohydrates, and in your esophagus, a wave of peristaltic muscular action kicks in to propel food along its journey through the digestive tract. 

The gut microbiome—the trillions of bacteria living mostly in your large intestines (colon)—plays a critical role in feeding your gastrointestinal (GI tract) and in immune health, as well as participating in the final absorption of water, salt, and other nutrients. We have more bacterial cells in our microbiome than all the other cells in our body combined. Tending the inner garden of your gut bacteria can help regulate your appetite, reduce excess inflammation, support hydration and more.

However, when your gut is out of balance because of over-processed food, too much stress, illness, or an underlying predisposition, it can lead to digestive problems. That can ultimately lead to health problems that include excess weight. Qualified nutrition professionals use a combination of food choices, occasional supplements, herbs or spices, and lifestyle choices in flexible protocols to help rebalance digestion and address related metabolic conditions.

I made a brief YouTube video that takes you on a journey through your digestive tract. Click on the image below to check it out. 

 

link to a digestion youtube video

How Poor Digestion Can Lead to Weight Gain

When your digestive system isn’t functioning properly, it can lead to a range of issues that make it harder to maintain a healthy weight. Here are just a few things that can happen. 

Impaired Metabolism and Calorie Utilization:

Unmanaged or too much stress and/or poor-quality food can undermine your body’s ability to convert food into energy in a variety of ways.  For example, when you’re undereating, your body may think you are starving, so compensate by slowing your metabolism – sometimes by a lot! Then if and when you binge, you are a fat-generating machine. Another possibility is that too much highly refined food increases hunger and eating.  Your body tends to store that excess energy as unhealthful fat. Finally, body fat isn’t just a storage locker for energy – fat is biochemically active. It generates pro-inflammatory molecules that love to help you hold onto water and more fat. Hormone shifts during and before menopause also start to mess around with insulin and other hormones, making the tendencies you’ve managed well when younger much harder to cope with. 

Constipation and Bloating:

When your digestive system is backed up, you can experience bloating, fluid retention and toxins (both naturally occurring by products of life & synthetic chemicals you encounter) back up. Not only does this make you feel sluggish and tired, but it can also cause your stomach to appear distended, making you feel heavier. When you’re constipated, it tends to rise to the top of mind and it’s hard to think about anything else. 

Inflammation:

Inflammation is the first stage of healing, and thank goodness for it. Chronic digestive issues, however, can trigger inflammation that never moves along to healing – and that inflammation can spread throughout your body. With regard to digestion, a simple way to think about it is that when your gut encounters something it doesn’t recognize (a bright orange Cheeto, for example), it triggers inflammation. Inflammation is often linked to weight gain and most other chronic diseases, as it can interfere with a number of processes. For example, your body’s ability to regulate hormones like insulin, which controls how much fat you store.

Nutrient Deficiencies:

If your gut isn’t breaking down or absorbing nutrients properly, you likely miss out on key vitamins and minerals needed to support a healthy metabolism. This can lead to fatigue, overeating, and weight gain as your body tries to compensate for the lack of nutrients.

Leaky Gut and Insulin Resistance:

Digestive issues, such as leaky gut syndrome (when gut contents leak directly into the bloodstream rather than being absorbed normally), can cause the body to become more resistant to insulin, the hormone that regulates blood sugar. This can lead to high blood sugar levels, increased hunger, and, eventually, weight gain. A leaky gut also impacts the immune system in that when rouge proteins enter the bloodstream, your body creates antibodies to them. You might begin to find yourself having allergic reactions to everything you eat. Some nutritionists suggest that this is how auto-immune conditions begin or worsen. 

How Nutrition Can Improve Digestion and Help Manage Weight

A well-balanced whole-food diet that you tolerate is one of the best ways to improve digestion and support weight management. By emphasizing certain foods and taking a sabbatical others, you can give your gut the time and the  fuel it needs to come back into balancer and function properly.

Here are some belly basics for digestion. 

Whole Foods for Better Digestion:

Fiber-Rich Foods: Foods like vegetables, fruits, and whole grains are rich in fiber, which helps keep your digestive system moving and prevents constipation. Soluble fiber also helps balance blood sugar and lower cholesterol levels, which are important for weight management.

Probiotic-Rich Foods: Probiotics are live bacteria that can improve gut health. Fermented foods like yogurt, kimchi, sauerkraut, and kefir help replenish good bacteria in your gut, improving digestion and your metabolism.

Prebiotic Foods: Prebiotics are a type of fiber that feeds your gut bacteria. Foods like garlic, onions, bananas, and asparagus help support the growth of healthy bacteria, which can improve digestion and prevent unhealthful weight gain.

Hydration: Drinking plenty of water throughout the day helps keep your digestive system functioning smoothly, prevents constipation, and supports a healthy metabolism.

Wisdom: Taking a break from foods, activities, medications or supplements you suspect you are not tolerating well. Work with a qualified nutritionist to begin this process. 

Food Sabbaticals for Better Digestion and Weight Control:

Processed Foods and Added Sugars: Processed foods often contain additives and preservatives that disrupt the balance of your gut bacteria. They can lead to digestive issues and weight gain.

High-Fat and Fried Foods: These foods are harder for your body to break down and can cause bloating, indigestion, and weight gain.

Artificial Sweeteners: Some artificial sweeteners can alter your gut bacteria, leading to digestive problems and even weight gain over time.

The Role of Macronutrients in Digestive Health:

Protein for Muscle and Metabolism: Eating lean protein, such as chicken, fish, and plant-based sources, supports metabolism and muscle growth, which can help you stay or get strong.

Healthy Fats: Omega-3 fatty acids, found in fish, nuts, and seeds, can reduce inflammation and support a healthy gut, making it easier to maintain a healthy weight. Monounsaturated fats, like olive oil and avocadoes, are also healthful. 

Complex Carbohydrates: Boost fiber with whole grains like quinoa, oats, and brown rice over refined carbs for better digestion and sustained energy. Fiber modulates the rate at which carbohydrates are absorbed from the gut into the bloodstream, so gets you off the rollercoaster of high then low blood sugar. 

Mind-Body Techniques to Support Digestion and Weight Loss

Your mind and gut are deeply connected through the gut-brain axis, which means your mental state can directly affect how well your digestive system works. Stress, anxiety, and even your eating habits can interfere with digestion, but mind-body practices can help restore balance. Here are a few that can help. 

Mindful Eating:

When you rush through meals or eat while distracted, your body has a harder time digesting food. Practicing mindful eating—slowing down, chewing thoroughly, and savoring your food—can improve digestion, reduce overeating, and help you feel more satisfied with smaller portions. Begin by tuning into your senses, savoring your food and chewing – can you do 10 chews per bite? More? 

Mind-body techniques  for Digestion:

Certain yoga or qigong poses, such as twists and forward folds, can help stimulate digestion by massaging your abdominal organs. These practices also reduce stress, which can have a positive impact on gut health.

Breathing Exercises:

Some psychologists say we are in a chronic sympathetic (fight, flight, freeze) nervous system state – constant stress. Deep belly breathing activates your parasympathetic nervous system, which is responsible for the “rest and digest” functions. This can help ease digestive discomfort and improve nutrient absorption.

Meditation and Stress Reduction:

Chronic stress can disrupt your digestion and lead to weight gain. Incorporating stress-relieving practices like meditation, journaling, or spending time in nature can help calm your mind and support your digestive health.

Lifestyle Habits That Support Digestion and Weight Management

In addition to nutrition and mind-body techniques, your daily habits also play a role in how well your digestion works.

Sleep and Digestion:

Poor sleep can throw off your metabolism and disrupt your body’s ability to digest food properly. Aim for 7-9 hours of quality sleep each night to support healthy digestion and weight control. If you are struggling with this, get coaching from a nutritionist or other qualified therapist/coach with lifestyle training. 

Physical Activity:

Regular exercise helps improve digestion by stimulating the muscles in your digestive tract. Yes, do those core strengthening movements (safely – start slow).  It also boosts metabolism, reduces blood sugar and burns calories, making it easier to maintain a healthy weight.

Meal Timing and Portion Control:

Eating consistent, balanced meals at regular intervals helps your digestive system function smoothly. Avoid eating large meals late at night, as digestion slows down when you sleep, leading to potential weight gain.

Your digestive system plays a crucial role in how your body processes food, absorbs nutrients, and manages weight. Poor digestion can lead to weight gain through bloating, slow metabolism, and nutrient deficiencies. However, by making small, sustainable changes—like incorporating fiber-rich foods, practicing mindful eating, and reducing stress—you can support your gut health and naturally manage your weight.

With the right nutrition and a few mind-body techniques, you can help your body work better from the inside out. It’s a bit of effort but it’s so worth it. 

Book a free discovery call with Annie

Sources

Role of Food Digestion and Digestive System in the Nutritional, Functional and Health Properties of Food Bioactives by Samuel Fernández-Tomé. Nutrients 2024, 16(5), 712;  https://doi.org/10.3390/nu16050712 – 29 Feb 2024. This editorial is an overview of several recent research studies on the connection between food, digestion, and health. 

A Critical Review on the Role of Food and Nutrition in the Energy Balance Maurizio Fadda et al., Nutrients 2020
This review evaluates the influence of specific foods and dietary regimens on energy expenditure. While there is no “miracle food” for weight loss, it underscores the multifactorial nature of energy balance and the role of nutrition in metabolism. The paper also highlights the potential impact of gut microbiota on energy intake and expenditure.

Effects of Mindful Eating in Patients with Obesity and Binge Eating Disorder.   Minari TP, et al.  Recent RCT with 82 people studying effect of mindful eating on weight. Nutrients. 2024 Mar 19;16(6):884. doi: 10.3390/nu16060884. PMID: 38542795; PMCID: PMC10975968.

Edible Flowers: Nature’s Colorful Delicacies

Edible Flowers: Nature’s Colorful Delicacies

My garden’s filled with edible flowers and herbs, and when it starts to go off, my salads and dishes explode in technicolor! Edible flowers aren’t, however, just a colorful addition to your plate; they’re a vibrant, nutrient-rich ingredient that has been used for centuries around the world. Beyond their fragrant and aesthetic appeal, edible flowers offer nutritional benefits. 

This post explores the world of edible flowers, delving into their health benefits, identifying specific flowers you can incorporate into your meals, offering tips on how to gather them safely, and culinary tips to elevate your dishes.

Health Benefits

Edible flowers are packed with vitamins, minerals, and antioxidants. Here are some key benefits they offer:

edible flowers are…Rich in Antioxidants

Many edible flowers, such as marigolds and nasturtiums, are high in antioxidants, which help combat free radicals in the body and reduce oxidative stress.

Anti-Inflammatory Properties

Flowers like calendula and chamomile have anti-inflammatory properties, which can help reduce inflammation and soothe various ailments.

Vitamin Boost

Edible flowers such as hibiscus and rose petals are rich in vitamins A, C, and E, which are essential for maintaining healthy skin, boosting the immune system, and improving overall health.

Digestive Health

Flowers like dandelions and lavender can aid digestion. Dandelions act as a mild laxative, while lavender helps reduce bloating and gas.

Calming Effects

Chamomile and lavender are well-known for their calming effects, making them excellent for reducing anxiety and promoting better sleep.

10 Common Edible Flowers

  1. Nasturtiums (Tropaeolum majus)

    • Flavor: Peppery, similar to watercress
    • Health Benefits: High in vitamin C and antioxidants
    • Uses: Salads, garnishes, stuffed flowers

  2. Marigolds (Tagetes spp.)

    • Flavor: Citrusy and slightly bitter
    • Health Benefits: Contains lutein and zeaxanthin, which are beneficial for eye health
    • Uses: Soups, rice dishes, as a natural food dye

  3. Pansies (Viola tricolor)

    1. Flavor: Mildly sweet to slightly grassy
    2. Health Benefits: Anti-inflammatory and rich in vitamins A and C
    3. Uses: Salads, desserts, as decorative garnishes

  4. Borage (Borago officinalis)

    1. Flavor: Cucumber-like
    2. Health Benefits: High in omega-6 fatty acids and acts as a diuretic
    3. Uses: Salads, beverages, soups

  5. Lavender (Lavandula angustifolia)

    1. Flavor: Sweet, floral, with hints of mint and citrus
    2. Health Benefits: Calming properties, aids in digestion and sleep
    3. Uses: Desserts, teas, savory dishes

  6. Hibiscus (Hibiscus sabdariffa)

    1. Flavor: Tart and cranberry-like
    2. Health Benefits: High in vitamin C, aids in lowering blood pressure
    3. Uses: Teas, jams, sauces

  7. Dandelions (Taraxacum officinale)

    1. Flavor: Sweet, honey-like
    2. Health Benefits: Diuretic, aids digestion, rich in vitamins A and C
    3. Uses: Salads, soups, teas

  8. Rose Petals (Rosa spp.)

    1. Flavor: Sweet, perfumed
    2. Health Benefits: Rich in vitamin C and antioxidants, aids in digestion
    3. Uses: Desserts, syrups, salads

  9. Calendula (Calendula officinalis)

    1. Flavor: Peppery, tangy
    2. Health Benefits: Anti-inflammatory, antimicrobial properties
    3. Uses: Salads, soups, as a saffron substitute

  10. Chamomile (Matricaria chamomilla)

    1. Flavor: Sweet, apple-like
    2. Health Benefits: Calming effects, aids in digestion
    3. Uses: Teas, desserts, as a garnish

How to Gather Safely

Gathering edible flowers requires care and knowledge to ensure they are safe to consume. Here are a few tips to help support a pleasant edible flower experience: 

  1. Identify Correctly: Make sure to correctly identify the flower. Use reliable guides or consult with an expert to avoid consuming toxic flowers.
  2. Organic Sources: Always gather flowers from organic sources, free from pesticides and chemicals. Avoid roadside or industrial area flowers.
  3. Time of Harvest: Pick flowers in the morning after the dew has evaporated but before the sun is too strong, as this is when their flavor is most concentrated.
  4. Healthy Specimens: Choose flowers that are healthy and free from spots, molds, or pests
  5. Preparation: Rinse flowers gently under cold water to remove dirt and small creepy crawling insects. Pat them dry with a paper towel before use.

Culinary Tips for Using Edible Flowers

Incorporating edible flowers into your cooking is a sensory joy – they smell great and are just gorgeous. Here are some tips and ideas to inspire & get you started:

  1. Salads: Add fresh, colorful petals to salads for a burst of color and flavor. Nasturtiums, pansies, and calendula work well.
  2. Desserts: Use flowers like lavender and rose petals to infuse syrups, creams, and baked goods with floral notes.
  3. Teas and Infusions: Brew flowers such as chamomile, hibiscus, and lavender for soothing herbal teas. Fresh or dried petals can be used.
  4. Garnishes: Decorate cakes, pastries, and cocktails with vibrant, edible flowers like violas and borage for a stunning presentation.
  5. Herbal Butters and Oils: Mix finely chopped petals of flowers like chive blossoms or marigolds into butter or oils for a unique flavor twist.
  6. Candied Flowers: Preserve the beauty of flowers like violets and rose petals by candying them with egg white and sugar, perfect for decorating desserts.
  7. Soups and Stews: Add flowers such as calendula or marigold towards the end of cooking for an extra layer of flavor and color.
  8. Jams and Jellies: Incorporate petals from flowers like dandelions and roses into homemade jams and jellies for a unique taste.
Book a free discovery call with Annie
Edible flowers are a nutritious way to enhance your meals. From their diverse health benefits to their stunning aesthetics, they are a versatile ingredient worth exploring. By identifying the right flowers, gathering them safely, and using creative culinary techniques, you can elevate your dishes and enjoy the  benefits these blossoms provide. So, next time you’re planning a meal, consider adding a touch of nature’s elegance with edible flowers.

In this blog post, we’ve covered the health benefits, specific types of edible flowers, safe gathering practices, and culinary tips to help you incorporate these delicate delights into your diet. Whether you’re a seasoned cook or a novice in the kitchen, edible flowers can add a new dimension to your culinary adventures, enriching both your palate and your health. Enjoy! 

Sources

Edible Flowers: Antioxidant Compounds and Their Functional Properties
This review explores the antioxidant compounds found in edible flowers, emphasizing their bioactive profiles and potential health benefits. It discusses the phenolic compounds, flavonoids, carotenoids, and other antioxidants that contribute to the health-promoting properties of edible flowers.
Prabawati, N.B., Oktavirina, V., Palma, M., & Setyaningsih, W. (2021). Horticulturae, 7(4), 66.

Phytochemicals and Antioxidant Properties of Edible Flowers
This study compiles data on the chemical composition and antioxidant properties of over 200 edible flowers, detailing their phenolic content, flavonoids, and antioxidant activity. The research highlights the significant health benefits these phytochemicals provide, particularly in reducing the risk of chronic diseases. Kandylis, P. (2022). Applied Sciences, 12(19), 9937.

Edible Flowers Used in Some Countries of the Mediterranean Basin: An Ethnobotanical Overview

This review looks at edible flowers in Mediterranean countries, where they are widely used. MottiR, PauraB et al. Plants. 2022 Nov 28;11(23):3272. doi: 10.3390/plants11233272.

Grapefruit & Citrus: Bright Balancers

Grapefruit & Citrus: Bright Balancers

Grapefruit & Citrus are bright balancers that have a uniquely sunny spot in your culinary and nutrition worlds. Their acidic flavor and vitamin C-packed composition add health to your diet and to every dish they touch.

A squeeze of lemon on a piece of fish. The lime in your favorite guacamole recipe. Citrus are bright beams of light, balancing flavors while dispensing important nutrients. They come by it naturally!

Nutritional & Health Benefits of Grapefruit

Vitamin C, Antioxidants & more

Grapefruit is renowned for its high Vitamin C content. This essential nutrient is not just about warding off colds; it’s a powerful antioxidant that plays a crucial role in your body’s balance by helping to remove excess free radicals. Free radicals, a natural byproduct of metabolism, can in excess damage cells and tissue, so contribute to aging and various health issues.

Lifestyle choices play a role in your free radical-antioxidant balance. Excess stress, sugar, alcohol, and ultra-processed foods can create more free radicals, while a nutrient-dense whole foods lifestyle that includes antioxidant-rich herbs, fruits, spices, and vegetables helps keep a healthy balance. By incorporating grapefruit into your diet, you provide your body with a natural defense system against these potentially harmful agents.

But the story of grapefruit & citrus bright balancing health benefits doesn’t end with Vitamin C. This fruit is also packed with many other antioxidants (one study found 38!). Flavonoids, beta-carotene, lycopene and naringenin are especially rich in the pink and red varieties. These antioxidant compounds have been linked to reducing inflammation, promoting anti-fungal and anti-microbial action, improving blood sugar, improving heart health, support for mitochondria (the energy factories in our cells) and even lowering the risk of some cancers.

Grapefruit & Heart Health

Speaking of heart health, numerous studies have shown that grapefruit can have a beneficial impact. Its fiber, potassium, lycopene, Vitamin C, and choline content all contribute to heart health. One study found that consuming grapefruit regularly could reduce blood pressure and cholesterol levels, two significant factors in heart disease.

Awareness: Grapefruit – Medication Interactions

However, it’s crucial to be aware of grapefruit’s interactions with certain medications. This is due to a compound called furanocoumarin found in grapefruit that can affect cytochrome P450 3A4 isoenzyme and P-glycoprotein metabolism in some medications, potentially leading to very serious health effects. More than 85 medications  (including some statins) are known to interact with grapefruit. Taking grapefruit with a statin can potentially boost the effect of that medication up to 12 times, so increasing the chances of liver or other organ damage. Here’s more on that from the FDA, and if you are on medications ask your healthcare professional about it.

Other citrus has some, but much less, interactions with medications. Orange juice, lemon juice, pomegranate juice, lime juice, and wheat grass juice have a few interactions, so check with your healthcare provider about drug-food interactions, and DON’T generally take your medications with juice. Water is better as a rule of thumb, and generally, if you have some juice a couple hours after taking your medications, the risk tends to be less.

Listening to Your Body: The Key to Enjoying Citrus

The most important lesson in your wellness journey is learning to listen to your body. Pay attention to how your body reacts to grapefruit. If you notice any discomfort or adverse reactions, it might be best to consult with a healthcare professional.

Grapefruit Seed Extract & Immunity

Moving beyond its juicy interior, grapefruit’s medicinal prowess extends to its seeds, peel and leaves. Grapefruit seed extract (GSE), derived from the seeds, pulp, and white membranes of the fruit, is touted for its antimicrobial properties. Historically, GSE has been used as a natural remedy to treat infections and boost immunity. While more research is needed to fully understand its efficacy, early studies show promise in GSE’s ability to combat a wide range of bacteria and fungi.

In this light, grapefruit & citrus bright balancers aren’t just fruit; they’re a testament to the wonders of nature, blending deliciousness with health benefits. Its story is a reminder of how traditional practices and modern science can come together, offering us tools to enhance our health and well-being.

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Grapefruit Folklore & Metaphysics

Growing up, I always found something magical about grapefruits. They appeared in the winter around the holidays when local fresh fruit was just not available. Their vibrant color and invigorating aroma hinted at something beyond their tangy taste. Sure enough, grapefruit has a role in folklore and metaphysics, a world where tradition and energy intertwine with the physical aspects of this balancing fruit.

Grapefruit & citrus: A Global Perspective

In many cultures around the world, citrus fruits, especially grapefruits, have held a special place in folklore. In the sunny groves of the Mediterranean, grapefruits were often considered symbols of prosperity and fertility. Their bright color and round shape were reminiscent of the sun, embodying vitality and life.

Moving across the globe, citrus fruits, including grapefruits, play significant roles in cultural ceremonies. For instance, during Lunar New Year celebrations in China, citrus fruits are common gifts, symbolizing good luck and fortune. Similarly, in many parts of the world, citrus fruits are used in festive decorations, their bright colors and fresh scents adding to the celebratory atmosphere.

Grapefruit in Herbalism & Home Remedies

In herbalism, grapefruit has a long-standing reputation. Herbalists from various traditions have used grapefruit seed extract as a natural remedy for its purported antimicrobial and immune-boosting properties. Though these uses are more anecdotal than scientifically proven, they speak to the deep-rooted belief in grapefruit’s healing powers.

My own exploration into herbalism introduced me to intriguing uses of grapefruit. In some communities, grapefruit peels are dried and used in teas as a remedy for coughs or colds, leveraging their high vitamin C content and essential oils. Others have shared with me their use of grapefruit peel infusions in baths for their refreshing and skin-toning properties. I have used grapefruit essential oil as a clean refreshing fragrance in my humidifier. 

Metaphysics of Grapefruit

Citrus Aromatherapy: Uplifting the Spirit

Now, let’s delve into the metaphysical realm. Aromatherapy has long used citrus scents, particularly grapefruit, for their uplifting and energizing properties. It’s no coincidence that I loved the refreshing smell of grapefruit in the air; grapefruit’s aroma has long been believed to help dispel mental fatigue and induce positive feelings.

Grapefruit & Chakra Balancing

In the practice of energy work and chakra balancing, grapefruit holds a special place. Its vibrant energy is said to resonate with the third chakra – the bright city of jewels (Manipura) – or solar plexus chakra, the energy center associated with confidence and self-empowerment. By incorporating grapefruit into my meditation and energy practices, I’ve found a greater sense of balance and inner strength.

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The Ayurvedic Angle: Citrus and Body Harmony

When I first began my study of the world of Ayurveda, I was fascinated by how this ancient system of medicine viewed food not just as nourishment, but as an energetic key to balancing the body and mind. Citrus fruits, and particularly grapefruit, have unique qualities in Ayurveda that can harmonize our inner energies.

Understanding Citrus in Ayurveda

Ayurveda, a holistic healing system that originated in India over 5,000 years ago, classifies foods based on their elemental properties and effects on the body’s doshas (energy types) – Vata, Pitta, and Kapha. Citrus fruits, with their refreshing and cleansing properties, are often used to balance these energies.

Grapefruit, with its sour and slightly bitter taste, is considered particularly beneficial in Ayurveda. It’s believed to aid digestion, stimulate the metabolism, and help detoxify the body. For someone with a Kapha constitution like me, prone to sluggishness and congestion, the invigorating nature of grapefruit is a blessing.

The Significance of Taste: Sour and Bitter in Ayurvedic Diet

In Ayurveda, taste (Rasa) is a critical aspect of diet and nutrition. The six tastes – sweet, sour, salty, bitter, pungent, and astringent – each have their effects on the doshas. Sour and bitter, two predominant tastes in grapefruit, have action.

Sour taste, found abundantly in grapefruit, is known to stimulate appetite, aid digestion, and energize the body. It’s particularly beneficial for Vata and Kapha individuals, helping to balance their earthier, cooler nature. However, it should be consumed in moderation by Pitta types, who already have plenty of internal ‘fire’.

Integrating Grapefruit & Citrus into Your Daily Life

Embracing the zesty world of grapefruits and their citrus cousins can be a delightful and healthful addition to your daily routine. My journey with these fruits has taught me that their benefits extend beyond their nutritional value; they are powerful allies for wellness and balance.

Tips for Including Citrus

Incorporating grapefruit into your daily life doesn’t have to be complicated.

Here are a few tips:

  1. Morning Ritual: Start your day with a glass of warm water infused with fresh grapefruit juice. This not only hydrates you but also kickstarts your metabolism.
  2. Snack Smart: Replace processed snacks with a bowl of fresh grapefruit slices. It’s refreshing, hydrating, and packed with nutrients.
  3. Citrus Dressings: Add a zing to your salads with grapefruit-based dressings. Mix grapefruit juice, olive oil, a hint of honey, and your favorite herbs for a tangy dressing.

Simple Recipes: From Breakfast to Dinner

  • Breakfast: Grapefruit Avocado Toast – Top whole-grain bread with mashed avocado, grapefruit segments, a sprinkle of sea salt, and a dash of cayenne pepper.
  • Dinner: Citrus-Herb Roasted Chicken – Marinate chicken with grapefruit juice, garlic, rosemary, and thyme. Yum!

Culinary Tips

  • When cooking with grapefruit, balance its sourness with a touch of sweetness or a creamy element.
  • Use grapefruit zest to add a burst of citrus flavor to baked goods or as a garnish.

DIY Citrus Infusions: A Step-by-Step Guide

Creating your own citrus infusions is both fun and beneficial. Here’s a simple way to make a grapefruit infusion:

  1. Ingredients: Sliced grapefruit, fresh herbs (like mint or rosemary), water.
  2. Method: In a large pitcher, combine the grapefruit slices and herbs. Fill with water.
  3. Infuse: Let it sit for a few hours or overnight in the refrigerator.
  4. Enjoy: Serve chilled for a refreshing and hydrating drink.

Listening to Your Body: The Key to Enjoying Citrus

The most important lesson in your wellness journey is learning to listen to your body. Pay attention to how your body reacts to grapefruit. If you notice any discomfort or adverse reactions, it might be best to consult with a healthcare professional.

High-Quality Grapefruit & Citrus Products

Feeling like a little grapefruit skincare, or a supplement bursting with citrus nutrients? I’ve got you covered – here is my list of goodies – supplements and personal care products to bring a little citrus into your life. 

Fullscript is a high-quality online formulary that carries nutritional supplements and personal care products. If you have or set up an account through me, you’ll get 25% off everything, and free shipping if you order more than $50. 

I’m an affiliate with Fullscript, so if you do purchase through my account, I receive a small commission. 

Deepening Your Connection: Grapefruit as a Plant Initiation Ally

What’s a Plant Initiation?

Plant initiation is an ancient practice that involves forming a deep, spiritual connection with a plant to understand its essence and benefits on a deeper level. This practice emphasizes the significance of plants in our journey of self-discovery and connection with nature.

Grapefruit in Plant Initiation

Grapefruit, with its bold flavor vibrant energy, and support for the 3rd chakra, is an excellent ally for plant initiation. By mindfully bringing grapefruit into your body in several ways, meditating with its essence, and using its essential oils, you can deepen your connection to this powerful strength-giving fruit.

My own experience of this powerful plant – feeling its texture, inhaling its aroma, slowly savoring its flavor, and feeling the support of its energizing strength – brought a heightened awareness of just how much its properties provide my body and spirit. In this shamanic practice, plants give you advice! This mindful engagement opened up a profound dimension in my relationship with grapefruit, one that transcends the physical and ventures into the spiritual.

Plant Initiation Weekend with Annie B Kay

Grapefruit & Citrus: Bright Balancers

You’ve now explored the rich tapestry of special fruit where science, tradition, and personal experience intertwine, each thread adding depth and color to our understanding.

The Fusion of Science, Tradition, and Your Personal Experience

From the very first zesty burst of grapefruit on your palate to the deeper understanding of its role in folklore, metaphysics, and Ayurveda, this journey is enlightening. You’ve seen how science validates the health benefits of grapefruit – its role in heart health, its wealth of vitamin C and antioxidants, and the intriguing research on citrus flavonoids. But beyond the laboratory and clinical studies, you’ve delved into the rich heritage of grapefruit in traditional remedies and cultural practices, where it’s more than just a fruit – it’s a symbol, a healing agent, and a part of life’s celebrations.

Your personal experiments and experiences with grapefruit, whether it’s starting your day with refreshing grapefruit-infused water or exploring its use in energy work, can deepened your connection with this citrus wonder. It’s these personal touches, the little experiments and mindful moments, that truly bring the science and tradition to life.

Embrace Grapefruit & Citrus in Your Path to Wellness

I encourage you to explore the world of grapefruit and citrus in your way. Whether it’s incorporating these fruits into your diet, using them in home remedies, or simply enjoying their refreshing aroma, there’s a multitude of ways to embrace their benefits. Remember, the path to wellness is as much about the journey as it is about the destination. It’s about finding joy in the small things, like the tart taste of grapefruit on a summer morning, and the peace in the rituals, like preparing citrus-infused water for the day ahead.

Embrace grapefruit not just as a food, but as a companion on your wellness journey. Let it inspire you to explore, experiment, and connect with the world around you in new and meaningful ways. Most importantly, let it remind you of the beauty in blending the wisdom of tradition with the insights of science, all woven together by your unique personal experiences.

Please remember that the journey doesn’t end here. Each grapefruit you peel, each slice savored, is a step further on your path to wellness. So, go forth with zest and enthusiasm, and let your health and life’s journey of savoring continue.

Sources

Pollicino F, Veronese N et al. Mediterranean diet and mitochondria: New findings. Experimental Gerontology 176 (2023) 112165. https://doi.org/10.1016/j.exger.2023.112165

Duda-Madej, Anna, et al. “Naringenin and Its Derivatives—Health-Promoting Phytobiotic against Resistant Bacteria and Fungi in Humans.” Antibiotics, vol. 11, no. 11, 15 Nov. 2022, p. 1628, https://doi.org/10.3390/antibiotics11111628

Gandhi, Gopalsamy Rajiv, et al. “Citrus Flavonoids as Promising Phytochemicals Targeting Diabetes and Related Complications: A Systematic Review of in Vitro and in Vivo Studies.” Nutrients, vol. 12, no. 10, 23 Sept. 2020, p. 2907, www.ncbi.nlm.nih.gov/pmc/articles/PMC7598193/, https://doi.org/10.3390/nu12102907.

Sánchez Macarro, Maravillas, et al. “Effect of a Combination of Citrus Flavones and Flavanones and Olive Polyphenols for the Reduction of Cardiovascular Disease Risk: An Exploratory Randomized, Double-Blind, Placebo-Controlled Study in Healthy Subjects.” Nutrients, vol. 12, no. 5, 19 May 2020, p. 1475, https://doi.org/10.3390/nu12051475.