Recommended Booklist – Cheryl Fromholzer, Clinical Herbalist

Books – Recommended Reading
Field Guides
• Pacific State Wildflowers – A Peterson Field Guide
• Pacific Coast Tree Finder by Tom Watts
• National Audubon Society Field Guide to Trees Western Region

Edible/Foraging Books
• Edible and Medicinal Plants of the West by Gregory Tilford
• Common Edible and Useful Plants of the West by Muriel Sweet
• Edible Wild Plants – Wild Foods from Dirt to Plate by John Kallas, PhD

General Herbals
• Herbal Kitchen by Kami McBride. Chock full of great recipes for cordials, herbed salts, herbal drinks, honeys, pestos… and more!
• Alchemy of Herbs by Rosalee de la Forêt. Dozens of recipes and good information on herbs.
• Herbal Recipes and Medicinal Herbs by Rosemary Gladstar – great books for beginners with a basic herbal primer and recipes!
• Body Into Balance by Maria Noel Groves – a great introduction to herbal medicine and nutrition.
• Medicinal Plants of the Mountain West and Medicinal Plants of the Pacific West by Michael Moore – Highly recommended! Includes information on plant identification, habitat, collection, constituents and medicinal uses of our native medicinal plants. Contains information you won’t find anywhere else, written with great warmth and humor.
• Healing Wise by Susun Weed – For people who are interested in the philosophy of the Wise Woman Traditions of Western Herbalism. Susun provides a unique voice of woman-centered herbalism, grounded in compassion, ritual and using common herbs that nourish.
• Herbal Healing for Women by Rosemary Gladstar – A great book for herbal strategies for women’s reproductive healthcare. (I recommend anything written by Rosemary Gladstar!)
• The Book of Herbal Wisdom and/or The Practice of Traditional Western Herbalism by Matthew Wood – Matt teaches about the deeper wisdom of plant medicine and writes about more esoteric topics such as doctrine of signatures and herbal energetics. His perspective is unique.
• A Modern Herbal by Mrs. Grieves (volume 1 and 2) – originally published in 1931, this is a classic treatise on herbal medicine as practiced through the ages.
• Planetary Herbology by Michael Tierra.
• The Herb Book by John Lust. Covers a little of everything from a material medica of 500 different herbs, to some basic vitamins and minerals, to dye plants, as well as some herbal formulas for specific conditions.

Nourishing Herbal Infusions

1. Add ½ cup (total) dried* herbs to a quart jar with a lid (mason jars work great).
2. Fill jar with just boiled water and put on the lid
3. Infuse from 2 hours to overnight before straining and drinking.
4. Drink 2 cups to 1 quart per day, refrigerating what you won’t use until the next day.
Herbs to Pick From:
– Nettle
– Oatstraw
– Rosehips
– Chickweed
– Alfalfa
– Red Clover Blossoms
– Lemon Balm
– Red Raspberry Leaf
*If using fresh herbs, increase the quantity.

Herbal Vinegars

Pack a jar ¼ to ½ way with herbs (see Herbs to Pick From under Column 1 – use more for fresh)

  1. Fill the jar with Apple Cider Vinegar
  2. Cover with top wax paper to prevent the vinegar from touching metal and apply lid tightly
  3. label with contents and date.
  4. Leave for 2-4 weeks in a dry place away from direct sunlight and heat. Shake daily to energize and incorporate the herbs into the vinegar.  (If using fresh herbs, then let it sit for 2 weeks to avoid spoilage).
  5. Strain and pour into a nice bottle and label.

Use in place of vinegar in salad dressings, over steamed veggies, in bone broth, an ounce in a bit of warm water before meals to stimulate digestion… be creative

Herbed Sprinkles

Ingredients:

  • ¼ cup toasted sesame seeds
  • 2 tablespoons nettle leaf
  • 1 tablespoon purple dulse seaweed
  • 1 teaspoon Rosemary
  • A pinch of salt ( ½ -1 teaspoon) – for a salt free version, substitute 1 teaspoon celery seed
  • A pinch of chili flakes (optional)
  1. Toast sesame seeds lightly over medium heat in a frying pan – turning often to avoid burning. They are done when the oils emerge and they turn light brown. Set aside to cool.
  2. Add ingredients to a blender or spice grinder and pulse to coarsely grind.
  3. Add to a shaker bottle or a jar. They should be used within six months of creation for freshness.

Use in a variety of creative ways – on salads, rice dishes, steamed veggies and more…