10 Essential Foods: A Sensible, Good-Humored Approach to Vitality, Health and Well-Being

By Lilitha Thomas

10 Essential Foods introduces the ten foods that cover all of your nutritional basics, and provides simple, delicious recipes for how to prepare them. Woven throughout this enjoyable book are book are funny stories, stories and tips for feeding children with the essential foods.

10 Foods That:

• Increase vitality and longevity
• Encourage weight loss
• Strengthen immune system
• Balance nutrients
  Bonus section: 10 Essential Snacks.

Paperback, 324 pages, English, Kalindi Press, 1997

Want to brew up your own herbal blends for tea, infusions or baths? Use them for potpourri or for an impromptu sachet. 

These 100% cotton re-usable muslin herb bags with draw-string come in several different sizes:

• 3x5 in tea bag - Best size for making 1 cup of tea (about 2 tablespoons of herb)
• 4x6 in tea bag - Best size for making 1 quart of tea (about 1/2 cup of herb) 
• 6x8 in tea bag - Best size for making 1/2 gallon of tea (about 1 cup of dried herb)

The bags may be brewed with and then emptied, washed, dried and re-used. When brewing and infusing, be sure to under fill the herb bag in order to accommodate the expansion of dried herbs when soaked.

USEFUL HINT: We have found that washing the tea bags in the top rack of the dishwasher works well. We give them a quick rinse after to make sure there's no soap remnant on them. 

What is muslin?

Muslin refers to a cotton cloth of varying styles of weave, from sheer gauze to fine linen. Perhaps the best representation of the latter is jamdani, also known as daka, a fine muslin produced for centuries in Dhaka, now the capital of Bangladesh. At one time, linen muslin was popular in dress-making from the 1700s through the early 20th century.

These muslin bags are made of a simple linen type weave that you wouldn’t want to make a dress out of, but they’re perfect for making large batches of tea, spice and seasoning sacks, herbal sachets or bath bags.

A Soothing Broth

by Pat Willard

Honking and wheezing? Plumbing all messed up? Change of seasons got you down? Need a little pick-me-up?

Pat Willard has just the ticket to get you back on track.  While poring over weathered, vintage cookbooks, Pat found a treasure trove of recipes from the days when ailing family members were cared for at home, and everyday aches, pains, and complaints were dealt with by turning to the kitchen pantry.  With a style reminiscent of M.F.K.  Fisher and Laurie Colwin, and a tone as soothing as Pat's suggestions, A Soothing Broth includes recipes for homemade broths, tonics, juices, puddings, and teas.

If a sore throat has you croaking like a frog, relieve the pain with a vinegar and cayenne pepper beverage.  If you've overdone it at the gym, soak those aching muscles in a warm bath with some ginger and vinegar.  A paste of wheat germ and honey will relieve the itching and take down the swelling of that nasty bee sting.

You've got a cupboard full of cures in your kitchen, and A Soothing Broth shows you how to use them.

Hardcover, 224 pages, English, Broadway, 1998

BIRCH (Betula lenta)

THERAPEUTIC PROPERTIES: anti-inflammatory, analgesic, antiseptic, antispasmodic, disinfectant

AFFINITY FOR: muscles and joints, nerves, urinary system, lymphatic system, lung meridian

RESONANCE: physical, emotional

PLANT FAMILY: Betulaceae

PART UTILIZED: bark

EXTRACTION METHOD: steam distilled

APPLICATION: Birch should be applied, well diluted, to areas of pain or inflammation.

AROMATIC CONSIDERATIONS: Birch awakens the senses, increasing awareness and alertness.

EMOTIONAL - SPIRITUAL - MENTAL ASPECTS: Sometimes we get into a frame of mind where we are very much afraid of the truth. We are sure that we will not be able to handle the truth if it is forced upon us. We spend a lot of mental and emotional energy hiding from the truth. Birch is eye opening. It shatters our illusions and brings us up against reality. This sounds harsh, but honesty in looking at oneself is a liberating force. The most important truth we can learn in this life is the truth about our own motivations. This truth will truly set us free and Birch essential oil can help us grasp it and keep hold of it.

PHYSICAL ASPECTS: Birch essential oil has analgesic and anti-inflammatory properties. It is useful for arthritis, muscle and bone pain, tendonitis, osteoporosis, and any inflammatory condition. Birch is also a treatment for bladder infections, recurring cystitis, gout, edema, and kidney stones. Birch helps with eczema and other skin disorders. One of its outstanding uses is reducing fevers.

GENERAL INFORMATION: One of the key compounds in Birch (and Wintergreen) essential oil is methyl salicylate. In Birch oil, this compound makes up 85-90% of the oil. Methyl salicylate is an aspirin-like compound which has much the same effect on muscles and nerves as cortisone, but as a constituent of an essential oil it does not have the side-effects of cortisone.

Methyl salicylate is easily and cheaply produced in laboratories, but the man-made substitute has very toxic side effects. This is not true of Birch essential oil—in spite of what you may have heard or read. There are two basic reasons for the natural one being harmless and the chemical version being deadly.

The first has to do with molecular structure. Methyl salicylate is comprised of 19 atoms—8 of carbon, 8 of hydrogen, and 3 of oxygen. Imagine how many different combinations could be made using these “building blocks.” Nature makes only one methyl salicylate. Forced together in a laboratory, this set of atoms combine into 25 known structures called isomers. The components of each isomer are the same but the structure is different. Two of these isomers are quite similar to natural methyl salicylate but are not quite right! Different isomers of the same compound can have entirely different, often opposite, properties—some helpful, most harmful. This is the case with man-made methyl salicylate. It has nasty side effects.

Secondly, the 10-15% of other compounds that occur naturally in Birch oil balances the methyl salicylate and keep it from being toxic. This “balancing act” of naturally occurring compounds is common in the natural world. (The lack of balancing components is why drugs have side effects and herbs do not!!) Research done by aromatherapists of the British school of thought was conducted using perfume grade essential oils (in other words, synthetic laboratory produced oils diluted in carrier oil). This research has been given extensive coverage in print. These synthetic oils proved toxic—even when diluted. The research has no relevance to the safety or efficacy of pure therapeutic grade essential oils. Therapeutic grade Birch essential oil is safe to use; synthetic reproductions are not!

I visited a web site where it was explained that Birch oil had aggravated a toxic condition established by medications which contained large amounts of “fake” methyl salicylate. This was cited as a reason to not use Birch essential oil at all. The fact that the reaction was set up by the synthetic compound was brushed aside as irrelevant. It was assumed that the reaction would have been the same with pure Birch oil.

Although the natural and the man-made compounds have the same name, they are not the same! A study of simple chemistry shows this clearly. (See Dr. David Stewart’s book The Chemistry of Essential Oils Made Simple, page 221). The methyl salicylate in the Birch oil continued to aggravate the condition because the natural compounds meant to balance it were insufficient for a battle against the synthetic compound in the medications and the natural compound in the Birch oil at the same time. More simply put, the “balancing” substances in the Birch were sufficient for the Birch; they were wholly inadequate to deal with a deliberate drug over-dose.

Essential oils heal because they are naturally occurring substances, balanced by nature and nature’s Creator. They heal quickly, without the side effects of drugs. Never forget, drugs have side effects!!

©Copyright Butterfly Expressions 2020, 2021

Looking for a great-tasting, easy, all-around healthy recipe to add to your dinner menus? Here’s a few reasons why we love this new recipe with the infused, raw honeys from Elderberry Family Farms:

Taste and Flavor: Honey chicken is known for its delightful balance of sweet and savory flavors. The combination of honey’s natural sweetness with the savory spices and sauces creates a delicious and appealing taste. Honey chicken is often enjoyed by people of all ages, making it a great choice for family dinners, gatherings, and parties. It’s a dish that tends to please a wide range of palates.

Versatility: Honey chicken recipes are very versatile and can be made custom to your taste preferences, and this recipe is no different! You can use any of these Infused Honey flavors or a combination of them to make this recipe your own!

Ease of Preparation: Many honey chicken recipes are relatively simple to make, which makes it accessible to both novice and experienced cooks. It’s a great option for a quick and satisfying meal. This recipe can even be made in the crockpot!

Nutritional Benefits: Honey can offer some amazing health benefits, such as being a natural sweetener and having antioxidant properties. When used in moderation, it can add a touch of natural sweetness to your meal. When paired with vegetables or a side dish, honey chicken can be part of a well-balanced meal that includes protein and vegetables.

AUTHENTIC COLLOIDAL COPPER: Empowering Natural Immunity & Inflammation Support

Amazing Healthy Formulas' Colloidal Copper is made using the same production criteria as their Amazing Healthy Formulas' Colloidal Silver. Colloidal Copper is a very powerful immune defense weapon. It is designed to prevent bacterial and viral infections upon initial contact.

Harness the ancient power of copper with Genuine Colloidal Copper—a potent, nano-sized copper supplement designed to support your immune system and ease inflammation. Dating back to ancient Egypt, copper has been celebrated for its ability to purify and protect, and modern science echoes its potential in promoting joint health and cellular protection.

COLLOIDAL COPPER works to:

• Combat harmful pathogens, including bacteria and viruses
• Support natural immune function and balance inflammation
• Aid in forming ceruloplasmin and superoxide dismutase (SOD1), essential enzymes that fight free radicals and protect cells from oxidative stress

With studies showing copper deficiency in over 90% of the U.S. population, Genuine Colloidal Copper offers a pure, absorbable form to restore your body’s natural defenses and keep inflammation at bay.

Discover the power of Genuine Colloidal Copper for healthier, balanced well-being.

INGREDIENTS: Purified steam distilled water, nano-sized elemental copper particles

SUGGESTED USE:

- Maintenance Dose: Adults & Children can take up to 1 oz (2 Tbs) per day for health maintenance. (We have noticed a big difference with 1 Tbs per day)

- Temporary Extra Support: 

          Adults: Take 3 servings (3 oz) per day in divided doses.

         Children: Take 2 servings (2 oz) per day in divided doses.

*These statement have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. 

TRUE AUTHENTIC ORIGINAL COLLOIDAL SILVER! 

Known as "The Nuclear Weapon of Medicine" the authentic true original Colloidal Silver takes a long and arduous process to manufacture. At Amazing Healthy Formulas, they have researched long and hard to find the truth regarding the right process to make the best real authentic Colloidal Silver on the market.  

COLLOIDAL SILVER POWERS

• supports immune function
• supports respiratory system
• supports digestive system
• plus much more!

 Traditionally Colloidal Silver has been used as an antibacterial, antiviral and antiparasitic remedy. Because of regulatory compliance, we encourage independent research on true colloidal silver.

Recommended by Naturopatic Doctors and Holistic Practitioners. 

Use externally or internally.

20ppm

DEEP HEAL
Bone & Tissue Regeneration Salve

Accelerate your body’s natural healing with DEEP HEAL—a deeply restorative, all-natural salve created to support recovery from internal injuries, post-surgical trauma, bruising, scarring, burns, and rashes. Whether you're healing from the inside out or caring for delicate facial tissue, DEEP HEAL provides targeted nourishment for tissue regeneration and scar reduction, both internal and external.

May support relief from:

• Internal tissue damage

• Post-surgical healing

• Bone bruising

• Deep muscle or fascia injury

• Facial scarring and blemishes

• Burns (minor to moderate)

• Stretch marks or keloids

• Rash-related inflammation

• Long-term wound recovery

Ingredients:
Comfrey root & leaf, Horsetail, Skullcap, Arnica, Birch Essential Oil, Rose Geranium Essential Oil, Extra Virgin Olive Oil, Lanolin, Beeswax, Vitamin E Oil, Food-Grade Alcohol

How to Use:
External use only.
Apply liberally to the affected area and gently massage until fully absorbed. For best results, use 2–3 times daily, especially after warm compresses or a shower to improve absorption. For facial healing, use a pea-sized amount and pat gently into skin.

Bone-Deep Support:
In addition to topical application, massage around the injury site and surrounding connective tissue. For post-surgical care, begin use only after incision closure unless directed by your healthcare provider.

How It Works:
DEEP HEAL harnesses the synergy of regenerative herbs and essential oils that promote cellular renewal, collagen synthesis, and deep tissue repair.

• Comfrey Root & Leaf – Rich in allantoin, Comfrey supports rapid tissue growth, cellular regeneration, and bone healing.

• Horsetail – High in silica, horsetail strengthens connective tissues and supports skin and bone repair.

• Skullcap – A calming herb that soothes inflamed tissues and encourages nerve regeneration.

• Arnica – Traditionally used to reduce swelling, bruising, and inflammation after trauma or surgery.

• Birch Essential Oil – A warming oil that promotes circulation, reduces pain, and helps break up scar tissue.

• Rose Geranium Essential Oil – A skin-healing powerhouse that reduces inflammation, evens tone, and balances oil production—especially beneficial for facial use.

Frequently Asked Questions

Can this be used on open wounds?
Only after the wound has closed. Comfrey encourages fast healing, which is best applied after risk of infection has passed.

How fast does it work?
You may notice a reduction in inflammation and tenderness within the first few uses. Deeper regeneration and scar reduction can take 2–6 weeks of regular use.

Is it safe for sensitive areas like the face?
Yes—apply a small amount and test for sensitivity. Rose geranium is particularly gentle and nourishing for facial skin.

How often should I apply it?
2–3 times daily is ideal. For intensive healing, apply before bed and cover with gauze or a breathable cloth.

Will it leave a greasy residue?
The salve absorbs quickly when applied in small amounts and massaged thoroughly.

What size does it come in?
Currently available in 2oz tins. With regular use, one tin may last 1–2 months.

Pairing Suggestion:
Use with our Fresh Freedom salve for nerve pain and detox support during injury recovery.

Disclaimer: This information is for educational purposes only and is not intended to diagnose, treat, or cure any disease. Always consult your healthcare provider before beginning any new regimen. Keep out of reach of children.

Elderberry Plus Cognitive Support 2 fl. oz.

Alcohol-Free Elderberry Extract

Elderberry Plus Cognitive Support extract is an all-natural, alcohol-free elderberry extract with the immune-boosting, cough, and sore throat benefits of thyme.

Our Elderberry Plus Cognitive Support is made one batch at a time on our family’s farm. We use the highest quality elderberries, thyme, clear mountain well water, and pure vegetable glycerin to extract the herbal properties of our ingredients in an alcohol-free process. Our extract is intentionally made safe for use by our children and grandchildren.

In addition, Elderberries work synergistically when combined with other medicinal plants. We’ve combined elderberries with thyme, which has historically been used to help alleviate coughs and sore throats. This extract is a traditional herbal remedy for times when you need more help with colds, flu, and other illnesses.

Ingredients: Elderberries, Thyme, Clear Mountain Well Water, and Vegetable Glycerin.

Size: 2 fl. oz. (60 ml) in a convenient bottle for easy pouring.

About Our Ingredients

• Elderberries are rich in nutrients and antioxidants that are anti-inflammatory and fight free radical damage, reducing oxidative stress on cells. Elderberry has been found to have antibacterial and antiviral properties, as well as health-promoting and antidepressant properties. * (1)

• Thyme: A clinical study has shown that thyme helped to alleviate coughing and other symptoms of acute bronchitis. Another study found thyme to reduce inflammation and mucus. (2)

Research Sources:

(1) Elderberry
The American Botanical Council Clinical Guide to Elderberry
https://www.herbalgram.org/media/13294/elderberry-scr.pdf

(2) Thyme
12 Health Benefits of Thyme
https://www.healthline.com/health/health-benefits-of-thyme

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Disclaimer: External (outbound) links to other websites or educational material (e.g., PDF’s, research sources, etc.…) that are not explicitly created by Elderberry Family Farms are followed at your own risk. Under no circumstances is Elderberry Family Farms responsible for the claims of third-party websites or educational providers.

Elderberry Plus Digestion Support tincture is an all-natural, alcohol-free
elderberry tincture with the added digestion supporting benefits of catnip,
fennel, chamomile, peppermint, and ginger.

Our Elderberry Plus Digestion Support tincture is made one batch at a time on our family’s farm. We
use the highest quality herbs, water, and pure vegetable glycerin to extract the herbal properties of
our ingredients in an alcohol-free process. Our tinctures are intentionally made safe for use by our
own children and grandchildren.

Elderberries work synergistically when combined with other medicinal plants. We’ve combined
elderberries with herbs that have historically been used to relieve the discomfort of indigestion.
This tincture is a traditional herbal remedy for times when you need help with digestive upset.

Ingredients: Elderberries, catnip, fennel, chamomile, peppermint, ginger, water, and vegetable
glycerin.

Size: 2 fl. oz. (60 ml) in a convenient dropper bottle for easy dosing. Our tinctures are packaged in
brown glass bottles to preserve the properties of the herbs from light exposure.

About Our Ingredients
• Elderberries are rich in nutrients and antioxidants that are anti-inflammatory and fight free
radical damage, reducing oxidative stress on cells. Elderberry has been found to have antibacterial
and antiviral properties, as well as health promoting and antidepressant properties. * (1)
• Catnip has traditionally been used to treat gastrointestinal upset, including indigestion, cramping
and gas. It also has a calming effect and may help reduce anxiety and nervousness. * (2)
• Fennel seeds are rich in nutrients, antibacterial and anti-inflammatory properties, and may
soothe muscles in the stomach, helping to prevent gas and aid digestion. * (2)
• Chamomile contains antioxidant and anti-inflammatory properties. Chamomile may reduce
acidity in the stomach, and protect against diarrhea, stomach ulcers, nausea, and gas, likely due to
its anti-inflammatory effects. * (2)
• Peppermint may ease digestion, help alleviate tension headaches, relieve clogged sinuses, fight
bacterial infections, and improve sleep. * (2)
• Ginger uses include improving digestion, reducing nausea, and helping fight flu and the common
cold. Ginger has anti-inflammatory and antioxidant effects and is particularly useful for relieving
nausea and vomiting and is frequently used to treat chronic indigestion. * (2)

Research Sources:
(1) Elderberry
The American Botanical Council Clinical Guide to Elderberry
https://www.herbalgram.org/media/13294/elderberry-scr.pdf

The Journal of Functional Foods, Volume 40, January 2018, (pages 377-390)
https://www.sciencedirect.com/science/article/pii/S1756464617306977?via=ihub

Science Direct, Non-vitamin and Non-mineral Nutritional Supplements, 2019, (pages 211-215)
https://doi.org/10.1016/B978-0-12-812491-8.00030-8

(2) Health Benefit Reference
https://www.healthline.com

* These statements have not been evaluated by the Food and Drug Administration. This
product is not intended to diagnose, treat, cure, or prevent any disease.