Recipes with herbs & spices

How much, how often

• Makes 1 cup. One serving at a time, once a day unless stated otherwise.
• Ashwagandha root powder 3-6 g a day, in divided doses.
• Turmeric 1-3 g a day with a fat and black pepper.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Dairy (milk, ghee, cream) — swap for oat or almond milk if lactose intolerant.
• Gluten-containing grains — use certified gluten-free oats or millet flour instead.
• Honey — never give to infants under 1 year, and never add it to boiling liquid.
• Added sugar (jaggery, syrup) — count it in if you are managing blood sugar.

When to avoid

• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Thyroid medication or thyroid disorders — may alter hormone levels.
• Autoimmune conditions or immunosuppressant therapy — check with your clinician first.
• Sedatives, sleep or anxiety medication — the calming effect can add up.
• Blood thinners (warfarin, aspirin, clopidogrel) — may increase bleeding risk.
• Gallstones or bile duct obstruction.
• Stop at least 2 weeks before any planned surgery.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 1 cup. One serving at a time, once a day unless stated otherwise.
• Brahmi 2-4 g a day (or 300 mg standardised extract).
• Tulsi 1-2 cups of infusion a day.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Honey — never give to infants under 1 year, and never add it to boiling liquid.

When to avoid

• Sedatives, sleep or anxiety medication — the calming effect can add up.
• Thyroid medication or thyroid disorders — may alter hormone levels.
• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Blood thinners (warfarin, aspirin, clopidogrel) — may increase bleeding risk.
• Trying to conceive — high doses may affect fertility.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 12 bites. One serving at a time, once a day unless stated otherwise.
• Ashwagandha root powder 3-6 g a day, in divided doses.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Dairy (milk, ghee, cream) — swap for oat or almond milk if lactose intolerant.
• Coconut.

When to avoid

• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Thyroid medication or thyroid disorders — may alter hormone levels.
• Autoimmune conditions or immunosuppressant therapy — check with your clinician first.
• Sedatives, sleep or anxiety medication — the calming effect can add up.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 1 small cup. One serving at a time, once a day unless stated otherwise.
• Harsingar leaf decoction, 1 small cup a day, short courses.
• Tulsi 1-2 cups of infusion a day.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• No common allergens in this recipe as written.

When to avoid

• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Diabetes medication — can lower blood sugar further; monitor readings.
• Blood thinners (warfarin, aspirin, clopidogrel) — may increase bleeding risk.
• Trying to conceive — high doses may affect fertility.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 10-12 cookies. One serving at a time, once a day unless stated otherwise.
• Ashwagandha root powder 3-6 g a day, in divided doses.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Dairy (milk, ghee, cream) — swap for oat or almond milk if lactose intolerant.
• Tree nuts — omit entirely if there is any nut allergy.
• Gluten-containing grains — use certified gluten-free oats or millet flour instead.
• Coconut.
• Added sugar (jaggery, syrup) — count it in if you are managing blood sugar.

When to avoid

• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Thyroid medication or thyroid disorders — may alter hormone levels.
• Autoimmune conditions or immunosuppressant therapy — check with your clinician first.
• Sedatives, sleep or anxiety medication — the calming effect can add up.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 1 mug. One serving at a time, once a day unless stated otherwise.
• Reishi 1-1.5 g of powder a day (up to 3 g of extract).
• Cinnamon 1-2 g a day; prefer true (Ceylon) cinnamon for daily use.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Dairy (milk, ghee, cream) — swap for oat or almond milk if lactose intolerant.
• Gluten-containing grains — use certified gluten-free oats or millet flour instead.
• Added sugar (jaggery, syrup) — count it in if you are managing blood sugar.

When to avoid

• Blood thinners (warfarin, aspirin, clopidogrel) — may increase bleeding risk.
• Stop at least 2 weeks before any planned surgery.
• Autoimmune conditions or immunosuppressant therapy — check with your clinician first.
• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Liver disease or liver medication.
• Diabetes medication — can lower blood sugar further; monitor readings.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 1 cup. One serving at a time, once a day unless stated otherwise.
• Reishi 1-1.5 g of powder a day (up to 3 g of extract).
• Ashwagandha root powder 3-6 g a day, in divided doses.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Dairy (milk, ghee, cream) — swap for oat or almond milk if lactose intolerant.
• Added sugar (jaggery, syrup) — count it in if you are managing blood sugar.

When to avoid

• Blood thinners (warfarin, aspirin, clopidogrel) — may increase bleeding risk.
• Stop at least 2 weeks before any planned surgery.
• Autoimmune conditions or immunosuppressant therapy — check with your clinician first.
• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Thyroid medication or thyroid disorders — may alter hormone levels.
• Sedatives, sleep or anxiety medication — the calming effect can add up.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 1 cup. One serving at a time, once a day unless stated otherwise.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Honey — never give to infants under 1 year, and never add it to boiling liquid.

When to avoid

• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 1 cup. One serving at a time, once a day unless stated otherwise.
• Catnip leaf 1-2 tsp per cup of tea, before bed.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Honey — never give to infants under 1 year, and never add it to boiling liquid.

When to avoid

• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Sedatives, sleep or anxiety medication — the calming effect can add up.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.

How much, how often

• Makes 2 glasses. One serving at a time, once a day unless stated otherwise.
• Catnip leaf 1-2 tsp per cup of tea, before bed.
• Take as a course of 4-6 weeks, then pause for a week and reassess.

Allergen notes

• Honey — never give to infants under 1 year, and never add it to boiling liquid.
• Added sugar (jaggery, syrup) — count it in if you are managing blood sugar.

When to avoid

• Pregnancy and breastfeeding — skip unless your doctor clears it.
• Sedatives, sleep or anxiety medication — the calming effect can add up.
• Anyone on prescription medication, pregnant, breastfeeding, or under 12 — confirm with a clinician before daily use.