Empowering Self Care through Integrative Healthcare

Karin C. Uphoff

2 parts each: dandelion root, burdock root, bulpleurum root, milk thistle seed, and roasted chicory root

1 part each: licorice root and orange peel

½ part crushed cardamom seed

Prepare as a decoction by bringing to a boil, 1 TB mix in 4 cups water, turn heat down to low, cover and simmer for 20-30 minutes, then strain. Sip slowly, imagining your liver as strong and clear.

(Botanical Body Care, pg. 60)


Equal parts: nettle leaf, red clover blossom, mullein leaf (and flower if available), dandelion leaf, calendula flowers, hyssop, horsetail, blue violet flowers, cleavers and peppermint.

Prepare as a long infusion by steeping 1 part mix in 4 parts boiled (hot) water, covered overnight. Strain in the morning and drink throughout the day.

(Botanical Body Care, pg. 89)


Drink this tea to relieve inflammation of the bladder or urethra.

Mix together equal parts of:

  • Dandelion leaf
  • Cleavers
  • Cornsilk
  • Yarrow flowers
  • Skullcap
  • Ground Marshmallow root

Using 1 heaping teaspoon of dried herb mix to one cup of hot water, steep, covered for 20 minutes make one cup of tea. Drink warm and drink up to six cups of tea a day.

(Botanical Body Care, pg. 135)


Serving for 1 – multiply as needed

To make the buckwheat . . .

1/3 cup dried roasted buckwheat/kasha

2/3 cup water

2 TB dried cranberries

2 tsp coconut oil

melt oil in small cast iron skillet and toast buckwheat first (stir so it browns but doesn’t burn – about 2 min)

Add in 2/3 cup water (should sizzle with steam), then cranberries and turn heat to med-low and cover to cook 15 minutes, then turn off heat and let sit to finish for 5 minutes.

Meanwhile prepare the mix of sweet parley pesto in your food processor or blender or chop finely by hand:

1 cup of fresh curly parsley

1 medium clove garlic, plus same amount of fresh ginger

1-2 TB melted coconut or MTC oil or sunflower oil

1 TB sunflower seeds

1+ TB lemon juice

1-2 tsp maple syrup

blend well adding more lemon juice or oil for consistency – in this case, the ‘pesto’ is meant to be coarse not creamy.

Next scrape the cooked buckwheat in bowl and toss in the parsley mix and top with 2 tsp toasted and chopped hazel nuts and season with a pinch of pink Himalayan salt.

High protein and iron/mineral power breakfast (lunch or dinner or made ahead as a salad to go . . .)



No time to fuss, but hungry and just want something nutritious you can spread on your favorite cracker or bread? Here are some recipes that are so simple, you can mix them with a fork if you don’t have time to get out the blender (or the time to clean it!). Portions are for 1 or 2 – multiple amounts as necessary and use organic ingredients whenever possible.


Take a healthy handful of baby spinach and wash under hot water in the sink (yes hot! Let it wilt!), then use your hands to squeeze the water out (yes – squish the spinach!). Tear the spinach into little pieces and place in a small bowel. Add raw tahini by the spoonful until you get the spinach to form a crude paste. Add pressed garlic to taste (about half a clove), grated lemon or orange zest, a little grated ginger root and a squirt of Bragg’s liquid aminos, plus lemon juice if you need to thin the paste. Toss in a few sesame seeds, black pepper and miso paste if desired and mix well. Garnish with finely grated carrot. Try on rice cakes or rye crackers


Use half a can of white beans, drain but do not rinse. Put in bowel and press with a fork to sides of bowel to “puree”. Add 2 tsp chopped sun-dried tomatoes in oil, chopped, pitted kalamata olives (about 6), crushed fresh or dried rosemary, fresh or dried oregano, 1 small clove of pressed garlic and lemon juice – mix and mush well! Add black pepper to taste. Garnish with some sliced marinated artichoke for fun. Try on Lydias’s raw crackers, olive bread or sliced tomatoes


Mush well, half an avocado and a little lime juice until creamy. Add a teaspoon of chia seeds and 2 teaspoons of hulled sunflower seeds. Spice up with a dash or 2 of chipolte pepper powder and kelp sprinkles as desired. Try on corn-thins or flax crackers


Using about 1/3 cup almond butter, mix in 1 Tb coconut flake, 1 tsp maca powder, up to 1 tsp cinnamon, 1/2+tsp raw cacoa powder or nibs and 1-2 tsp raw honey or maple syrup, plus a pinch of coarse sea salt. Mix well with a fork until all powders are totally smoothed in. Try on sliced apples, medallions of banana, crackers or just eat


Winter is the season to nourish your bones with yummy roots such as: beets, rutabagas, parsnips, turnips, celery, daikon, yams, potatoes, onions, burdock, turmeric, sunchokes, ginger and more! 

An easy way to prepare them is to clean and chop your collection of roots to bite-size. Put in a bowl and toss them with your favorite seasonings and bake in the oven at 350F until soft. Serve as a side dish, or make a main dish by topping them with steamed greens and a nut-butter sauce. 

Mediterranean Medley
Toss roots in olive oil and add, peeled garlic cloves, rosemary, oregano, thyme, tarragon, halved pitted Kalamata olives and sea salt.

Indian Feast
Toss roots with coconut milk, and add, curry powder, cinnamon, shredded coconut, crushed cardamom pods, dried chili and, manuka raisins in the last ten minutes of baking.


2 parts each: white willow barkdevil’s claw, and burdock root 
1 part each: prickly ash bark (and/or ginger), eleuthro, sliced turmeric,licorice and juniper berry

Prepare as a decoction by placing 1 teaspoon of herb mix per cup of water in a sauce pot and bring to a boil on the stove, cover and turn down heat to simmer and cook for 20-30 minutes. Turn off heat and strain the decoction into a cup. Drink 2-4 cups a day to ease arthritic pain or joint discomfort.


Place one peeled and cut, medium organic cucumber in a blender with 1 quart of cold water. Add a handful of fresh mint leaves and 1-2 Tb of lime-juice. Blend on high-speed until smooth – you may have to add more water if it’s too thick. If you want it sweet, add agave syrup to taste.

Serve in glasses over ice with a slice of lime to garnish.


Use a food processor or coffee grinder to chop the following nuts and seeds to a small, somewhat chunky (not powdered) size:

  • 1 cup raw sunflower seeds
  • 1 cup raw cashews or hazelnuts
  • 1 cup either raw walnuts or raw pecans
  • 1 cup raw almonds
  • 1 cup raw pumpkin seeds
  • 2 cups flax seed

Toss these in a mixing bowl with:

  • 1 cup hemp seeds
  • 1 cup flaked coconut
  • 1 cup gojii berries
  • 1 cup raisens, currents and/or date pieces
  • 1 cup raw chocolate nibs

Add cinnamon, allspice, clove and nutmeg to taste. Mix together well and store in a glass container in the refrigerator. 

For a one-serving size, cut up your favorite fresh fruit (apples, banana, mango, berries etc.) and add 1/2 cup of raw cereal plus a splash of almond, rice or oat milk, mix together and enjoy!


1 part each: nettle leafred raspberry leaf and plantain leaf

1/2 part each: licorice rootrosemaryhorsetail and yarrow

Use 2 tsp. of the above herb mix, pour a large cup of boiling water over and steep, covered for 15-20 minutes, or make a pot using 3 TB herb mix to a quart of boiled water and steep, covered for hours, drinking from it throughout the day.

This recipe is designed to strengthen lungs recovering from illness, but can be used during illness by adding more anti-microbial herbs like yerba santa, oregano or elderberry.

  • 2 parts: burdock root
  • 1 part each: yellow dock root and sarsaparilla
  • 1/2 part each: milk thistle seed and anise seed
  • 1/4 part: licorice root

Prepare as a decoction by using 1 heaping teaspoon dried herb combination (or 2 tsp if using fresh herbs) to 10oz of water. Bring to a boil, cover and simmer on low for 20 minutes. This makes one large cup. Dose is two cups a day with a healthy whole foods diet. 


(6-8 servings – prep time is an hour) 

For good health – use organic ingredients!

  • 1/2 cups whole barley
  • 6 cups stock or water
  • 1 large burdock root, cleaned and sliced into small pieces
  • 1-4 tsp tamari sauce
  • 3-4 Tb dry sherry
  • 3 Tb butter or olive oil
  • 2-4 cloves garlic
  • 1 large chopped onion
  • 1 pound fresh mushrooms, sliced (Shiitake work well)
  • 1 cup chopped Italian parsley
  • Black pepper

Cook barley and burdock in 2 cups of the stock or water until tender (do this in a large pot). Add the remaining stock or water, tamari and dry sherry. Saute the onion and garlic in butter/oil, and when they soften, add mushrooms and a dash of salt. When mushrooms are tender, add all of the saute to the barley soup. Simmer it for another 20 minutes, covered over the lowest heat possible. Stir in parsley and add freshly ground pepper before serving.


 (serves 6-10 people)

  • 2 cups rice pasta spirals
  • 1 cup soaked sun-dried tomatoes cut into small pieces
  • 1/2 cup pine nuts (lightly toasted)
  • 1 cup pitted kalamata olives, halved
  • 2 handfuls of nettle leaves rinsed in boiling-hot water and chopped
  • 2 handfuls cleaned and chopped arugula
  • 1/4 lb asiago cheese, grated
  • 1/4 lb feta cheese, crumbled
  • 2 or more cloves of crushed garlic (to taste)
  • 1/2 cup cold-pressed olive oil
  • 1 Tb balsamic vinegar
  • 2 tsp lemon juice
  • 1 tsp Italian herb mix (or goodies from your garden: thyme, oregano, rosemary, marjoram)
  • Salt and pepper to taste

Bring 2 quarts of water to boil, add 1/2 tsp salt and 1 Tb olive oil, then add pasta and cook for 15-20 minutes until done, drain, rinse and let cool. Once the pasta has cooled, add remaining olive oil, pine nuts, sun-dried tomatoes, olives, feta and asiago. Then add nettle leaves and arugula and remaining ingredients. Toss until completely mixed and adjust seasoning by adding salt or pepper as needed – Enjoy!


Take this tonic daily, by the dropperful, in juice, water, on your salad or straight in your mouth to keep illness at bay!

1/4 part peeled and chopped fresh horseradish
1/4 part chopped red onion
1/4 part peeled garlic cloves
1/4 part fresh ginger and hot chilis
Sprigs of fresh rosemary, thyme and oregano

Combine in a blender and cover with raw apple cider vinegar. Blend briefly, then pour into a large jar and set aside in a dark place for 2-4 weeks to marinate – shake jar occasionally. Strain the mixture through a cheesecloth covered colander (use gloves to protect yourself from chili burns!), squeezing all the juice out. Bottle the vinegar and take up to 2 Tablespoons a day for your health!


Rosemary leaves can be added to everything from roasted vegetables to soups and salads. You can easily make rosemary-seasoned oils or vinegars by adding sprigs of washed and dried rosemary to olive oil or cider vinegar and letting it sit for a month or longer. Below is a fun snack recipe using this tasty herb:

Toss 2 cups of your favorite nuts (walnuts, pecans or cashews work well for this) with 1 Tablespoon cold-pressed olive oil until the nuts are evenly coated. You may need to add a little more oil, depending on the nut you’ve chosen – just be sure that nuts are evenly coated. Then add the following mixture:

2-3 teaspoons of finely chopped fresh or dried rosemary leaves
1/2 teaspoon fine sea salt (or to taste)
1/4 teaspoon cayenne pepper (or to taste)
1/4 teaspoon ground black pepper (or to taste)
Toss together until nuts are evenly coated and lay the nuts out in a glass baking dish. Roast on low heat, 300F (150C), stirring occasionally, until nuts are evenly browned. Once cooled, pour the nuts and spices into a bowl and enjoy!