What do dandelion, burdock, chicory and garlic have in common?
They all contain inulin. Inulin is a naturally occurring polysaccharide made up of chains of fructose molecules that are not digested in the small intestine, and belongs to a class of dietary fibers known as fructans.
In plants, inulin is used as energy storage and helps the plant to regulate cold resistance. We find inulin in the roots and bulbs. Most plants that create inulin do not store other carbohydrates such as starch. That’s interesting and welcome to those who watch their carb intake as we may not generally think of herbs as being carb sources.
In humans, inulin travels to the lower gut, where it functions as a prebiotic – a food source for beneficial gut bacteria, making for a more healthily functioning digestive system. Inulin aids in the removal of waste and allows for more complete elimination. Yay team inulin! In fact, inulin has been scientifically proven to stimulate the growth of gastrointestinal bifidobacteria (1). This friendly bacteria plays a role in immune health, preventing gastrointestinal infections and producing and enhancing the bioavailability of healthy compounds such as Vitamin B complex and fatty acids.
It seems that inulin may be just the ticket for those of us who wish to improve our gut health. Some of our common herbs are inulin rich. Check it out!
• Dandelion has up to 300,000 ppm (parts per million) inulin in its roots
• Burdock has up to 500,000 ppm inulin in its roots
• Chicory roots have up to 580,000 ppm! That’s a whole lotta inulin.
• Fresh garlic can have up to 1/2 ounce of inulin in 3 ounces of bulbs.
When making alcohol or acetic tinctures from these herbs, we may notice a white chalky substance precipitating out and falling to the bottom of the jars. That’s the inulin. It’s best to use 80-100 proof alcohol for tincturing, as inulin is water soluble. Apple cider vinegar is a wonderful menstruum to extract and preserve the inulin.
Interestingly, inulin will be highly degraded at temperatures over 329 degrees Fahrenheit. Normal dehydration processing at 95-110 degrees will keep the inulin intact. We can make cold or hot infusions of inulin rich roots to extract this healthy substance.
Getting the health-providing parts of plants to people in ways they’ll enjoy taking so that healing can occur is a motto at my herb school. We are always looking to effectively extract the benefits of plants and create tasty treats. Here are 2 recipes to try that are so tasty.
One of my favorite ways to utilize the inulin in burdock roots is by pickling them. Burdock, Arctium lappa, is a biennial, meaning it takes 2 years to complete its life cycle. Burdock root is dug in the early fall from the first year plants. Burdock goes deep to aid in detoxing the body, is cooling and extremely rich in nutrients.
Did you know? Burdock root is called gobo in Asian grocery stores and food co-ops.
Pickled Burdock Roots
Ingredients
- 1 foot long fresh burdock root
- 1/2 cup minced onion
- 4 minced garlic bulbs
- 2 inch piece of minced ginger - no need to peel first
- 1/2 tsp whole rainbow peppercorns
- 1/4 tsp whole mustard seeds
- 1/8 tsp whole dill seeds
- 1/8 tsp whole coriander seeds
- 18 tsp whole celery seeds
- Tamari, shoyu or liquid aminos
- Unpasteurized organic apple cider vinegar
- Pint jar
Instructions
- Cut the fresh burdock root into matchsticks. Sprinkle the bottom of the jar with the onions, garlic, ginger and half of the spices, then loosely pack the jar with the burdock. Add the rest of the spices and tap the jar on the counter to pack and distribute them throughout.
- Fill the jar 1/4 of the way up with your tamari, shoyu, or liquid aminos, then fill the jar to the top with the apple cider vinegar.
- Put on a lid and place the jar on a small plate or in a small bowl. If a metal lid is used, make sure place several layers of parchment paper between the lid and the ingredients to ensure that rust won't enter the jar. Metal lids together with apple cider vinegar are reactive. It is wise to use a glass or plastic lid to avoid this completely.
- Let the mixture steep on the counter for 1 week, then put in the fridge to finish it's maceration for 2-3 more weeks. You’ll see the inulin settling on the bottom of the jar.
- The pickled burdock will keep for up to a year in the fridge. You can eat everything in the jar - the liquid makes a fab salad dressing! Use the pickled herbs and spices as a condiment as you would any pickle; mix into tuna, egg salad, in a sweet potato bean bowl, next to a fine roast, and even enjoy straight from the jar! The burdock roots have a delightful crunch. Now that's good eats!!!
Inulin rich dandelion and chicory roots are so tasty when paired with chai herbs. Who doesn’t love a nice cup of creamy spicy tasting chai on a cold winter day?
My version of chai not only fortifies your senses; it’s super warming, and may strengthen the immune system, calm the nerves, and get the digestive system ready for hearty winter meals!
Fortify Chai Recipe
Ingredients
- 6 Tbsps roasted dandelion root
- 6 Tbsps chicory root
- 4 Tbsps cinnamon chips
- 2 Tbsps reishi mushroom pieces
- 2 Tbsps ashwagandha root pieces
- 2 Tbsps ginger pieces
- 2 Tbsps whole cardamom pods
- 1 Tbsp whole cloves
- 2 tsp ground nutmeg
- 1 tsp star anise
- 1/2 tsp white peppercorns
Instructions
- Roast the cardamom pods along with the cinnamon chips in a hot dry pan for a short minute, always moving the pan to avoid scorching. This helps to bring out the flavors. Remove from heat and allow to cool completely, then toss all of the herbs together and store in an airtight glass jar. Fortify Chai will keep in your apothecary for up to 8 months.
- To make 2 cups of Fortify Chai:
- In a pot, pour in 2.5 cups of water and 2- 3 tablespoons of your chai herbs. Bring to a rolling boil and immediately turn down the heat to a low simmer. Simmer for 15-20 minutes or until the water goes down a third.
- Add a cup of whole cow’s or goat’s milk, coconut cream, or nut milk of choice and heat until steamy. Strain, pour into cups, add a cinnamon stick and 1 roasted cocoa butter wafer per cup, and enjoy with your best friend!
There you have it, tasty and healthful treats for you and your loved ones! ♥
References:
- A. Bohm, I. Kaiser, A. Trebstein and T. Henle Heat-Induced Degradation of Inulin, 2004, ‘Heat-Induced Degradation of Inulin.’ Institute of Food Chemistry, Technical University Dresden, Dresden, Germany, Vol 22, pls 90-92
You call for reishi mushroom pieces in the chai. Where is this obtained?