Using Fresh Herbs for Kitchen Medicine: Recipes and Remedies for Wellness

by Judith Yisrael March 31, 2025

I believe in honoring the old ways—growing my food, making my medicine, and deepening my relationship with the land. Herbs have been the foundation of kitchen medicine for generations, offering both nourishment and healing. These plants, often growing right outside my door, hold the power to restore and sustain us. By incorporating herbs like mint, parsley, chives, basil, and rosemary into daily meals, I reclaim the wisdom of my ancestors while supporting my well-being. This is about more than just cooking—it’s about healing, connection, and tradition. Let’s explore the power of these herbs and how you can use them in your kitchen.

I was recently preparing a large pot of lentil soup for a gathering of fellow land tenders on the homestead. Someone asked me about the spices I added to the soup and seemed quite surprised at the amount of herbs I included. I've always viewed herbs as not only a good way to flavor food but also as healers that we sometimes may not even know we need. Whether it’s a pinch of rosemary for circulation or fresh basil to soothe the nerves, every herb carries its own medicine, blending nourishment with wellness in a way that feels almost magical.

Mint: Cooling Relief from the Garden

Mint grows wild in the corners of my farm, always ready to offer its cooling relief. I cultivate several varieties, including chocolate mint and macho mint, each with its unique flavor and healing properties. Mint is a powerhouse for digestion, breath freshening, and even respiratory support. It contains menthol, which relaxes muscles and eases bloating. I use it regularly in teas, syrups, our peppermint soap and even herbal steams to refresh and revive.

Ways to Use Mint:

Mint Tea for Digestion: Steep fresh mint leaves in hot water for 10 minutes and sip after meals to calm an uneasy stomach. Mint contains menthol, which relaxes the muscles of the gastrointestinal tract. Sipping mint tea after meals can ease bloating, reduce gas, and help food move more smoothly through your system—making it a gentle, natural remedy for an upset or uneasy stomach.
Herbal Face Mist: Infuse mint leaves in water for a cooling facial spritz on hot summer days. Mint helps balance oil production, which is especially useful for those with oily or combination skin during humid weather. The invigorating scent of mint can also help refresh your mind and elevate your mood on a sweltering day.
Cooling Mint Lemonade: Blend fresh mint with lemon juice and honey for a naturally hydrating drink. Lemon and water help restore electrolytes, keeping you hydrated and energized—perfect after time in the sun or garden.

Parsley: A Green for Strength and Detox

Often dismissed as just a garnish, parsley is a mineral-rich powerhouse. It’s packed with vitamins A, C, and K, as well as iron and folate—perfect for nourishing the body and cleansing the system. I love tossing it into everything, from soups to juices.

Ways to Use Parsley:

Parsley Pesto: Blend fresh parsley with garlic, olive oil, and nuts for a nutrient-dense sauce. I prefer to use walnuts because they add richness and a slightly earthy flavor that complements parsley well. Plus, they’re full of omega-3s. However you may choose from a variety including almonds, sunflower seeds, and pine nuts.
Iron-Rich Green Juice: Juice parsley with apple, cucumber, and lemon for an energizing boost. Parsley is surprisingly high in plant-based iron. Pairing it with vitamin C-rich lemon and apple helps increase iron absorption in the body. Iron plays a key role in transporting oxygen through the blood. This juice can help fight fatigue and support stamina—great for busy days or after physical work.
Herbal Cooking Salt: Dry parsley and mix it with sea salt for a mineral-rich seasoning. Use 1/4 to 1/3 cup of dried parsley per 1 cup of sea salt. Make sure the parsley is completely dry before mixing to prevent clumping or spoilage. You can also pulse the mix in a food processor for a finer texture. Check out my recipe for parsley anchovy sauce a bold, briny, herb-packed blend that brings a punch of umami to everything it touches.

Chives: A Gentle but Mighty Protector

Chives belong to the onion family, carrying that same bold energy but with a milder touch. They support circulation, immune function, and gut health, making them a quiet but powerful addition to meals. They’re an easy addition to eggs, salads, and herbal butter.

Ways to Use Chives:

Herb-Infused Butter: Mix chopped chives with butter and sea salt to spread on bread or melt over roasted veggies. Chives add a dose of antioxidants and vitamin K, supporting heart and bone health. When combined with butter, they create a flavorful fat that can help your body absorb fat-soluble nutrients from veggies.
Chive and Egg Scramble: Fold fresh chives into scrambled eggs for a nutritious and flavorful boost. Chives bring a gentle detoxifying effect and support digestion, while also boosting the flavor of protein-rich eggs without adding sodium. Great for a nourishing start to the day.
Digestive Chive Vinegar: Infuse apple cider vinegar with chives for a tangy, gut-supporting dressing. Infusing apple cider vinegar with chives combines the vinegar’s gut-balancing properties with chives’ mild antimicrobial and digestive-supporting compounds, making it a great base for dressings or tonics.

Basil: The Heart’s Medicine

Basil, with its intoxicating aroma, carries both warmth and healing. Used for centuries in traditional medicine, it helps to reduce stress, support digestion, and even promote heart health. Whether in fresh salads or slow-simmered sauces, this herb brings vibrancy to every meal.

Ways to Use Basil:

Fresh Basil Tea: Steep fresh basil leaves in hot water for a calming, stress-reducing tea. Basil contains adaptogenic compounds like eugenol that can help balance cortisol and support the nervous system. Sipping basil tea after meals can soothe bloating and calm the gut.
Caprese Salad: Combine basil with fresh tomatoes and mozzarella for a nourishing summer dish. Tomatoes and basil are both rich in lycopene and flavonoids, which help fight free radicals. Perfect for summer, this salad offers a water-rich, light, and nourishing balance of fat, fiber, and flavor.
Basil-Infused Oil: Blend fresh basil with olive oil for a fragrant drizzle over roasted vegetables or pasta. Both basil and olive oil have natural antimicrobial properties that support immune health. Drizzling basil oil over veggies helps your body absorb fat-soluble vitamins like A, D, E, and K.

Rosemary: The Herb of Remembrance

Rosemary is known for its ability to enhance memory, improve circulation, and support respiratory health. It has been used across cultures as a symbol of remembrance and protection. I love to harvest it fresh for teas and home remedies, knowing it carries both flavor and healing.

Ways to Use Rosemary:

Rosemary Tea for Focus: Brew fresh rosemary in hot water to improve concentration and alertness. Rosemary contains compounds like cineole that may enhance cognitive performance and mental clarity. The aroma of rosemary can ease tension and elevate mood, making it a great mid-day reset.
Roasted Vegetables: Add fresh rosemary sprigs to root veggies for a deep, earthy flavor. Rosemary helps stimulate bile flow and digestion, especially when paired with hearty or starchy foods. A healthy, aromatic way to season food while reducing the need for added sodium.
Herbal Hair Rinse: Infuse rosemary in water and use as a natural hair rinse to promote scalp health and shine. Rosemary stimulates blood flow to the scalp, which may encourage hair growth. Great for both dry and oily scalps, it helps clarify without stripping natural oils. Rosemary also add shine and luster, its a natural way to boost luster, especially when used regularly after shampooing.

Honoring Kitchen Medicine in My Life

When I use herbs in my cooking, I do more than season my meals—I honor the legacy of plant medicine and ancestral wisdom. Whether it's mint tea to soothe the stomach, parsley for vitality, chives for protection, basil for the heart, or rosemary for remembrance, each herb carries its own medicine.

I grow, harvest, and share these traditions, knowing that healing starts with the land and the hands that tend it. I invite you to explore these herbal allies in your own kitchen. What are your favorite ways to use fresh herbs? Let me know in the comments!