Herbal Highlight - Bacopa monnieri

I want to start a new category of articles on this blog which discuss herbal medicine and regularly highlight some great, safe remedies that we can use to combat every day ailing health, depletion, and stresses.

I'd like to start by saying that NO herbal remedy - no matter how beautifully crafted by an extremely educated and experienced practitioner - can replace a healthy diet and good lifestyle practices.

Let's take a beautiful anti-inflammatory herb like Zingiber officinale (common ginger) as an example.

If you have chronic and systemic inflammation of the joints, ligaments and mucous membranes due to a poor diet full of inflammatory omega-6 fatty acids such as those found in processed vegetable or seed oils, phytic acid from improperly prepared grains and legumes, and an excess of processed sugar, ginger may seem like a godsend. And in many ways, it is. Its strong anti-inflammatory actions are incredible, even at relatively low doses, and it can be used topically or internally, as an infusion, succus, or a more concentrated ethanol-based extract. It is such a beautiful, multi-action herb that it will definitely be featured in a Herbal Highlight article soon. However (and here's the kicker for all of you who love a quick fix), even though ginger is a perfectly natural, harmless, and highly effective anti-inflammatory, on its own, it will do nothing to cure the cause of the inflammation. 

All herbal remedies must be prescribed with a complementary food and lifestyle plan so that the underlying imbalance may be holistically addressed and true, long-term healing may take place. Even though ginger may provide fantastic short-term relief to inflammation and its associated pain even without making any other changes, it can only do so much on its own.

This is a really important point to make. Herbal medicine and Naturopathy do not only use different substances to Western or allopathic medicine, they use a completely different philosophy. Rather than symptom management or symptom masking, we aim to treat the cause of illness holistically, whether that means adjusting the diet, the lifestyle, the type of exercise a person is taking, the quality and quantity of sleep, or prescribing supplements and herbal medicine (usually it means a combination of all of these things). We create a longterm plan for holistic, allostatic health in collaboration with the patient. The patient is not a passive recipient of our knowledge or care, but is involved 100% in their own recovery. After all, the latin meaning of doctor is 'teacher', and that is what we aim to do. To teach and empower. Nobody can heal you if you do not wish to be healed.

I can tell I'm losing you, so I will get onto the discussion of Bacopa monnieri in just a moment. The point of the long intro is to avoid having anyone finish reading this article with the impression that a single herb is going to solve all of their problems without addressing the factors that could be causing their illness or speaking to a qualified practitioner about creating a synergistic herbal formula that contains many different herbs for maximum benefit.

The herb I would like to showcase this week is Bacopa monnieri, more commonly known as Bacopa or Brahmi. I recently conducted a brief literature review for uni on Brahmi as I included it in a memory boosting and relaxation promoting infusion that I created as part of a Herbal Manufacturing project. The information in this article is my own research and work, and has been fully referenced for those of you who fall in love with this herb and wish to research further!

Let's get to it.

Bacopa monnieri (Brahmi)

According to ancient Ayurvedic practices, Brahmi improves memory, longevity, and all aspects of consciousness and mental functioning (Paranjpe 2001, p 54).

Brahmi has many active constituents, such as the alkaloids brahmine and herestine, D-mannitol, beta sitosterol, stigmasterol, stigmastanol and bacoside A and D (Paranjpe 2001, p 54). 

There are other active constituents which can be extracted from Brahmi in ethanol, however as only water was used to prepare the infusion I created (and a water-based infusion or concentrated dried plant material will be all you will legally have access to without seeing a qualified herbalist), those listed above are the most relevant constituents for this discussion. The bacosides in particular have been shown to have a positive effect on mental functioning:

“Bacosides, Brahmi’s active principles responsible for improving memory related functions, are attributed with the capability to enhance the transmission of nerve impulses, thereby strengthening memory and cognition.” (Prasad et al 2008, p 100)

The antioxidant effect of Brahmi has also recently been shown to improve mental functioning by both chelating heavy metals and also by preventing and even reversing the depletion of acetylcholine in the blood. (Nathan et al 2001, p 345-346)

Heavy metals such as mercury and aluminium have a neurotoxic effect and an excess of these in the body directly and negatively impacts brain function. Brahmi's ability to chelate heavy metals shows this plant has a fascinating dual action of both cleansing the body of substances which may be inhibiting cognition, and also strengthening the neurological mechanisms for memory and cognition in the healthy brain.

Brahmi has many other actions throughout the body, including but not limited to anti-ischemic (which protects the heart from ischemia or heart attacks), anti-carcinogenic (due to the impressive antioxidant profile), and stimulating to the thyroid gland (which would make it contraindicated in anyone with an overactive or 'hyper' thyroid, but beautifully therapeutic in those with a sluggish or 'hypo' thyroid).

In my infusion blend, I added other dried herbs with known mood-brightening and relaxing qualities, and also an anti-inflammatory herb. I did this because conditions involving memory decline (such as Alzheimer's Disease) are often co-morbid with inflammatory conditions, particularly in the elderly. Inflammation and pain can also effect mood and therefore cognition so for me, it was important to combine these herbs together to synergistically cover as many therapeutic actions as possible.

As a full-time student who is also working two jobs, (slowly) learning to fly, and providing regular nutritional and lifestyle consultations to clients, Brahmi is manna from heaven. I grow it in my garden and add it fresh to salads as well as taking the dried herbal material in tablet form daily.

I take Brahmi as part of a holistic strategy created by myself and my own Naturopath along with other herbs, medicinal foods, and an ancestrally inspired wholefoods diet.

We are all different and have different needs when it comes to our herbal and nutritional medicine. For this reason, I would strongly recommend seeing a qualified Naturopath or Herbalist and getting the holistic care needed to support the entire body, not just attempting to address poor cognition by taking Brahmi alone. Having said that, I can say from both my research and personal usage experience that Brahmi is an excellent cognition booster and a safe and beautiful alternative to the mainstays of many students who need to cram at exam time - sugar and caffeine. Sugar and caffeine may provide short-term spikes in energy, but they deplete the body over time by inhibiting nutrient absorption, promoting inflammation and pain, depleting the muscles of minerals (the deficiency of which can cause painful involuntary contractions and spasms), and depleting the adrenal glands which can eventually cause persistent and even chronic fatigue. This is only the tip of the iceberg when it comes to sugar and caffeine, but maybe that is a topic for another post all together.

Please note that, like most herbal remedies, Brahmi needs time to take a significant and profound action in the body. If you are approaching a time of high stress or need to study hard and retain a lot of information, it is recommended that you start taking Brahmi at least 2-3 months beforehand to notice a marked improvement. For dosage information, speak to your Naturopath or trained staff in any Healthfood store that sells the dried plant material from Bacopa monnieri.

Never take any herbal medicine in the first trimester of pregnancy, or the remainder of pregnancy or lactation without first consulting a herbalist or Naturopath who specialises in female reproductive health. As ever, consult your own trusted health practitioner before embarking on any changes to supplements, diet, or herbal medicine regime.

FF xx



References:

Nathan, P.J, Clarke, J, Lloyd, J, Huthcinson, C.W, Downey, L, Stough, C 2001 ‘The acute effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy normal subjects’, Human Psychopharmacology, vol. 16, pp 345 – 351. Viewed: http://jerrycott.com/user/brahmiacute.pdf

Paranjpe, P 2001, Indian Medicinal Plants, Forgotten Healers, A Guide to Ayurvedic Herbal Medicine, published by Chaukhamba Sanskrit Oratishthan, Delhi IN.

Prasad, R, Bagde, U.S, Puspangadan, P, Varma, A 2008 ‘Bacopa monniera L.: Pharmacological Aspects and Case Study Involving Piriformospora indica’, International Journal of Integraive Biology, vol. 3, no. 2, pp 100 – 110. Viewed:  http://ijib.classicrus.com/IJIB/Arch/2008/1074.pdf

Chocolate cherry slice - gluten free, grain free, sugar free.

It's always a good sign when after one bite your boyfriend looks at you seriously and says, "this is what I want for my birthday cake in three months".

The almond meal slice is like delicious vanilla cookie dough, the middle layer tastes like melted cherry ripe but better, and the creamy chocolaty icing is to die for. For anyone who has never used avocado to make a chocolate mousse or icing, don't be afraid. You really cannot taste the avocado at all and it makes for a beautifully creamy consistency - trust me, I fed it to a 9 year old and he absolutely adored it.

Aside from being obscenely delicious, this slice is jam-packed with protein, good quality fats, and antioxidants. If you want a great high-protein snack for hiking trips, simply omit the icing! It's filling and very energising.

Let's do this.

Chocolate, cherry and coconut slice

Slice:

2 cups almond meal
2 eggs
½ cup coconut sugar
50 grams butter (preferably raw)
1 Tbs coconut oil
½ tsp Loving Earth vanilla bean powder
pinch salt

Filling:

1 Tbs coconut oil
1 Tbs butter (preferably raw)
¼ cup desiccated coconut
¼ cup coconut sugar
2 Tbs raw cacao powder
pinch Loving Earth vanilla bean powder
Organic dried cherries (sulphur-free)

Icing:

1 small avocado
1 Tbs crème fraiche or sour cream (preferably raw)
½ Tbs coconut oil
2-3 Tbs raw cacao powder
½ tsp Loving Earth vanilla bean powder
2 Tbs coconut sugar
1 Tbs raw honey
Splash balsamic vinegar (added to any chocolate recipe, balsamic adds richness and depth)

To decorate:

Desiccated coconut
Organic dried cherries (sulphur-free)
Raw cacao nibs

Extra butter for greasing the pan

Method:

1. Preheat the oven to 180C (375F) and grease a loaf tin with plenty of butter.
2. Mix all of the ingredients for the slice together and add half of the mixture into the greased loaf tin.
3. Melt the coconut oil and butter for the filling in a pan over very low heat and then mix in the other components of the filling.
4. Spread the filling gently over the bottom layer of slice, and then evenly spread the dried cherries on top of the chocolate filling.
5. Spread the remaining half of the slice mixture over the chocolate and cherry filling, making the surface as even as possible. This is a slow process as the batter is very doughy and needs to be pressed to ensure it is even and thus cooks evenly.
6. Bake for 25-30 minutes in the preheated oven.
7. Allow the slice to cool completely before removing gently from the loaf tin.
8. Mix all icing ingredients together in a food processer or blender and spread over the top of the slice.
9. Decorate at will! I used a heart-shaped cookie cutter to make coconut hearts which I then bordered with sliced dried cherries. I’m no cake decorator, so you can no doubt do better. This would be beautiful decorated with some raw cacao nibs also, but since I was making it for a 9 year old child, I omitted them as they are extremely high in caffeine and I didn't want to have to deal with that fiasco.

Enjoy, my foxes! x

Grain-free chocolate cake with espresso buttercream frosting

This is not a health post...

See?

Although this rich, chocolatey cake is grain-free, gluten-free, refined sugar-free and processed frankenfoods-free - it still probably isn't a dessert you could eat for breakfast and feel fueled and invigorated for the day, like my Grain Free Spiced Pear and Apple Pie. But I am convinced it is THE perfect dessert.

Am I the only one who can find buttercream frosting sickeningly sweet and impossible to eat much of? I get so irritated when I eat it as I always feel like the mounds of icing sugar completely overpower the subtleness of the butter (which is probably the idea when using cheap, factory farmed butter or worse - margarine). I made sure this frosting was different - still satiny and smooth but with a rich and almost caramelly sweetness that compliments the butter, rather than competing with it. I've perfected the base recipe over the years and am always very happy with how this one turns out. It is incredibly rich, chocolately, and satisfying!

I said it wasn't a health post, but I can't resist telling you just a LITTLE about the ingredients we're using in this cake...

Almonds are loaded with calcium, magnesium, and several essential amino acids. They are a great snack for balancing blood sugar and when they have been soaked prior to use, are also incredibly easy to digest. Using them instead of grains is a great choice for anyone with grain or gluten sensitivities, candida, or gut dysbiosis as we discussed in my Paleo Pancakes recipe (which I made this morning topped with pomegranate seeds and grass-fed double cream - divine!)

Raw cacao is another high source of magnesium, which some say is why women crave chocolate during menstruation - magnesium is needed for effective muscle relaxation, and the cramping of the smooth muscles around the uterus can be extremely painful for some women. It is also high in antioxidants and a very warming, invigorating food to include in the diet in small amounts. I often start the day with a bitter spiced chocolate and almond-milk smoothie, which is the perfect kick-start for my sluggish kapha in the morning!

The berries I used for garnish are also a beautiful source of antioxidants and of course, vitamin C. I also used only natural sweeteners for a good mineral profile and a better blood-sugar response in the body. The grass-fed butter I used for the icing is loaded with vitamins A and K. Vitamin A is also called the "Beauty Vitamin" for its crucial role in developing beautiful symetrical features of the fetus in utero, and is essential for good immunity, cellular health, and good vision among many other things. Vitamin K is important for blood clotting and forming strong bones, along with calcium, vitamin D, and boron (among other nutrients - our bodies are anything but simple!).

And the coffee is... well. Delicious. Let it go.

The grain-free chocolate almond cake base is moist, dense, and very rich. The espresso, cinnamon and buttercream frosting is velvety, incredibly flavoursome and doesn't have the overbearing sweetness I often find so off-putting about traditional buttercreams. The tartness of the berries cut through the heaviness of this cake perfectly, and provide a beautiful depth of flavour to the dish. I made this cake for my boyfriend's birthday last year and everyone absolutely adored it! It really is the perfect dessert.

Here's what you need to do to get this into your face...

Ingredients:

Chocolate almond cake:

½ cup raw cacao powder, sifted

1/3 – ½ cup hot water

25 grams butter (plus extra for greasing cake tin)

½ teaspoon cinnamon

½ cup almond meal

¼ cup rapadura or sucanet, sifted*

¼ cup coconut sugar, sifted*

2 Tbs maple syrup*

pinch sea salt

3 x large pastured eggs, separated 
*You can use any combination of sweeteners you like, I find this combination gives the cake a rich caramel tone and beautiful texture.

Espresso buttercream frosting:

200 grams butter, room temperature

1 shot espresso (don't use instant coffee. I'll know.)

½ cup sifted coconut sugar

seeds scraped from 2 inches of vanilla bean

1 teaspoon of cinnamon

2 Tbs raw milk

Method:

• Preheat the oven to 180C, and grease a springform cake tin of about 22cm. Custom-cut parchment/baking paper would work even better than greasing!
• Mix raw cacao powder, water, butter and cinnamon in a large bowl until combined, then add the almond meal, rapadura, coconut sugar, maple syrup, sea salt and three egg yolks and mix well.
• In a separate bowl, beat the 3 egg whites until light and fluffy, but not quite with stiff peaks – usually about 1 minute.
• Gently fold the egg white mixture into the cacao and almond mixture, being careful not to let too much of the air out of the egg whites.
• Pour the mixture into the greased or lined cake tin and place in the preheated oven for about 40 minutes, or until a toothpick inserted into the centre comes out clean.
• Let the cake cool for at least another 40 minutes before attempting to remove it from the pan, and another 40 minutes (or better yet, overnight) before frosting it.
• For the frosting, combine all ingredients in a large bowl and beat for 2-3 minutes until mixture is smooth and almost silky.
• Spread the frosting generously over the cake, and decorate with seasonal berries.

Enjoy, foxes! x