Neil Kingham

My Calendula (Pot Marigold) plants are in full bloom now, and as well as making my garden look great, I’ve been using the petals in my food. The bright orange colour looks amazing, and they have a slightly tangy flavour.

Pick the flower heads off when they are fully open, and then pull off the petals. You will probably want to rinse them or give them a good shake to remove any blackfly (to which the plant is prone.) Regularly taking off the blooms in this way also ensures that the plants keep on producing more flowers.

You can use the petals as a substitute for saffron in any recipe. The petals are also excellent sprinkled onto a leafy salad. Cook them with rice or add to cottage cheese for colour. Or sprinkle some into sauces, soups and casseroles. You can also make calendula tea by steeping the petals in boiling water.

Energetics of Calendula:

Calendula flower is cooling and detoxifying. Taken internally, it clears heat and toxins, reduces inflammation and infection and stimulates Qi and Blood flow. The infusion (tea) drunk hot, is effective at reducing a fever, and is especially appropriate when the fever is accompanied by inflammation. The tea is also used to stop bleeding, and can benefit ulcers.

Calendula is also used externally for its excellent antiseptic, anti-inflammatory and tissue-healing properties (look out for a post on this aspect coming soon…)

CAUTION: Calendula is a uterine stimulant, and should not be used by pregnant women without expert guidance.

Chen Pi Chicken is quite a common dish in China – Chen Pi is dried tangerine peel, and it is often used to flavour chicken. This is a great barbeque recipe, or it can be grilled or roasted.

The dish ‘orange chicken’ available in many Chinese restaurants in the West is probably a westernization of chen pi chicken (cooked with orange juice instead of peel)

Ingredients:

6 chicken drumsticks
1 tsp shaoshing rice wine (or dry sherry)
1 tsp soya sauce
2 tsp sesame oil
1 tbsp chen pi, chopped finely
2 cloves garlic, crushed
0.5″ piece of root ginger, very finely chopped

Directions:

Mix all the ingredients together, covering the chicken evenly, and leave to marinate for at least an hour (overnight is preferable) then barbeque, grill or roast until the chicken is cooked and the juices run clear. Can be eaten hot or cold.

Energetics:

Chicken is a very nourishing food. The chen pi, ginger and garlic add warmth and movement to the dish, and help to clear Phlegm. Overall this recipe is strengthening and warming, and benefits conditions of Qi stagnation and Phlegm.

The elderflowers are starting to appear round my way, so I thought it was the ideal time to share this simple recipe for elderflower cordial. This cordial is so easy and quick to make, and tastes easily as good or better than any cordial you can buy.

In Chinese medicine elderflowers have a cooling energy, and help to drain Dampness and clear Phlegm. They have an affinity with the Lung, so can be used when there is a cough with sticky yellow phlegm. They also help to ‘release the exterior’, which means that they can fight off colds in the early stages.

Ingredients:

1.3kg sugar
1.8ltrs boiling water
25-30 fresh heads of elderflowers
50g citric acid
2 oranges, sliced
2 lemons, sliced

Note: Citric acid is available from chemists, home-brew shops or online.

Method:

Put the sugar in a large bowl or pan, and pour on boiling water, stir to dissolve sugar. Leave to stand for 30 mins. Sort the elderflower heads, pulling the flowers from the stalks (but no need to be too fussy, small bits of stalk won’t cause any problems). Add the flowers to the sugar syrup with the rest of the ingredients, mix well, cover and leave overnight.

Sterilize some bottles using a commercial sterilizing solution or by putting them through a dishwasher cycle (if safe to do so) – at the same time sterilize any other equipment you will use (funnels, bottle tops, jugs, spoons etc) in the same way, or by rinsing with boiling water.

Strain the elderflower liquid through a sieve lined with muslin or a clean teatowel, and into the bottles.

Storage & Use:

The cordial will keep in the fridge for a few weeks. For longer term storage, fill plastic drinks bottles 3/4 full and freeze. It will keep in the freezer for many months. To use, dilute with water to make a very refreshing summer drink!

Using Chinese herbs on a regular basis is a simple but effective way of boosting energy levels and fighting fatigue.

In the language of Chinese medicine, energy-boosting herbs are called ‘Qi tonics’. These herbs provide deep, long term tonification to the whole body. They are not empty stimulants, and generally do not have an instant effect. However, taken for longer periods they can bring about profound and long lasting improvements in our overall energy levels and well-being.

We have all heard of ginseng – one of the most famous herbs in the world. It is a wonderful herb, and very highly prized across Asia. But in the West not so many people know the important differences in the types of ginseng, and what each one is used for – this often means that people take the wrong kind.

One of the main distinctions is between red and white ginseng. In each case the same root is used, but processing methods are different. The red ginseng is more heating and stimulating – it is ideal for people who are generally cold and sluggish, but not really suitable for people who are more warm or hot natured.

Other kinds of ginseng also have different natures – Siberian ginseng is another very heating and stimulating herb, similar to red ginseng, but American ginseng is more cooling and is a better choice for many people.

Other ‘Qi tonic’ herbs are used regularly in China as ingredients in cooking. Astragalus root, cordyceps muchrooms, Chinese yam, and Chinese dates (or ‘jujube’) are all used in this way. As well as contributing flavour to a dish they also impart their energy-boosting and health-giving properties. The ancient Chinese doctor Shen Nong said that regular use of herbs in this way would ‘make the body light, prevent senility and prolong life’.

All of these herbs are available in oriental super-markets, and can be easily used without any special training or culinary skill. Used regularly they can really help to improve overall health and well-being.

Please note, if you are taking prescription medication or are pregnant or breastfeeding you should check with your doctor or a qualified herbalist before taking any herbs.

To find out more about using herbs to improve your energy levels, have a look at my Boost Energy Levels programme.

In the Mediterranean, Fennel seed has traditionally been as popular as a medicinal herb as it has been as a cooking herb. It excels as a digestive and urinary tonic.

Acting on the digestive system it relieves flatulence, abdominal distention and dull pain. In Chinese terms it can be said to warm the middle and resolve dampness. It is ideal for use after or with a big, heavy, rich meal for this reason. In regard to the urinary system is is used for incontinence, difficult or irritated urination. It is also said to benefit the vision and regulated menstruation.

To use fennel seed, simply crush a teaspoon or so and pour on boiling water to make a tea. Keep it covered while it brews to keep in the volatile oils. Excellent as an after-dinner tea to support the digestion! It is also excellent used in cooking to improve the digestibility of food, especially with rich meals or fatty meats. In many parts of Pakistan and India roasted fennel seeds are consumed as an after-meal digestive and breath freshener.

Fennel seed has a distinctive anise-flavour and is brown or green in colour when fresh. For cooking, look for green seeds, which are fresher.

CAUTION: Not for use during pregnancy as fennel stimulates the uterus.

This year I would like to encourage you to grow some Calendula (Pot Marigold) along with me. In my view, it ticks all the boxes for a herb to grow at home. I only have a small garden, so every plant needs to earn its keep. Calendula does so admirably – it has beautiful flowers, it’s easy to grow, very cheap, and has both medicinal and culinary uses.

Its bright orange-yellow petals brighten up salads, colour rice and add a pleasant taste to casseroles. They are also used medicinally to reduce inflammation, promote wound healing, and are used as an antiseptic. Used externally, calendula creams and ointments have strong healing properties. Later in the year, when the first flowers appear, I’ll share some recipes and remedies using Calendula that you might like to try.

I have some seed saved from last year’s plants which I’ll be sowing soon. If you’d like to grow some too, you can easily get the seed from any of the large seed suppliers, or buy the plants in a couple of months.

Make sure you get ‘Pot’ or ‘English’ marigold – the Latin name is Calendula. Do not mistake it for the French Marigold (Latin name Tagetes) which is a common garden plant.

This page has some good growing tips for Calendula.