The Kitchen Apothecary

23/09/2026

A pinch of fennel seed after dinner. Caraway dotted into your sauerkraut. Ginger simmered into soup. Peppermint tea when you’re feeling a bit “ick in the tummy”.
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These aromatic plants are known as carminatives: herbs and spices traditionally used to ease occasional wind, bloating, fullness and digestive griping. Their aromatic plant compounds help relax the smooth muscle of the digestive tract, allowing “trapped gas” to move through more comfortably.
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They don’t need to be swallowed as supplements or turned into an elaborate wellness ritual. The simplest approach is to pop them into the foods you already cook, because kitchen medicine should be both delicious and doable!
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Of course, there’s no universally “best” digestive herb. Peppermint can aggravate reflux, while garlic, onion and larger servings of fennel can trigger symptoms for some people with IBS. Begin with small culinary amounts and pay attention to what your own gut tolerates.
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Read the full Guide to Kitchen Carminatives at The Kitchen Apothecary. Leave a comment and I will DM you the link me or go to the blog via my bio.
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Which herb or spice does your household reach for after a heavy meal?

17/06/2026

YOU ARE NOT ONE ~ YOU ARE MANY.
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A host plus 39 trillion microbial kin, all co-habiting as a whole, that’s a holobiont, and it’s what you are. So is your sourdough starter and your kombucha SCOBY!
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The full story (and how to tend to your ever changing ecosystem) is on the blog. Link in bio.
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What microbial communities are bubbling away in your kitchen before they become part of you?

16/06/2026

YOU ARE NOT ONE ~ YOU ARE MANY.
A host plus 39 trillion microbial kin, all running as a whole, that’s a holobiont, and it’s what you are. So is your sourdough starter and your kombucha SCOBY!

The full story (and how to tend to your ever changing ecosystem) is on the blog. Link in bio.

What microbial communities are bubbling away in your kitchen?

25/03/2026

Bitter isn’t bad. It’s actually one of the most important flavours your body needs, and most of us don’t eat nearly enough bitter greens. 🌿

Bitter greens like rocket, kale, dandelion, and endive have been used as food and medicine for thousands of years. And science now confirms what traditional cultures always knew: that sharp, bitter taste is doing something remarkable for your gut, your immune system, and your metabolism.

Swipe through to discover the benefits, the history, and the simple ways to bring more bitter greens into your everyday meals, even if you’ve never loved the taste.

Save this post and tell me in the comments, are you a bitter greens lover or a work in progress??? I love them all, but then I am seasoned herbalist who revels in the funkiest of plant tastes 😉👇

25/11/2025

Fermentation is nature’s way of giving your digestive system a head start. 🫧

In this ancient art, the perfect environment is created for friendly microorganisms, like bacteria and yeast, to break down complex food compounds into simpler, more digestible forms. Not only that, the fermentation process also generates additional beneficial compounds. Science is now validating this traditional wisdom, and there’s no better time than now to level up your fermentation skills. 🫧

There’s plenty of inspiration on the blog. xx

05/09/2025

This exquisite bowl of abalone carries a much larger story. One of intergenerational loss, the reclamation of fishing rights, and the return of an ancient food. It is also the story that led to the creation of

The addition of preserved abalone to Tasmanian Aboriginal Seafoods’ fresh-caught offerings has been a significant undertaking, and we chose to honour it with a dish that is deceptively simple yet delivers extraordinary depth.

Jo further developed a recipe shared by Taimeka Mazur , who works with the Land and Sea Aboriginal Corporation of Tasmania. She loves being on Sea Country fishing and cooking abalone over fire in a pan with butter, kunzea honey and pepperberry.

To prepare the dish, the preserved abalone was unsealed and its liquor reserved. The flesh was finely sliced. Meanwhile, in a pan, butter, kunzea honey, and pepperberry leaves turned fragrant and pale golden. The abalone was added and gently warmed, then plated. The reserved liquor was reduced with the pan juices to create a rich, deeply umami sauce.

Although it may feel counterintuitive, the dish needed no extra flavour enhancers such as garlic, lemon, or ginger. It was complete in its own right. A final sprinkle of crisp-fried saltbush leaves brought it all together.

The abalone is preserved using the retort method, a controlled thermal treatment that tenderises the flesh and provides a naturally umami-rich cooking liquor.

We have been fortunate to play a small part in this journey, creating connections and content for the start-up phase of Tasmanian Aboriginal Seafoods, the only supplier of premium Tasmanian abalone, committed to building sustainable, equitable food systems, guided by 40,000 years of tradition.

All the love to Professor Emma Lee OAM (and thanks for all the big black hugs!) | Abalone fished by: Bryan Denny | Shell gifted by: Rob Anders | Tim Russell-Jarvie | tasmanianaboriginalseafoods.com.au

22/07/2025

Why Herbs and Spice are Everthing Nice for your Gut Microbiome ~ common spices and herbs, like turmeric, oregano, garlic, and cinnamon, do more than just add flavour to your meals. They actively support gut health by nourishing the beneficial microbes that live in your gut.

Check the comments to link through to the post 👇

What are your favourite ways to use herbs and spices in everyday meals?

06/12/2024

“Biodiversity is the marker of health in all systems.” ~ Felice Jacka 🌱

Wow, what an incredible two days at on melurkurdee Country! Learning from diverse voices united by a vision to farm better was deeply norishing.

I spent most of my time in the soil tent, soaking up cutting-edge research and exploring new ways to think about and working with soils to build better futures for everyone. Thank you all for your nutrient-dense wisdom sharing!

Soil is Earth’s largest reservoir of microbial diversity, home to a rich network of microorganisms that profoundly influence the health of soil, plants, animals, and us humans.

This vital connection between soil and health is something First Nations people have long understood, with their deep knowledge of caring for Country offering invaluable lessons in land stewardship.

For too long, we have not listened and learned from their vast experience of caring for Country. As Jason Smith (palawa fire practitioner) explained, “Initiation begins with listening.” And listen we did.

The most spine-tingling session was Landscapes Through Differing Eyes with Jason Smith, James Rebanks (UK regenerative farmer from a 600-year-old family farm), and Matt Evans (Fat Pig Farm). It was raw, emotional, and full of curiosity, vulnerability, and truth-telling—a powerful space from which to move forward.

Huge thanks to Matt, Sadie Chrestman, and the entire team for the MONUMENTAL effort in sharing this invaluable knowledge. ♥️

My only regret? Not being able to split into quarters to attend every talk in every tent! Too busy listening to snap many pics!

12/09/2024

Deeply green and deeply delicious 🌱 There's no better way to chase away the lingering chill of winter than with the rich, earthy flavour and velvety texture of stinging nettle soup.

Stinging nettle (Urtica dioica/Uritca urens) is deeply rooted in culinary and medicinal traditions. It is at its prime in late winter and spring when the leaves are young, tender and flavoursome. This is the perfect herb for the seasonal shift - used by cultures all around the world as a cleansing and nutritive tonic to slough off the stagnation of winter.

https://thekitchenapothecary.com/how-to-make-stinging-nettle-soup-recipe/

Embrace spring with this nutrient-rich, velvety stinging nettle soup recipe. It is simple to make and the perfect way to slough off winter.

08/06/2022

Are you just dipping your toes into the world of fermented foods? I have to agree with scientist and fermentation advocate .spector, the "4 Ks" are a great place to start:

🔸 Kombucha
🔸 Kefir
🔸 Kimchi
🔸 Kraut

The key is to eat small amounts, often. The probiotic microorganisms do not survive for long in your gut. Drip feeding fermented foods into your diet ensures you are gaining their health benefits.

They should always be an accompaniment, generous garnish or condiment - not the main part of your meal.

Find recipes for the 4 Ks on my blog. I have popped a link to all the recipes in my bio. Fermenting is super easy. Give it a go!