Plus the Surprising Health Benefits of Herbs
Why fresh herb drinks are more than refreshing—they’re medicine in a glass, supporting gut health and immune function one sip at a time
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Organic gardening has taught me patience in a new kind of way. While I wait for my tomatoes to blush red, my tomatillos to fill out their papery husks, and my eggplants to finally fruit after weeks of flowering, my herbs are absolutely exploding with flavor and medicinal benefits.
This week, instead of waiting for the perfect vegetable harvest (coming soon!), I’m celebrating what’s thriving right now: an incredible diversity of fresh herbs that are perfect for creating refreshing, health-supporting beverages that taste like summer in a glass.
The Functional Medicine Power of Pungent Herbs – Why these Herbal Mocktails are So Healing
Why Strong Flavors Equal Strong Medicine
As a functional nutritionist, I’m always excited when clients develop a taste for bitter, pungent, and aromatic flavors—and here’s why: these intense tastes signal the presence of powerful bioactive compounds that support optimal health.
Antimicrobial Powerhouses: The essential oils that give herbs their distinctive aromas and flavors are nature’s antimicrobials. Compounds like menthol in mint, eugenol in basil, and gingerol in ginger have been shown to inhibit harmful bacteria while supporting beneficial microbes.
Gut Health Champions: Herbs stimulate digestive secretions, including stomach acid, bile, and digestive enzymes. This enhanced digestive fire helps break down food more effectively and supports nutrient absorption.
Microbiome Modulators: Research shows that aromatic herbs function as natural prebiotics, nourishing beneficial gut bacteria while discouraging pathogenic overgrowth. This creates a healthier, more diverse microbiome.
Ginger: The Ultimate Gut Healer
Of all the herbs in my garden, ginger deserves special recognition as one of the most powerful digestive aids known to functional medicine. This rhizome contains over 400 bioactive compounds, with gingerol being the star player.
How ginger supports digestive health:
- Enhances gastric motility: Helps food move through the digestive tract more efficiently
- Reduces inflammation: Powerful anti-inflammatory properties soothe intestinal irritation
- Fights nausea: Clinically proven to reduce nausea from various causes
- Supports enzyme production: Stimulates digestive enzyme secretion
- Antimicrobial action: Helps maintain healthy gut flora balance
Even small amounts of fresh ginger in beverages can provide significant digestive benefits, making it the perfect addition to summer refreshers.
Garden Updates: Between-Season Patience and Victories
The Waiting Game
Gardening in Georgia means learning to work with nature’s timeline, not against it. My tomatoes are heavy with green fruit, teasing with the promise of peak summer flavor just weeks away. The tomatillos are forming their characteristic papery husks, and after what felt like forever, my eggplants are finally showing their first purple blooms.
I’ve learned some valuable lessons this season: next year, I’m definitely planting more pepper varieties. The few plants I have are producing beautifully, but I underestimated how much I’d want to include them in recipes and market offerings. It’s a good problem to have!
The tiny cucamelons (Mexican sour gherkins) have started forming—these grape-sized cucumber relatives will be hitting the farmers market in a few weeks. As will the black tomatoes, brown sugar tomatoes, purple okra, purple tomatillos, and other unusual heirlooms you just can’t find in the grocery store.
This week, I discovered that my soil has developed a magnesium deficiency. The irony is not lost on me that this is one of the most common nutritional deficiencies I see in human clients. It’s due to our soils being depleted; I never knew it was because plants take it up so rapidly. No problem that a little epsom salt and humic and fulvic acid can’t fix!
Victory Over the Cabbage Worms
After a week-long battle with cabbage worms decimating my kale, I finally found an organic solution that worked. These little green caterpillars were turning my beautiful kale leaves into lace, but a combination of Bt (Bacillus thuringiensis) spray and hand-picking has restored my kale patch to its former glory. Sometimes, sustainable gardening requires patience and persistence.
Interestingly, BT is a soil-dwelling microorganism. Much like our gut microbiome, the soil has its own microbiome, and it plays a vital role in our health. While BT is not part of the human microbiome, other soil-dwelling organisms, such as Bacillus species, are.
This is another reason why organic, farm-fresh, recently harvested veggies are so good for you! You support your microbiome is ways that just aren’t present in grocery store produce.
Cucumber Success Story
My cucumber plants are absolutely thriving! I’ll have plenty of fresh cucumbers at this weekend’s farmers market. There’s something so satisfying about growing your own cucumbers—the crisp texture and clean flavor of a just-picked cucumber is incomparable to store-bought versions.
This Week’s Featured Herbal Mocktail Kits
Instead of waiting for the perfect summer vegetable harvest, I’m featuring what’s abundant and extraordinary right now: fresh herb combinations that create refreshing beverages with serious health benefits. And yes, you can turn these into cocktails if you so choose.
Kit 1: Garden Jalapeño Refresher Herbal Mocktail
Lemon basil, fresh jalapeño, raw honey, lime
This invigorating combination provides gentle heat from the jalapeño (capsaicin supports circulation and metabolism), antimicrobial properties from lemon basil, and natural enzymes from raw honey. Coconut water offers a subtle sweetness and essential electrolytes. Perfect for those who like a little heat with their health benefits.
Makes 4 8oz servings
Instructions:
- Muddle 4-5 lemon basil sprigs* with thin jalapeño* slices in a large pitcher (remove seeds for less heat; you can also add them at the end, or come back for some of my heatless jalapeños at the market later this season!)
- Add 1 tbsp raw honey and juice of 1 lime*
- Top 32 oz of organic coconut water (I love VitaCoco Pressed Coconut + coconut water for this recipe)
- Garnish with edible flowers from your kit, extra basil, and lime wheel
Health Benefits: Supports circulation, provides vitamin C and electrolytes, natural antimicrobial properties
Kit 2: Purple Garden Mojito Herbal Mocktail
Purple basil, sweet mint, cucumber, lime
The stunning purple basil contains anthocyanins (the same antioxidants found in blueberries), while mint provides menthol for digestive support. Cucumber adds hydration and a cooling effect, perfect for hot summer days.
Makes 4 8oz servings
Instructions:
- Muddle 3-4 purple basil sprigs* and 3-4 sweet mint sprigs* in a large pitcher
- Add cucumber slices from 1/2 of the cucumber* and juice of 1 lime*
- Top with 32oz of sparkling water
- Garnish with edible flowers from your kit, fresh herbs, and cucumber ribbon
Health Benefits: Antioxidant protection, digestive support, natural hydration
Kit 3: Herb-Colada Herbal Mocktail
Pineapple sage, pineapple mint, Coconut, lime
This tropical combination showcases two of my most unique herbs. Both contain compounds that support digestion while providing an exotic flavor profile you simply can’t find in stores. The natural sweetness reduces the need for added sugars.
Makes 4 8oz servings
Instructions:
- Remove the leaves from 3-4 sprigs of each of the pineapple sage* and pineapple mint* and muddle them in a large pitcher
- Add juice of 1/2 lime*
- Top with 24oz of organic coconut water and 8oz of sparkling water
- Garnish with edible flowers from your kit, fresh herb sprigs, and pineapple slices (note* I don’t recommend pineapple juice because it’s very high in sugar, but 1-2 pineapple slices would be an excellent addition to this recipe and it’s also great for digestion)
Health Benefits: Digestive support, natural mood elevation, vitamin C
Kit 4: Ginger Garden Cooler Herbal Mocktail
Fresh ginger, lemon balm, lemon
This powerful combination features ginger’s renowned digestive benefits alongside lemon balm’s calming properties. It’s the perfect afternoon pick-me-up that soothes while it energizes.
Makes 4 servings
Instructions:
- Muddle thin slices of fresh ginger* (about 2oz of ginger) with lemon balm leaves* in a large pitcher
- Add juice of 1 lemon* and 1 tbsp of honey
- Top with 32oz sparkling water
- Strain if preferred, garnish with fresh herbs and edible flowers from your kit
Health Benefits: Digestive support, stress relief, anti-inflammatory properties
The Science Behind Herbal Beverages
Volatile Oils and Bioavailability
When you muddle fresh herbs, you’re releasing volatile essential oils that contain concentrated therapeutic compounds. These oils are readily absorbed and can provide almost immediate benefits—from the cooling sensation of mint to the warming digestive stimulation of ginger.
Hydration Plus Function
Unlike sugary summer drinks that can spike blood sugar and contribute to inflammation, these herb-infused beverages provide hydration along with functional health benefits. The natural compounds in herbs support various body systems while satisfying your craving for flavorful refreshment.
Aromatic Therapy
The aromatherapy benefits of fresh herbs shouldn’t be overlooked. The act of smelling fresh mint, basil, or ginger can trigger neurological responses that promote relaxation, alertness, or digestive function even before you take a sip.
Dive Deeper: 21-Day Gut Healing Program
Speaking of gut health and the power of herbs as digestive medicine, I’m excited to announce that I’ll be hosting another 21-Day Gut Healing Group Program in September, in partnership with Barbelle Pelvic Rehab here in Canton (don’t worry, you can start now if you don’t want to wait to heal your gut!)
The Gut-Herb Connection
The herbs featured in these cocktail recipes are just a taste (literally!) of how we can use food as medicine to heal digestive dysfunction. In my comprehensive gut healing program, we dive deep into:
- Repairing and restoring gut tissues to heal leaky gut, IBS, and diverticulitis/diverticulosis
- Anti-inflammatory nutrition protocols that calm intestinal inflammation
- Microbiome restoration through targeted foods and herbs
- Digestive enzyme optimization using natural compounds
- Healing recipes featuring therapeutic herbs and spices
- Root cause identification of digestive symptoms
The Role of the Pelvic Floor?
The connection between gut health and pelvic floor function is profound and often overlooked. Issues like bloating, constipation, and intestinal inflammation directly impact pelvic floor muscles and function. By addressing both digestive health and pelvic floor wellness together, participants experience more comprehensive healing.
What you’ll get:
- Weekly group sessions combining nutrition education and pelvic health support
- Weekly meal plan, grocery list, and prep guide based on your symptoms
- Anti-inflammatory recipe collection featuring healing herbs and spices, plus several additional “gut therapeutics”
- Community support from others on similar healing journeys
- Professional guidance from both nutrition and pelvic health perspectives
Perfect for You If:
- Chronic digestive issues (bloating, IBS, food sensitivities)
- Pelvic floor dysfunction
- Autoimmune conditions
- Anyone wanting to optimize gut health naturally
Interested in joining our September group? Space is limited to ensure personalized attention. Contact me for early registration details.
Visit Me at the Farmers Market
You can find these fresh herb cocktail kits at my Wellness IQ Apothecary booth at [Market Name] this Saturday! Each kit includes all the fresh herbs needed plus detailed recipe cards for four servings.
This Week’s Offerings:
- 4 Herb Cocktail/Mocktail Kits ($8 each)
- Fresh cucumbers (finally!)
- Mixed herb bundles for cooking
- Herbal bath soaks and other clean living essentials
- All-Natural Shimmer Body Oil, yes, it’s handmade
- Fragrant and beautiful simmer pots to fragrance your home without all the toxins!
I’ll also have plenty of fresh cucumbers available—they’re producing faster than I can harvest them!
The Bigger Picture: Food as Medicine
These simple herb beverages represent something bigger: the idea that what we consume can either support or undermine our health. By choosing fresh, aromatic herbs over artificial flavors and refined sugars, we’re giving our bodies the compounds they need to thrive.
Whether you’re sipping a purple basil mojito or a ginger-lemon balm cooler, you’re not just enjoying delicious flavors—you’re supporting your digestive health, immune system, and overall wellbeing with every refreshing sip.
Ready to Explore Personalized Nutrition?
If you’re interested in learning how to use food and herbs as medicine for your specific health goals, I’d love to help you discover the power of personalized functional nutrition.
Book Your Complimentary Consultation
Jordan Casey is a functional nutritionist specializing in functional medicine, garden-to-table wellness, and personalized nutrition protocols. She serves clients in Canton, Marietta, and throughout Georgia with both in-person and remote consultations.
