What is Inulin and How it Supports Digestion + Herbal Recipes (2024)

What do dandelion, burdock, chicory, and garlic have in common? They all contain inulin. Inulin is a naturally occurring polysaccharide made up of chains of fructose molecules that are not digested in the small intestine and belong to a class of dietary fibers known as fructans.

• Dandelion has up to 300,000 parts per million (ppm) inulin in its roots
• Burdock has up to 500,000 ppm inulin in its roots
• Chicory roots have up to 580,000 ppm! That’s a whole lotta inulin.
• Fresh garlic can have up to 1/2 ounce of inulin in 3 ounces of bulbs.

Pickled Burdock Root Recipe

• 12 inch fresh burdock root
• 1/2 cup minced onion
• 4 minced garlic bulbs
• 1 1/2 inch piece unpeeled ginger, minced
• 1/2 tsp. whole organic rainbow peppercorns
• 1/4 tsp. whole organic mustard seed
• 1/8 tsp. whole organic dill seed
• 1/8 tsp. whole organic coriander seed
• 18 tsp. whole organic celery seed
• Tamari, shoyu or liquid aminos
• Unpasteurized organic apple cider vinegar

Directions

1. Cut the fresh burdock root into matchsticks. Set aside.
2. Add the onion, garlic, ginger, and half of the spices to a sterile pint size jar.
3. Loosely add the burdock matchsticks.
4. Add the rest of the spices and tap the jar on the counter to pack and distribute them throughout.
5. Pour in tamari, shoyu, or liquid aminos to fill 1/4 of the way up.
6. Fill remainder of jar to the top with apple cider vinegar.
7. Seal with a twist-on, airtight, plastic lid and place the jar on a small plate or bowl. Alternatively, you can use a metal lid, but make sure to place several layers of parchment paper between the lid and the ingredients to ensure that vinegar doesn’t come into contact with the jar lid.
8. Let the mixture steep on the counter for 1 week, then put in the fridge to finish its maceration for 2-3 more weeks. You’ll see the inulin settling on the bottom of the jar.
9. The pickled burdock will keep up to one year in the fridge. You can eat everything in the jar—the liquid makes a fab salad dressing! Use the pickled herbs and spices as a condiment as you would any pickle; mix into tuna, egg salad, in a sweet potato bean bowl, next to a fine roast, and even enjoy straight from the jar! The burdock roots have a delightful crunch. Now that's good eats!!!

Inulin-containing dandelion and chicory roots are so tasty when paired with chai herbs. Who doesn’t love a nice cup of creamy spicy tasting chai on a cold winter day? My version of chai not only fortifies your senses; it’s super warming, and may help strengthen the immune system, calm the nerves, and get the digestive system ready for hearty winter meals!*

Fortify Chai Recipe
Makes 1.5 cups of chai mix.

Ingredients

• 2 Tbsp. whole organic cardamom pods
• 4 Tbsp. organic cinnamon chips
• 6 Tbsp. roasted organic dandelion root
• 6 Tbsp. roasted organic chicory root
• 2 Tbsp. organic reishi mushroom pieces
• 2 Tbsp. organic ashwagandha root pieces
• 2 Tbsp. organic ginger pieces
• 1 Tbsp. organic whole cloves
• 2 tsp. ground organic nutmeg
• 1 tsp. ground organic star anise
• 1/2 tsp. whole organic white peppercorns

Directions

1. Roast the cardamom pods and cinnamon chips in a hot dry pan for a short minute, always moving the pan to avoid scorching. This helps to bring out the flavors.
2. Remove from heat and set aside to cool completely.
3. When cardamom and cinnamon are cool, combine herbs in an airtight glass jar and shake to thoroughly mix.
4. Label and store in a cool, dark place. Fortify Chai will keep in your apothecary for up to 8 months.

How to Make a Fortify Chai Latte

Makes about 2 cups.

Ingredients

• Water
• Fortify chai blend (see above)
• 1 cup organic whole dairy milk, coconut cream, or nut milk
• 1-2 organic cinnamon stick
• 1-2 wafer roasted organic cocoa butter

Directions

1. Combine 2.5 cups water and 2-3 Tbsp. chai herbs in a pot.
2. Bring to a rolling boil then immediately lower heat to a low simmer. Simmer until water is reduced by about 1/3, approximately 15-20 minutes.
3. Add milk, coconut cream, or nut milk of choice and heat until steamy.
4. Strain, pour into cup(s), add acinnamon stick and 1roasted cocoa butter wafer per cup, and enjoy with your best friend!

Interested in learning more about gut health?

Read About the Microbiome and How to Support It!

You may also enjoy:

• Adaptogenic Chai Recipe
  
• Reishi Chai Recipe
  
• Guide to Basic Herbal Actions

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. We recommend that you consult with a qualified healthcare practitioner before using herbal products, particularly if you are pregnant, nursing, or on any medications.For educational purposes only.