Wild Roots Wellness

Your lymphatic system is one of those incredible body systems working quietly behind the scenes every single day. 🌿

Unlike your circulatory system, the lymphatic system doesn’t have a heart-like pump. Instead, lymph moves through a network of vessels and lymph nodes with help from muscle contractions, body movement and breathing.

So what is it actually doing?

It helps return excess fluid from your tissues to circulation, transports immune cells throughout the body, filters lymph through lymph nodes, and plays an important role in recognizing and responding to pathogens. It also works closely with your circulatory, immune and digestive systems to maintain healthy fluid balance and overall function.

And this is where everyday habits matter.

Walking, stretching and regular movement help move lymph. Deep diaphragmatic breathing changes pressure within the chest and abdomen, assisting lymphatic return. Adequate hydration supports normal fluid balance. And nutrient-dense foods provide the vitamins, minerals, protein, essential fats and phytochemicals these systems need to function.

🌿 Herbal allies have a long history here too.
Cleavers, calendula, red clover and violet have traditionally been used by herbalists when supporting lymphatic and tissue health. Modern research is also exploring many of their plant compounds—including flavonoids, iridoids, triterpenoids, polyphenols and mucilage—for their antioxidant and inflammatory-modulating properties.

The goal isn’t to force your body to “detox.” Your body already has sophisticated systems designed to process, transport and eliminate waste.

The goal is to give those systems what they need to do their jobs well.

Move. Hydrate. Breathe deeply. Eat nourishing food. Support your body instead of fighting against it. 🌿

NOURISH • RESTORE • EDUCATE

Educational information only. Persistent or unexplained swelling, enlarged lymph nodes or other concerning symptoms should be assessed by a healthcare professional.

🍂 Recipe of the Week: Maple Balsamic Stuffed Acorn Squash

Roasted acorn squash filled with a savoury-sweet mixture of chicken, apples, cranberries, spinach and herbs, finished with a maple-balsamic drizzle.

Serves 4

Ingredients

* 2 acorn squash, halved and seeds removed
* 1 tbsp olive oil
* Salt and pepper
* 1 lb ground chicken or turkey
* 1 small onion, diced
* 1 apple, diced
* 2 cloves garlic, minced
* 2 cups chopped spinach
* ⅓ cup dried cranberries
* ⅓ cup chopped walnuts or pecans
* 1 tsp dried sage
* ½ tsp thyme
* ½ tsp cinnamon

Maple Balsamic Drizzle

* 2 tbsp balsamic vinegar
* 1 tbsp pure maple syrup
* 1 tbsp olive oil
* 1 tsp Dijon mustard

Directions

Heat oven to 400°F (200°C). Brush the cut sides of the squash with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 30–40 minutes, until tender.

Meanwhile, brown the chicken or turkey in a skillet. Add onion, apple and garlic and cook until softened. Stir in spinach, cranberries, nuts, sage, thyme and cinnamon.

Whisk together the drizzle ingredients. Spoon the filling generously into the roasted squash halves and drizzle with the maple-balsamic mixture. Return to the oven for about 8–10 minutes.

🌱 Vegan option: Replace the chicken with cooked lentils and chickpeas, or a mixture of lentils and chopped mushrooms.

🌾 Gluten-free: Naturally gluten-free; just check the Dijon and dried cranberries.

🌿 HERB OF THE WEEK: GOLDENROD
Solidago spp.

You’ve probably seen Goldenrod glowing bright yellow along fields, trails and roadsides in late summer and early fall.

This abundant plant has a long history in herbal medicine, particularly for the urinary tract, kidneys and upper respiratory system.

🌿 Traditional Uses

Goldenrod has traditionally been used for:

• Urinary tract and bladder support
• Encouraging healthy urine flow
• Supporting kidney and urinary function
• Sinus and upper respiratory congestion
• Runny, irritated nasal tissues
• Sore throats
• Digestive complaints
• Achy and inflamed tissues

Goldenrod is traditionally considered a diuretic, astringent and anti-inflammatory herb.

🔬 Scientific Insights

Goldenrod contains a variety of active plant compounds, including flavonoids, saponins, tannins, phenolic acids and volatile oils.

Flavonoids such as quercetin and rutin contribute antioxidant and anti-inflammatory activity.

Research into Solidago species has also demonstrated anti-inflammatory, antioxidant, antimicrobial and diuretic activity, helping us understand some of the chemistry behind Goldenrod’s long-standing traditional uses.

Its combination of diuretic and anti-inflammatory actions is particularly interesting when looking at its traditional relationship with the urinary system.

🏺 Historical Use

Goldenrod has been used medicinally for centuries across North America and Europe.

Different species have traditionally been prepared for urinary complaints, wounds, digestive troubles and respiratory conditions.

Even its name speaks to its medicinal reputation.

Solidago comes from the Latin solidare, meaning “to make whole” or “to strengthen.”

For educational purposes only. Goldenrod may not be appropriate for everyone, particularly with certain kidney or heart conditions or when taking medications that affect fluid balance. Use appropriate caution with Asteraceae family allergies.

🍂 Harvest Market at The Saskatoon Farm! 🍂

Wild Roots Wellness will be joining the Harvest Market at The Saskatoon Farm on September 11 & 12!

Come find us and explore our herbal apothecary, handcrafted wellness products, seasonal teas and more — plus learn a little more about the food, herbal medicine and wellness services we offer.

🌿 Herbal teas & tinctures
🌿 Handcrafted apothecary products
🌿 Tea samples
🌿 Herbal & wellness support

Come say hello, have a cup of tea and enjoy a beautiful fall day at the farm. 🍁

Your kidneys are doing a lot more than making urine. 🌿

These two small organs are constantly working behind the scenes — filtering your blood, balancing fluid and electrolytes, helping regulate blood pressure, activating vitamin D, supporting red blood cell production and maintaining your body’s acid-base balance.

And here’s the important part: kidney problems can develop quietly.

Changes in urination, swelling, persistent fatigue and rising blood pressure can be clues, but blood and urine testing often tell us much more.

Some of the important markers include creatinine, eGFR and urine albumin (ACR) — and looking at the pattern over time can be just as important as one individual result.

Kidney health is also closely connected to blood pressure and blood sugar, which is why supporting those systems early matters.

Food, hydration, movement, sleep and overall metabolic health all play a role — and certain herbs have traditionally been used to support urinary and kidney function as well.

The goal isn’t to wait until something is wrong.

Know what your kidneys do.
Know your numbers.
Support them before they’re struggling.

Educational information only. Kidney disease requires individualized medical and nutritional guidance.

Recipe of the Week: Harvest Power Bowls with Lemon Herb Dressing

Naturally gluten-free, dairy-free and refined-sugar-free, with an easy vegan option.

Serves 4

Ingredients

For the bowls

* 1½ cups cooked quinoa
* 2 medium sweet potatoes, cubed
* 2 cups broccoli florets
* 1 red bell pepper, sliced
* 1 small red onion, sliced
* 1 can chickpeas, drained and rinsed
* 2 tbsp extra virgin olive oil
* 1 tsp smoked paprika
* 1 tsp garlic powder
* ½ tsp ground cumin
* Sea salt and black pepper
* 2 cups chopped kale or baby spinach
* ½ cup pumpkin seeds
* Fresh parsley

Choose your protein

* Chicken: 4 chicken breasts or thighs, sliced and seasoned with the same spices
* Vegan: Add an extra can of chickpeas or use baked organic tofu

Lemon Herb Dressing

* ¼ cup extra virgin olive oil
* Juice of 1 large lemon
* 1 tbsp apple cider vinegar
* 1 tsp Dijon mustard
* 1 small garlic clove, finely grated
* 1 tbsp chopped fresh parsley
* 1 tsp dried oregano
* Black pepper

Directions

1. Heat oven to 425°F (220°C).
2. Toss the sweet potato, broccoli, pepper, onion and chickpeas with olive oil, paprika, garlic, cumin, salt and pepper.
3. Roast for 25–30 minutes, tossing halfway through.
4. If using chicken, roast it alongside the vegetables until it reaches an internal temperature of 165°F (74°C).
5. Whisk together the dressing ingredients.
6. Build each bowl with quinoa, greens, roasted vegetables, chickpeas and your chosen protein.
7. Finish with pumpkin seeds, fresh parsley and lemon-herb dressing.

🌿 HERB OF THE WEEK: BLACK WALNUT
Juglans nigra

Black Walnut is a powerful North American medicinal tree with a long history of use for the digestive tract, skin and microbial balance.

🌿 Traditional Uses

The green outer hull is the part most commonly used medicinally and has traditionally been used for:

• Intestinal parasites and worms
• Fungal overgrowth
• Digestive complaints
• Supporting healthy intestinal balance
• Skin conditions when used externally
• Its astringent and antimicrobial properties

Black Walnut is particularly well known in herbal medicine as an anthelmintic — an herb traditionally used to help expel intestinal worms.

🔬 Plant Chemistry

Black Walnut contains several active plant compounds, including:

Juglone — a naphthoquinone associated with antimicrobial and antifungal activity.

Tannins — strongly astringent compounds that help tone tissues.

Flavonoids & polyphenols — plant compounds with antioxidant activity.

Interestingly, juglone also plays a role in the tree’s own defence system and can inhibit the growth of certain plants surrounding a Black Walnut tree.

🌳 Traditional Medicine

Black Walnut has a long history of use among Indigenous peoples of North America, with different parts of the tree used for food, dyes and medicinal preparations.

Later North American herbal traditions incorporated the hull into preparations for intestinal worms, digestive complaints and skin conditions.

🌱 Herbalist Note

Black Walnut isn’t an herb I think of as a gentle everyday tonic.

It’s a strong, targeted botanical.

I most often associate it with herbal protocols involving the intestinal environment, particularly where parasites, fungal imbalance or microbial overgrowth are part of the picture.

The plant part, preparation, dose and duration all matter when working with stronger herbs like Black Walnut.

Powerful plant. Powerful medicine. 🌿

For educational purposes only. Black Walnut is not appropriate for everyone, including during pregnancy, and may interact with medications or medical conditions. Work with a qualified practitioner when using therapeutic preparations.

🛒 Heart-Healthy Grocery List

PRODUCE
Leafy greens — spinach, kale, arugula
Broccoli & Brussels sprouts
Beets
Bell peppers
Tomatoes
Avocados
Sweet potatoes
Berries — blueberries, raspberries, strawberries
Apples & oranges
Pomegranate
Garlic & onions
Fresh herbs — parsley, cilantro, basil

PROTEINS:
Salmon
Sardines
Trout
Skinless chicken or turkey
Lentils
Chickpeas
Black beans
Tofu or tempeh

HEALTHY FATS:
Extra-virgin olive oil
Walnuts
Almonds
Pistachios
Ground flaxseed
Chia seeds
Pumpkin seeds

WHOLE GRAINS + FIBRE:
Oats
Barley
Quinoa
Brown or wild rice
Whole-grain bread
High-fibre wraps

PANTRY EXTRAS:
Low-sodium broth
No-salt-added canned beans
Canned salmon or sardines
Natural nut butter
Cocoa/cacao
Cinnamon
Turmeric
Black pepper

❤️ What are we trying to get more of?

Soluble fibre → supports healthy LDL cholesterol
Potassium + magnesium → important for normal vascular tone and blood-pressure regulation
Omega-3 fats → support cardiovascular health and can lower triglycerides
Polyphenols → found in berries, cocoa, olive oil, herbs and colourful plants
Unsaturated fats → replacing saturated fats with these can help improve cardiovascular risk factors

And one of the biggest shifts isn’t necessarily what you add — it’s making highly processed foods and processed meats.

Blood pressure deserves our attention before it becomes a diagnosis. 🫀🌿

Blood pressure naturally fluctuates with stress, sleep, movement, hydration, sodium and potassium intake, hormones and more.

One higher reading isn’t necessarily the concern — the pattern over time is what matters.

Consistently higher pressure means greater stress on blood vessel walls and increased workload on the cardiovascular system. And because high blood pressure often has no obvious symptoms, knowing your numbers matters.

🌿 Herbs can also be part of the bigger picture.

🌺 Hibiscus — rich in anthocyanins and studied for its potential to support healthy blood pressure.

🧄 Garlic — certain preparations have shown modest blood-pressure reductions in clinical studies.

🌿 Hawthorn — traditionally used for cardiovascular support and rich in flavonoids and procyanidins.

But herbs aren’t a replacement for investigating why blood pressure is rising — or for appropriate medical care.

Know your numbers. Watch the trend. Support your cardiovascular health early.

Prevention doesn’t have to start with a diagnosis. 🌿

Educational purposes only. Herbs may interact with cardiovascular medications; seek individualized guidance when appropriate.

We are on route from Florida to Kentucky so this weeks recipe felt like the perfect time for some Southern inspiration. Perfect recipe for those with dietary restrictions or just want a healthier version. Vegan option below. I could only fit the chicken recipe in this post so if you want the succotash, greens and gluten free cornbread, comment MORE and I’ll DM it to you!

Peach BBQ Chicken with Summer Succotash, Braised Greens & GF Skillet Cornbread

Serves 4 | Gluten-Free | Dairy-Free | Vegan Option

Peach BBQ Chicken

Ingredients

* 4 boneless, skinless chicken breasts
* 1 tbsp olive oil
* Salt and black pepper

Peach BBQ Sauce

* 2 ripe peaches, peeled if desired and diced
* ⅓ cup tomato paste
* ¼ cup orange juice
* 2 tbsp apple cider vinegar
* 2 tbsp maple syrup or honey
* 1 tbsp Dijon mustard
* 2 cloves garlic, minced
* ½ tsp smoked paprika
* ½ tsp onion powder
* ¼ tsp ground cumin
* Pinch cayenne, optional
* Salt and black pepper to taste

Vegan option: Substitute 1 block extra-firm tofu, pressed and cut into thick slabs.

Directions

1. Combine all peach BBQ sauce ingredients in a small saucepan. Bring to a gentle simmer and cook for 10–15 minutes, until the peaches are very soft.
2. Blend until mostly smooth. Taste and adjust with additional vinegar, maple syrup, salt or pepper as needed.
3. Lightly coat chicken with olive oil and season with salt and pepper.
4. Grill over medium-high heat for approximately 5–7 minutes per side, depending on thickness, until the chicken reaches an internal temperature of 165°F/74°C.
5. Brush generously with peach BBQ sauce during the final few minutes of cooking.
6. Serve with additional warm peach BBQ sauce.

For the tofu: Lightly oil and season the tofu. Grill or pan-sear until golden on both sides, then brush generously with peach BBQ sauce.

Comment MORE if you would like the succotash, green and gluten free cornbread recipe!