Butter is good. Herb and garlic butter is excellent. Herb and garlic butter-infused steamed vegetables or liberally spread on organic sourdough is magnificent.
Inspired by an upcoming holistic nutrition workshop at Pacific Rim College hosted by butter loving, traditional foods advocate Sally Fallon on January 20-21, here is a simple, delicious, and nutritious recipe to enhance your butter with rosemary, sage, and raw garlic. The health benefits of butter are plentiful, especially when it is sourced from happy grass-fed cows! As explained by Sally Fallon, butter contains butyric acid, a fatty acid that is easily absorbed directly from the small intestine to the liver, where it becomes a quick source of energy. Butter is packed with vitamin A, a powerful antioxidant required for maintaining eyesight, healthy skin, and optimal immune function. Butter also contains cholesterol, which is essential for the production of various hormones and vitamin D in the body. This is a stable fat that can be used at high heat so feel free to use this herbal butter in warm dishes. The herbs will release tantalizing aromas when heated.
The herbs chosen for this recipe can be obtained from a local grower or a garden nearby. You can use fresh or dried herbs but fresh are recommended as they contain higher amounts of essential oils, and thus are more aromatic and flavourful. Each herb provides unique health benefits that are enhanced when delivered in the delicious vehicle of butter. Here are some medicinal uses for the chosen three:
Rosemary Rosmarinus officinalis
- Increases blood flow to the brain to improve mental clarity and memory
- Nervous system relaxant
- Soothing for digestion
Sage Salvia officinalis
- Combats colds, coughs, infections of the throat and mouth
- Antioxidant, anti-inflammatory
Garlic Allium sativum
- Balances blood sugar levels
- Anti-microbial, anti-fungal
- Indicated for chest infections, colds, flu
- ½ cup organic butter at room temperature (grass-fed if possible)
- 1 tbs finely chopped fresh rosemary or 1.5 tsp dried rosemary
- 1 tbs finely chopped fresh sage or 1.5 tsp dried sage
- 2 cloves minced garlic
- ½ tsp ground salt or to taste (omit if using salted butter)
- 1 sheet of wax or parchment paper
1. Using a fork combine the chopped herbs, garlic, and salt with room temperature
butter until completely incorporated.
2. Put mixture into the centre of a sheet of wax paper, fold the paper over, and roll into
a log. Twist the ends of the paper to secure and place it in the fridge to firm up.
3. Serve! This butter can be used on steamed vegetables, baked with squash, tossed in
pasta, or spread on your favourite bread. The butter will last approximately 1 week
in the fridge.
Fallon, S. (2001). Nourishing traditions: the cookbook that challenges politically correct
nutrition and the diet dictocrats. Washington, DC: NewTrends Publishing, Inc.
Haas, E. M., & Levin, B. (2006). Staying healthy with nutrition: the complete guide to diet and
nutritional medicine. Berkeley, CA: Celestial Arts.
Marciano, Marisa. The Naturopathic Herbalist. Retrieved January 06, 2018, from
Udo, Erasmus. (1993). Fats that Heal Fats hat Kill. Summertown, TN: Alive Books.
Photography and text by Liza Couse, enrolled in the Diploma of Phytotherapy program.