Though it has a long history of traditional use for a wide variety of health conditions, apple cider vinegar has remained under the radar in scientific research.

That’s begun to change, and recent studies have explored its effectiveness for weight loss, skin conditions, blood-sugar control, and more.

History of Apple Cider Vinegar

Vinegar first appeared as a food source about 7,000 years ago in Babylonia. It was derived from dates and used as a preservative.

ACV was used extensively in ancient Greece. It was often mixed with honey and prescribed as a treatment for coughs and colds, among other maladies.

It also has a long history of medicinal use in Africa and in Traditional Chinese Medicine.

Benefits of Apple Cider Vinegar

• As an Antimicrobial

  Research has shown that ACV has strong antimicrobial properties.

  Tests support its effectiveness against:

  • Escherichia coli (E. coli)
  • Staphylococcus aureus bacteria (Staph infections)
  • Candida albicans fungi

  All three are major causes of infections in humans.

• For Eczema

  ACV has a cooling and toning effect on eczema.

  It works best diluted in water or green tea but should not be used on open cuts (it will burn).

  Try adding a half cup to a lukewarm bath and soaking in it.

• For Acid Reflux / Heartburn

  A spoonful of ACV can help ease acid reflux or heartburn.

  Don’t overdo it: ACV has a high acid profile, and can cause an stomach upset.

• For Hair Care

  You can tame frizzy hair with a rinse made from equal parts ACV and water.

  Rinse the hair with the mixture after shampooing.

Precautions

A typical daily dose is less than 2 tablespoons.

Check with your healthcare practitioner before adding it to your regimen.

• Potassium Deficiency

  Ingesting too much ACV may cause a reduction in potassium levels.

• Dental Health

  Because of its high acidity, ACV can also erode tooth enamel if overused.

• With Medications

  ACV might affect the work of certain medications, including insulin.

Simple to make, a homemade dressing comes together about as quickly as it takes to get a bottled one from the cabinet and open it.

The simplest salad dressing to make is the oil-and-vinegar blend known as vinaigrette. When selecting the oil for homemade vinaigrette, choose extra virgin for the most flavor and health benefits. Olive oils labeled “pure,” “light,” and “extra light” have been refined and have less aroma and flavor than extra-virgin varieties.

For something special, consider nut oils such as walnut, macadamia, or hazelnut. Unique in flavor, they add an unparalleled nuttiness to salads of all types, but particularly those containing roasted vegetables such as squash, pumpkin, and sweet potato. Be sure to store nut oils in the fridge to prevent them from going rancid.

When making an Asian-inspired salad, try sesame oil. It’s made from roasted and crushed white sesame seeds. Remember, a little goes a long way with this highly flavored oil.

For a punch of flavor and some bright acidity, oil needs to be paired with vinegar when making a vinaigrette. Some varieties that work well include balsamic vinegar, apple cider vinegar, sherry vinegar, white or red wine vinegar, and rice vinegar.

Avoid overdressing a salad. This drowns out the flavors of the other ingredients. Pour on about half as much dressing as you think you need, and then toss the salad. Add more dressing if necessary.

Making Salad Dressing

Once you’ve selected an oil and vinegar combination:

1. Whisk the oil and vinegar together in a 3-parts oil to 1-part vinegar ratio.
2. Season with salt and pepper, and taste.
3. Add more vinegar and/or oil to your liking.

Branching Out

• Consider a Sweetener

  To balance out the sweet and sour in a vinaigrette, you may need to add a small amount of sweetener. Natural sweeteners work best, and they add their own intriguing flavors. Maple syrup, honey, and agave syrup are good choices to help balance vinegar’s acidity. Use sweeteners sparingly in homemade dressings.

  Remember, slices of fresh fruit and chopped dried fruit also contribute sweetness when added to a salad.

• Try Using Mustard

  A dollop of mustard whisked into a vinaigrette helps emulsify the dressing and adds a punch of flavor. Consider whole-grain, Dijon, American, and honey mustard varieties. Start with a teaspoon or two. Taste and add more as needed.

• Add Herbs for Color and Flavor

  Fresh herbs add bright pops of color to vinaigrettes. Try dill, tarragon, basil, flat-leaf parsley, mint, or cilantro.

  Mince the fresh herb finely and whisk it in, or blend it into the vinaigrette using a high-speed blender or food processor for a creamier dressing.

  For additional flavor, add grated lemon, lime, or orange zest. Minced garlic and shallots also make excellent additions to vinaigrettes.

• Think Ahead: Make Extra

  When making a vinaigrette, double the amount needed so there’s always extra ready in the fridge.

Storage

Keep leftovers in a glass jar stored in the refrigerator. For convenience, use a lidded screw-top jar so the vinaigrette can be shaken directly in the jar before adding to the salad.

If the vinaigrette’s oil solidifies upon refrigeration, simply let the dressing come to room temperature before use. Or, to speed things up, place the covered jar in some hot water to help melt the oil.

Homemade floral toners are gentle cleansers for the skin that will clean and shrink pores and can also help redress natural pH levels for certain skin types.

How to Use Skin Toner

Toner should be applied to the skin—using cotton wool or by spritzing directly onto skin—after you’ve washed your face and before moisturizing.

DIY Toner Recipes

Floral Water Toner

To make this gentle skin freshener that’s good for oily skin:

1. Put 5 tablespoons rose petals, 4 tablespoons sage leaves, 3 tablespoons raspberry leaves, and 2 tablespoons rosemary leaves into a jar without a metal lid and add 200ml (7 fl oz) hot apple cider vinegar.
2. Seal the jar and let steep for 2 weeks, shaking daily.
3. Strain into a bowl and add 150 ml (5 fl oz) rosewater (see below), then transfer to a separate jar without a metal lid. Store in a dark, cool place or the fridge for up to 7 days.

Cucumber & Green Tea Toner

1. Combine equal quantities of cucumber juice and green tea (which you can make from the leaves of the tea camellia) with 1 tablespoon of vodka. Store in the fridge for up to 3 days.

Simple Rosewater

The simplest way to make rosewater is to:

1. Put the petals from 3 or 4 homegrown roses (or roses from a reputable and organic source) in a small saucepan, add 300 ml (10 fl oz) distilled water, and bring to a boil.
2. Immediately reduce the heat and simmer for 30 minutes or until the petals have lost their color.
3. Strain the mixture and store the rosewater in a sealed jar. Store in a cool place or the fridge for up to 7 days. If the water becomes cloudy or the aroma changes, throw it away and make a fresh batch.

There are several different types of preparations that combine honey and herbs in a synergistic way. Some herbs are better in certain preparations in order to optimally deliver their therapeutic properties.

Herbal Preparations with Honey

• Honey Electuaries

  Electuaries are mixtures of raw honey with anything intended to promote healthy balance or benefit in the body. In modern times, this process has been used in veterinary medicine, particularly with horses, but it has a long history with humans as well.

  The electuary is mixed using raw honey and dried or fresh plant material as a base to which many other healing aids may be added. Electuaries are eaten by the teaspoonful and are intended to be delicious, making often bitter or unpalatable herbs more agreeable to use in daily life.

• Honey Infusions

  Infusions are created by adding fresh herbs or spices to raw honey and allowing them to steep. There is no heat added in the process. Instead, infusions are stirred regularly and may be kept in sunlight for at least two weeks and up to six weeks to allow the flavor and the benefit of the plant to be transferred into the honey. At the end of this period, the herbs or spices are strained out. The enhanced honey is then left to be eaten on its own or added into recipes.

• Honey Tinctures

  Tincturing is a similar process to infusion but with the addition of alcohol or vinegar to the honey, herbs, and spices. No heat is applied. The mixture sits and is blended by frequent stirring over the course of four to six weeks. When time is up, the tincture is strained, the herbs are composted, and the resulting liquid is used in 30- to 60-drop amounts (dosage varies by herb).

• Honey Pian

  Pian is a Chinese word for “slices,” which is how pills were originally made. To make these pills, powdered herbs or spices are combined with raw honey to form a dough. The dough is sliced into small bits and rolled to the size and shape of a pea. They are eaten fresh or dried.

• Honey Fermentation

  Fermenting is the process of allowing the natural yeasts in honey to eat away at the sugar content and produce various levels of alcohol and probiotics. Fermented honeys can be amplified by adding healthful herbs, spices, or symbiotic organisms such as Jun. The resulting beverage or food is eaten and enjoyed to improve digestive health.

• Honey Oxymel

  An oxymel is a blend of honey and vinegar, enhanced with an herb or herbs for the purpose of healing the body. The blend has been used throughout history as a vehicle for delivering herbs that some find unpleasant on their own. They can be enjoyed by the glass or blended into other recipes.

  Making Oxymels

  The word oxymel comes from the Latin oxymeli meaning “acid and honey.” Apple cider vinegar is a well-known ingredient for making an oxymel, but there is room for experimentation, like using kombucha.

  Today, oxymels are popular drinks for health, like the common apple cider vinegar–honey-cayenne-lemon mixture, and even as cocktails with a sweet-and-sour punch and often a savory herbal flavor infused throughout.

  The Fast Way to Make an Oxymel

  1. Start with [q:1/2] cup to a half-pint jar of your favorite herbal-infused honey. Add  to [q:1/2] cup apple cider vinegar. Stir.
  2. Enjoy your oxymel with a bit of sparkling water or store it to enjoy by the spoonful. To make a refreshing drink, add [q:1/4] cup oxymel to [q:1/4]  cup sparkling water or adjust to your taste. If you are storing this oxymel, be sure to use a plastic lid for your canning jar. Vinegar will corrode a metal lid.

Keeping Fleas Under Control

• Comb Regularly

  Whenever fleas are a problem, combing with a flea comb removes shedding hair along with these parasites and their eggs.

• Spray with Neem

  Try spraying your pet and his bedding with natural products containing neem (gentle to pets but toxic to parasites) to prevent infestation. In addition to fleas, neem can help keep your dog free from ticks, lice, mites, flies, and mosquitoes.

• ACV and Warm Water

  Another natural flea preventive is a homemade spray made of 50 percent apple cider vinegar and 50 percent warm water. For best results, use unfiltered, organic apple cider vinegar that has not been pasteurized.

  Fill a spray bottle with the solution and spray on your pet’s fur daily. Pay special attention to the base of the tail and behind the ears.

• Herbal Shampoos

  A gentle herbal shampoo that helps repel fleas will contain ingredients such as:

  • bergamot
  • citronella
  • eucalyptus
  • geranium
  • juniper
  • lavender
  • neem
  • pine cedar
  • rosemary

Repel Mosquitoes & More

Diluted essential oils of peppermint and lavender are great for repelling insects.

Usage

First, apply oils to a small area of your pet’s skin to watch for negative reactions. Eucalyptus, lavender, rosemary, rose geranium, or citronella essential oil can also be applied to a heavy-duty woven nylon collar or a bandana.

Use an eyedropper to put one drop of 100 percent pure essential oil on the collar each week. If your dog seems to tolerate the smell, you can try two drops per week.

Precautions

Common sense precautions include always diluting essential oils in a carrier oil (such as grape seed or jojoba) before using them topically.

Do not use these collars on cats, as most essential oils are toxic to them.

Pregnant women should also avoid using undiluted essential oils.

How to Treat a Honeybee Sting

1. Honeybees leaves their stingers behind. Gently flick the stinger away or remove it with tweezers.
2. Rinse the sting with cider vinegar or strongly brewed chamomile tea.
3. A drop of full-strength or diluted essential oil of chamomile or tea tree oil can be safely applied to a bite or sting on most adult dogs as long as you avoid the eye area.

Precautions

Do not use this disinfecting treatment on cats, very small dogs, or young puppies.