Your Winter Herbal Remedy Shopping List ~ some ideas for you!

I am often asked about "getting ready for winter" ideas. I do live in Toronto, Canada, after all and our winters can be long, cold + dark!  Yikes.. Just thinking about it makes me want to make soup!! In any case.. for sure it comes each year and the best thing we can do to prepare for a healthy winter may just include some warming foods and highly nutrient dense foods that are filled with the power of plant medicine!! So what IS a winter herbal remedy ?

I don't think that this is an 'official category" of herbs.. but I do have a few specific herbs who are definite assets and very well-used throughout the year and especially in the fall and winter months. I promised recently to put these together in one place for you -- and here they are..

I'm not suggesting that you need all of these 'on hand' but I would suggest that you take mental stock of the types of issues which typically arise for you and your family during the winter months ~ and perhaps begin to prepare NOW for getting some remedies ready so that you aren't sick and looking for support.... Why stock up with drug store 'over the counter' chemical laden remedies when you can have these "kitchen medicine" ideas ready and hopefully made into concoctions that will serve you well.

In my herbal practice, I encourage clients to experiment with warming foods over the winter months to increase digestive fire and as a vehicle for fueling the body with a wide variety of immune-enhancing foods. With this in mind, I hope that you'll enjoy these ideas. The complete "shopping list" is at the bottom of the post.

Ideas for an "Immune Supportive Winter Herbal Remedy"

Fire Cider is an easy tonic to make and very supportive.  Why not get the ingredients together and get it started this week?
If  you haven't heard of it yet, I've written about it for years, and have been making it since 1997.
It's a super idea to take this starting asap... but you need to make it first.. so here's the recipe:

For a printable version: Here's a post called :  Fire Cider 101

Fire Cider

½ cup Horseradish, grated fresh
½ cup or more Garlic, chopped
½ cup or more Onions, chopped ¼ cup or more Ginger root, chopped or grated
3-4  Cayenne pepper, * fresh, chopped or
3-4 tablespoon Cayenne powder*

Apple Cider vinegar, raw organic when possible ~ enough to cover the
herbs in the jar by at least 3 inches
Raw honey (local if possible)

Note:

Wear gloves if chopping by hand. I usually do this but sometimes
I use a food processor. Sometimes I want the herbs to be finely chopped
When I have plans to use the herbs afterwards. (in recipes!)

Additions: Over the years, I’ve added lots of other herbal helpers to the mix.
Elderberries, Rosehips, Hibiscus, Berries, Oregano, Thyme, Sage, Rosemary, Hyssop,
Citrus fruit slices, Grated Turmeric, Chopped Galangal. That’s the magic of herbal medicine. The heavy hitters in the original recipe, shared with me by my mentor Rosemary Gladstar, make a perfectly amazing remedy. In time, herbalists almost always
add their own ‘spin’ on a recipe based on the gifts from their gardens or possibly a new
herb in the apothecary or kitchen!

Here’s what to do:
Grate + chop the ingredients
Place in a glass jar^ and cover all the ingredients with the vinegar.
Cap with a good fitting lid.

Let the mixture sit for 4 weeks, in a warm place.
Shake the jar every day if possible. This helps the herbs to macerate well
which helps to create a wonderful medicine!
After 4 weeks have passed, strain out the herbs and reserve the liquid.
(Compost the herbs or, if you have plans for the herbs, seal in a container, but plan
  to use within a day or so.)
Warm the honey and add it to the infused vinegar.
(The amount of honey added at this point is ‘to your taste’.  The desired result is a
spicy, pungent + somewhat sweet concoction! Sometimes I add very little honey
by ratio.. Sometimes I don’t add the honey at all and simply use the Fire Cider
as an infused vinegar for soups, stews or sauces.
For a general tonic, I do like a little sweetness. It’s a matter of taste!)

*  Use cayenne or any pepper with a kick. Use what you have or what is available.
I’ve used Jalapenos, Habaneros, or my homegrown Lemon Drop peppers ~ anything
having a good heat is preferred.

^ For this recipe (which is really more of a guideline for you) we would use a ½ gallon jar.
Normally, I make my Fire Cider in a 4 litre jar (about a gallon in size).

If you chop the ingredients into fairly small pieces, after you have drained the vinegar from the
concoction, the remaining herbs can make a delicious “next recipe” ~~ I have a few ideas here.

 This book is a treasured part of my home library!

Here’s the link to the fabulous FIRE CIDER book written by Rosemary Gladstar +
Her community!      https://amzn.to/3N4a48e

The ingredients in Fire Cider ?  These really form the backbone of many herbal kitchen concoctions which can serve to support + nourish during these months!
In fact, I've come to affectionately refer to these first remedies as "Carol's pack of healers".

Garlic:
It's an immune stimulant as well as being an incredible support for many body systems. There are many garlic recipes here at SB and here's
the list of garlic attributes for your reference.  We can make so many supportive herbal remedies from this ONE herb!! Most important is to find a good source
and store it well so it keeps over the winter. Buy garlic from local producers when at all possible. Is there a farmers' market in your 'hood'? AVOID garlic cultivated in China.
We recently did a very deep dive into 'all things garlic' in my HerbGals discussion group and found dozens of ideas for incorporating this wonderful plant ally into our 'every day'.
Ideally, we ensure that some of the garlic is eaten raw or barely cooked to retain all of the healing powers!  I just pickled some cloves and they will be ready in the next month ~ very tasty
and the garlic is still raw so will give me the best medicine!  Here's the recipe for pickled garlic ~ I made the version with straight apple cider vinegar! Just hit the search bar and
type in 'garlic' and there are several posts with more recipes for you!

 

Ginger:
Ginger is another wonderful warming herb which can raise immunity and nourish the body in so many ways. Ginger root can ~ at the same time, soothe our nerves AND energize us! I use it in herbal formulae to help move the medicine throughout the body faster (circulatory stimulant properties). Ginger also helps us to release toxins and can be both 'building' and detoxifying! Se this post for  more about glorious ginger's attributes 

We can make so many healing concoctions with fresh ginger root. Try to purchase an organic root when possible. I have found a few stores which sell organic roots from Peru and Argentina. If not organic, try to avoid any/all ginger grown in China. It's possible, to grow your own, but that's another conversation! Just look for a healthy root, not shriveled but roots which are firm. Check out the fragrance. Fresh ginger smells "fresh" !
Ginger Tea is probably the most basic remedy -- and SO effective. Forget the powders and 'insta-packs' of ginger beverages.  Pick good quality ginger root and you can make a delightful tea in a very short time! Here's how to make Ginger tea. . it's hardly a recipe..  Also Ginger syrup is easy to make and wonderful to have on hand. Infuse ginger root in raw honey for an effective remedy.

Here's a favourite that does take a few minutes and additional ingredients but it packs an immune-stimulating punch and stores for a week in the fridge!

 

Jazzed UP Ginger Juice

You will need 2 lbs( approximately) fresh ginger root. Juice it if you can or use a blender. I am blessed to have a VitaMix so I use that.
For a printable version of this recipe, check out this post

Here's the recipe:
4 oz fresh ginger juice
1 tablespoon raw honey
¼ fresh lime (juice)
⅛ teaspoon cayenne powder
6 oz good quality room temperature water

Combine the ingredients in a glass canning jar with a good lid.
Mix well.
Sip throughout the day.
Repeat!

 

Onions:

Onions are loaded with plant chemicals including flavonoids, which have both an antioxidant and anti-inflammatory effect. Onions are anti-bacterial in nature.
They bring a wonderful sweetness to any concoction and whether in combination or flying 'solo', onions are indeed a powerful winter remedy! Onions contain a high amount of 'prebiotics' and fiber as well. In the body, this helps improve gut health by aiding in digestion, strengthening the immune system, and lowering inflammation. Onions can improve circulation and help to break up congestion. They are thought to help with thinning thick mucous in the body.

I learned of a remedy in the 90s when studying with Rosemary Gladstar on Sage Mountain in Vermont, that is SO simple yet so powerful and it's easy to pull together. I have used it 1001 times and I always have onions in the house.. just in case!   The healing powers of these ingredients should not be underestimated!

The original recipe does have Curry as the 3rd ingredient but it can be left out if not available (or if curry isn't your thing) The turmeric in the mild Curry that I use, offers additional healing components. Substitute with another herb or herbal blend that you find delicious. This remedy is actually quite tasty, and if you can get past the idea of sitting down to a bowl of sautéed onions, do try it. I make it from time to time over the winter months, as a preventative 'immune booster' as a side dish too.  Here's a printable version of this recipe.

Onions + Garlic Immune Booster

Slice onions and saute in a small amount of olive oil or coconut oil.
Peel garlic and chop. Add ½ the garlic to the onions when they are translucent.
Toss lightly and stir frequently to avoid burning the garlic.
Add the Curry powder* and stir. Add the remaining garlic.
Allow the garlic to heat through and remove the pan from the heat.

This concoction is best eaten warm. The onions are sweet, garlic pungent and the curry flavourful.

This dish, along with a warm bath, perhaps some ginger tea or sage infusion, and a kick-ass immune boost tincture ? YES please!!

We can make an easy remedy with raw honey and onions!

Onion + Honey Cough Syrup

1 cup onion (chopped)
½ - 1 cup raw honey

There are 2 ways to make this syrup.
The simplest is often what I do, personally.
Chop the onion (s) and place in a glass jar.
Top with raw honey. Use a wooden spoon or chopstick to move the onions around to make sure they are covered
by the honey and to get rid of any 'air pockets.'
Make sure that the onions are totally submerged in the honey. Place a lid on the jar. Date and label.
Shake a few times a day for a few days. It's ready.  I leave the onions in the jar and occasionally top up the honey.
The mixture becomes thinner but should still be syrupy.. This is a good cough syrup to have on hand for winter!

Another way to make this remedy, if you don't want to wait a few days?
Chop the onions and place in a stainless steel or glass pot. Add the honey and place on very low heat.
Stir constantly and ensure that the honey is only slightly warm. We don't want to destroy the healing properties of raw honey by over-heating it.
Pour the entire concoction into a glass jar or strain out the onions if you prefer to NOT have the onions in the finished product.
Some folks with smaller children may prefer NO onions in the product or that may be your own preference. Either way..
After about 30 minutes of low and slow and lots of stirring.. it's ready.. so either strain or just pour into the jar.. Label and date..

 

HorseRadish

Choose firm crisp roots: it looks somewhat like  an enthusiastic parsnip! It can keep in the fridge for a month -- although mine never last that long. It offers no initial impression until grated, and then, look out! The mustard oils in horseradish are released when grated yet will dissipate in about 30 minutes. My favourite tool in the kitchen is a microplane when it comes to horseradish. This sturdy, but very fine grating device makes it easy to add a quick “hit” of heat and pungent goodness to a wide variety of dishes.

Among many other attributes, horseradish is anti-bacterial, strongly antibiotic and an expectorant! It sure can help to clear up/out the sinuses too. I didn't grow up with a love of this root. On the contrary, it was avoided at Sunday dinners, but somehow.. as we do, tastes change.. and I am now a big fan (happily!) It delivers a poignant, pungent punch of flavour + heat + healing power! For more information, see this post.

It's a part of all of my Fire Cider projects, and I always add it to my healing soups in the fall and winter. I infuse it in honey. I make a 2 super delicious condiments with it, one using beets, and one, without, which are always a hit. We CAN and should eat our medicine. The habits and choices we make each day, support and continue to boost our immune system function!  This recipe is easy, has its origins in Poland, and I hope you'll try this one in addition to finding and buying the fresh root for use all winter long!! Here's the link to these recipes. This link contains a printable version of the condiment with the beets too!

 

CHRZAN  (pronounced “Kuh-shan”)  aka Polish "horseradish"

½ pound fresh horseradish root, peeled and grated
¼ cup white wine vinegar  (or apple cider vinegar)
¼  teaspoon each sea salt and fresh pepper (to taste)
2   teaspoons fresh lemon juice
1 tablespoon dermerara sugar (optional)

Combine all ingredients and store, covered in the fridge. It should be enjoyed within 2 weeks.
I have made a huge batch by using 2 pounds of roots and adapting the recipe above accordingly.
The original recipe has sugar. I rarely use it personally, but wanted to include it for accuracy. Leave it out if it's not of interest.

 

 

Chilis (or Chilies or Chiles aka hot peppers)

These fiery fruits have a long tradition in the herbal world and a very long list of healing attributes. They offers a stimulating jolt to formulas with a definite warming affect and so are used in a small quantity, normally. I have had a long love affair with the idea of learning to tolerate more heat from our Capsicum family members. I have come to believe in these powerful plant allies to ward off all sort of seasonal viruses. I add Capsicum family members to my healing soups in wintertime and all year long for an extra kick. Here's a favourite soup recipe in this 'healing soup recipe' post.
Cayenne and many of the 'capsicum family' members are analgesic, anti-bacterial, anti-spasmodic, anti-inflammatory and lymphatic (the category of herbs which totally support immune function!). For lots more about 'cayenne' and the capsicum family healthy attributes, check out this post.

Why not add a little extra heat to your soups and stews or stir-fries? Just a little 'kick' in your meals, over time, really does contribute to supporting your overall well-being if you can tolerate it. I realize that many young children may not want 'any' spice at all in their meals, and that's fine.. This advice is more for adults typically.  Sprinkle some 'hot pepper flakes' or add a small 'hit' of a chili into whatever you're cooking (if it is appropriate)

 

Hot Chili Oil

Spice things up! Use this piquant concoction to elevate a sauces, stews, stir fries etc.
There are variations on this idea, of course. We can change up the type of chili used.
I've made this with fresh and dry capsicum herbs. I tend to use dried chilis when making oil infusions.
If planning to gift to friends, I strain garlic and chilis out of the mixture. Label and date your concoction!!

1 tablespoon garlic, minced
1 tablespoon hot pepper flakes (or your choice of chili, finely chopped)
1 cup olive oil

Since I am talking about using herbs as a daily dose of medicine through choosing meals with which we can add in these healing herbs, it's a great idea to make up some
supportive tasty treats .. herbal condiments, actually, which can be added to meals and every day, add up to become powerful anti-viral supports..

For example, why not make some 'Jerk Paste', borrowing from the piquant island culture of Jamaica? Here's a link to a delicious Jerk Paste which is filled with healing components! I am sure that you can add some ideas of your own and maybe this is already the way you cook.  In any case, it's not always about the 'heat'.. These other herbs are all building blocks of the same healthy foundation for feeling our best moving into winter. If 'capsicum' family herbs are NOT an option, that's fine.  I used to be the 'proverbial lightweight' unable to manage ANY heat at all, but little by little, over many years, I have increased my tolerance to be able to enjoy a 'medium' level of heat now.

In addition to these 5 superStars, there are a few more for our list!  Anyone who has worked with me over the last 20 years, may know about my passion for SAGE in the fall and winter months. If a sore throat is an initial 'tell-tale' symptom for you to indicate a possible invader and looming cold, then make sure you have harvested sage from your garden or have access to some or can maybe try to grow some over the winter in a pot. Otherwise, in a pinch, I can't count the number of times I've sent a friend or colleague or client to the local grocery store to the produce department to purchase a bunch or 2 of sage to make sure it's on hand when needed!

 

Sage
This is my "go to remedy" for a sore throat. My gardens always embrace a few sage plants. A hardy perennial, it's easy to grow. Most supermarkets sell fresh herb bundles so purchase it there if you aren't growing it.  It makes an excellent gargle, as well as warming, soothing drink, which can also calm a fever. It is known as a diaphoretic herb, which means it sends energy and healing aspects from inner to outer layers of the body; promotes elimination of fluids. In the case of colds or flu, it helps you to expectorate and sweat out the toxins when enjoyed as a hot tea.

One should drink 3-4 cups a day to gain full benefit. it's a simple process to make the tea but in case you'd like a guideline, if this is new to you, just check out this Sage Tea link.
Sage has been my favourite remedy for 20+ years and it rarely fails to work! Start drinking (and gargling with) Sage tea at the 1st sign of a sore throat ~ I can make no claims of course, but it is quite the amazing 'eye-opening' herb. For more about the benefits of this special herb which is so much more than the next turkey stuffing ingredients, check out this article all about sage medicine.

 

 

Thyme

Can be very effective in cold/flu treatments.  Thyme tea can help to expel phlegm from the lungs so it is used in cases of chest infections. Thyme can also be very helpful in cases of bronchitis, asthma, whooping cough, sore throats, croup or even laryngitis. Thyme tea can also be made and strained to add to a hot 'tub' to relieve flu body aches or can be easily
made into a 'steam' on the stove to help to clear airways, blocked due to sinus or bronchial conditions. Check for more info or to learn about decongestant steams here.

Thyme is antibacterial, anti-fungal and anti-spasmodic, as well as being highly anti-oxidant.  It's a phenomenal expectorant to ease and heal coughs, bronchitis, and chest colds. It can be very helpful with asthma and related symptoms. Thyme gives us what we need, when it comes to expectorant action and is my 'GO TO' in so many cases.
Add more fresh thyme to  your meals by tossing it into soups, salads, guacamole, vegetables, potatoes, grain dishes. I love fresh thyme (or dried) with mushrooms. Here's an article with 2 recipes for enjoying thyme + mushrooms.

How do you use it  in your meals?

Thyme Tea with Lemon
Here's a simple but delicious way to enjoy thyme in a cup!

For 1 cup:
Thyme: 1 Tbs fresh or 1 teaspoon dried
1 cup good quality water
1 lemon, organic if possible, (wedge)
raw honey to sweeten, if desired

Directions:
Bring water to boil.
Add the thyme leaves
Let steep for 10-12 minutes.
Strain the tea and save the thyme for another 'round'
Squeeze lemon wedge into the tea
Add honey if using.

 

Rosemary

Rosemary is a delightful herb and has antimicrobial, anti-fungal and expectorant qualities (to name a few). It's also an important circulatory stimulant which can help us move
the healing medicine throughout the body. I use it in apothecary work, as I was taught, to 'potentize' or 'boost' a formula to encourage the healing elements of the herbal medicine
to travel to the periphery of the body ~ to ensure that the medicine can find it's way 'out into the body'.
As a kitchen culinary medicine, I use it often in my cooking, in meals of all sorts. It offers an aromatic scent, makes a great 'rub' with other herbs for a roast or as
a finishing salt for general use.

Rosemary "Salt" Condiment

 

 

Oregano

Oregano is used in many different ways for medicinal purposes. It can be infused into oil, made into a tincture, extracted into
vinegar, or used as a tea. The tea also makes a good foot bath and respiratory steam.
Oregano in a steam bath helps clear both the sinuses and the lungs. It makes it an effective treatment for colds, allergies,
asthma, and bronchitis. Oregano leaves are wonderful for people who have a tendency to feel cold and damp. They are also great for the short term for anyone who has acute cold and damp symptoms.

Oregano leaves can helpful with cold and stagnant acute conditions associated with a cold or the flu (influenza). We can make a tea or herbal steam, and use it to help break up
congestion in the sinuses and lungs. When feeling chilled due to a fever, oregano tea or a bath made with oregano tea can support the fever process by helping the body to heat up.

Use this tea to help relieve the pain of a sore throat.

Oregano Tea

• 1 tablespoon of finely crumbled oregano leaves (dried)
• 12 ounces of just-boiled water
• Honey (or other sweetener) to taste
  Crumble the oregano leaves by rubbing them between your palms or even pulsing them in a spice grinder. This helps to increase the potency of the tea.

Steep the dried oregano leaves in the hot water, covered, for 3-5 minutes.
Covering this is really important as it will keep more of the volatile oils and flavour within the tea.
Strain. Add honey and drink while warm. Sip throughout the day, warm. Just put into a thermos.

Re Oregano Oil, a note from Rosalee de la Foret ~ which echoes my 'view'.

"I most often reach for whole herb medicines because they are safer and often even more effective than highly refined essential oils.
Please be cautious when choosing to use oil of oregano. You especially need to pay attention to how much you take and how often or long you take it.
If you are trying to use pure oregano essential oil for internal dosing, or even externally,  please work with an experienced practitioner
who can show you the appropriate way to dilute the essential oil so as not to burn or damage your mucus membranes."

 

Elder

Both the flowers and the berries of Elder are used in traditional herbal medicine. I use both in an immune-boosting tonic, "Flu Fighter".  Elder medicine is very effective for preventing and treating upper respiratory infections, and can help to improve sinus drainage + decrease nasal congestion. Herbalists use in in the treat of bronchitis, coughs and asthma, as well as viral respiratory infections.

Elderberries are highly antioxidant and anti-viral and can be a big asset over the fall and winter months! Every autumn, I make a batch or 5 of elderberry syrup which is revered by
all who use it.  Here's that recipe from an article about Elderberry Syrup.

Elderflowers, made into a tea, can help to soothe high fevers. It can be administered on it's own but the classic recipe is to combine elderflowers with yarrow and peppermint.
to treat feverish adults and children. Here's some more info about using elderflowers in a tea for fevers.

 

 

 

 

BONUS:

Echinacea

Echinacea is a well-known immune stimulant. It's effective for any kind of infectious conditions. Echinacea can increase the number
and activity of white blood cells. It is best taken in fresh herb tincture form. At the first sign of a cold or flu, the key with echinacea is to start taking it right away.
Take it every 15-20 minutes at the beginning, in an attempt to attack the "virus" that is on the attack. This is called an 'acute dose' and consists of 5-8 droppers each time.
Acute protocol would normally last 5 hours and by then, possibly, the symptoms may have subsided.
If taken properly,  this powerful herb can actually "head off the virus + kill the virus in its tracks!" (pardon the visuals lol)
I use Echinacea in this acute situation and also as a preventative during cold + flu season. Take the fresh plant tincture a smaller dose,  2-3 x daily and take a break after a couple of weeks.
Resume the regimen after a week's pause. This pulsing action is thought to be a good thing, as we don't want to over-stimulate the body. Each person and situation varies of
course, so best to consult with your local health practitioner/herbalist.

 

So.. our choices really do make a difference in the big picture!! These ideas ~ can be added to whatever cuisine you are cooking and with every herb-infused bite,
you are adding "plant power" to your meals.

Try my healing soup recipe here.  This soup, made from all the ingredients above, I have made for the last 20+ years ~ is delicious and is always on hand in my home. So many of my meal choices over the winter, are packed with these
powerful plant allies!

 

Other NOT to be without ingredients:

Raw Honey ~ Look for raw honey at your local farmers' market or from a local beekeeper.
Raw honey is medicine in itself! Highly anti-bacterial. Raw honey still has nutrients that haven’t been filtered out through a pasteurization process.
This means it’s healthier to consume and make it a valuable addition to your diet. Honey contains small amounts of potassium, calcium, niacin,
riboflavin, magnesium, phosphorus, and zinc.
Why not use THE best honey you can find and use this magical nectar all year 'round? SO many fabulous herbal remedies start with raw honey!

Apple Cider Vinegar ~ Historically, apple cider vinegar has been used for a variety of different purposes, such as helping detoxify the liver, purifying blood, cleansing the lymph nodes and boosting immunity. As far back in time as ancient Greece, Hippocrates prescribed it mixed with a bit of honey to help treat coughs and colds! When possible, opt for raw, unfiltered and organic apple cider vinegar with the mother still intact as this type of apple cider vinegar provides the greatest impact.

Broth or Stock:|

There are many options. Probably the best one, nutritionally, is to make your own bone broth from chicken, turkey, or beef bones. I rarely make my own bone broth, and I want to change this, as
making broth traditionally is renowned as a highly nutritive food supplement. My friend, Dawn Gifford, has a good tutorial about making your own chicken broth, if you want to learn more, and
haven't made your own. There are 1001 examples on the internet but here's a great one over at Dawn's site "Small Footprint Family". It's here.

Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium, but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–

I will eventually get back to doing this for my family and yet, as always, we do what we can!
Just use the best quality broth or stock that you can find -- and have some on hand now for preparing for over the cold months!

 

 

These ideas will most definitely make a difference in your winter.

It's mostly "kitchen medicine" and it is powerful

The secret? Eat these wonderful anti-viral / anti-bacterial herbs which are also food.. as often as possible !