4 Easy Winter Herbal Remedies To Have On Hand

Everyone knows prevention is the best medicine. But it’s not exactly realistic to completely prevent illness during cold and flu season. So preparedness is the next best thing. That’s why I like to stock my little home apothecary with a few easy winter herbal remedies I know I’ll want before I feel a cold coming on.* 

Easy Winter Herbal Remedies To Make Before You Get Sick

Winter Wellness Tea

I reach for this herbal tea blend at the first sign of a cold coming on. Or if I’ve been around someone who is sick. Not only is it tasty, but it also helps lessen the severity of cold symptoms so I’m not quite as miserable. Plus, nothing is as comforting as something hot to sip on when you’re not feeling well.

I adapted this recipe from Healing Herbal Teas. It’s a great resource book I use often. But many of the recipes call for 8+ herbs, several of which I just don’t use regularly. So I simplified one of the recipes to come up with my own Winter Wellness Tea. Here’s what I included…

• Elderflowers are immunomodulating, have antiviral activity, and are helpful in upper respiratory infections and fevers. Elderflower is especially helpful when you feel restless and hot due to a fever because it helps move the heat out of the core of the body and into the limbs where it can be diffused. (1)
• Ginger helps warm the body, stimulates the flow of stuck mucus to relieve congested coughs and stuffy noses, helps relieve a sore throat, and has antimicrobial properties to help inhibit further infection. It also is a must-have when any sort of nausea is present. (1)
• Peppermint is also useful during fevers in helping release stuck heat in the body and helps relieve a number of digestive complaints. (1) It can also be helpful in relieving aches and headaches that often accompany the cold or flu. (2)
• Yarrow is a great herb for cooling high fevers and helping the body fight infection. (2)
• Cinnamon is a warming herb with antimicrobial properties that helps stimulate circulation throughout the body. (2) Plus, it’s delicious.

Winter Wellness Tea Blend

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Ingredients

  

• 1 part dried elderflower (cut and sifted)
• 1 part dried ginger root
• .5 part dried peppermint
• .5 part dried yarrow
• .5 part dried cinnamon (cut and sifted)

Instructions

 

• Use whatever measurement you like (grams, ounces, tablespoons, etc) to measure out the parts for the tea. Combine in a glass container with a tight-fitting lid.
• To brew, pour 1.5 cups of freshly boiled water over 1 tablespoon of tea. Let steep for 10-15 minutes. Strain and sweeten as desired.

Astragalus Ginger Bone Broth

I love to make my own chicken bone broth any time I roast a whole chicken. There’s a bag of veggie scraps in my freezer at all times. That way I’m ready to dump everything into a pot once I’ve got a chicken carcass ready to go. I use this basic chicken bone broth recipe and add a few tweaks to make it extra delicious and supportive for the winter months. 

First, I always add mushrooms. It gives the broth an extra depth of flavor that can’t be touched by the store-bought kind.

Then, I add in a 1-2” piece of fresh ginger, chopped to give it some extra warming, immune-stimulating benefits. I like to add plenty of fresh thyme because it’s antimicrobial and a go-to herb for upper respiratory support. 

I also add in astragalus, which has become one of the herbs I use most often (nearly daily) to help keep my immune system supported. 

Astragalus is a classic immunomodulator, which means it has a broad, positive influence on the immune system. It’s one of the best herbs to turn to regularly. It helps build a strong immune system so you’re less likely to catch every bug that comes your way. And it is particularly helpful when you’re recovering from a long-term illness to build your energy and immunity back up. (1)

Plus, astragalus doesn’t have a strong flavor. So you could add it to any of your favorite winter herbal remedies and recipes without altering the flavor.

I like to freeze my bone broth in pint jars because that’s the amount I need most often. Then I use it all winter long as a base for soups, as the cooking liquid for grains like rice and quinoa, or sipped straight if I’m feeling extra crummy. Even without the astragalus, bone broth is a winter must-have in my book. 

Spiced Elderberry Syrup/Elixir

I adapted my current go-to recipe from Mountain Rose Herbs, which is also where I get my elderberries (and most other herbs). But to make it extra delicious, I’ve added several classic mulling spices. I just can’t get enough of those spiced cozy vibes in the cold weather months. And why not make your “medicine” taste like a treat, right? Plus, all of those tasty spices add their own array of health benefits: they’re warming, antimicrobial, stimulate digestion, and anti-inflammatory. 

Elderberries are well-known to be helpful against upper respiratory infections and the flu virus. Studies have shown that people with flu-like symptoms recovered faster when taking elderberry syrup than those taking a placebo. (1) 

Elderberry syrup or elixir is best taken in small doses daily to give your immune system a little added defense. You can also take it at the first sign of illness to help your body fight it off faster. I like to take my daily elderberry elixir mixed with some sparkling water or stirred into a mug of hot water or ginger tea, depending on the situation. 

I’ve made this recipe as both a syrup and an elixir by adding a bit of alcohol. The elixir has a longer shelf life, which is good since I’m the only one using it and I don’t want any to go to waste. If you have kids or just don’t want to use alcohol, skip it. Just plan to use up the syrup within about 4 weeks. 

Mulled Elderberry Syrup or Elixir

Makes 1.5 – 2 cups.

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Ingredients

  

• 2 cups water
• 1 cup dried organic elderberries
• 1-inch piece fresh ginger roughly chopped
• 1 teaspoon chopped dried cinnamon or 1 cinnamon stick or ¼ teaspoon powdered cinnamon
• 1 teaspoon chopped dried orange peel or a few slices of fresh orange peel
• ¼ teaspoon whole black peppercorn
• 2-3 whole star anise
• 2-3 whole cloves
• ½ – 1 cup honey or maple syrup
• ¼ cup brandy or vodka optional

Instructions

 

• Add water and herbs into a saucepan and bring to a boil. Reduce heat and simmer, covered, for 30-40 minutes. Remove from heat and let the mixture steep for 1 hour.
• Line a fine mesh strainer with some cheesecloth and strain the herb mixture into a large glass measuring cup. Squeeze out as much liquid as possible and discard the herbs (compost them if you can!).
• Let the mixture cool until it’s just warmer than body temperature (the glass measuring cup should feel warm but not hot to the touch). Add in the honey or maple syrup, to taste.
• Add the brandy or vodka, if using, then pour the mixture into a glass jar or bottle with a tight fitting lid.
• Store the syrup/elixir in the fridge. Enjoy a tablespoon or two every day as prevention. At the first sign of a cold, you can take a tablespoon three times a day to give your immune system an extra boost.

Notes

Serving size is based on an average adult. For kids, start with a teaspoon of the syrup. And, as all parents know, children under 2 shouldn’t have honey. 

Herbal Honey

Herbal honey might be one of the easiest winter herbal remedies to have on hand at all times. All you need to make it is some good quality honey (ideally local, organic, and raw, if you can get it) and some herbs. 

Herbal honey is particularly nice to have around as an easy way to add a boost to any other tea you’re making. My favorites for cold and flu season are ginger honey and thyme honey. But you can use just about any herb you like. I know garlic honey is a popular remedy, though I haven’t tried it myself. 

To make herbal honey, fill a jar ¼ full with dried herbs (like thyme) or all the way full with fresh herbs (like chopped ginger). Then fill the jar with honey, carefully stirring the herbs to make sure everything’s covered. I find a chopstick works perfectly for this. Let the herbs settle a bit and top off with more honey if needed. 

Label your jars and let the honey infuse somewhere away from direct sunlight and heat for a couple of weeks. (If you can wait that long.) You can strain out the herbs before storing but I don’t bother because I’m lazy. And I think the herbs look pretty in the honey, anyway.  

If you’ve used dried herbs, there’s no need to refrigerate the honey. But if you’ve used fresh, it’s safest to store the infused honey in the fridge. I know a lot of people have no problems with their fresh-herb-infused honey spoiling. But with the added water content in fresh herbs, I like to be on the safe side. 

Winter Herbs To Have On Hand

In addition to the above easy winter herbal remedies, there are several herbs I like to keep stocked in my kitchen throughout winter (and all year long, if I’m being honest). Most of these are easily found in just about any grocery store, too. 

• Ginger – As you may have noticed by now, ginger is by FAR my favorite herb for cold and flu season. I add it to just about every cold and flu remedy I make. I mentioned the benefits of this herb above, so I’ll just say that if I had to choose one herb to have on hand during cold and flu season, it would be ginger. And the best part is fresh ginger is readily available at most grocery stores! 
• Thyme – Thyme is probably my second favorite this time of year. Not only is it incredibly easy to add to soups and other savory dishes, it also has been widely used to stop coughing spasms and help get stagnant, congested mucus moving out of the lungs. Plus, it makes a surprisingly tasty tea.  
• Garlic – Garlic gets a lot of attention for being heart-healthy but that honestly just scratches the surface. Garlic is incredible at fighting infections, with even small amounts inhibiting many types of bacteria and viruses. It helps stimulate the immune system, reduces the severity of illness, breaks up lung congestion, and can address ear infections. (1) I add minced garlic liberally to all my soups and homemade dressings. Another classic remedy is to mix minced garlic with butter and eat it on toast to help fight a cold. 
• Chamomile – Chamomile might not seem like a go-to herb for cold and flu season but it’s so beautifully supportive. In addition to soothing anxiety and insomnia, chamomile helps relax muscle tension, soothes digestive issues, and can be used as a steam to relieve sinus infections. (1) Loose herbs are best but even a high-quality bagged tea will bring some comfort. I especially like it sweetened with one of my herb honeys.
• Peppermint – As mentioned above, peppermint offers support in so many ways. It’s an herb I like to have nearby all year long and especially during cold and flu season. 

Resources: 

1. Alchemy of Herbs: Transform Everyday Ingredients Into Foods & Remedies That Heal by Rosalee De La Foret
2. The Modern Herbal Dispensatory: A Medicine-Making Guide by Thomas Easley and Steven Horn

*NOTE: While all the herbs listed below are generally considered safe, the information in this post is intended for educational purposes only. It is best to consult with an experienced practitioner and/or your doctor before incorporating any new herbs into your diet.