Crafting Seasonal Herbal Remedies

As we step into the colder months, the land begins its quiet retreat. Our fields slow their breathing. The soil rests. The animals move a little slower. And we, too, are invited into a season of stillness, reflection, and intentional care.

Winter isn’t a season of scarcity—it's a season of root work. A time to restore the body, strengthen the spirit, and lean into the wisdom our ancestors left behind. Here on the farm, the rhythms shift: we sip more tea, cook more soups, reach for warming spices, and turn toward herbal practices that nourish, protect, and fortify.

Though the cold brings shorter days and a greater susceptibility to colds, flu, and fatigue, it also offers us an opportunity: to remember that the Earth gives us everything we need to stay well.

For centuries, communities across the globe have turned to nature's pharmacy to ward off illness during the cold season. Herbs, roots, and spices, combined in time-tested remedies, offer a natural and gentle way to support our immune systems. Many of these remedies have been preserved through cultural traditions and are beloved staples in many healing practices, where herbal medicine is more than just health care; it’s a celebration of ancestral knowledge and a commitment to resilience.

Fire cider, elderberry syrup, and ginger tea, for example, are each formulated to nourish, warm, and fortify. They blend easily into daily routines, offering a moment of self-care that reconnects us to the land and our heritage.

As we navigate the colder season, consider incorporating these herbal remedies as a way of embracing the wisdom of our ancestors and nourishing our bodies with earth-grown goodness. Below, I’ll share a few recipes for beloved cold-season tonics like elderberry syrup, as well as some lesser-known remedies. If you're interested in making fire cider, a time-honored spicy tonic, check out my previous blog on fire cider to learn how to make your own. Each of these recipes carries the warmth of tradition and reminds us that, even in the coldest months, nature is here to care for us.

Elderberry Syrup: A Sweet Immune Support

Elderberry syrup has been used for centuries as a powerful ally against colds and flu. The small, dark berries are packed with antioxidants and have been shown to reduce the duration of cold symptoms. Plus, its sweet, rich flavor makes it a favorite among children and adults alike.

Ingredients:

• 1 cup dried elderberries
• 4 cups water
• 1–2 cinnamon sticks
• 1 inch fresh ginger root, grated
• 5 whole cloves
• 1 cup raw honey

Directions:

1. In a saucepan, combine elderberries, water, cinnamon, ginger, and cloves.
2. Bring to a boil, then reduce heat and simmer for about 45 minutes, or until the liquid reduces by half.
3. Remove from heat, let cool slightly, and strain out the berries and herbs.
4. Once cooled, stir in the raw honey until well combined.
5. Store in the refrigerator for up to 2 months.

Dosage: Take 1 tablespoon daily as an immune booster. During times of illness, you can increase to 1 tablespoon every 2–3 hours.

Historical Note: Elderberry syrup is cherished in many traditions. For most communities, elderberry’s medicinal uses are a reminder of the connection between plants and healing. In some African American communities, elderberry was used not only for colds but also to address various ailments, showcasing its versatility as a healing herb.

Ginger and Turmeric Tea: A Warming Remedy

Ginger and turmeric are natural anti-inflammatories and can help ease congestion and soothe sore throats. This tea is quick and easy to make and can be prepared fresh daily to keep you warm and healthy throughout the winter.

Ingredients:

• 1 inch fresh ginger root, sliced
• 1/2 teaspoon turmeric powder (or 1 inch fresh turmeric root, sliced)
• 2 cups water
• Honey and lemon, to taste

Directions:

1. Add ginger and turmeric to a small saucepan with water and bring to a boil.
2. Reduce heat and let simmer for about 10 minutes.
3. Strain the tea, add honey and lemon to taste, and enjoy warm.

Dosage: Drink 1-2 cups daily to support immune health.

Historical Note: Turmeric and ginger, both revered in African and Indigenous herbal practices, have long been staples in treating inflammation and respiratory ailments. While turmeric root has a long history in African and South Asian medicine, ginger is a traditional remedy for various ailments, including digestion and joint pain, in Indigenous North American and Caribbean cultures.

Thyme Honey: Nature’s Antimicrobial Syrup

Thyme has potent antimicrobial properties, and honey is known for its soothing and healing qualities. When combined, these two ingredients make a powerful, immune-boosting syrup that can help with sore throats and coughs.

Ingredients:

• 1 cup fresh thyme sprigs (or 1/2 cup dried thyme)
• 1 cup raw honey

Directions:

1. Place the thyme in a clean jar and cover with honey.
2. Seal the jar and let the mixture infuse for 1-2 weeks in a cool, dark place.
3. Strain out the thyme, and your thyme-infused honey is ready to use.

Dosage: Take 1 teaspoon as needed to soothe a sore throat or cough.

Historical Note: Thyme has been a key herb in traditional healing practices across the globe. Honey, also used as a sacred and medicinal food, played an essential role in healing. Thyme honey provides an accessible way to carry on these traditions, blending powerful herbs with nature’s sweetness for an immune-supporting syrup.

Acknowledging Ancestral Wisdom

Herbal medicine carries the stories, strength, and ingenuity of our people.

In every simmering pot, every infused jar, every cup of tea—there is memory.

There is resistance.

There is love.

As you prepare for winter, may these remedies reconnect you with the land, your lineage, and your own inner healer.