Crafting Seasonal Herbal Remedies

As we move into the colder months, our daily rhythms naturally shift to match the season. We might spend more time indoors, bundle up in cozy layers, and reach for warm foods that nourish and comfort. Winter invites us to slow down, turn inward, and focus on wellness practices that strengthen both body and spirit. While the season can bring its share of challenges—chilly winds, shorter days, and a heightened susceptibility to colds and flu—it’s also the perfect time to explore the protective power of herbal medicine.

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 BIPOC healing practices, where herbal medicine is more than just health care; it’s a celebration of ancestral knowledge and a commitment to resilience.

Herbal medicine works in harmony with our bodies, often building immunity slowly and gently. Unlike synthetic options, which can sometimes suppress symptoms, these natural remedies aim to support our body’s own defense systems. 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.

For BIPOC communities, particularly those descended from enslaved people, herbal remedies were often the primary form of health care, providing essential healing in times when conventional medicine was inaccessible. For Indigenous communities, herbal medicine has always been tied to an intimate relationship with the earth, honoring plants as sacred allies in health and wellness. These traditions, passed down through generations, teach us to see plants as powerful protectors during the winter months.

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

In BIPOC cultures, the practice of herbal medicine is more than a means to combat illness; it’s a testament to the resilience and resourcefulness of our ancestors. For enslaved people, who had limited access to conventional medical resources, herbal medicine was often the primary form of care, and they cultivated plant knowledge to support their health and community. Similarly, Indigenous herbal traditions honor the plants native to their land, utilizing the cycles of nature as part of a holistic approach to wellness.

By integrating these remedies into our routines, we’re not only caring for our bodies but also connecting to the legacies of those who came before us. These recipes carry the stories of resilience and healing, and each time we make a cup of ginger tea or a batch of elderberry syrup, we honor their enduring wisdom. In a season of introspection, may we find warmth, comfort, and wellness in the timeless practice of herbal medicine.