Herbal Traditions for Winter Wellness
Elderberry Syrup, garlic honey, steams and a little time for self-reflection.
Longer nights. Shorter days. As we move into the hustle and bustle of November and December the natural world slows, and turns inward. Modern humans have a tendency to forget the parts of winter that don’t work with our schedules. Celebrating and feasting - YES, slowing down, reflecting and sleeping not so much…
This winter season I invite you to hit pause now and again. Take some time for self care and self reflection. Allow yourself a few quiet evenings at home with loved ones without any expectations. This will provide you with nourishment in body and soul.
Traditionally winter is the time of hibernation - bears literally do this! Give yourself time to be renewed by allowing yourself more time at home. Snuggle with your beloved humans or animal friends nosh on yummy warming, nourishing foods. Do some light craft work, read that book you’ve been meaning to get to, or take a quiet walks in nature. These are simple winter activities that will ground you during this reflective time of year.
You belong to this earth and are part of the sacred seasonal cycle. Remember to honor your connection to the earth by noticing the seasonal changes inherent in winter. Notice how you feel when watching a tree drop its leaves, or how the plants around you have changed.
The earth is different and so are you.
See below for tips & recipes to welcome this special time of year into your life.
Herbs can help us become present in the moment. Herbs offer support as the inevitable colds, flus and viruses join us at work, school, the grocery store and at our holiday gatherings.
Self-care Tips for Winter Wellness
Slow down. Way down. Go to bed earlier, get up later, and sleep in on the weekends. Rest will fire up your immune system, lower stress levels and allow you to respond calmly to the inevitable stressors of the holiday season.
Add Vitamin D to your supplement protocol. During the winter months in North America we do not receive enough sunlight for our bodies to make sufficient supplies of Vitamin D to protect us from viruses.
If you don’t currently take a multivitamin consider adding one to your life, make sure it includes Zinc.
Warm the tummy and give your digestive system a break with soups, stews and roasts. Make a big batch on the weekend and freeze for later in the week.
Count your blessings. Take a moment as often as you can (daily is ideal) and reflect upon what you are grateful for.
Easy Herbal Preparation for Winter Wellness
Elderberry Syrup
Garlic Infused Honey
Herbal Steams
If you are intrigued by using herbs for Winter Wellness join me on Sunday, December 4th in the garden at Wild Willow Farm. I will be teaching a hands-on workshop where we will learn to make Elderberry Syrup, formulate a traditional cold care tea and have an opportunity to meet a native Elderberry tree.
Learn more: https://everydayplantmagic.com/classes-workshops
Herbal Recipes for Winter
Elderberry Syrup has been the most popular herbal cold remedy in Europe for hundreds of years. Folks here in the US are starting to catch on and each year this classic herbal remedy becomes more popular. Keeping a bottle of Elderberry syrup on hand is a delicious way to support your immune system through the winter months. It is a wonderful preventative but also can be used when a cold comes on.
Elderberry Syrup Recipe
To prepare approximately 2 cups of syrup:
Ingredients:
½ cup of dried Elderberries (Sambucus nigra)* (50g)
¼ cup of dried rose hips (20-25g)
2 Tablespoons of dried Hawthorn Berries (15g)
1 teaspoon of ginger powder or dried root (>1g)
1 teaspoon of cinnamon powder or a cinnamon stick broken into small pieces (3g)
Optional: 1-2 teaspoons of finely chopped lemon or orange peel, fresh or dried, a few dried cloves, 1 star anise, a few cardamom pods.
Place all of the ingredients into a saucepan and add 2 cups of water.
Bring everything to a low simmer, not boiling.
Allow to simmer until reduced to about 1-1.5 cups of liquid. Amount of time this will take will vary - but about 15-20 minutes should do it. Once reduced, cover the pan with a lid and allow to cool down.
Once the syrup has cooled - strain out the herbs. Measure strained syrup and add enough honey to bring the quantity back up to 2 cups. Approximately 1 cup of honey or so. Stir honey until completely dissolved into syrup. If the liquid has cooled down too much, warm gently until the honey dissolves.
Taste and make sure the sweetness is to your liking.
Place syrup in a closed container and keep refrigerated. Will store for approximately 1 month refrigerated.
How to use: Take 1-3 teaspoons daily as a winter tonic. Children & elders, 1 teaspoon, adults & teenagers 2-3 teaspoons. If you come down with a cold, take 2 teaspoons 3x a day while sick.
Garlic Infused Honey
This is a simple, delicious and fun preparation. I think everyone should have a jar of garlic honey in the cupboard. Garlic is one of our most powerful antimicrobial herbs. Infused into honey the two become not only delicious, but a powerful and helpful winter tonic.
Garlic honey is specific for the immune system as garlic is one of our most powerful antimicrobial herbs. Use garlic this winter often when cooking and treat yourself to a spoonful of garlic honey once a day!
Garlic Infused Honey
Ingredients:
4 oz jar with lid
4 oz of local honey
Garlic 1 whole head of garlic or ½ a head of garlic (approximately 4-6 cloves) is nice here. If you prefer a milder honey use less garlic.
Directions:
Peel off the outer papery membrane of the garlic cloves. Slice or chop up your garlic, or some folks even just throw the whole cloves into the jar. I like to chop.
Add garlic to your jar. Pour honey over the top. Make sure all the garlic is submerged in the honey.
You’ll want to leave a tiny bit of space at the top. Because honey is hygroscopic - meaning it absorbs water from material around it. So the honey will be pulling all of the water soluble aromatics and medicinal properties out of the garlic and infusing them into your honey. After about 7-14 days this process will be complete. Your honey will be slightly syrupy, and oh so delicious.
Strain your honey or if you prefer leave the garlic in the honey and eat the garlic along with the honey.
How to use: 1-2 teaspoons a day will help you stay strong this winter season. You can also use your garlic honey in salad dressings, soups, and other recipes calling for honey.
Note: Garlic is considered very warming. If you feel overly warm when using the garlic honey, use a smaller amount or stop using altogether.
Herbal Steams
When the drippy yucky colds come around an herbal steam is relaxing and nourishing to your nasal passages. Herbs like Thyme, Rosemary and Lavender are powerfully antimicrobial and offer a host of benefits for clearing a stuffy head and nose. When the herbal steam is inhaled the steam bathes the nasal passages and throat with the herbal properties at the same time it soothes and thins mucus.
Care should be taken when breathing in the steam. As you don’t want it to be too hot.
Ingredients: Dried herbs are best, but you could also use fresh herbs from your garden. If using fresh herbs double the amount.
1 tablespoon of Thyme
1 Tablespoon of Rosemary
1 Tablespoon of Lavender
Other herbs to try: Oregano, Peppermint, Sage
Directions: Place herbs into a small pot and add 2 cups of water. Bring to a simmer. Remove from the heat and either pour into a heat proof bowl or use directly from the pot. Use common sense and make sure you have a pot holder, and a place to set down a hot pot or bowl of steaming hot herbal waters. If the steam is too hot to breathe in, allow it to cool a bit.
Gently place your head over the pot or bowl and inhale deeply. Try to do this for about 2-10 minutes. As the herbal waters cool, you may find draping a towel over your head and the pot will help you steam longer.
When you are done, you can also use the herbal waters as a foot soak!
Happy steaming!
Flowing with the seasons is a part of your natural heritage as a being of this planet. May the winter nights restore you and nourish you, so that you may bloom beautifully in the spring.
Remember to count your blessings and be grateful for those that you love.
Wishing everyone a restful and celebratory winer!
About Cindy Saylor: I’m a certified herbalist & nutritionist. I offer workshops, private consultations, herbal potions and work at a monthly free clinic. I believe we all benefit by remembering our connection to the natural world and plants help us make the connection.
If bees only gathered nectar from perfect flowers, they wouldn’t be able to make even a single drop of honey.
Matshona Dhliwayo
Follow @everydayplantmagic for more ways to add plant magic to your life!
Online References
Locally in my neck of the woods you can find fresh Elderberries in the summer at Wild Willow Farm and Education Center.
Who makes your honey? Love the bees: If everyone added native plants to their yards, imagine the difference we could all make! https://www.wildyardsproject.com/