Herbal Teas & Other Preparations

Ginger Tea: Ginger makes a great base to many winter teas. It’s antimicrobial, warming, diaphoretic, anti-nausea, and it promotes good gut bacteria (which is one of our first defenses against microbes). Thinly slice or grate a 1 inch chunk of fresh ginger root per 2 cups of water. Simmer for 20 minutes or cover with hot water (infuse) in a thermos for 1 hour. Add a couple cinnamon sticks and cloves to the thermos OR sliced lemons and fresh sprigs of thyme for extra flavor and medicinal action.

Fire Cider

This vinegar infusion is packed with antimicrobial and warming herbs, perfect for fending off bacteria and viruses during the winter season. Add it to dressings, soups/stews, miso, veggies, marinades.

Chop up the following:

•1-2 heads of garlic

•1 large onion

•1 large piece of ginger root

•1 small to large piece of fresh horseradish

•1-3 hot peppers

Put them in a mason jar and add:

•A handful of peppercorns

•Salt and/or honey to taste

•Enough apple cider vinegar to cover the plant material and then some.

Let sit for at least 1 month, shaking occasionally. Strain & keep in the cupboard.

Darcey Blue French's Elder Syrup Recipe

This recipe comes from fellow herbalist Darcey Blue French from Brighid’s Well Herbs in Maine (www.brighidswellherbs.com). Many elder syrup recipes call for cooking fresh berries, but this handy recipe uses dry berries (easily available in commerce). Darcey feels that heating the berries for a long time weakens the potency of elderberry. It’s a 1:2 infusion of herbs preserved with honey and alcohol. You can take 1-3 tsp per day all season long, or 1/2 tsp hourly in acute illness. Note: I’ve adapted the original recipe by using the a larger amount of 100 proof vodka to make it shelf stable (for less alcohol, use regular vodka or brandy, half the amount called for here, and store it in the fridge) and cutting it down by 1/4 to make 8 oz total. You could also substitute sugar (a better preservative) for the honey, same proportion.

•1/4 cup dried elderberries

•2 tbls dried elderflowers

•2 tsp ginger chips (or grated fresh ginger)

•1 tsp cinnamon chips

•4 oz boiling water

•2 oz 100 proof vodka*

•1/4 to 1/2 lemon, juiced

•~4 oz raw honey or sugar

1. Mix all the dried herbs together in a jar.  

2. Pour boiling water over the herbs, add the alcohol.

3. Cap and let infuse 8 hours or overnight.

4. In a muslin, jelly bag, or cheesecloth strain the herbs from the liquid.  Squeeze gently to get as much fluid from the herbs as possible.

5. Add the lemon juice.

6. Measure out exactly how much liquid you have in a glass measuring cup.

7. Add an equal amount of raw honey or sugar to the liquid.  Mix well until sugar dissolves.

8. 8.Bottle and store. * This is for a shelf-stable syrup. For a fridge-stable syrup, you can use 1 oz of 80 proof vodka or brandy instead.
   

Red Sore Throat Soother

A simple strong hibiscus tea will taste sour like cranberry juice. Drunk hot with a lot of honey, it is very soothing for the throat. Or you can get more elaborate with your ingredients… This blend also makes a nice beverage tea.

•2 parts hibiscus

•2 parts rooibos

•1 part rose hips

•1 part elderberries

•1 part bilberries

•1 part lychii berries

Infuse for 5-15 minutes. This turns lovely dark red. Sweeten with honey to taste.

Nettle Oat Chai

This is my own recipe, but it was inspired by the delicious nettle chai served at White Lily Teas, a fun tea bar in Exeter. Feel free to adapt it to what’s in your spice cabinet.

•1 heaping tsp nettles

•1 tsp oat straw

•1 tsp oatmeal or quick oats

•A few thin slices fresh ginger

•2-3 cardamom pods, cracked

•1-2 cinnamon sticks

•1 pinch licorice root

•5 whole cloves

•1 whole star anise

•1 pinch freshly grated nutmeg

•1/2 – 1 tsp yerba mate (optional)

•maple syrup & cream/milk to taste (optional)

Infuse all the above herbs in 8-12 oz of boiling water. Let sit for 1/2 to 1 hour before straining. (You can infuse for less time, but the flavor will be weaker.) Strain, reheat if necessary, and add the maple syrup and cream to taste.

Spicy Bee Balm Tea

Bee balm (Monarda fistulosa) and apple mint (Mentha suaveolens) are not generally available in stores, but they are easy plants to grow. This spicy, aromatic tea is nice on a dreary day and also helps with sore throats, colds, the flu, lung congestion, and sinus issues. You can harvest and dry the leaves and/or flowers of these productive plants.

•1 part bee balm

•1 part apple mint or spearmint

Steep 1 tablespoon in 1 cup of hot water for 15-30 minutes. Sweeten with honey and drink hot.

Immune-i-Tea

•1 part fresh ginger root, sliced

•1 part astragalus slices

•1 part codonopsis roots

Simmer 15-30 minutes, strain & sweeten with honey, maybe a sprinkle of cinnamon.

Spiced Cider

The mulling herbs used for cider can be chosen for taste and their antimicrobial, warming properties. The more herbs, the more medicinal, but this is best as a delicious party beverage with a  purpose!

•1/2 gallon apple cider juice

•1 inch ginger root, sliced thin

•4 cinnamon sticks

•3 bay leaves

•10 whole cloves

A sprinkle of nutmeg & other desired herbs like allspice, star anise, etc.

Gently simmer on the stove for 15 minutes to an hour. Or, put in a crock pot on low for several hours. This keeps in the fridge for several days.

Winter Cordial

You can adapt this cordial recipe for whatever you’d like. I’m using fresh ginger, fresh thyme, and fresh lemon. Other types of alcohol (like brandy) can be substituted for vodka, or sweeteners (maple syrup, honey) for the simple syrup. Some other seasonal (but less medicinal) cordials include cranberries with rosemary, pears with nutmeg and cinnamon,… use your imagination!

•Herbs & fruit (ie: sliced ginger, lemon, chopped thyme), enough to loosely fill jar

•Simple syrup (2 cups sugar dissolved in 1 cup warm water), to fill jar 1/3-1/2 over the herbs and fruit

•Good-tasting vodka, enough to fill jar 1/2-2/3 over the herbs and fruit

Make your simple syrup if using. (You can simmer herbs and/or fruit in the water before adding sugar, if you like.) Prep herbs and fruit and loosely fill jar. Cover with simple syrup and vodka. Let sit for 2-4 weeks or longer – taste the cordial periodically. Strain the cordial when it tastes the way you like it. This should keep on the shelf for at least a year. Makes a great gift!

Seasonal Soups

Velvety Root Stew

This creamy orange soup is my cold-weather standby. It goes great with home-made cheddar biscuits, garlic & butter sautéed kale, or fresh salad.

1 medium to large sweet potato, peeled & diced

1 medium white potato, peeled & diced

1 large white onion, diced

1-2 cloves garlic, minced

2 medium to large carrots, peeled & diced or sliced in rounds

2 tablespoons butter or olive oil

1/2 cup whole milk or cream (optional but tasty)

1-2 cups frozen corn

1 tsp onion granules

1/2 tsp garlic granules

Salt & (liberal) pepper to taste

Sautee onions and garlic lightly in butter or olive oil until translucent. Toss in sweet potato, white potato, and carrots, spices. Barely cover with water (this is important; less water creates a thicker, creamier soup). Simmer until vegetables are soft….

For chunky chowder consistency: …Add half of the corn, and stir for a few more minutes. Blend 3/4ths of the soup in your blender or food processor until creamy. Add to the remaining unblended veggies, add milk & the rest of the corn, stir and serve.

For creamy puree consistency: …Add all the corn, and stir for a few more minutes. Blend all of the soup in your blender or food processor until creamy. Add the milk, stir, and serve.

Freezes pretty well.

Curried Tomato & Sausage Stew

The spices of hot climates—cayenne, turmeric, ginger, pepper, oregano, sage, basil, cilantro, cinnamon, cardamom, etc.—are all incredibly antimicrobial. From a cultural standpoint, the spices helped prevent spoilage and food poisoning. For most of us, they are a tasty way to help kill the common cold and open congested sinuses.

2 cans crushed tomatoes

1 can tomato paste

1 package of spicy sausage (optional, I like to use turkey or chicken sausage), sliced in rounds

1 can of garbanzo beans (chickpeas)

1 large zucchini, sliced in rounds

1 large onion, chopped

Water as needed to thin soup

2-8 cloves of fresh garlic, chopped, grated, or minced

2-6 scallions, chopped

1 fistfull of fresh cilantro, chopped

2-4 tablespoons curry powder

1-3 tablespoons oregano

Salt & pepper (liberally) to taste

Brown sausage and onions in a skillet. Then throw all ingredients into a pot except scallions, zucchini, and 1/2 of the cilantro. Once everything else is cooked, add the last of the ingredients, cover, and let sit 1 hour before serving. Freezes well.

Bone Broth

This traditional broth can be prepared a number of ways. It is incredibly rich in iron, calcium, gelatin, and other healing nutrients. Once it has been simmered down, it can be frozen into ice cubes and added in small amounts to soup as a nutrient boost. The mushrooms and herb roots can be added for a strong deep immune tonic. Many herbalists are using similar broths in cancer protocols and for other serious illnesses—1 cube per day. It is a great tonic even if you are generally healthy.

Bones of 1 organic chicken (break some of the bones in half)

1-3 onions, chopped

1-6 cloves of garlic, minced or chopped

Salt, pepper, and red pepper to taste

1/4 cup apple cider vinegar or “fire cider”  (recipe below)

Water to cover the ingredients.

Optional immune boosting ingredients:

Maitake mushrooms

Reishi mushrooms

Shiitake mushrooms

Turkey Tail mushrooms

Astragalus roots

Codonopsis roots

Nettles

Alfalfa

Kelp & other seaweeds

Simmer the above ingredients for three hours  or up to 3 days. Strain the bones out, and ladle into small containers to freeze and use for soup or rice base. Or, strain, then simmer with the cover off until it is 1/4 its volume. Freeze into ice cubes

Miso

Miso is cheap, easy, fast, nutritious, and delicious. It is a salty fermented soybean paste. Pour boiling water over a spoonful of it for an instant nourishing broth. There are many flavors and a few brands of miso. Experiment with different flavors to see what you like. The paste will keep for months in the fridge, so it’s easy to keep on hand. The fermented soybeans are antioxidant and have been shown to help prevent cancer including breast cancer. It appears to help prevent cells from mutation and was used by survivors of Hiroshima to minimize damage from radiation. It is also an easy source of electrolytes and nutrition for anyone who his not feeling well from vomiting, diarrhea, or general illness. An uneasy stomach can often tolerate miso soup when no other food feels good.

Ginger Miso Soup

This simple recipe is mildly spicy and sweet. It’s great any time of the day, even in the morning. Sometimes I have a cup of it before a meal to prevent over-eating. I keep some miso in my work fridge, and a small grater and hunk of ginger in my locker. That way I can make it whenever I’m in the mood or short on lunch ingredients.

1/2 teaspoon fresh grated ginger root (or to taste)

1 slice lemon wedge, squeezed  (optional)

1 tablespoon white miso paste

Pour 1 cup near-boiling water over the ingredients, let sit a few minutes, stirring occasionally.

Barley Miso “Soup Cup”

You can substitute just about anything in this recipe. Barley miso is hearty, salty, almost like beef broth. I will bring this to school sometimes and add the hot water from the cafeteria during snack break.

1 1/2 tablespoon barley miso

1/4 cup canned beans or fresh beansprouts

1/4 cup cooked rice

A little shredded cabbage

A few pieces of wakame,hijiki or other seaweed (optional)

Pour 2 cups near-boiling water over the ingredients, let sit a few minutes, stirring occasionally.

Traditional Miso

This is similar to the miso soup served in Japanese restaurants.

1 tablespoon barley or other miso

1 tablespoon chopped scallions

1/4 cup cubed tofu

A few pieces of wakame or other seaweed (optional)

A sprinkle of bonito fish flakes (optional)

Pour 1 cup near-boiling water over the ingredients, let sit a few minutes, stirring occasionally.

Instant Chicken Soup

An easy way to turn leftovers into lunch. Throw all the ingredients into a travel container and add the hot water when you’re ready to eat it.

1 oz diced cooked chicken

1 teaspoon scallions, chopped

1 tablespoon shredded carrots

1-2 tablespoons cooked rice

Sprinkle of oregano, parsley, basil, pepper

1 tablespoon barley or other miso

Pour 1 cup near-boiling water over the ingredients, let sit a few minutes, stirring occasionally.

Seasonal Side Dishes

Curried Onion

When I worked at Natural Health magazine, several natural practitioners recommended this recipe for colds, flues, and particularly chest congestion. You don’t have to be sick to enjoy it, though!

1 large white or red onion, chopped into rings

1-2 tablespoons curry powder

1-2 tablespoons butter, ghee, or vegetable oil

Salt & pepper to taste (optional)

Sautee on medium heat until translucent.

Garlic & Mushroom Kale

A great way to sneak greens into the diet, I prefer to use Lacinata kale, but any dark green will do. Start to finish, the dish is done in less than 15 minutes. Garlic and shiitakes are both key immune boosters.

4-5 large lacinata kale leaves, washed & sliced into strips

2-3 cloves garlic, chopped or grated

3-8 shiitake or maitake mushrooms, diced

2 tablespoons butter (can substitute 1 tablespoon with vegetable oil)

On medium heat, sautee garlic and shiitakes in the butter until very light brown. Toss in the kale, stir, and cover for 1 minute. Uncover, stir. Repeat until the kale has turned vivid green (1-3 minutes total). Serve immediately.

Potato Medley Home Fries

I love French fries. This dish satisfies the craving with a little more nutrient value & aesthetic appeal. Purple potatoes look beautiful, are higher in antioxidants, and taste just like regular potatoes. Leave the skins on everything.

1 large purple potato (can use white if purple isn’t available), diced

1 medium sweet potato, diced

1 medium beet, diced (cut smaller than the potatoes)

2 tablespoons grapeseed or canola oil

Salt & (liberal) pepper to taste

Preheat oven to 400. Spread on cast-iron skillet or baking sheet, and bake for 15-30 minutes, stirring occasionally. Cast iron will take longer to cook than a baking sheet, but it somehow gives it better flavor. If the mix isn’t spread out enough on the skillet, it will take a little longer to cook as well. Remove from the oven when the potatoes are browned and soft in the middle.

Mashed Butternut Squash

Rich in vitamin A and beta-carotene. Butter may add calories, but it makes the vitamins more bioavailable AND tastes divine.

Peel & chop a small or medium squash into chunks. Simmer until soft. Strain, and add butter, salt, and a lot of black pepper to taste. Blend with beaters until smooth.

Nuts & Fruits & Seeds & Berries

Toasted Pumpkin or Squash Seeds

Whenever I slice open a pumpkin or winter squash to carve or cook, I keep the seeds for toasting. When jack-o-lantern carving with friends and children, I always save their seeds from the trash and bring them home to toast. Home-toasted seeds have so much more flavor than store-bought! I used to toast them with a light coating of oil, but I’ve since found they taste better and are easier to make without it.

Clean seeds in colander and spread on baking sheet

Sprinkle with salt

Sprinkle with black pepper, hot pepper, and/or Cajun spices (optional)

Let toast in toaster or oven at 200 degrees, tossing occasionally,  until they turn light brown and begin to pop in the oven.

Skillet Sunflower Seeds

This recipe takes less than 5 minutes from start to finish. Great in salads, on top of soups, in snack mix, or by itself. Theoretically, you can toast any nut or seed in this manner.

1/2 cup raw hulled sunflower seeds

1 tablespoon soy sauce or Bragg’s Liquid Aminos

2 teaspoons toasted sesame oil

Sprinkle of cayenne

Warm a skillet to medium heat, add ingredients & toss occasionally until toasted.

Dessert-y Nut Mix

Perfect for a sustaining, delicious snack or dessert.

Raw almonds

Dried cranberries or cherries

Dark chocolate chips