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11/12/2025

Happy Herbal Wednesday, Reader!

Have you ever considered that you are probably a kitchen herbalist?

I never thought of myself that way for the longest time, but these days, I'd have to say that my from-scratch cooking is definitely a form of herbalism. I put my herbs into literally everything! Even my morning cup of coffee.

Let's take a look at a few wonderful herbs to use daily as we merge into the colder, darker months here in the Northern hemisphere:

Kitchen Herbs for Cold + Flu Times (Prevention too)

When the weather cools and the sniffles start showing up in your home (or the grocery store checkout line), it’s the perfect reminder that our kitchens hold some of the best natural remedies around. Before you run to the pharmacy aisle, I want to encourage you to open your spice cabinet—because that’s where some of your most powerful allies are hiding.

Herbalism isn’t always about wild-foraged plants or complicated herbal formulations. Often, it starts right where we live and cook—among the herbs we use every day to flavor our food. These humble kitchen staples can make a real difference in supporting your immune system, easing congestion, calming a cough, and helping your body recover faster.

Today, let’s take a little tour of your kitchen apothecary and talk about some common herbs that shine during cold and flu season.

🧄 Garlic: The Kitchen Warrior

If I could pick just one herb for fighting off seasonal crud, garlic would be it. This strong-smelling bulb is a powerhouse of antimicrobial, antiviral, and immune-boosting compounds. When crushed or chopped, garlic releases allicin—an intense compound that helps your body combat infections and inflammation.

Here’s a tip: to get the most benefit, let your freshly chopped garlic sit for about 10 minutes before using it. That gives the allicin time to form fully. Then use it quickly at that point.

I often add raw garlic to soups, stews, and sometimes even salads in small bits right before serving or mix it into a spoonful of raw honey when I feel a tickle in my throat. It’s strong medicine, but it works!

🍯 Ginger: The Warming Comfort

Ah, ginger—my go-to for those achy, chilled days when your nose won’t stop running. This spicy rhizome warms your body from the inside out and helps promote healthy circulation, even to the extremities (like cold hands). It’s also a gentle anti-inflammatory and supports digestion (which often slows down when we’re sick).

Fresh ginger tea with a little honey and lemon is one of the simplest and most comforting things you can sip when you’re feeling under the weather. It soothes sore throats, calms nausea, and supports the immune response.

If you haven’t already, try keeping a few ginger roots in your freezer. They’ll stay fresh for months, and you can easily grate them frozen for what you need.

🌿 Thyme: The Tiny but Mighty Lung Supporter

This fragrant herb is more than just a pizza topping! Thyme has strong antibacterial and antiviral properties, and it’s one of my favorite herbs for respiratory issues. It helps open up the lungs, ease coughing, and fight infection—all while tasting wonderful.

You can make thyme tea by steeping a teaspoon of dried thyme in hot water for 10–15 minutes, covered to preserve its essential oils. Add honey for sweetness and extra soothing power.

Thyme is also fantastic added to soups and broths during cold and flu season—it’s both food and medicine in one spoonful.

🍋 Sage: The Soother of Throats

If you’ve ever had a sore throat that felt raw, inflamed, and scratchy, sage is the friend you want by your side. This silvery-green leaf is highly astringent, meaning it helps tighten and tone inflamed tissues (like a sore throat). It’s also antimicrobial, which makes it wonderful for gargles and teas.

To make a sage gargle, steep 1 tablespoon of dried sage in a cup of hot water for 10 minutes, strain, and add a little sea salt. Gargle several times a day for relief—this is old-fashioned wisdom that truly works. So, ditch that nasty chemical sore throat spray from the store!

Fun fact: sage is also a gentle mood supporter. So if you’re feeling gloomy while stuck in bed, this lovely herb can help lift your spirits a bit.

🌼 Cinnamon & Cloves: The Spicy Defenders

These two spices don’t just smell like the holidays—they’re some of your best allies against bacteria and viruses. Cinnamon helps lower inflammation and balance blood sugar (which is important for immune health), while cloves contain eugenol, a potent compound that helps relieve pain and fight germs. Both support immune system health, too.

I love simmering cinnamon sticks and cloves in a pot of water on the stove. Not only does it purify the air naturally, but you can also sip the resulting tea for warmth and wellness.

And don't forget your essential oils! Thyme, sage, cinnamon, and clove along with some lemon essential oil makes a beautiful diffuser blend that strongly supports your immune health.

🫖 Building Your Kitchen Apothecary

You don’t need to start with a shelf full of exotic herbs (although, you sure can if you want). Begin with what’s already in your kitchen—garlic, ginger, thyme, sage, cinnamon, and cloves as well as the pungent spices like cardamom, nutmeg, cumin, and so many others. These are great too!

Add a jar of raw honey, some lemon, and perhaps a bit of apple cider vinegar, and you’ve got the makings of powerful natural remedies right at home.

Remember, herbalism is about using what’s around you, in the simplest and most sustainable way possible. The plants that grow near us (and the ones we cook with every day) are often the ones that serve us best.

If you’d like to learn how to confidently use herbs for yourself and your family, my FREE 5 day Herbal Jumpstart Course are wonderful places to start your herbal path if you haven't begun yet.

🍋 Simple Recipe: Healing Honey Garlic Syrup

This remedy is a staple in my home during cold and flu season—it’s effective, tastes surprisingly good, and uses only a few ingredients you likely already have.

NOTE: This is not fermented garlic. There is some evidence that when you add fresh garlic to honey, you may end up with the possibility of botulism spores. No bueno.

Ingredients

• 1 bulb of fresh garlic, peeled and lightly crushed
• About 1 cup raw honey (local, if possible)
• Optional: a few thin slices of fresh ginger or a pinch of cayenne pepper for extra warmth

Directions

1. Place your crushed garlic (and ginger, if using) into a clean glass jar.
2. Pour raw honey over the garlic until fully covered. Stir gently to remove air bubbles.
3. Cover the jar loosely and refrigerate it, stirring daily.
4. After that, move it to the fridge. It will keep for several months.

When you start feeling that telltale scratch in your throat or runny nose, take 1 teaspoon every few hours. It’s also wonderful stirred into warm tea or a teaspoon or so taken daily as a preventive tonic.

💚 Final Thoughts

Our spices are God’s green gifts to us—simple, effective, and right at your fingertips. Isn't that just amazing?

So this week, open your spice cabinet with new eyes. Your next remedy might be sitting right next to the salt and pepper!

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You may enjoy these related articles for supporting the body prior to and through a bad cold or a flu:

​A Plethora of Cold and Flu Remedies!​

​Safe Sinus Aromatic Blends for Adults and Kids​

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Stay tuned for more information as we get closer to Black Friday! I have a special surprise I'm trying to have ready for you on Sunday, so there will be a super short Sunday note this week!

Hugs, Health, and Herbs,

Heidi

​P.S. Have you taken my FREE 5 Day Herbal Foundations email course yet? It's got a ton of information, but you can print out the emails or just save them in a special folder in your inbox if you like!

Be sure to use the same email you're using to receive this note so you don't get doubles if you decide to go through it.