Heal from Home: you Kitchen’s Winter Medicine Cabinet

Written by Christie Amadio

🌿 Nature’s Medicine Chest 

Simple Home Remedies for Winter Wellness 

Long before laboratories and clinical trials, healing was passed hand to hand, generation to generation. In every village, there were those who knew the plants—their taste, scent, and season—and how to use them when the body faltered. From European herb wives to Ayurvedic physicians and Middle Eastern folk healers, this knowledge formed the backbone of natural medicine. 

As a student of herbal medicine, I fell in love with the blend of ancient wisdom and modern science—both poetic and practical. There’s something deeply grounding about knowing how to respond to a sore throat at the first tickle, a cough as it begins to stir, or that heavy feeling before a fever sets in. Especially as parents, these simple tools offer calm amidst the chaos of childhood illness. 

Below are a few time-honoured home remedies I return to again and again. They’re easy to prepare and deeply therapeutic, bringing a sense of agency when illness first knocks at the door. 

🍯 Infused Honey Elixir 

A  famous folk remedy for coughs, colds and sore throats 

Ingredients 

• 1 small organic red or brown onion, finely sliced 

• 3–4 cloves organic garlic, crushed or finely chopped 

• ~½ cup (125 mL) raw unpasteurised honey (Manuka or local raw honey preferred) 

Optional addition 

• A few sprigs of fresh thyme (antimicrobial) 

Method 

1. Place the chopped onion and garlic in a clean, sterilised glass jar. 

1. Pour over enough honey to cover the ingredients completely. 

1. Stir gently to release air bubbles, then seal and leave at room temperature (out of direct sunlight) for 1–3 days, stirring daily. 

1. The honey will become more fluid as it extracts moisture from the herbs. 

1. Strain off the liquid and store in the fridge for up to 1 month. 

• At first signs of illness: 1 tsp up to 6 times daily 

• As prevention: 1–2 tsp daily during cold/flu season 

• Note: Not suitable for children under 12 months 

Therapeutic Actions 

• Antimicrobial & antiviral – garlic (allicin), thyme 

• Mucolytic & anti-inflammatory – onion (quercetin, sulphur compounds) 

• Soothing & wound healing – raw honey (demulcent, antibacterial) 

Indications 

• First signs of sore throat, cough or nasal congestion 

• Mild respiratory infections or seasonal immune support 

🍵 Warming Ginger Tea 

A simple digestive and immune tonic 

Ingredients 

• 1 tsp freshly grated ginger root 

• 250 mL boiling water 

• Squeeze of fresh lemon (optional) 

Method 

1. Add grated ginger to a cup. 

1. Pour over freshly boiled water and cover with a saucer to trap the volatile oils. 

1. Steep for 5–10 minutes, then strain and sip warm. 

Therapeutic Actions 

• Digestive stimulant – improves motility and eases nausea 

• Anti-inflammatory – reduces sore throats and muscle aches 

• Circulatory stimulant – enhances warmth and immune response 

Indications 

• Digestive upset, bloating, or nausea 

• Early signs of colds, chills, or sluggishness 

• Support for wet coughs or malaise 

🍂 Herbal Respiratory Syrup 

A gentle, effective syrup for dry, tickly coughs 

Ingredients 

• 15 g dried mullein leaves 

• 15 g marshmallow root 

• 15 g licorice root 

• 15 g dried thyme 

• 15 g anise seeds 

• 15 g slippery elm bark 

• 1 Litre boiling water 

• 125 mL raw honey (or maple syrup/raw sugar for children under 12 months) 

Method 

1. Combine all herbs in a bowl or jar. 

1. Measure out 30 g of the mix and place in a heatproof 1 L jar or bowl. 

1. Add 1 Litre of boiling water, cover, and steep for 2 hours. 

1. Strain out herbs and transfer the liquid to a saucepan. 

1. Simmer gently until reduced to 250 mL. 

1. Stir in honey or alternative sweetener, then cool and store in a sterilised jar in the fridge for up to 1 month. 

Dosage 

• Children 1–3 yrs: 1 tsp (5 mL) as needed 

• Older children: 1 tbsp (15 mL) as needed 

• Adults: 2 tbsp (30 mL) as needed 

Therapeutic Actions 

• Demulcent – soothes throat and bronchial tissues (marshmallow, slippery elm, mullein) 

• Expectorant – gently clears mucus (anise, thyme, mullein) 

• Antitussive – calms the cough reflex (wild cherry bark, if included) 

• Anti-inflammatory & antimicrobial – supports healing and defences (licorice, thyme) 

Indications 

• Dry or tickly coughs 

• Post-viral irritation or throat dryness 

• Children’s coughs and mild respiratory complaints 

✨ Golden Milk 

A comforting bedtime remedy to soothe, nourish and cool the flames of inflammation 

Ingredients 

• 250 mL unsweetened almond or oat milk 

Make a paste from the following ingredients 

• 1 tsp turmeric powder 

• ¼ tsp ground ginger (or ½ tsp freshly grated) 

• Pinch black pepper 

• ¼ tsp cinnamon 

• 1 tsp raw honey or maple syrup (optional) 

• 1 tsp coconut oil or ghee (optional, for absorption) 

Method 

1. Warm milk gently in a small saucepan. 

1. Whisk in 1-2 teaspoons of the paste. 

1. Simmer gently (do not boil) for 5–7 minutes. 

1. Remove from heat and stir in honey. 

1. Blend or froth for a creamy finish and serve warm. 

Therapeutic Actions 

• Anti-inflammatory – turmeric and ginger reduce inflammation and pain 

• Immune modulating – supports the body during stress and illness 

• Digestive tonic – enhances bile flow, relieves bloating 

• Nervine and sleep support – warm milk and spices calm the nervous system 

• Bioavailability enhancer – black pepper and fats improve curcumin absorption 

Indications 

• Bedtime wind-down 

• Joint pain, muscle soreness or inflammation 

• Digestive sluggishness 

• Low immunity or frequent colds