Those unavoidable sicknesses start increasing as we enter the fall and winter months. While the cold and flu season is just part of life, here are two of my favorite powerhouse remedies to naturally boost the immune system and ease symptoms when the inevitable happens. Beyond these immunity-boosting remedies, always remember to get rest, hydrate, and maintain a healthy diet and do what works best for you in terms of recovery (we like a good sauna session)!
Homemade Elderberry Syrup:
When Combining the benefits of elderberries, raw honey, and the spices that go into it, you create the perfect concoction for preventive and healing health as an immunity-boosting power house.
Elderberries– Contain Vitamin C, anti-inflammatory properties, high fiber
Raw Honey- Helps regulate digestion, anti-inflammatory, anti-microbial, high in vitamins, minerals amino acids and antioxidants, relieves cough and soothes sore throat
Cinnamon– powerhouse for antioxidants, anti-inflammatory
Ginger– Antiviral and antibacterial properties, anti-inflammatory, reduces nausea, regulates digestion
Clove– Antibacterial, anti-inflammatory and anti-microbial properties, high in antioxidants
Anise– anti-inflammatory and antibacterial properties
Ingredients:
- 4 cups dried organic elderberries
- 8 cups spring water
- 24 oz. Raw honey
- 2 tbsp fresh grated ginger
- 1 tsp cinnamon or 2 whole cinnamon sticks
- ½ tsp cloves
- 2 whole star anise
- Optional: a splash of vodka or whiskey (help extend shelf life)
Instructions:
- Add water and elderberries to a pot.
- Turn on stove to medium-low heat, enough to simmer, not boil.
- Once simmering begins, add cinnamon, cloves, ginger, and star anise
- Simmer uncovered until liquid has reduced to about half the original volume.
- Occasionally using a wooden spoon or masher to press all the liquid out of berries
- Once liquid reduces to half the original volume, we squeeze and strain!
- *allow the mixture to cool slightly first!* Once mixture is a tolerable warm temp, place a fine mesh strainer on top of a large bowl and line the strainer with a cheese cloth or nut bag.
- Gently pour the mixture little by little into the strainer and press down with wooden spoon as you go. *add, smush, add, smush, etc*
- Next, carefully lift and gather all sides of cloth to the top and squeeze out as much liquid as possible! This will give you lovely purple hands for a day or so, so you may want to consider wearing gloves if that bothers you.
- While the elderberry liquid is still warm, stir in the honey until fully dissolved. (add liquor at this point if doing so)
- Lastly, carefully pour into mason jars and refrigerate.
You can take a tablespoon daily for preventative health or pull it out to soothe sore throats, suppress coughs, or even ease mild seasonal allergies.
Fermented Garlic Honey:
Fermented garlic honey is a simple natural health remedy commonly used to support the immune system, cardiovascular system, and digestive health as well as alleviate cold and flu symptoms such as coughs or sore throats. It is made by infusing cloves of raw garlic in raw honey, allowing them to ferment together over time.
Unlike many other fermented concoctions, this honey fermented garlic recipe doesn’t require a starter culture or brine. The honey itself has acidic antimicrobial and prebiotic properties that safely ferment the garlic, limiting the growth of harmful pathogens while encouraging gut-healthy probiotics to form. An immunity-boosting power house!
Ingredients:
- 1 cup raw honey
- 1 cup raw garlic cloves
Instructions:
- Begin by peeling and lightly crushing the cloves of raw garlic. Crushing will allow allicin (the antimicrobial component) to release.
- Next, add the cloves of garlic to a clean jar or other glass container with a lid. Add enough garlic to fill the jar at least one-half to two-thirds full.
- Pour the honey over the garlic until it’s completely full. * It usually takes a few minutes for the honey to settle between all the cloves of garlic, which will then start to float. Top off the jar with more honey as needed after settling.
- Loosely add a lid, but don’t tighten it completely. It’s important that fermentation gasses can escape from the jar.
- Set the jar of garlic honey in a cool dark location to ferment, such as a cupboard or pantry. I recommend setting the jar on a plate since it’s possible it may overflow during the fermentation process.
- During the first week of fermentation, either stir or gently turn/shake the jar every day. (but be sure to tighten the lid first, and then re-loosen it after!)
- Within a few days, you’ll likely see bubbles forming within the jar, though it’s okay if you don’t. The honey will also start to become increasingly runny over time – that’s normal!
- It takes about a month for the garlic honey to fully ferment, though you can get into the jar to enjoy it sooner too.
Take 1 tablespoon (15 mL) of fermented honey or eat 1 full clove of garlic when you feel a sickness coming on, up to 3 times daily. It can also be consumed daily for general health and prevention, even when you’re feeling fine!
Fermented garlic honey is considered safe for children ages 2 years and older.
Immunity-boosting for the win
Incorporating these simple, nutrient-packed recipes into your daily routine is a delicious and natural way to boost your immunity. By focusing on fresh, whole ingredients rich in vitamins, minerals, and antioxidants, you’re giving your body the tools it needs to defend against illnesses and maintain overall health. Whether you’re enjoying the recipes above or a vibrant smoothie, a warm turmeric tea, or a hearty veggie soup, these recipes not only nourish your body but also contribute to a stronger, more resilient immune system. Consistency is key—make these immunity-boosting foods a regular part of your diet and feel the benefits all year round!
Stay healthy, eat well, and keep your immune system strong!
Erica Rowoldt