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PANTRY HERBALISM for Cold and Flu Support

Common Kitchen Spices and Accessible Wild Allies

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Introduction

Without a well-stocked apothecary, you may be biting your nails about the current status of the herbal marketplace. Your local herb shop may have temporarily closed its doors and online retailers are quickly running out of supplies and the capacity to ship herbs nation- and world-wide.

Luckily, your spice cabinet, refrigerator crisper drawer, and perhaps even your backyard can likely supply you with many of the herbal actions that are supportive during a case of the flu or other respi-ratory viruses! Being a well-rounded herbalist means making the most of the supplies you have on hand, and this post will share some ideas on doing just that with some everyday kitchen herbs and spices, as well as a few common wild herbs. And you just might find that these herbs become your new favorite go-to support for cold and flu season!

Many of us already have an extensive herbal apothecary in our kitchens. Herbs and spices have been tossed, pinched, and dashed into simmering pots and pans across the world from time immemorial. Many of these plants owe their inviting aromas and flavors to their volatile oil content, which may not only aid in digestion, but also improve circulation, promote diaphoresis (perspiration), ward off pathogens, and assist the body in dispelling mucus.

Like kitchen herbs and spices, many wild plants walk the line between edible and herbal, providing the necessary nutrients we need for proper functioning of our bodies and thus helping them to find balance, while also providing various herbal actions. Many of our most potent wild allies are available in the spring and this is the perfect time to harvest and prepare them for daily use as well as specific respiratory support.

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From the SPICE CABINET

Black pepper (Piper nigrum)Oregano (Origanum vulgare)

Thyme (Thymus vulgaris)Basil (Ocimum basilicum)

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Black pepper (Piper nigrum) fruit

It’s hard to believe that black pepper (Piper nigrum) was once a rare and highly valued commodity, as it is now perhaps the most common culinary spice—gracing restaurant tables everywhere. But don’t let its ubiquity jade you, this king of the spices has some exciting herbal uses!

White, red, green, and black peppercorns are all from the same plant (Piper nigrum), but are picked at different stages of growth and/or are processed in different ways. While black pepper is the most common, green pepper is considered less heating and may be indicated for individuals or conditions with excess heat. White pepper, on the other hand, is considered to be less active as far as herbal prop-erties go (Pole, 2012), although tasty!

For thousands of years, black pepper has been used in Ayurveda to ease congestion, asthma, bron-chitis, and sore throats. It has a special action known as kasavasahara, akin to the expectorant action of Western herbalism, and it is also considered a rasayana (rejuvenative) for the lungs (McIntyre & Boudin, 2012). Similarly, Western herbalists use small amounts of black pepper in formulas that both ward off and support the clearance of colds and the flu. It is also a powerful circulation enhancer and diaphoretic. For breaking a fever, it is often combined with cooling diaphoretics, such as catnip (Nepeta cataria) aerial parts, peppermint (Mentha x piperita) leaf, or elder (Sambucus nigra or S. canadensis) flower.

Black pepper can be added to teas and infused in honey (not to mention sprinkled into everything from scrambled eggs to roasted veggies!). We’ve included a recipe for black pepper honey, below. You may notice that we’ve included honey in many of the recipes in this book—that’s not a coincidence! Honey has many helpful properties in and of itself. It is highly antimicrobial, promotes expectoration, and soothes the throat.

Safety note: Pregnant individuals should only use black pepper in culinary amounts. Black pepper may inhibit drug metabolism and should be used with caution by those taking pharmaceutical medications (talk with your healthcare practitioner first!). Large doses may irritate the urinary or gastrointestinal tract (Gardner & McGuffin, 2013).

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Black Pepper Honey

Black pepper honey is a lovely and accessible addition to your cold and flu apothecary. And if you haven’t made this recipe ahead of time, a simpler version can be made on the quick! Simply combine approximately ⅛ teaspoon of freshly ground black pepper with a teaspoon of raw honey. Note: this infused honey should not be given to children under 1 year of age.

Ingredients2 tbsp black pepper (Piper nigrum) fruit1 cup (12 oz) raw honey

Directions1. Grind the black pepper using a pepper grinder, mortar and pestle, or coffee grinder.2. Pour ground pepper into a dry, sanitized glass pint jar.3. Pour 1 cup of honey over black pepper and stir with a dry, sanitized spoon.4. Take 1 tsp 1-2 times per day or as needed, stirred into hot water or eaten directly from the spoon

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Oregano(Origanum vulgare) aerial parts

Oregano (Origanum vulgare) is much more than a pizza sauce ingredient! This easy-to-grow herb is rich in volatile oils, giving it powerful expectorant, antimicrobial, and diaphoretic properties—all handy actions for cold and flu support. If you have oregano growing in your garden, simply cut the top 5 inches or so of each stem (depending on the time of year, you can harvest just the leaves or the leaves along with the young flower buds or flowers). Harvest oregano on a dry day and use the plant material fresh, or dry it for future use. But no worries if you don’t have access to an oregano plant—the dried oregano from your spice cabinet will work just fine!

Fresh or dried oregano can be used in a variety of ways to ease respiratory symptoms. To help expel mucus or sweat out a fever, try a tablespoon or so of fresh aerial parts or ½ tablespoon of dried aerial parts steeped in 1-2 cups (8-16 fl oz) of hot water for 10-15 minutes (be sure to cover the infusion during this time to avoid losing too many of those precious volatile oils!). The taste of oregano is quite pungent, and it can certainly be mixed with more pleasant-tasting herbs, such as basil (Ocimum basilicum), peppermint (Mentha x piperita), or lemon balm (Melissa officinalis). Oregano can also be incorporated into herbal cough syrups, and it is the perfect candidate for a respiratory steam. And don’t forget to include it in your kitchen preparations—oregano is a lovely addition to vegetable or chicken soup!

Other garden herbs that have similar properties to oregano and can be substituted if you don’t have oregano on hand include marjoram (Origanum majorana) and bee balm (Monarda fistulosa or M. didyma).

Safety note: Pregnant individuals should only use oregano in culinary amounts.

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Herbal Respiratory Support Steam

This respiratory steam can be made with any volatile oil-rich culinary herbs and spices you have on hand. Try thyme (Thymus vulgaris) aerial parts, rosemary (Rosmarinus offcinalis) aerial parts, sage (Salvia officinalis) aerial parts, basil (Ocimum basilicum) aerial parts, marjoram (Origanum majorana) aerial parts, mint (Mentha spp.) aerial parts, bee balm (Monarda fistulosa or M. didyma) aerial parts, cinnamon (Cinnamomum spp.) bark, clove (Syzygium aromaticum) bud, citrus peels, or any combination of these.

Ingredients¼ cup dried or ½ cup fresh oregano (Origanum vulgare) aerial parts4-6 cups (32-48 fl oz) water

Directions1. Place oregano in a large bowl or pot.2. Bring water to a boil.3. Pour just-off-the boil water over the herbs. Stir briefly to incorporate the herbs.

Cover immediately.4. Let steep, covered, for 5-10 minutes while the water cools enough for steaming.5. When the water has cooled to a comfortable steaming temperature, sit in front of the bowl and

place a towel over your head to create a tent.6. Close your eyes and breathe deeply while steaming for 5-15 minutes.

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Thyme(Thymus vulgaris) aerial parts

A close relative of oregano, thyme (Thymus vulgaris) is also rich in volatile oils. These constituents, especially thymol, are antimicrobial against many different kinds of bacteria including those involved in upper respiratory infections (Nabavi et al., 2015), and also contribute to thyme’s expectorant, anti-spasmodic, bronchodilating, diaphoretic, and anticatarrhal qualities.

Thyme has long been favored by Western herbalists as a go-to herb for breathing difficulties and to support resolution of colds, the flu, and other lower and upper respiratory tract infections. In addi-tion, the herb has an opening influence upon the sinuses, where its warming and drying nature helps to clear congestion. It is often used as a tea, a gargle, or a steam to expel mucus. Thyme can also be incorporated into syrups and herb-infused honeys. Because of its drying nature, thyme may need to be combined with demulcent herbs when using it as an expectorant for a dry cough.

Thyme leaf (with or without the flowers) can be harvested from the garden on a dry day and used fresh, or it can be dried for future use. Try thyme as a simple herbal infusion, using 2 tsp fresh or 1 tsp dry aerial parts per 1-2 cups (8-16 fl oz) of hot water. Honey and/or a splash of lemon juice gives an added boost of flavor.

Safety note: Pregnant individuals should only use thyme in culinary amounts.

Kitchen Spices Cough Syrup

This recipe can be made as-is, but as mentioned above, thyme combines well with demulcent herbs, such as licorice (Glycyrrhiza glabra) root (not to be used for individuals with high blood pressure), fenugreek (Trigonella foenum-graecum) seed, plantain (Plantago spp.) leaf, or violet (Viola spp.) aerial parts, for a dry cough. Simply replace half of the thyme in this recipe with your choice of demulcent herbs. Note: this syrup should not be given to children under 1 year of age.

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Ingredients⅓ cup dried or ½ cup fresh thyme (Thymus vulgaris) aerial parts⅛ cup anise (Pimpinella anisum), fennel (Foeniculum vulgare), or cardamom (Elettaria cardamomum) seed1 cup (8 fl oz) water½-2 cups (6-25 oz) raw honey

Directions1. Bring water to a boil.2. Place herbs in a small saucepan.3. Prepare a concentrated herbal infusion: pour 1 cup of just-off-the-boil water over dried herbs.

Steep for 20-40 minutes, covered.4. Strain infusion and return liquid to the saucepan. 5. Add ½ to 2 cups of raw honey. If made with ½ cup of honey, the syrup will have a shelf life

of 3 weeks, refrigerated; if made with 2 cups of honey, the syrup will have a shelf life of 1 year, refrigerated (Cech, 2000; Gladstar, 2012).

6. Warm mixture just slightly to enable the liquid and sweetener to mix. Avoid heating above 110 degrees F (Cech, 2000).

7. Transfer syrup to a sanitized bottle or jar (ideally, a dark-colored jar to protect from light exposure) using a sanitized funnel and cap tightly.

8. Label and store in the refrigerator.9. Take 1 teaspoon to 1 tablespoon as needed.

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Basil(Ocimum basilicum) aerial parts

You may be surprised to see basil (Ocimum basilicum) on this list of herbs for cold and flu support, but just like its cousin tulsi (Ocimum tenuiflorum), basil is an excellent expectorant, anticatarrhal, and diaphoretic. In fact, basil has a long history of use across the globe for various respiratory complaints, including asthma, acute respiratory infections, chronic bronchitis, and tuberculosis (Sestili et al., 2018).

Like oregano and thyme, basil has its own unique array of volatile oils that are at least partially responsible for its actions on the respiratory system. However, basil tends to have an overall sweeter, less pungent aroma and flavor, and may be a better fit for respiratory conditions characterized by heat and dryness. Of course, if you are familiar with basil’s many, many cultivars, you know that basil comes in a host of different scent profiles, so this will vary slightly depending on the cultivar.

Harvested fresh from the garden on a dry day (simply clip off the desired amount of leaves, with or without the flowers) or poured right from the spice jar, basil makes a delightful tea (approximately 1 tablespoon fresh or ½ tablespoon dried herb to 1-2 cups (8-16 fl oz) water) and a delicious infused honey or syrup. It can also be incorporated into respiratory steams or chest rubs to ease congestion. A congestion-easing chest rub can be as simple as a basil-infused oil, but the infused oil can also be incorporated into a salve, with or without congestion-easing essential oils added.

Safety note: Pregnant individuals should only use basil in culinary amounts.

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Diaphoretic Tea

Diaphoretic herbs are helpful allies during the flu or other febrile illnesses, as they assist the body in clearing fever. It’s handy to have a diaphoretic tea blend on hand to minimize the preparation needed while feverish, but a diaphoretic tea doesn’t have to be complicated! Without an herbal apothecary or a pre-made blend, it can be as simple as grabbing one or more common kitchen or garden diaphoretics, such as mint (Mentha spp.) leaf, catnip (Nepeta cataria) aerial parts, fennel (Foeniculum vulgare) seed, ginger (Zingiber officinale) rhizome, lemon balm (Melissa officinalis) aerial parts, sage (Salvia officinalis) aerial parts, rosemary (Rosmarinus officinalis) aerial parts, thyme (Thymus vulgaris) aerial parts, or oregano (Origanum vulgare) aerial parts, and pouring some hot water over them. To create a tea that is specific to your symptoms and the nature of your illness, choose herbs with balancing energetics! With a very fast-moving or extremely high fever, for example, hot diaphoretics likeginger, rosemary, or thyme may not be the best choice and the cooling diaphoretics such as catnip (Nepeta cataria) aerial parts, peppermint (Mentha x piperita) leaf, or elder (Sambucus nigra or S. canadensis) flower should be favored. In this recipe, we’ve given instructions for making a simple tea with basil only, but you could add any number of these other diaphoretic herbs in any combination—just keep the total herb amount at approximately 2 tablespoon of dried or ¼ cup of fresh herb per 1½-2 cups (12-16 fluid ounces) of water.

Ingredients2 tbsp dried or ¼ cup fresh basil (Ocimum basilicum) aerial parts, crushed or chopped1½-2 cups (12-16 fl oz) water

Directions1. Bring water to a boil in a kettle or pot.2. Place herbs in a heat-safe glass canning jar or teapot.3. Pour just-off-the-boil water over the herbs.4. Cover the jar/teapot to prevent volatile oils from escaping with the steam.5. After steeping for 10-15 minutes, pour tea through a strainer placed inside a mug. Press down

on the herbs with a spoon to squeeze out as much liquid as possible.6. Drink hot, as needed.

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From the PANTRY

Citrus (Citrus spp.)Garlic (Allium sativum)

Ginger (Zingiber officinale)Onion (Allium cepa)

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Citrus(Citrus spp.) fruit and peel

The peels of various citrus (Citrus spp.) fruits have similar properties and can all be used in a pinch to enhance immune function and ease respiratory symptoms. And it’s not just the high vitamin C content that makes them useful! Citruses have substantial volatile oil content (evident if you’ve ever been squirted in the eye while peeling an orange!), which contribute to the antimicrobial and expec-torant qualities of citrus peel.

Citrus peels may also offer antiviral benefit. A recent report on the antiviral nature of various plant constituents found that hesperidin, a flavonoid found in citrus peels and juice, has a strong potential to inhibit both viral infection and replication (Utomo et al., 2020). Hesperidin is especially high in lemon, oranges, and tangerines, but is also present in grapefruits and limes, and even peppermint (Mentha x piperita) (The Phenol Explorer, 2015).

Citrus peel is commonly used in Chinese medicine. The peel is considered to have an affinity for both the respiratory and gastrointestinal tracts. It tends to be drying, and is particularly useful when there is dampness and phlegm (e.g., a mucousy cough). It is often combined with other herbs, rather than used on its own (Tierra, 1998), and can be combined with many of the other herbs mentioned in this post.

Both dried and freshly grated citrus peel can be used in herbalism. Citrus peel is easy to dry and add to your home apothecary—just save the peels from the unwaxed, washed citrus you purchase at the grocery store, shave off the white pith on the underside of the peel, lay the peels in a basket or even a plate to dry, and store in an airtight glass jar in a cool, dark place. If you live in a humid environment, the peels can be placed in a 150 degree F oven for 45-60 minutes to complete the drying process.

Add citrus juice or grate some fresh citrus rind into your daily water or tea (citrus and ginger are an especially nice pair!) to keep the immune system strong or to cut respiratory phlegm. The fresh or dried peel can also be combined with other herbs in a respiratory steam, cough syrup, or tea blend.

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Lemon and Honey Electrolyte Water

Staying hydrated is key for both warding off and supporting yourself during viral infection. Hydration is especially important when symptoms include fever, diarrhea, and or vomiting, and this recipe not only hydrates—it has the added benefit of promoting expectoration!

Ingredients2 cups (16 fl oz) water2-3 tbsp (1-1½ fl oz) lemon juice, freshly squeezed1-2 tbsp raw honey¼ tsp sea salt

Directions1. Combine ingredients in a glass pint-sized canning jar with a tight-fitting lid.2. Shake vigorously to combine.3. Drink throughout the day.

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Garlic(Allium sativum) clove

Garlic (Allium sativum) has been used for at least 5,000 years as a food and an herb, and garlic is one of the most well-researched herbs to date. Among its host of benefits, garlic is immunostimulant, expectorant, and antimicrobial, and provides excellent support during the first stages of a cold or the flu!

One of the most effective ways to use garlic during cold and flu season is to eat raw cloves, which help enhance the body’s response to respiratory infections. Garlic can ease some of the discomforts during a respiratory infection as well, through its anti-inflammatory action, as well as by stimulating the immune system, thinning mucus, and resolving a fever.

To use raw garlic to its greatest potential, you can chop or crush fresh garlic and let it sit and oxidize for 3-5 minutes before taking it as-is or adding it to a meal or preparation. This process helps to release the sulfur-rich compounds in the garlic, which are activated by oxygen and an enzyme that converts the amino acid alliin to allicin and other isothiocyanates; it’s these protective compounds that hold the true power of garlic (Masé, 2013). Another important point to remember when it comes to using garlic is that heat deactivates this process, so it’s best to use raw garlic for immune and respiratory support.

Note: garlic isn’t recommended for those with gastrointestinal sensitivities or ulcers as it can aggravate these conditions. Large amounts of garlic can thin the blood so use only in culinary amounts if you are on blood thinners or pregnant, in the postpartum period, or breastfeeding. It is also recommended that you avoid intentional garlic consumption beyond common food uses for 2 weeks before and after surgical procedures (Mills & Bone, 2005).

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Garlic Honey

This simple recipe combines garlic with honey, another antimicrobial superfood. Garlic honey and the honey-steeped garlic cloves can be taken on a regular basis to stave off infection. They can also be taken at the first sign of illness or to soothe a sore throat, cough, cold, the flu, or sinus infection. Try garlic honey stirred into a hot cup of tea or eaten by the spoonful!

Note: Honey and garlic can both harbor spores of Clostridium botulinum (the pathogen that causes botulism). The growth of C. botulinum spores is more likely to occur in a neutral pH, a moist environ-ment, or an environment without oxygen. C. botulinum spores are less likely to reproduce and the risk of botulism is lower in preparations with high acid (pH of below 4.6), high sugar, or high salt content (United States Department of Agriculture Food Safety and Inspection Service, 2010). Honey is approx-imately 80% sugar, making it high in sugar. Honey is also acidic, with a pH of 3.9 (National Honey Board, n.d.). Though many use this recipe as-is, because the honey is diluted by the garlic thus causing the sugar content to lower, some individuals choose to use a pH meter and add a splash of apple cider vinegar to keep the pH levels below 4.6.

Ingredients3 garlic (Allium sativum) bulbsRaw honey

Directions1. Peel and separate the cloves and chop or grate.2. Fill a sanitized, dry jar about half full with chopped garlic cloves, then cover with honey. (Avoid

filling to the top of the jar as a harmful bacteria is more likely to grow if there is no air space at the top of the jar.)

3. Stir the honey with a sanitized, dry spoon to make sure that all of the garlic is covered.4. Cap and label the jar, and store for up to 3 months.5. To use, take 1 teaspoon once a day as a tonic or 4-6 times a day during an active infection.

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Ginger(Zingiber officinale) rhizome

Ginger (Zingiber officinale) is one of the plants that straddles the boundary between food and herb. Because it is just as common in our pantries as our herbal kits, and keeps for a long period of time, it’s a great one to turn to when you find yourself with a cold or the flu without access to herbal preparations!

Ginger is a warming herb with a fiery nature. By stimulating circulation and energy, it enhances the “fire” in the body that supports not only immunity, but also digestion. Its warming nature makes it especially useful for cold, damp, and stagnant conditions. A cup of ginger tea will warm a body chilled by weather or the flu, and its diaphoretic ability can also promote the clearance of a fever. In addition to supporting the body’s natural action of producing and resolving fever, ginger also has mild mucolytic (mucus-thinning) and expectorant properties.

Ginger has plenty of historical use as well as research that support its use as an antiviral specific for respiratory infections (Buhner, 2013). Ginger’s antiviral actions include stimulating macrophage activ-ity, preventing viruses from attaching to cell walls, and acting as a virucide. Herbalist Stephen Buhner states, “If you are using ginger as an antiviral, the fresh juice cannot be surpassed in its effectiveness” (Buhner, 2013). Of course, this does not necessarily translate to efficacy during the current outbreak of viral illness, but if you are wondering which food and spice choices are best to support general health during this time, or you are instructed to take care of yourself at home during illness, ginger is an accessible and pleasant-tasting option.

Both fresh and dried ginger rhizome can be combined with other herbs in tea or respiratory steam blends, tinctures, glycerites, or syrups. Fresh ginger can also be juiced and taken neat or added to teas or syrups. But the best way to incorporate ginger into your herbal regimen may be to simply add it to soups, broths, and most any other dish!

Safety note: Individuals with active gallstone disease or who are pregnant should only use ginger in culinary amounts. Excessive use of ginger can result in heartburn and other symptoms of digestive system irritation (Gardner & McGuffin, 2013).

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Ginger Miso Soup

Adapted from the Love & Lemons blog (Donofrio, 2015).

This delightfully warming, hydrating soup is a boon to the immune system. It not only includes ginger, but also immune-healthy shiitake mushrooms. And it’s chock full of beneficial bacteria to boot!

Ingredients3-inch piece of dried kombu5 cups (40 fl oz) water, divided1 tsp fresh ginger (Zingiber officinale) rhizome, grated¼ cup scallions, chopped½ cup shiitake mushrooms, de-stemmed and sliced4 small summer turnips, quartered½ cup carrots, chopped4 tbsp white miso paste2 tsp soy sauce or tamari

Directions1. Bring 4 cups of water in a medium saucepan to a boil.2. Reduce to a simmer, add kombu, and let simmer for 10 minutes.3. Remove kombu.4. Bring water back to a boil and let boil for 2-3 minutes.5. Reduce to a simmer again, and add 1 additional cup of water.6. Add ginger and vegetables and simmer for 30-40 minutes, or until turnips can be pierced with

a fork.7. Remove from heat.8. In a small bowl, combine a ladle-full of the broth with the miso paste. Stir until smooth, and

then add to the pot along with soy sauce or tamari.

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Onion (Allium cepa) bulb

All of those beautiful onion bulbs that you see at the grocery store or farmers market—red, yellow, white, and even scallions—are all cultivars of the same species, Allium cepa. This pungent vegetable has graced dinner tables for millenia and also has a long folk tradition of herbal uses.

Like its relative garlic (Allium sativum), onion is rich in volatile oils and sulfur-containing compounds and can be utilized as an antimicrobial expectorant. Onion has been employed in various traditions around the world for colds, coughs, bronchitis, asthma, and fever (Grieve, 1971; World Health Organization, 1999). According to herbalist Michael Tierra, onions are specifically indicated for cold phlegm with congestion and coughing. He also uses them in cases of bronchitis, asthma, and pleurisy (Tierra, 1998). Onion also has antispasmodic properties and can be supportive for spasms and inflam-mation in the upper respiratory tract (Skendari, 2003).

The most popular way of ingesting onions, of course, is culinary use (try a delicious onion soup to get your daily dose!), but onion can also be incorporated into herbal preparations. Onion juice combined with honey is a time-honored home remedy for coughs (Grieve, 1971), and many families turn to an onion poultice to ease congestion in children (and adults!). A poultice is a great way to use herbs without having to take anything internally.

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Onion Poultice

A poultice is an herbal preparation in which herbal material is applied to the skin. An onion poultice applied to the chest can be just the thing to stimulate movement of stuck phlegm. This is especially helpful in the case of a dry cough, in which mucus is difficult to cough up, or where sticky mucus is present. To get even more bang for your buck, try applying the poultice after an herbal steam or bath and following it with a nice cup of demulcent tea! Those with sensitive skin may opt to include potato or leave out the onion altogether, as onion can be irritating to sensitive skin.

Ingredients1 onion, peeled, and/or 1 potato

Directions1. Grate the onion and/or potato apply to the chest area (this requires a supine position!).2. Place a heating pad or hot water bottle on top of the poultice (you may need to place a towel

between the grated vegetable and the heating pad/hot water bottle). 3. Repeat several times a day.

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From the WIL D

Pine (Pinus spp.)Violet (Viola spp.)

Plantain (Plantago spp.)

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Pine(Pinus spp.) needle

Abundant in many areas of the globe, relatively easy to identify, and available year round, pine (Pinus spp.) is definitely a wild plant to become familiar with! White pine (Pinus strobus) may be the most commonly discussed pine in Western herbalist circles, but get to know your local pine and you can likely use it in the same way!

Pine needles are rich in immune-supporting vitamin C, and can even be harvested throughout the winter (look for the most vibrant, green needles), although the new spring growth may be highest quality. A cup of pine needle tea can feel wonderfully refreshing in the dead of winter and may help to keep colds and other viral infections at bay.

Both the needles and the resin of pine trees are antimicrobial and offer additional support for respi-ratory conditions. Pine can help to thin or break up congested mucus and move it out of the body, and is considered a stimulating expectorant ideal for a stuck, wet cough. Pine has a warming, drying energy, and can be irritating to an overly dry cough, and may need to be combined with more relaxing or moistening respiratory herbs to avoid aggravating dryness. Both needles and resin can be incorporated into respiratory steams and congestion-easing rubs. Pine needles make an excellent infused vinegar, honey, or syrup, as many of the needles’ constituents are extracted in water; the resin, however, is not soluble in water and is better prepared as a high-alcohol tincture or oil.

Pine resin can be harvested any time of year as well, but it’s important to only harvest resin from where it is dripping below a wound—the resin is there to act as a protective layer on the wound of the tree! Dripping resin can be scraped off the tree with a butter knife or similar tool (you might want to have a tool that is dedicated to resin harvest, as it will be difficult to clean all of the resin off!).

See Forager’s Syrup recipe, below, for a recipe that incorporates pine needles.

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Violet(Viola spp.) leaf and flower

Like pine needles, violet leaves and flowers are also rich in vitamin C. Violets are one of the earliest wild plants to appear in the spring, and have a long history of culinary as well as herbal use.

There are many species of violet that can be eaten or incorporated into herbal preparations, includ-ing the common blue violet (V. sororia) and sweet violet (V. odorata). Some herbalists use johnny jump-up (V. tricolor) in similar ways, and it does contain vitamin C, but it is not as demulcent as other Viola species.

Always be sure you are 100% certain of your identification before consuming wild violet plants! Violets have been confused for poisonous plants, such as larkspur (Delphinium tricorne) or monks-hood (Aconitum uncinatum). Look for the heart-shaped leaves of violets—both larkspur and monkshood have more than two lobes per leaf. Also, do not consume African violets (Streptocarpus spp.), which are unrelated, inedible plants!

For an immune-supportive boost of vitamin C, harvest fresh leaves and/or flowers and incorporate them into salads, juices, or smoothies. Violet also makes a lovely tea, vinegar, or syrup, not only for the vitamin C content, but also for soothing respiratory symptoms. Violet has a cooling and moisten-ing energy, and its demulcent and expectorant properties are soothing to a sore throat, dry cough, and other respiratory irritation.

Fresh violet leaf and/or flower can also be made into a low-alcohol (approximately 25-40%) tincture or a glycerite for these purposes—you might be surprised at how goopy these become! That “goop” is evidence of violet’s soothing mucilage, and if you don’t see it in your tincture, you may have used too high a percentage of alcohol or a species that is not as rich in mucilage as V. sororia and V. odorata.

If you are looking for a demulcent herb for a dry cough or respiratory irritation, but don’t have access to wild violets, there are also some kitchen pantry items that are quite demulcent! Flax seed, chia seed, and even oatmeal can be soaked and made into a porridge or beverage to soothe respiratory dryness.

See Forager’s Syrup recipe, below, for a recipe that incorporates violet leaves and flowers.

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Plantain (Plantago spp.) leaf

If you can’t find any violet on your spring foraging adventures, chances are you will find some plan-tain (Plantago spp.), another wild respiratory demulcent! Various species of plantain can be found in most regions of the world, and it is often considered a “weed,” due to its amazing ability to colonize even the most compacted or disturbed habitats (including your garden!). The two most common species of plantain are broadleaf plantain (Plantago major) and narrowleaf plantain (P. lanceolata)—perhaps you can guess the differences between the two! Indeed, the leaves of these two closely related species have two very different shapes; broadleaf plantain has egg-shaped leaves, while narrowleaf plantain has long, thin (lance-shaped) leaves. The leaves of both species form a basal rosette and have prominent veins that become stringy when the leaf is pulled apart.

Plantain is a powerful ally for lung health, helping to soothe inflamed and irritated airways. It has demulcent, expectorant, and inflammation-modulating properties, and is commonly used to soothe asthma, respiratory allergies, and other sources of respiratory tract irritation. Plantain is ideal for soothing a dry cough, but it can also be used as a respiratory tonic to keep the respiratory tract mucosa happy.

For dry respiratory conditions, fresh plantain works best, as dried leaf will be less moistening. Fresh leaves can be prepared as a tea, tincture, juice, or syrup.

The seed husks of plantain have an even higher content of mucilage than the leaves, and are sold in commerce as psyllium (these commercial products typically use the seed husks of P. ovata). While psyllium is most commonly promoted as a source of soluble fiber to promote bowel regularity, the mucilaginous quality of psyllium can also soothe respiratory mucosa. Simply take about a tablespoon of psyllium and let it soak in 1 cup of room-temperature water for an hour or so, stir it well and drink up.

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Forager’s Syrup

This wild herb syrup is demulcent, expectorant, and rich in vitamin C. Use a small amount daily for a boost to the immune system or a larger amount during respiratory infection to ease coughs, congestion, and irritated respiratory mucosa. The syrup combines the fresh juice of plantain and violet with a pine needle infusion, all teamed up with antimicrobial, expectorant, and soothing raw honey. You will need a blender to make this recipe. Note: this syrup should not be given to children under 1 year of age.

Ingredients½ cup fresh plantain (Plantago spp.) leaf, chopped½ cup fresh violet (Viola spp.) leaf and/or flower, chopped⅛ cup fresh pine (Pinus spp.) needle, chopped ½-2 cups (6-25 oz) raw honey

Directions1. First, make the plantain and violet juice: Combine fresh plant material with 2 tablespoons of

water in a blender and blend on high for 1-2 minutes.2. Strain plantain and violet juice through a coffee filter or fine strainer. Measure the amount of

liquid you have squeezed out of the filter or strainer, and set aside.3. Heat ½ cup water to boiling. 4. Place pine needles in a heat-safe glass jar or mug and pour ½ cup of just-off-the boil water over

them. Let steep, covered, for 20-30 minutes.5. Strain pine needle infusion through a coffee filter or fine strainer. Measure the amount of liquid

you have squeezed out of the filter or strainer, and pour it into a small saucepan.6. Add plantain and violet juice to the saucepan.7. Add honey in a 1:2 liquid:honey ratio (e.g., for 1 cup of liquid, use 2 cups of honey) for a shelf

life of 1 year (refrigerated), or in a ratio of 2:1 liquid:honey for a shelf life of 3 weeks (refriger-ated) (Cech, 2000; Gladstar, 2012).

8. Warm mixture just slightly to enable the liquid and sweetener to mix. Avoid heating above 110 degrees F (Cech, 2000).

9. Transfer syrup to a sanitized bottle or jar (ideally, a dark-colored jar to protect from light expo-sure) using a sanitized funnel and cap tightly.

10. Label and store in the refrigerator.11. Take 1 teaspoon to 1 tablespoon as needed.

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Respiratory infections can come on quickly and we might not always be prepared with a fully stocked herbal toolkit when the scratchy throat, cough, or congestion hits. And in times of acute respiratory illness, it’s best to stay home and rest up (unless immediate medical treatment and a call or trip to the doctor is required) in lieu of venturing out to our local herb shop or natural foods store. This is always the case, but is especially important during the current epidemic of viral illness. Luckily, most of us have at least one of the kitchen herbs, pantry items, or wild herbal allies mentioned above close at hand, and this is the perfect time to make do with what we have! We hope this post has inspired you to become even more familiar with the spices and herbs you see and use every day and empowers you to manage from home respiratory symptoms that do not require medical attention.

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REFERENCES

Buhner, S.H. (2013). Herbal antivirals. North Adams, MA: Storey Publishing.

Cech, R. (2000). Making plant medicine. Williams, OR: Horizon Herbs.

Donofrio, J. (2015). Ginger miso soup. Retrieved from https://www.loveandlemons.com/miso-soup/

Gardner, Z., & McGuffin, M. (Eds.). (2013). American Herbal Products Association’s botanical safety handbook (2nd ed.). Boca Raton, FL: CRC Press.

Gladstar, R. (2012). Rosemary Gladstar’s medicinal herbs. North Adams, MA: Storey Publishing.

Grieve, M. (1971). A modern herbal (Vols. 1-2). New York, NY: Dover Publications. (Original work published 1931).

Masé, G. (2013). The wild medicine solution: Healing with aromatic, bitter and tonic plants. Rochester, VT: Healing Arts Press.

McIntyre, A., & Boudin, M. (2012). Dispensing with tradition: A practitioner’s guide to using Indian and Western herbs the Ayurvedic way. Great Rissington, UK: Artemis House.

Mills, S., & Bone, K. (2005). The essential guide to herbal safety. St. Louis, MO: Elsevier Inc.

Nabavi, S.M., Marchese, A., Izadi, M., Curti, V., Daglia, M., & Navavi, S.F. (2015). Plants belong-ing to the genus Thymus as antibacterial agents: From farm to pharmacy. Food Chemistry, 173, 339-347. http://doi.org/10.1016/j.foodchem.2014.10.042

National Honey Board. (n.d.). pH and acids in honeys. Retrieved from https://www.bjcp.org/mead/ph_acid.pdf

Pole, S. (2012). Ayurvedic medicine. Philadelphia, PA: Singing Dragon.

Sestili, P., Ismail, T., Calcabrini, C., Guescini, M., Catanzaro, E., Turrini, E., … Fimognari, C. (2018). The potential effects of Ocimum basilicum on health: A review of pharmacological and toxi-cological studies. Expert Opinion on Drug Metabolism & Toxicology, 14(7), 679-692. http://doi.org/10.1080/17425255.2018.1484450

Skendari, G. (2003). Herbal vade mecum. Rutherford, NJ: Hebacy Press.

The Phenol Explorer. (2015). Hesperidin. [Database.] Retrieved from http://phenol-explorer.eu/con-tents/polyphenol/207

Tierra, M. (1998). The way of Chinese herbs. New York, NY: Pocket Books.

United States Department of Agriculture Food Safety and Inspection Service. (2010). Clostridium botulinum. Retrieved from https://www.fsis.usda.gov/wps/wcm/connect/a70a5447-9490-4855-af0d-e617ea6b5e46/Clostridium_botulinum.pdf?MOD=AJPERES

Utomo, R.Y., Ikaweti, M., & Meyanto, E. (2020). Revealing the potency of citrus and galangal constituents to halt SARS-CoV-2 infection. Preprints, 2020030214. http://doi.org/10.20944/pre-prints202003.0214.v1

World Health Organization. (1999). WHO monographs on selected medicinal plants, vol. 1. Geneva, Switzerland: World Health Organization.

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