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Simple remedies for cold and flu season

Dec 10th, 2013 | Category: Features

by Suzanne Jordan

It was a dark and stormy night. That’s how all exciting stories begin, isn’t it? Our story begins with the advent of the cold and flu season. Dark and stormy days turn to dark and stormy nights, with us fragile folk heading indoors for warmth and comfort. As we breathe in the warm inside air, we also breathe in each other’s colds and flu viruses. What to do? Come with me, as we delve into simple remedies to keep ourselves, our family, and friends healthy, and arm ourselves with tasty herbal antivirals, and symptom relievers.

Let’s start with some facts about our immune system. Did you know that 70 percent of our immune activity occurs in our small intestine? While it is fairly well known that our moods and level of stress affect our immune system, it is not as well known that 80 percent of our relaxing neurotransmitters reside in our small intestine. It is the place where digestive juices from our gall bladder and pancreas are deposited, so that the food we eat can be broken down, and taken up by our hungry body. That’s one busy organ! It stands to reason that if we nourish and heal our gut, the benefits to our emotional/nervous and immune systems are manyfold. We may be able to deal with day to day stresses easier, and have a higher stress threshold to cope with larger, more intense stresses such as transition, grief, and loss. This can also translate to deeper, more restful sleep, better uptake of nutrition from the foods we eat, and a healthier, heartier immune system.

Raw garlic cloves.

Raw garlic cloves.

There are many ways to feed and nourish our gut. Fermented foods can be made with cabbage, winter roots, hot peppers, and more (see recipe at the end). Hard aged cheeses and home made beers are beneficial as well. The roots of dandelion and burdock contain probiotics, which stimulate the growth and activity of the good bacteria in our gut. Sounds like the start of good winter meals, doesn’t it?

Water and/or milk kefirs are easy to make and contain readily available probiotics which thrive in our small (and large) intestine. These probiotics not only help us to digest our food, but help us to maintain a happier countenance.

Elderberry is probably the most well known antiviral herb on the market at present. It can help to reduce swelling/inflammation in the sinuses to help relieve congestion, and reduce flu and cold symptoms. To make a great tasting and effective elder syrup, put two cups of water in a saucepan. Add three-quarters cup dried elderberries. Turn on the heat and when the water begins to boil, turn it down to a medium simmer. Let this simmer until half of the liquid is gone. The resulting brew is called a decoction. Strain the elderberries from the decoction, rinse out your pan, and return the decoction (minus the berries) to the pan. Add twice the amount of honey to the decoction, heat until the honey is thoroughly incorporated into the decoction, and jar it up. You now have elderberry syrup that can be taken by the teaspoon straight, added to teas, warm water, drizzled over yogurt, ice cream, oatmeal, and more. Kids over two love this syrup, and it will keep all winter in the fridge.

Dandelion is a primo liver healer and strengthener. We can live without our fingers, we can lose an arm and still keep going, but we can’t live without our liver! Dandelion nourishes and strengthens our immune system. It is a digestive bitter – heals and nourishes the entire digestive tract. It helps us to get full nutrition from the foods we eat; tones and nourishes your spleen, skin, nerves, kidneys, glands, urinary, circulatory, lymph, gall bladder. That’s a lot of healing and nutrition from a plant that most people try to eradicate from their yard and gardens. My favorite way to use dandelions in the winter is to dig up the roots, clean them well, and chop them up by hand or food processor, and then roast the roots. I put the chopped roots on a cookie sheet, put them in a 250 degree oven, and roast them for about three hours until they are completely dry and dark brown. At the half way point, you’ll want to stir them up a bit. Put your roasted dandelion roots in a jar for winter enjoyment! I will put a couple cups of water in a saucepan, add roughly three to four tablespoons of the roasted roots, turn up the heat, and bring the water to a boil. Immediately turn the heat down to medium heat, and let simmer for 15 minutes, and strain. Try drinking this with raw milk and a bit of herbal honey.

Burdock is nourishing to our liver, kidneys, lungs, immune/lymphatic system. It cools fevers, rages, and hot flashes. Burdock is antibacterial (a little known fact)! It nourishes our nerves! Are you suffering from nervous energy? Cool down with burdock. It’s a deep digger and hard worker. Got buried resentments/jealousy/anger/grief/denial? Burdock releases powerful emotions – helps us to get clear and moving forward.  My apprentices and I made a burdock root ferment this fall. Dig up burdock root or buy it from the co-op. Clean, and cut into carrot stick like pieces. Chop up a small onion, and a few cloves of garlic. Pack into a clean jar. Fill a quart jar with water, one tablespoon of salt, and two tablespoons of whey. If you don’t have whey, omit it and double the salt. Pour over the roots, put on a lid, and let sit on your counter for three days. Enjoy a tasteful, probiotic packed condiment that compliments any meal. It will keep in the fridge for months!

Nettles are a powerhouse anti inflammatory-astringent-decongestant to all mucosa, including the upper respiratory system. What constitutes the upper respiratory? Lungs, throat, sinuses, ears. Nettle’s anti inflammatory action is so beneficial when someone is finding it hard to breathe, tries to blow their nose, and nothing comes out. This could mean that the sinuses are inflamed, not necessarily filled with mucus. A simple nettle decoction will take care of this quickly. Did you gather nettles in the spring and make any pesto to freeze? Defrost a jar! Not only will you have effective congestion relief, but also the antibacterial action of the raw garlic.

Fire Cider! Speaking of raw garlic, here’s an all time favorite recipe for immune boosting symptom relief. Chop up an onion, head of garlic, a fresh cayenne or jalapeno, and about two inches each of ginger and horseradish. Fill a jar three-quarters full, and add organic unpasteurized apple cider vinegar. Cover with a plastic lid, or put a piece of parchment paper between the vinegar and lid to prevent rusting. Let your brew sit for about three weeks to a month, and strain. You can take this by the spoonful when you feel a virus coming on, gargle with it when you have a sore throat (it’s magic!), use it as a salad dressing, sprinkle over cooked greens. Make a fabulous barbecue sauce with it by adding a tablespoon or two to a half cup of ketchup. Stir, and enjoy on chicken or ribs!

Like hot sauce? Try this fermented hot sauce recipe given to me by my good friend Chris Mitchell. What she knows about fermentation, canning, and homesteading skills astounds me. Cut the stems off of fresh cayenne (I used red jalepenos), slice in half lengthwise, and pack in a jar.  In one quart water, stir in one tablespoon salt, and pour over sliced peppers to cover. You can add one to two tablespoons of whey if you have it. Weigh it down and put in dark place for two weeks (I just put a lid on my jar). Run it through blender and bottle. It stores until next year in fridge. I can tell you that I’ve made this and it’s already a hit with my friends and relatives. Being a fermented food, it helps to feed our gut, and provides a healthy environment for the immune system to do its best work.

To make whey: You can get whey from unsweetened cultured yogurt by stirring the yogurt and leaving it on your counter for a few hours. The “water” you see on top is whey. If you are a cheese maker like me, you can get whey from low temperature cheeses such as feta. I keep my whey in little containers in the freezer so that I will always have a good supply for fermenting veggies.

There you have it! Tools in your herbal tool belt to help you sail through the winter months with strength and aplomb. For more herbal recipes (including nettle pesto), articles, and workshop schedule, visit web

Suzanne Jordan is the owner of Cedar Mountain Herb School. Her herbal articles will appear quarterly.


Published in the December 2013 issue of Grow Northwest

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