Winter wellness recipes.
Fifteen wellness recipes to boost your immune system at a time when your body wants to hibernate and rest.
“Wellness” will look different to each person; it could be a spa visit, or it could simply be a walk in the park. When it comes to herbal remedies, there isn’t allowed to be any scientific divulgence, which is just as well, because what works for me may not work for you. However, with care and consideration, we can boost our wellbeing by utilising plants throughout the year.
In this blog post, I highlight fifteen herbal wellness recipes that are useful in winter, but could just as well be considered for spring, summer and autumn too, as they’re all there to improve our body’s functionality.
Find some recommendations at the end for where to find dried organic herbs.
What is Wellness?
Definition of Wellness.
As mentioned above, wellness will look different to each of us. But think about when someone asks you how you are, and you respond, “I’m well”. What does that look like? It probably means that you’re feeling balanced emotionally, physically, mentally and perhaps spiritually too. Or you’re just giving a quick response in politeness because you don’t want to open up. This is wellness: that feeling of being balanced. It’s an optimal state, though rather than being a dormant process, you’re aware of that state. You’re responding that you’re well, because you feel well.
So how did you get there? It’s a dynamic process of change and growth where you have assessed what makes you feel good, and what doesn’t, and through a variety of activities, you have been able to achieve what to you is well-ness. The active state of being where there is balance. And to reiterate, this is different for each person, but is also different according to the season, the weather, your menstrual cycle, and even the lunar cycle.
Types of Wellness.
Physical wellness.
Physical wellness can be defined as the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress.
For this we want to be able to move well, digest well, sleep well and think well. Again, that looks different for each of us, but incorporates a need for regular physical activity, a balanced diet, getting adequate quality sleep, and time to relax and de-stress.
Mental wellness.
Mental wellness is the ability to maintain a healthy mental and emotional state.
This one is tricky, because it assumes positive-thinking is the ultimate state of being mentally well. Which in the grand scheme of stress management and reducing undue fatigue will help balance you out, though it doesn’t reflect on how powerful the times of negative-thinking can be in helping us draw out what we need, or that the expectation to be “healthy” all the time can be unhealthy. Activities such as relaxation techniques and cognitive-behavioural therapy (CBT) can induce such awareness though, and can thereby help to express emotions in a more stable way so reducing fatigue from the fluctuations.
Emotional wellness.
Emotional wellness is the ability to recognise, process, and manage emotions in a healthy way.
Look, there’s this “healthy” description again. But who is deciding what’s healthy, and what’s not? I think it’s society. And as the quoted definitions shown here in fact come from ChatGPT (the AI content generator), it is compiled from all the digital information, and therefore an amalgamation of what people think is right. I’d suggest that rather than managing emotions “in a healthy way”, emotional wellness is simply the ability to recognise, process and manage. It doesn’t need to be done in any particular way as such, because the awareness generated is already well enough. But examples of how to achieve this wellness can actually provide mental and physical wellness too, such as spending time in nature, journalling and practicing yoga. Really, emotional wellness is about doing activities that bring joy and satisfaction - and in this setting I don’t want to be promoting any drug-taking or similar, but within reason this may bring out that emotional wellness for you.
Spiritual wellness.
Spiritual wellness is the ability to connect to something greater than ourselves and to find meaning and purpose in life.
This doesn’t necessarily need to be a higher power, as in a religious belief, and could simply be connecting with nature or with community. It refers to engaging in meaningful relationships that serve to improve your self-reflection, gratitude and mindfulness, and so could be activities including artistic pursuits, volunteering or indeed a spiritual practice.
Benefits of Wellness.
As is shown with the types of wellness and wellness activities above, there are numerous ways in which a wellness practice can have a positive effect on your life, and it doesn’t need to be anything grand. Dependent on what you feel you need, you can adopt activities as they feel appropriate and then hold that awareness of how they made you feel - physically, mentally, emotionally and spiritually.
Most typical wellness activities should improve your physical health, increase your energy levels, give you enhanced mental clarity and focus, stabilise your emotions and boost other internalised traits including self-esteem and self-confidence, all of which are necessary to go about “well” in this life.
If we can’t learn to care for ourselves, what hope is there to care for this planet and it’s people and other beings that are falling apart.
Herbs as a simple wellness activity.
What I’m here to tantalise you with, is the possibility of a simple boost to your overall wellness by including herbs in your daily life. So I don’t have any scientific studies for you, but I will link some of the more reputable websites to any herbs I mention, so that you can take a look at the wider benefits.
Note: some herbs are allergens, or should only be taken in small doses, especially if pregnant. So though these wellness recipes are here to guide you, I would recommend doing your own research, especially if you’ve never come across the herb before.
So read on for fifteen winter wellness recipes to boost your immunity, improve or refresh your mental clarity, aid soreness and fatigue, provide comfort - and reduce your single-use plastic consumption too. There’s a list at the end of places where you can find loose herbs in the UK.
🌹 1. Rosehip tea, syrup or jam.
Full of vitamin C, and free to forage when they’re in season and easily preserved as jams, syrups and tinctures, it can be your go to for many months (they’re even available now in February before the roses start to bloom). Chosen recipe comes from The Spruce > https://lnkd.in/eXMM75hu
🍏 2. Spiced mulled cider.
You can adapt this to whatever spices you have available, and it could be alcohol-free by using apple juice rather than a cider. It’s more about the warming sensation combining with the scents that gives you comfort, yet you have a immune boost from the sinus-opening spices too. Chosen recipe from Madison Safer > https://lnkd.in/e5C2FPpn
🍯 3. Oxymel.
Yes, it sounds like a pharmaceutical brand but it’s a simple herbal infusion in honey and apple cider vinegar (one with the “mother”, preferably). Make a huge batch, and then have a few tablespoons in hot water as a cosy drink to fend off viruses. Choose whatever herbs you want, but the wintery “kitchen” herbs including sage, thyme and rosemary will give you the immunity boost required. Chosen recipe from Hello Glow > https://lnkd.in/eSFNskbf
🌶 4. Fire cider.
Rather than an alcoholic cider as such, again this is apple cider vinegar, the substance made by fermenting apples and fermenting again to create acetic acid that gives vinegar its strong taste. When a “mother” has been added, there are strands of proteins, enzymes, and friendly bacteria that are supposedly helpful in fighting off harmful bacteria, lowering blood sugar and improving heart health. A fire cider is apple cider vinegar with spicy goodness, and you can add whatever you like. Most are made with chilli, ginger, garlic, horseradish, black pepper, turmeric root and honey. You leave it to brew and use as and when for a firey boost. Chosen recipe from Steph Gaudreau > https://lnkd.in/e_aGd64N
😴 5. Lavender sleep balm.
Lavender is a relaxing herb that aids sleep (though can be sickly to some when used in huge quantities). Blended into a balm form with beeswax and shea butter, you can make a quick remedy to tap on your skin before bed as part of your bedtime routine. It means you can use any small jar or tub, rather than spending £8 or whatever on a branded one, aand you can choose what ingredients to use. The beeswax can be difficult to source ethically, so you could substitute an organic soy (it just needs to set hard). These lavender sleep balm tins make superb gifts. Chosen recipe from Lovely Greens > https://lnkd.in/e-zTgh5m
🫖 6. Nettle and oatstraw herbal infusion.
This is like a tea, but can be drunk cold, so great in summer too. You simply put the herbs together in water (preferably filtered, to remove unwanted minerals), and drink as and when (sieve out the herbs so the water doesn’t go murky or over-bitter). Chosen recipe comes from Tamar Saunders > https://lnkd.in/ezVwBXqU
🛁 7. Rejuvenating herbal bath soak.
Make a herbal concoction on the hob first to pour in with your Epsom salts, or put dried herbs in a cloth bag and let that soak. Much better for more regular baths than a slippy sparkly bath bomb offers. Chosen recipe from The Grow Network > https://lnkd.in/eyAuNP-x
🤧 8. Elderberry cold syrup.
It's better to be prepared in early autumn with your fresh berries, but often the season goes and you haven't had chance. Dried elderberries are readily available though (choose organic!) so infuse with the likes of garlic and other spices to make a cough syrup or warming hot drink. Chosen recipe from Marlene Adelmann for The Herbal Academy > https://lnkd.in/ey6xDvab
🍵 9. Herbal steam inhalation.
Picture the scene of putting your face over freshly boiled water, towel over your head and some potent eucalyptus essential oil in there. Feels great, but maybe a bit too intense. Try a dried herb inhalation instead for something more soothing. Chosen recipe from Homemade Tricks (head 1/3 of the page down) > https://lnkd.in/ee9AJZUu
💋 10. Natural herbal lip balm.
The benefit of making your own is that you can choose your ingredients - no nuts, no animal derivatives, no petroleum, and choosing the essential oils for the type of lip vibe you want i.e. rose, citrus, plain, tea tree. This is a quick make, and a cracking gift. Chosen recipe from Dr Tricia Singel (who also suggests utilising an old mint tin, cute!) > https://lnkd.in/euz9cBiS
🪴 11. Fresh rosemary herb tea.
If you don't like rosemary, go for sage or thyme; not much else is around fresh in winter. The benefit of fresh herbs is that you retain the delicate flavour that can be lost when a herb is dried, and so while dried herbs isn’t necessarily “less good”, they simply have a different flavour. And if you don’t have access to a dehydrator or a herb store, then foraging for fresh herbs also feels nice (and is free). No recipe needed: simply select a handful of herbs and steep in freshly boiled water for 15 minutes or so.
🛢 12. Anti-inflammatory spice oil.
A good olive oil is going to give you the most health benefits. Same for your herbs, organic is best. So putting the two together will give you a tasty oil that can be poured over salads, pasta, risotto, toast… whatever you feel like. Just give it a go and get more anti-inflammatory stuff in your cooking. Find a specific recipe from Kami McBride > https://lnkd.in/dFK_fJEh
🚰 13: Lymphatic system drainage tea.
The lymphatic system is part of the immune system, moving a clear fluid containing white blood cells called lymph throughout the body’s bloodstream, essentially to filter out bacteria. When excess plasma (the liquid part of blood) collects in your body’s tissues, the lymphatic system collects it and moves it back into your bloodstream. So the effect of drainage is to get the stagnant lymph moving again, effectively stimulating it. Look at this post from herb retailer Food For All for more details on herbs for lymphatic drainage and what it is > https://lnkd.in/dHTrscQC
14: Ashwagandha smoothie.
There are research papers on the benefits of ashwagandha (including aiding sleep and improving physical performance - it’s what’s called an adaptogen), and it has been used in Ayuverdic medicine for thousands of years. No specific recipe as you can simply add some powder to whatever you’re making. Start with adding 1/8 teaspoon of the powder to your porridge, smoothies, muesli, protein balls - or dissolved as a simple tea. Useful anytime of the day, but great before bed to help you relax.
🍄 15: Mushroom hot chocolate.
I got my organic 7 mushroom blend from Food For All in London; each mushroom has a different benefit or function so a blend is worthwhile. Go easy on it as it really does taste of mushroom. Adding it to raw cacoa and some spices for a hot chocolate takes the edge of, and it all balances your blood sugar to stimy cravings while providing an energy boost so is great if you're quitting coffee. This chosen recipe from Erbology is the most extravagant > https://lnkd.in/dBp6Cba2
Where to buy dried herbs?
Here is a small selection of UK only and online stores. It’s not extensive, so if you have a favourite to recommend, get in touch.
London:
Food For All [herbal and culinary, and from 25 grams only]
Jarr Market [mainly culinary, refill shop]
Top Up Truck [mainly culinary, plus some teas, refill truck]
Re:Store Refill [culinary, refill shop]
Hackney Herbal [ready-made tea blends and workshops]
G Baldwin & Co. [the oldest herbalist in London] also online
Elsewhere in the UK:
The Spice Works (Hereford) or online
Woodland Herbs (Glasgow) or online
Online:
Healthy Supplies [herbal powders and other dried goods]
Organic Herb Trading [wholesaler; but dried herbs are organic or biodynamic certified]
Caley’s Apothecary [can also get tinctures and flower essences]
Organic Herbal Remedies [larger quantities]
Neal’s Yard Remedies [small selection, no information on originm, but brand is certified organic]